Riced Cauliflower

Riced cauliflower is getting to be the darling of the diet industry, especially in the Keto / lo carb arena.  At 1-2 g Net carbs per 8 oz as opposed to 35-40 g per 8 oz for rice or potatoes you can see why the carb counters love it.  Riced cauliflower and mashed cauliflower are available in the frozen foods section and cauliflower fries and cauliflower crust pizza are starting to show up.

BEWARE the fries and pizza if you are counting carbs!  Most cauliflower fries and pizza crusts are only 30% cauliflower and still contain substantial quantities of carbohydrates. There are a few recipes for such things, but I haven’t seen anything commercially.

Before we started eating Keto/lo carb I was regularly substituting riced cauliflower for rice and occasionally mashed cauliflower as a substitute for mashed potatoes as a half hearted salute to eating more healthy.  Now that I am using the product in real earnest and fairly frequently, I decided to make my own and save a little money.  A 10 oz bag of frozen riced cauliflower is approximately $2.50.  I was able to make about 30 oz. of riced cauliflower for about $3.00.


Rinse the cauliflower and shake dry.

Grab the cauliflower head with the stem down and strike the stem briskly on your work surface.

Separate the cauliflower into florets and process in a food processor till it resembles grains of rice.

You can use either the cutting blade or the grating blade (I used the S-shaped cutting blade)

Process in small batches

After processing, you can use as a starter in recipes calling for rice or even potato in some cases.

This freezes great in a vacuum seal bag.  No blanching required!


CAUTION:  You are eating large quantities of fiber!

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