Cut the Carbs with Cauliflower Rice

Cauliflower is a low-carb alternative for rice and an easy way to get more vegetables in. You can use a cheese grater or food processor to grate the cauliflower into small rice pieces.

Tip: Removing as much moisture from the cauliflower is key to soft yet tender cauli-rice.


  • 1 large head cauliflower
  • 1 tbsp olive oil
  • 2 cloves minced garlic
  • Ground black pepper
  • 1 tbsp lemon juice
  • ½ cup chopped herbs
  • Pinch of salt 


Wash the cauliflower and let it dry.

Remove the core and greens attached at the bottom and cut the cauliflower into medium sized chunks.

Using a food processor, pulse the cauliflower until it resembles rice (not too fine, otherwise it will get mushy). You can add cauliflower in batches instead of adding it all at once.

Alternatively, you can use a cheese grater to grate the cauliflower into small pieces as big as a rice kernel. Use the side of the grater with the medium size holes.

Wrap the cauli-rice in a clean kitchen towel and then twist to squeeze excess moisture out of the cauliflower.

Heat 1 Tbsp olive oil in a frying pan and add the garlic. Fry the garlic for around 20 seconds or until it is fragrant.

Then add the cauli-rice to the pan and sauté the cauli-rice over medium heat. Add salt and a few grinds of black pepper to the cauli-rice while it is cooking.

Stir occasionally and continue to cook for about 6-10 minutes until the cauliflower is light brown and tender.

Season with lemon juice and fresh herbs. 

You can use different herbs and spices, or even add other vegetables like peas and carrots. Cauli-rice can be a blank canvas to experiment with to find your favorite recipe.