Move over zoodles, there is a new vegetable in town that has created a tidal wave for low carbing up your meal. if you haven’t already, you should start welcoming into your kitchen, cauliflower. Cauliflower is great, roasted, steamed, make into ‘steaks’, but now has taken on a whole new form. When chopped up into tiny little pieces cauliflower is being swapped out of rice dishes left and right. It is even getting its own new name–cauli rice.
Cauli rice is very versatile when it comes to swapping out rice in your favorite dishes and turning them into gluten-free, low-carb versions. Cauliflower is great as a substitute for rice in burrito bowls, an ingredient for gluten-free crusts for pizza or quiche. With this easy to make low carb swap, you can easily sneak in an extra serving of veggies into just about anything.
Cauliflower Rice Burrito Bowls
recipe by The Kitchn
1 (15-ounce) can black beans, drained and rinsed
1 cup frozen corn kernels
2 tablespoons water
1/2 teaspoon chili powder
1/2 teaspoon ground cumin
3/4 teaspoon kosher salt, divided
1 tablespoon olive oil
1 medium head cauliflower (about 1 1/2 pounds), riced (or one 16-ounce bag riced cauliflower)
1/3 cup chopped fresh cilantro, divided
1/4 cup freshly squeezed lime juice (from 2 to 3 medium limes)
1 cup diced or shredded cooked chicken (optional), warmed if desired
1 cup pico de gallo or salsa
1 medium avocado, peeled, pitted, and sliced
- Place the beans, corn, water, chili powder, cumin, and 1/4 teaspoon of the salt in a small saucepan over medium-low heat. Cook, stirring occasionally until heated through, 3 to 5 minutes. Remove from the heat.
- Meanwhile, heat the oil in a large, high-sided skillet over medium heat until shimmering. Add the riced cauliflower and the remaining 1/2 teaspoon salt. Cook, stirring occasionally until the cauliflower is heated through and just tender, 3 to 5 minutes. Remove from the heat. Add 1/4 cup of the cilantro and the lime juice, and stir to combine.
- Divide the riced cauliflower among 4 bowls. Top with the bean and corn mixture, chicken if using, pico de gallo or salsa, and avocado slices. Sprinkle with the remaining cilantro and serve warm.
Cauli Rice Stir-fry
recipe by The Minimalist Baker
1 head cauliflower (~588 g), large green stems removed and grated or shredded into “rice”
3 Tbsp (45 ml) water
1 tsp sesame oil or coconut oil (or sub water if avoiding oil)
2 Tbsp (32 g) almond or peanut butter
4 Tbsp (60 ml) coconut aminos (or sub low sodium gluten-free tamari, but it will be saltier)
2 Tbsp (30 ml) lime juice
2-4 tsp chili garlic sauce (reduce or increase according to spice preference)
1 Tbsp (3 g) minced fresh ginger (or 1/2 tsp ground ginger)
1 Tbsp (15 ml) maple syrup (or sub coconut sugar or stevia to taste)
1-2 Tbsp (15-30 ml) water
1 Tbsp (15 ml) sesame oil or coconut oil (or sub water if avoiding oil)
1 1/2 cups (150 g) green beans, trimmed and halved
3 Tbsp (45 ml) coconut aminos, divided
1 bell pepper (120 g), thinly sliced lengthwise (red, orange, or yellow are best)
1 cup (100 g) diced green onions (reserve some green tops for serving)
1 cup (89 g) thinly sliced red (or green) cabbage
1/2-3/4 cup (60-90 g) roasted cashews or slivered toasted almonds, or 1 batch Almond Butter Tofu (you could also substitute 1/3 cup hemp seeds sprinkled over the top for serving for extra protein)
FOR SERVING optional
Sriracha or chili garlic sauce
- Follow instructions for cauliflower rice. Set aside.
- Prepare sauce by adding oil (or water), almond or peanut butter, coconut aminos, lime juice, chili garlic sauce, fresh ginger, maple syrup, and water to a small mixing bowl and whisking to combine. Taste and adjust flavor as needed, adding more chili garlic sauce for heat, lime for acidity, coconut aminos for saltiness, ginger for “zing,” or maple syrup for sweetness. Set aside.
- Heat a large rimmed skillet (I prefer this cast-iron skillet) over medium-low heat and add cauliflower rice and water. Stir and cover with a lid to steam. Cook for 4-6 minutes or until just tender. Then turn off heat, tip the lid to let some steam out, and set aside.
- Heat a separate large rimmed skillet (or pot) over medium heat. Once hot, add sesame oil (or water) and green beans. Season with 1 Tbsp (15 ml) coconut aminos and toss to combine. Cover with lid (to steam) and cook for a total of 4 minutes, stirring occasionally.
- Add bell pepper, green onion, cabbage, and remaining 2 Tbsp (30 ml) coconut aminos and stir to combine. Sauté for 3-4 minutes or until just tender. Then add cashews and cauliflower rice and stir to combine. (Alternatively, serve stir-fry over cauliflower rice and don’t add to the vegetables at this time.)
- Add the sauce, increase the heat to medium-high heat, and cook until well combined and the mixture is very hot – about 3 minutes.
- Serve and enjoy! Delicious on its own, but also delicious with the addition of fresh cilantro, lime wedges, and hot sauce of choice.
- Best when fresh, but leftovers keep up to 3 days in the refrigerator or 1 month in the freezer. Reheat on the stovetop until hot. Add more coconut aminos as needed.
Bacon Cheddar Quiche with Cauliflower Crust
recipe by Low Carb Yum
1 head cauliflower about 3 1/2 or 21 ounces riced
1/4 cup mozzarella cheese shredded (about 29 grams)
1/4 cup parmesan cheese shredded (about 25 grams)
1 large egg
1/4 teaspoon salt more or less to taste
1/4 teaspoon garlic powder
8 slices no sugar bacon cooked crisp and finely chopped (about 16 ounces)
4 ounces cheddar cheese freshly grated
1/4 cup parmesan cheese grated (about 21 grams)
1/2 cup heavy cream
1/2 cup water
1/4 teaspoon salt.
- Grate or pulse cauliflower in a food processor to rice. Place in covered microwaveable dish and microwave for 5 minutes.
- Allow to cool uncovered for at least 10 minutes.
- Place cooked cauliflower rice into a cheesecloth and squeeze out as much water as possible.
- In a medium bowl, combine dried cauliflower, mozzarella cheese, parmesan cheese, egg, salt, and garlic powder.
- Press crust mixture evenly into tart or pie plate. Bake at 425°F until golden (about 15-18 minutes). Remove and set on wire rack.
- Sprinkle bacon, cheddar cheese, and parmesan cheese into crust.
- In a medium bowl whisk together cream, water, eggs, and salt.
- Bake at 350°F about 40-45 minutes or until filling is set.
- Remove and allow to cool slightly before serving.