What’s the Big Deal about Cauliflower Rice?


If you’re following a low-calorie/ low-carb diet and struggling to find something to fill the rice void, I have a perfect solution.

Faux carbs have been around for a while, but their increasing popularity is the latest ‘diet craze’ which seems to have gripped us – courgetti, squash mash and mushrooms as burger buns are just the tip of the iceberg.

If you’re not quite ready to jump on the spiralizing bandwagon, why not give cauliflower rice a try?

It’s a fraction of the calories of both white and brown rice, and low carb too. You don’t need any special equipment, just a grater or a food processor (if you have one) to create the ‘grains’.

You can cook the ‘rice’ in the microwave, roast in the oven or fry it in a pan. Obviously adding fats will decrease some of the nutritional benefits you’re gaining by choosing it in the first place, but you can find your own way to make it delicious.

Looking at the nutritional breakdown, you can save yourself hundreds of calories over your weekly meals, just by making a small change:

Grain Serving Calories Fat Carbs Protein
Cauliflower Rice 100g 25 0.1g 5.3g 1.98g
White Rice 100g 129 0.28g 27.9g 2.66g
Brown Rice 100g 110 0.89g 22.78g 2.56g

* Source: http://www.fatsecret.co.uk/

Simply quarter your cauliflower, making sure you remove the thick core and grate. If you’re using a food processor, use the knife blade and blitz in batches for about 30 seconds (or until you have a rice/ couscous type consistency) and cook in one of three ways:

  • Microwave: tip into a heatproof bowl, cover with clingfilm and cook on high for anywhere between 4-7 minutes. Add spices or herbs before serving.
  • Roast: add a drizzle of olive oil and spread out onto a non-stick baking tray. Roast at 200c for about 12 minutes. Again, you can add herbs and spices.
  • Fry: stir fry in a dash of oil for about 5 minutes.

I’ve made this to serve with a turkey chilli and, although you could tell it wasn’t the real deal, it was a tasty alternative. I think, like a lot of things, it is trial and error.

If you’ve tried cutting calories and seem to be struggling to find where to cut them down, this could make a difference – just make sure the calories you save aren’t used up on junk food!

Do you have a great recipe to share? Feel free to email or Facebook me, so I can try it!

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