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Home » Keto Blog » Cauliflower Rice Recipes for Every Meal (+Dessert)

Cauliflower Rice Recipes for Every Meal (+Dessert)

Last Updated March 1, 2022. Published March 1, 2022 By Davinah Cenou Montezuma

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This post may contain affiliate links to products I use and highly recommend. You can read my full disclosure .

Whether you’re keto, low-carb, grain-free or trying to better your health or lose weight, your food choices determine how effective your journey will be. Vegetables form a large part of a low-carb diet and vary in their carb content. Understanding the differences goes a long way in reaching your goals and staying in ketosis. 

Are you new to keto or exploring various ways to enjoy your meals without jeopardizing the process? Cauliflower rice is your trusted partner in this journey. Without over-hyping it, cauliflower is low-carb and versatile enough to be served as a main meal, side dish, or dessert. It’ll probably take a lifetime to exhaust the available keto cauliflower rice recipes.

cauliflower rice recipes for every meal like cauliflower rice risotto with shrimp, cauliflower rice sushi, cauliflower rice hash browns, and cauliflower rice pudding

The following keto recipes with cauliflower rice will help you confirm how awesome cauliflower is and stir up your low-carb diet creativity:

Breakfast Cauliflower Rice Recipes

Below are some keto-friendly recipes to help you start your day on a high note:

1. Easy Cheese Cauliflower Grits

If you love things like creamy Southern grits for breakfast, you might be feeling sad to give them up. The good news is you can replace cornmeal with cauliflower rice and enjoy your grits the keto way. 

Easy Cheesy Cauliflower Rice Grits Recipe

Creamy cheesy cauliflower grits are the perfect keto substitute for carb heavy grits. With their perfectly creamy texture and rich taste, my cheesy cauliflower grits satisfy a grits craving while helping you stay in ketosis.
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A bowl of food with Cheesy Cauliflower, an egg, jalapeño, and crispy bacon

2. Cauliflower Hash Browns

These are incredibly easy and flavorful. You can make them in a skillet or brown them in the oven. Top them with sour cream and sliced green onions if you’re feeling fancy!

Cauliflower Hash Browns

Cauliflower Hash Browns are an easy low-carb and keto-friendly alternative to potato hash browns. Make this in 15 minutes & enjoy.
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stacked Cauliflower Hash Browns with green onions

3. Cauliflower Oatmeal

Who would have thought that cauliflower rice could be turned into oatmeal?

Low-Carb Cauliflower Oatmeal

Low-Carb Cauliflower Oatmeal is an amazing low-carb and grain-free alternative to normal oatmeal. It’s just as tasty and easy to make but with a lot fewer carbs and calories.
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Low-Carb Cauliflower Oatmeal

4. Ham, Spinach & Cauliflower Rice Breakfast Muffins

These muffins are rich in nutrients, flavors, and texture to give your body the right start every morning. Vegetarians can use butternut squash instead of ham, and the results are equally great. You can also batch-cook and keep them in the fridge even for a week.

Ham, Spinach & Cauliflower Rice Breakfast Muffins

Ham & Spinach Breakfast Muffins are a cross between a frittata and muffin thanks to the addition of cauliflower rice. Perfect for on the go breakfast.
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Ham, Spinach & Cauliflower Rice Breakfast Muffins

Lunch & Dinner Main Dish Cauliflower Rice Recipes

When it comes to keto cauliflower rice recipes for lunch and dinner, you’ll quickly realize there are endless options.

1. Seared Scallops and Cauliflower Rice Risotto

The cauliflower rice removes the guilt from this comfort food by replacing the regular high-carb rice and letting you amaze your taste buds with this creamy delicacy. You can have it on a feel-good night out or fix it at home in 30 minutes.

Seared Scallops & Cauliflower Rice Risotto

A quick, keto-friendly and grain-free recipe for seared scallops and parmesan cauliflower rice risotto.
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Seared Scallops & Cauliflower Risotto on a large bowl

2. Keto Southern Shrimp and Cauliflower Cheese Grits

You can still enjoy this classic delicacy without compromising your keto goals. Cauliflower replaces traditional grain grits toning down the net carbs.

Keto Southern Shrimp and Cauliflower Cheese Grits

Keto Southern Shrimp & Grits is a recipe that will wow whether or not you're following a low-carb lifestyle! The flavors of the shrimp, chorizo & bacon gravy create a pan sauce that you'll want to pour on everything! The cheese cauliflower rice "grits" are super easy. Plus, the entire dish makes great leftovers.
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keto shrimp and grits in a bowl

3. Keto Chicken Vegetable Soup

Use cauliflower rice and a replacement for rice and barley in this chicken soup!

Keto Chicken Soup Recipe

Missing chicken noodle soup, but not pasta? This easy Keto Chicken Vegetable Soup recipe is a low-carb alternative. Includes juicy four-spice chicken breasts, a herb broth, and loads of low-carb veggies. 3g net carbs per serving.
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keto chicken vegetable soup in a bowl with a spoon on top

4. Low Carb Mexican Cauliflower Rice Skillet

Turn your keto Spanish rice into a meal with this easy keto cauliflower rice recipe.

Mexican Cauliflower Rice – Keto

This Mexican Cauliflower Rice is a one pan wonder! It’s an easy keto skillet meal the whole family will love. 25 minutes, start to finish!
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Mexican Cauliflower Rice - Keto

5. Keto Ham and Cauliflower Casserole

Ham and cheese is a classic combo. Serve it up with this easy casserole recipe.

