Keto Cauliflower Rice
Fluffy, buttery keto cauliflower rice that fries up light and never soggy. At just 3.4g net carbs per serving and ready in 20 minutes total, it's the perfect low-carb stand-in for white rice under stir-fries, curries, and grilled meats.
Head of Nutrition · June 17, 2026
Nutrition per serving
Per serving · makes 4. Values are estimates; brands vary.
This buttery, garlicky keto cauliflower rice is the low-carb workhorse your dinner plate has been missing. It comes together in 20 minutes and soaks up sauces from stir-fries to curries without adding the carbs of real rice.
Ingredients
- 1 medium head cauliflower (about 1.5 lbs / 680g), or 5 cups pre-riced cauliflower
- 2 tablespoons unsalted butter
- 1 tablespoon extra-virgin olive oil
- 2 cloves garlic, minced
- 1/4 cup yellow onion, finely diced
- 3/4 teaspoon fine sea salt, plus more to taste
- 1/4 teaspoon freshly ground black pepper
- 2 tablespoons fresh parsley, chopped
- 1 tablespoon fresh lemon juice (optional)
Instructions
- 1
If using a whole head, cut the cauliflower into florets and pulse in batches in a food processor until it forms rice-sized pieces. Don't overprocess or it turns mushy. Spread the riced cauliflower on a clean kitchen towel and pat dry to remove excess moisture.
- 2
Heat the butter and olive oil in a large skillet over medium heat until the butter is melted and foaming.
- 3
Add the diced onion and cook for 2 to 3 minutes until softened, then stir in the garlic and cook 30 seconds until fragrant.
- 4
Add the riced cauliflower, salt, and pepper. Spread it into an even layer and let it cook undisturbed for 2 minutes to develop light color, then stir.
- 5
Continue cooking, stirring occasionally, for 5 to 7 minutes until the cauliflower is tender but still has a slight bite. Avoid overcooking or it becomes watery.
- 6
Remove from heat, stir in the parsley and lemon juice, and taste for seasoning. Serve warm.
Tips & notes
- The single most important step is drying the cauliflower well. Wet cauliflower steams instead of frying and turns to mush. Cooking in an even layer and not over-stirring keeps it fluffy.
- Store leftovers in an airtight container in the fridge for up to 4 days. Reheat in a hot skillet rather than the microwave to keep the texture light. It also freezes well for up to 2 months.
- Make it a fried-rice style dish by adding a beaten egg, a splash of coconut aminos, and chopped scallions in the last 2 minutes.
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Frequently asked questions
- How many carbs are in keto cauliflower rice?
- Each serving has 3.4g net carbs (6.4g total carbs minus 3g fiber), along with 118 calories, 2.8g protein, and 9.6g fat. This recipe makes 4 servings, so it fits comfortably into a keto or low-carb day.
- How do I keep cauliflower rice from getting soggy?
- Pat the riced cauliflower dry with a towel before cooking, use a wide skillet over medium-high heat, and let it sit undisturbed in an even layer so moisture evaporates instead of steaming. Avoid overcooking; stop while it still has a slight bite.
- Can I use frozen or pre-riced cauliflower?
- Yes. Use about 5 cups of pre-riced cauliflower. If frozen, thaw it first and squeeze out the extra water, or cook it a few minutes longer to drive off moisture before seasoning.
