Frozen Cauliflower Rice Pilaf is a staple in my home. As soon as bags of frozen riced cauliflower became readily accessible I stopped ricing my own. This Cauliflower rice is low carb, gluten-free and keto compliant.
Cauliflower Rice Pilaf
I plate many of the keto recipes here on the blog with Cauliflower Rice Pilaf. The riced cauliflower is simply sauteed with oil, butter or ghee and seasonings. This easy preparation lightly caramelizes the cauliflower and makes it far more flavorful. In my opinion, the texture when cooked this way is closer to grains of rice than steaming.
The low carb side dish is 4 net carbs per serving as written and 2 net carbs per serving if you omit the onions.
The pilaf is great served with keto pulled pork, easy Instant Pot Salsa Chicken or creamy Keto Tuscan Chicken. Try the cauliflower pilaf with a drizzle of Keto Yum Yum sauce (the Japanese love it over their rice).
Variations
While I’ve used onion and garlic in this version to give it more of a side dish feel, I also simple saute the riced cauliflower over medium high heat with ghee (clarified butter) to serve with more strongly flavored or heavily sauced dishes. This also keeps carbs a little lower.
Mix it up, to match your dish or make it a meal. Add your choice of spices, nuts or herbs. Toss in chicken, shrimp or scramble an egg into the rice for a quick meal. There is really no end to the cauliflower rice recipes you can come up with.
If you want chicken flavored pilaf, I suggest adding a 1/2 to a full teaspoon of paste chicken base rather than chicken broth. Although riced cauliflower resembles traditional rice, it does not absorb like the grain does.
If you are looking for a side for a Mexican dish or spicy grilled meat. try my Spanish Cauliflower Rice.
Sauteing with slivered almonds, then mixing in a little Parmesan cheese at the end is one of my personal favorites.
Frozen Riced Cauliflower
For those on a keto or other low carb diet, frozen riced cauliflower is a godsend. Frozen Cauliflower rice is so much easier and less wasteful than ricing my own cauliflower, even in a food processor. I can’t even tell you how many heads of cauliflower I ended out tossing due to spoilage. I always had the best of intentions to rice or mash them, but wouldn’t get around to it and my cauliflower was soon past it’s prime.
Frozen cauliflower rice is reasonably priced, especially since store brands are available from most grocers.
Frozen Cauliflower Rice Recipe
Let’s make some low carb pilaf. It’s super easy. Printable recipe card below.
Ingredients
Here are the ingredients to make this cauliflower rice pilaf. As I mentioned above, use this as a loose template. Get creative, make it your own, just like real rice, riced cauliflower is versatile.
- 1 tbsp olive oil (avocado oil or ghee are also great choices)
- 12 oz bag frozen riced cauliflower
- 1/2 cup onion, finely chopped (approximately 1/2 a medium onion)
- 1 clove of garlic, minced
- sea salt and pepper to taste
Preparing
Start by pouring oil in a large skillet over medium high heat. Once hot, add the onion and stir to coat.
Empty your bag of frozen cauliflower rice into the pan and add the garlic. Sprinkle salt and pepper on and stir fry the cauliflower for about 10 minutes, until tender. You will find after a few minutes stirring the rice will start to caramelize. When it is done about 20-30% of the riced bits and onions will be golden brown. This adds great flavor.
Remove from heat and serve.
Cauliflower Recipes
Here are a few more low carb cauliflower recipes you may like.
- Lemon Roasted Cauliflower with Truffle Oil
- Low Carb Chicken Sausage Risotto Recipe with Mushrooms and Peppers
- Keto Jalapeno Popper Chicken Rice Casserole
- Buffalo Roasted Cauliflower Recipe
Frozen Riced Cauliflower makes excellent Cauliflower Rice Pilaf. No fuss or waste Keto low carb side dish in minutes.
- 1 tbsp olive oil avocado oil or ghee are also great choices
- 12 oz bag frozen riced cauliflower
- cup onion finely chopped (approximaely 1/2 a medium onion)
- 1 clove of garlic minced
- sea salt and pepper to taste
- Start by pouring oil in a large skillet over medium high heat. Once hot, add the onion and stir to coat.
Add cauliflower rice into the pan along with the garlic. Sprinkle salt and pepper on and stir fry the cauliflower for about 10 minutes, until tender and about 20-30% of the riced bits and onions are golden brown.
- Remove from heat and serve.
Recipe Video
6 carbs - 2 fiber - 4 net carbs per serving.
Without onions 53 calories, 2 net carbs per serving
Jennifer Parente says
I liked cauliflower rice tonight for the first time. I used a little onion and garlic powder to keep the carb count down. Very good.
Constance R says
I skipped the onion, but frying the frozen cauliflower in a pan instead of microwaving it is a game changer for me.