The ketogenic, or keto, diet has become incredibly popular in recent years as a way to lose weight and improve health. This low-carb, high-fat diet forces the body into a state of ketosis, where it burns fat rather than carbs for energy. One challenge of the keto diet is cutting way back on starchy carbohydrates like rice, pasta, and bread. Many keto dieters have turned to vegetable-based “rice” alternatives to satisfy cravings while keeping carb counts low. Cauliflower rice has emerged as one of the most popular replacements for traditional rice on the keto diet. But is it really a good option?
What is Cauliflower Rice?
Cauliflower rice is simply cauliflower that has been shredded or riced into small, rice-like pieces. This can be done by hand with a grater or food processor. However, pre-riced cauliflower can also be purchased in bags or frozen packages for convenience. Cauliflower makes an excellent substitute for starchy white rice because it has a mild flavor and grain-like texture when shredded. But with only 5 grams of carbohydrates and 25 calories per cup, cauliflower rice is a much lower-carb alternative (1).
Benefits of Cauliflower Rice on Keto
Here are some of the main benefits of cauliflower rice for people following the keto diet:
Low in Carbs
The biggest benefit of cauliflower rice is its low carb and calorie count. A 1-cup serving contains just 5 grams of net carbs, which isn’t much considering the standard keto diet limits carbs to 20–50 grams per day (1). Substituting cauliflower rice for regular or even brown rice can help lower your daily carb intake and help you stay in ketosis.
High in Nutrients
While white rice is mostly empty carbs and calories, cauliflower rice packs some important nutrients. Just 1 cup (107 grams) of cauliflower rice contains (1):
- Calories: 25
- Protein: 2 grams
- Fat: 0 grams
- Carbs: 5 grams
- Fiber: 2 grams
- Vitamin C: 77% of the RDI
- Vitamin K: 20% of the RDI
- Vitamin B6: 11% of the RDI
- Folate: 10% of the RDI
- Manganese: 9% of the RDI
- Potassium: 9% of the RDI
Cauliflower rice is especially high in vitamin C, an important antioxidant. It also contains decent amounts of potassium, B vitamins, and other nutrients. While it’s not as nutritious as whole vegetables and fruits, it packs a much bigger nutrient punch than white rice (2).
High in Fiber
Cauliflower rice is higher in fiber than regular rice. One cup (107 grams) of cauliflower rice boasts 2 grams of fiber, whereas white rice contains almost none (1, 2). Fiber moves slowly through the body undigested, promoting fullness and feeding the healthy gut bacteria. Getting enough fiber on a keto diet can be challenging, so cauliflower rice is a great way to bump up your intake.
Low in Calories
With just 25 calories per cup, cauliflower rice is much lower in calories than cooked white rice, making it an excellent substitute when trying to reduce calorie intake (1). Filling up on low-calorie foods like cauliflower rice can support weight loss and prevent calorie totals from creeping up too high on the keto diet.
Downsides of Cauliflower Rice
Although cauliflower rice is lower in carbs and calories than regular rice, there are a few downsides to consider:
Less Filling Than Starchy Carbs
Even though cauliflower rice is low in calories, it may not be as satiating and filling as a bowl of starchy rice or grains. Some research has found that high-carb foods increase fullness more than low-carb vegetables (3). If you don’t feel fully satisfied after eating cauliflower rice, try adding healthy fats like olive oil, avocado, or coconut. Protein foods like chicken, fish, or eggs can also help with satiety.
Contains Goitrogens
Raw cruciferous vegetables like cauliflower contain goitrogens, compounds that may suppress thyroid function by interfering with iodine uptake when eaten in excess. Goitrogens are deactivated by heat, so cooking cauliflower rice can help reduce their effects. But people with thyroid issues may want to limit intake of raw crucifers to be safe (4).
Less Nutritious Than Other Veggies
Although cauliflower rice contains some fiber and nutrients, it doesn’t pack nearly as big of a nutritional punch as other vegetables. For example, the same amount of raw spinach boasts over 4 times the number of nutrients as cauliflower rice. To maximize nutrition, cauliflower rice is likely best enjoyed alongside other nutrient-dense foods (5).
Contains Carbs
While cauliflower rice is significantly lower in carbs than regular rice, it’s not completely carb-free. One cup (107 grams) contains 5 grams of net carbs, so portions should be monitored carefully, especially by people following a strict keto diet with carb counts around 20 grams per day (1).
How to Make Cauliflower Rice
While pre-riced cauliflower from the grocery store can save time, making your own at home is simple, affordable, and ensures no unwanted additives. Here’s an easy recipe for homemade cauliflower rice:
Ingredients:
- 1 medium head cauliflower, cut into florets
Directions
- Working in batches if needed, pulse cauliflower florets in a food processor until broken down into rice-sized pieces.
- Alternatively, grate the cauliflower using a box grater or the grating blade on a food processor.
- For best results, work with cauliflower florets that have been air-dried or patted dry with a paper towel first.
