Perfect Cauliflower Rice (Paleo, Whole30, Keto)

4 minute read

Being that I’m half Korean, cauliflower rice has never been one of my favorite side dishes, until now!  After years of trial, I came up with a recipe that is hard to beat with tender cauliflower rice that is not overly soft and can hold its own when paired with a savory curry or even grilled salmon.  This is sure to be a crowd pleaser since it is Paleo and Whole30 friendly, gluten free, dairy free, and grain free!

Whenever I make this, which is often on the rotation now, I like to grate my own fresh head of cauliflower.  The prepared bagged version in the produce section just never smells quite as fresh as I like, and let’s not even bring up the ones from the freezer section: pure mush…with a big NOPE!  With just a simple box grater or food processor you can have fresh, amazing, and super tasty cauliflower rice in less than 15-minutes!

Why is Cauliflower So Good for You?

Recently, low carb, keto, and even Paleo/Whole30 diets have made cauliflower rice a staple dish for many people, but did you know that this dish is packed with more nutrients, fiber, is gut friendly, and supports healthy blood sugars than plain white rice?

Cauliflower is a cruciferous vegetable that contains

  • Vitamins C, K, B6, B9 (folate), and B5 (pantothenic acid)
  • Minerals: Phosphorus, Manganese, Potassium and Magnesium.
  • Fiber: Around three grams of insoluble fiber per cup! Insoluble fiber is essential in gut health and promotes healthy movement!
  • Choline: An essential nutrient that many people are actually deficient in!  Choline is necessary in the production of phosphatidylcholine and sphingomyelin: phospholipids necessary for cell membrane health.  It is also essential in the production of acetylcholine, a vital neurotransmitter in brain and nervous system health [1].
  • Antioxidants: Several including sulforaphane, a powerful antioxidant that supports the production of glutathione, neutralizes free radicals and reduces oxidative stress, and reduces inflammation [2].
  • Low Glycemic: Cauliflower is a great source of nutrients and it will not cause a spike in your blood sugars, and due to the fiber it contains, may help to keep your blood sugars more stabilized.

Did you know that you can do so much more with cauliflower than this?  With this sweet and versatile vegetable the sky is the limit!

  • Mashed cauliflower instead of potatoes
  • Roasted with your favorite seasonings: so good with Garam Masala!
  • Make a light and yummy hummus!
  • Add it to soups or stews
  • Make a delicious curry
  • Enjoy it raw with a savory blue cheese dip!
  • Be creative and enjoy this super nutritious food!

So grab some cauliflower and let’s get cooking!

Perfect Cauliflower Rice Ingredients

Serves 4-6

1 Medium Head of Cauliflower, grated

1 Tbsp Ghee or Avocado Oil or Coconut Oil

1 tsp Fine Sea Salt

1/4 tsp Ground Black Pepper (opt)

Squeeze of lemon or lime (opt)

How to Make Perfect Cauliflower Rice

1. Rinse and throughly dry your cauliflower. 

2. Remove the leaves and any thick green stems and grate the cauliflower:

Grater: Make sure to leave the stems on the cauliflower, you will use this as a handle when grating the cauliflower.

Use the side of the grater with the largest holes, grate your cauliflower and set aside.

Food Processor: Cut off the cauliflower florets from the stem and add to the processor in batches.  Don’t add too much at once or you will end up with some of the cauliflower too fine and it will get too soft when you pan sear it. 

3. Heat a large skillet over high heat (I prefer to use my enamel coated cast iron skillet for this), heat ghee until just to smoking. 

4. Add cauliflower rice, salt and pepper. 

5. Stir fry for 60-90 seconds until tender but not too soft.

Serve immediately and Enjoy!

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Perfect Cauliflower Rice (Paleo, Whole30, Keto), Almond Milk & Cookies Perfect Cauliflower Rice (Paleo, Whole30, Keto), Almond Milk & Cookies


Q: How to I keep my cauliflower rice from getting mushy?

A: Cook it quickly over high heat!  Low heat for a longer period of time will release more water from the cauliflower yielding a watery and mushy rice.

Q: Can I add spices to this?

A:  Yes!  Add them to the cauliflower rice and toss to evenly coat before cooking.

Q: Do I have to cook my cauliflower rice?

A: No, you don’t! I don’t cook mine all the time and love this raw cauliflower lime rice!

What to Serve with Perfect Cauliflower Rice

Easy Gluten Free Beef and Bok Choy: Tender slices of beef in a savory umami sauce pairs perfectly with this delicious cauliflower rice recipe!

Hearty 3-Bean and Beef Chili: I grew up eating chili with rice, I am pretty sure it’s because my Korean momma served us rice with everything!  This cauliflower rice is so good with a bowl of chili and you’ll get your veggies in too!

Paleo Korean BBQ Short Ribs (Kalbi): Substituting sticky rice has never tasted so good!  Just add a small drizzle of sesame oil and coconut aminos and you’ll be wondering why you haven’t been eating this the whole time!

I hope you enjoy this as much as my family does. – Amy

Note: This post contains Amazon affiliate links to the products and kitchen gear I love. If you click on a link and make a purchase, I receive a small commission at no cost to you. Thank you for supporting Almond Milk and Cookies!


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Welcome to Almond Milk and Cookies where good food, health and lots of flavor go hand-in-hand!

I am a holistic nutritionist with an auto-immune disorder, a love of cooking, and a passion for holistic health.

Sharing what I make and eat with all of you…in hopes that you find inspiration here to fuel your body and feel your best with nutrient dense whole foods and clean eating.

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