Easy Roasted Cauliflower Rice
Roasting or pan frying until crispy and golden brown is the absolute best way to make low carb cauliflower rice taste delicious! Easy to prepare, and hands off this is a perfect healthy keto friendly rice option.
Equipment
- Food processor/cheese grater/hand chopper
- Knife and Cutting Board
- sheet pan/baking tray
- Cooking foil
- Skillet or Frying Pan optional
Ingredients
- 1 large cauliflower riced
- ¼ cup olive/avocado oil
- salt and pepper
Instructions
Oven Roasting Method
- Preheat oven to 400°F [190°C].
- Rice the cauliflower. If starting with a whole cauliflower, clean and breakdown into manageable pieces. Rice, grate, or chop the cauliflower into cauliflower rice using either a food processor, cheese grater, hand chopper, or a knife, as outlined in further details in the post above. (Jump to section) If you are using pre-riced cauliflower skip to the next step.1 large cauliflower
- Season the rice. Lay the cauliflower rice out on a foil lined baking sheet, and drizzle with oil, and season liberally with salt and pepper. Toss the rice with your hands to make sure its all well coated with the oil and seasonings.¼ cup olive/avocado oil, salt and pepper
- Roast the cauliflower rice. Make sure the rice is evenly spread across the baking sheet and bake in a 400°F [190°C] oven for 35-45 minutes, or until the top layer has started to turn golden brown and crispy.
- Stir and serve. Use a spoon to combine the crispy top layer, with the fluffy cauliflower rice beneath. Serve along side your favourite curries, chili, stir fry, or anytime you need a low carb rice substitute.
Pan Fried (Quick) Method
- Rice the cauliflower. If starting with a whole cauliflower, clean and breakdown into manageable pieces. Rice, grate, or chop the cauliflower into cauliflower rice using either a food processor, cheese grater, hand chopper, or a knife, as outlined in further details in the post above. (Jump to section) If you are using pre-riced cauliflower skip to the next step.1 large cauliflower
- Pan Fry Until Tender. Heat oil in a large skillet over medium-high heat. Add riced cauliflower and season liberally with salt and pepper. Continue cooking, stirring occasionally to prevent burning. Cook until the cauliflower is tender and starting to brown. About 10-15 minutes.¼ cup olive/avocado oil, salt and pepper
Notes
See the full post above for more details on ricing your own cauliflower (jump to section)
Your cooking time may vary depending on the amount of water in your cauliflower. Cook until the top layer is golden brown and starting to crisp.
If the cauliflower is sharing the oven with other dishes be aware the humidity of the oven will be quite high from the cauliflower and you may need to adjust cooking times.
Check the frozen vegetable section or the fresh produce deli area of your local grocer for pre-riced cauliflower and other vegetables.
Store leftovers sealed in the fridge for use within a week.
Reheat in the microwave, or on a baking tray in the oven.
Serving size will depend on the size of cauliflower you use. Always verify your own nutritional information based on the actual ingredients you are using with a recipe calculator like Cronometer.
Nutrition
Calories: 180kcalCarbohydrates: 11.8gProtein: 4.6gFat: 14.2gSaturated Fat: 2.2gSodium: 362mgPotassium: 710mgFiber: 4.75gSugar: 4.54gVitamin C: 114mgCalcium: 52.57mgSugar Alcohols: 0.14gNet Carbs: 6.9g
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