- Store riced cauliflower in an airtight container in the refrigerator for 3–5 days.
To use cauliflower rice, simply substitute 1 cup of cauliflower rice for 1 cup of regular rice in your favorite recipes. It can be enjoyed warm in dishes like cauliflower fried rice or cold in rice salads.
Tips for Cooking Cauliflower Rice
Here are some tips for getting the best texture and flavor when cooking with cauliflower rice:
- Sauté the riced cauliflower in oil or broth over medium-high heat until slightly softened, about 5–7 minutes.
- Season it well with salt, pepper, and spices. Garlic powder, onion powder, nutritional yeast, and turmeric are all tasty seasonings.
- Add a tablespoon of cream cheese or shredded cheese to help bind it together.
- Mix in egg, shredded chicken, or veggies to create keto fried “rice.”
- Stir in a tablespoon of butter at the end for extra richness.
How to Store Cauliflower Rice
Proper storage is important for preserving the texture and reducing spoilage. Here are some storage tips:
- Store fresh cauliflower rice in an airtight container in the refrigerator for 3–5 days.
- Freeze for longer storage. It will keep for several months in the freezer.
- Spread rice out on a sheet pan and freeze first. Then transfer to bags or containers.
- To thaw, place in the refrigerator overnight or microwave in 30-second intervals.
Simple Cauliflower Rice Recipes
Here are a few easy cauliflower rice recipes to get you started:
Cauliflower Fried Rice
Sauté cauliflower rice with eggs, frozen mixed veggies, soy sauce, and sesame oil for a quick keto-friendly takeout fake-out.
Cauliflower Rice Bowls
Pile cauliflower rice in bowls and top with sautéed veggies, chicken or shrimp, avocado, cheese, and dressing for a balanced meal in one.
Cilantro Lime Cauliflower Rice
Jazz up your cauliflower rice with the flavors of cilantro, lime juice, cumin, and hot sauce for a tangy Tex-Mex twist.
Mediterranean Cauliflower Rice Salad
Chill cauliflower rice overnight with tomatoes, cucumber, olives, feta, and a red wine vinaigrette for a refreshing, picnic-ready salad.
Potential Benefits Beyond Weight Loss
In addition to being a low-carb alternative to rice, some research indicates that cauliflower rice may provide other benefits as well:
May Reduce Cancer Risk
Cauliflower contains a variety of antioxidants and phytochemicals called glucosinolates that may play a role in cancer prevention (6).
According to some test-tube and animal studies, cauliflower possesses anti-inflammatory properties that may inhibit tumor growth and progression (7, 8).
However, more research is needed to determine how cauliflower rice specifically may impact cancer in humans when incorporated into a healthy diet.
Rich in Antioxidants
In addition to vitamin C, cauliflower rice provides a variety of beneficial plant compounds and antioxidants, including kaempferol, quercetin, and many others (9).
Antioxidants help defend your cells against damage caused by unstable molecules called free radicals. This kind of damage is linked to chronic conditions like heart disease, diabetes, and cancer (10).
May Promote Heart Health
Some research suggests cauliflower rice may benefit heart health as well. Specific compounds found in cauliflower rice may reduce inflammation, improve blood vessel function and lower cholesterol levels — all of which are important factors in heart health (11, 12).
One study in rats fed cauliflower leaf powder daily for 30 days experienced significant reductions in cholesterol and triglyceride levels (13).
However, it’s unclear if cauliflower rice specifically would provide the same effects in humans. More studies are needed.
May Aid Blood Sugar Control
In addition to being low in carbs, some studies have found that certain compounds in cauliflower rice may also help stabilize blood sugar levels.
For instance, one study found that feeding cauliflower extract to diabetic rats reduced insulin resistance and improved insulin secretion by preserving pancreatic beta cell function (14).
What’s more, some test-tube studies have shown that the compound allicin, which is found in cauliflower rice, may enhance insulin secretion and improve the uptake of sugar from the blood into cells (15, 16).
Keep in mind that these studies focused on specific compounds rather than the vegetable itself. More studies are needed to look at the effects of cauliflower rice on blood sugar control specifically.
Should You Rinse Cauliflower Rice?
Pre-riced and riced cauliflower often comes with directions to rinse before use. This can rinse away some excess starch to prevent the cauliflower rice from getting too soggy when cooked.
Rinsing may also help reduce the development of off-putting smells and flavors during cooking.
To rinse:
- Place cauliflower rice in a mesh strainer and rinse under cool water for 30 seconds to 1 minute.
- Gently toss and rotate the strainer to ensure even rinsing.
- Shake the strainer to drain off excess water before cooking.
The Bottom Line
Cauliflower rice is a versatile low-carb substitute for regular rice that provides a variety of health benefits. Its low calorie and carb count make it perfect for keto and low-carb diets.
However, moderation is key, even with healthy foods like cauliflower rice. Pay attention to your personal carb tolerance and needs, and enjoy cauliflower rice as part of a balanced, nutrient-rich diet.
