Cauliflower Rice (Rice Substitute)

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This low-carb version of rice goes perfectly with a nice curry (recipe to follow!)

Cauliflower is probably one of the most boring vegetables I’ve ever tasted. Unless of course it’s smothered in a creamy cheese sauce at the local Sunday Carvery!!

However, since making a cautious decision to cut down on my starchy carbs (cut down, not cut out!!) on a daily basis, I’ve started using this recipe in place of things such as rice to give my meals some substance.

When I want rice, I want a lot of it! As in, plate full kinda thing…..Do you realise the carbohydrate content in a full plate of rice?! I’ll explain in a minute. The picture above is of 1 cup measure of cauliflower rice. I’ll have 2-3 cups easily! (p.s. how pretty is the purple cauliflower I found at the local Farmer’s Market? 😀 )

Have a look at the nutritional differences between 1 cup cauliflower rice & 1 cup Long-Grain White Rice below:

Cauliflower rice (per 1 cup serving) Calories: 25 Carbs: 5g Fat: 0g Protein: 2g

Long Grain White Rice (per 1 cup serving) Calories: 205 Carbs: 45g Fat: 0g Protein: 4g

There is of course a time and a place for starchy carbohydrates (rice,pasta etc) in our diet, but for me personally, on a daily basis, it works much better to have a substitute like this. Reason being, I already hit my carbohydrate goal easily enough and basically, I want to be able to eat as much as possible while doing so! #FattyAlert  😀 Having calories and carb (no pun intended) dense foods just doesn’t work for me.

If you are someone who doesn’t have a big appetite and finds it hard to eat enough food each day to reach your goals (I wish!!), then by all means calorie dense foods such as rice, pasta and potatoes would work well for you so please don’t be put off!


So that’s the nutritional info covered, here’s how you can make it (This recipe has cauliflower & broccoli in it-a great way to get your greens in if you aren’t a big veggie lover):



-1 cup cauliflower (approx 100g)

-1 cup broccoli (approx 100g)

-1 clove garlic

-1/2 onion chopped small

-1 tsp olive/coconut oil


  1. Use a food processor or blender to blitz the cauliflower and broccoli into a rice-like consistency.
  2. On a medium heat, fry the chopped onion and garlic in your chosen oil.
  3. After around 30 seconds add your cauliflower/broccoli mix and stir continuously on a lower heat until cooked through (approx. 3-4 mins).



It’s as easy as that! Have a go and tell me let me know what you think 🙂

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Simple curry recipe on the way next!


Alana xo


One thought on “Cauliflower Rice (Rice Substitute)

  1. Alana, I Love the color of your Cauliflower, Looks like White and purple flowers. I heard about Cauliflower rice before but never knew that it carry such a low carbohydrates. I am a foodie person too, and now I am trying to go for low carb diets, will check this out soon. As it looks tasty recipe.


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