Keto Ham and Cauliflower Casserole

Ham and cauliflower casserole is the perfect way to use up that leftover ham! It’s creamy and rich, and so easy to make. Keto recipe!
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Keto Ham and Cauliflower Casserole

6. Low Carb Keto Chicken Stir Fry With Cauliflower Rice

Stir-fry is an amazing way to have copycat take-out at home!

Low Carb Keto Chicken Stir Fry With Cauliflower Rice | Wholesome Yum

Low carb keto chicken stir fry with cauliflower rice makes a delicious 15-minute dinner with Asian flavors! It’s easy to customize keto stir fry chicken and vegetables with what you have on hand.
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Low Carb Keto Chicken Stir Fry With Cauliflower Rice | Wholesome Yum

7. Cauliflower Pizza Crust

This cauliflower pizza crust uses frozen cauliflower rice and five other ingredients. It seems super easy to put together and you can use any toppings.

Crispy Cauliflower Pizza Crust (Keto)

Make the crispiest cauliflower pizza crust with just a few keto ingredients & frozen cauliflower. This recipe is low carb, nut free & gluten free.
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Crispy Cauliflower Pizza Crust (Keto)

8. Kielbasa, Peppers, and Cauliflower Rice Skillet

You can’t go wrong with a one-pot meal! I love that this one takes less than 30 minutes.

Kielbasa, Peppers, and Cauliflower Rice Skillet • Low Carb with Jennifer

Eating healthy doesn’t mean spending all night in the kitchen! This easy, one skillet dinner takes under 30 minutes! Kielbasa sausage and savory veggies makes this complete meal perfect for dinner or meal preps!
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Kielbasa, Peppers, and Cauliflower Rice Skillet • Low Carb with Jennifer

9. Air Fryer Stuffed Peppers

Italian sausage helps this dish to be packed with flavor! Plus, I love that it can be made in an air fryer.

Air Fryer Stuffed Peppers • Low Carb with Jennifer

Make a delicious dinner, in a matter of minutes with this Air Fryer Stuffed Peppers recipe! Filled with Italian Sausage, cauliflower rice, mushrooms and yummy cheese.. who say’s dinner has to be so much work!
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Air Fryer Stuffed Peppers • Low Carb with Jennifer

10. Gemista Greek Stuffed Tomatoes

I never heard of this Greek dish, but it certainly looks delicious.

Gemista: Baked Greek Stuffed Tomatoes Recipe | Wholesome Yum

This baked Greek stuffed tomatoes recipe (Gemista) makes an easy low carb dinner. Cauliflower rice and meat stuffed tomatoes are both flavorful, healthy and low carb.
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Gemista: Baked Greek Stuffed Tomatoes Recipe | Wholesome Yum

11. Spicy Salmon Cauliflower Rice Sushi Roll

If you love sushi, then this easy recipe will certainly cure the cravings. And, by swapping regular sushi rice with cauliflower rice, you’re cutting most of the carbs.

Spicy Salmon Cauliflower Rice Sushi Roll (Whole30)

Spicy Salmon and Avocado Cauliflower Rice Sushi Roll – the perfect recipe that makes your beloved sushi Whole30, Paleo and Gluten Free!
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Spicy Salmon Cauliflower Rice Sushi Roll (Whole30)

Side Dish Cauliflower Rice Recipes

There are incredible keto recipes with cauliflower rice that make magical side dishes for keto enthusiasts.

1. Spanish Cauliflower Rice

This side dish is full of flavor and uses just a handful of ingredients.

Keto Spanish Cauliflower Rice Recipe

Keto Spanish Cauliflower Rice is a fast, low-carb take on traditional Spanish rice recipes. Spanish cauliflower rice is a one-pan side dish that is perfect for the whole family.
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One pot of Spanish Mexican Cauliflower Rice with a spoon

2. Cilantro Lime Cauliflower Rice Recipe

This makes the perfect base for burrito bowls. I top this with my pulled pork shoulder, keto guacamole, and homemade salsa.

Cilantro Lime Cauliflower Rice Recipe

This Cilantro Lime Cauliflower Rice recipe requires just 3 main ingredients and one pan. Perfect for meal prep and as a low-carb side dish.
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cilantro lime cauliflower rice in a bowl with lime wedges

3. Creamy Keto Cauliflower Mushroom Risotto

The traditional high-carb risotto is a favorite of many, but if you’re on keto, this isn’t for you. Replacing regular rice with cauliflower rice in this recipe will give you a guilt-free indulgence.

Creamy Keto Cauliflower Mushroom Risotto Recipe

Keto cauliflower mushroom risotto gives you the delicious creaminess of a traditional risotto recipe with a fraction of the carbs. It pairs well with scallops, pot roast, and shrimp.
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yummy keto-friendly Mushroom Risotto on a plate

4. Low Carb Keto Cauliflower Fried Rice

Make keto Chinese take-out at home with this quick and easy riced cauliflower recipe. Add shrimp or chicken to make this side dish a meal.

Low Carb Keto Cauliflower Fried Rice Recipe

Keto cauliflower fried rice makes a tasty addition to any Asian inspired dinner without any of the carbs. Add my cauliflower fried rice to your next Asian meal and your family won’t be disappointed.
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keto cauliflower fried rice in a bowl

5. Cheesy Broccoli Cauliflower Rice

This is the perfect side dish for recipes like my air fryer roasted whole chicken.

Cheesy Broccoli Cauliflower Rice

Cheesy Broccoli Cauliflower Rice is an easy keto side dish. Made with riced cauliflower, broccoli, and cheddar cheese, this low carb dish is gluten free too!
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Cheesy Broccoli Cauliflower Rice

6. Dirty Cauliflower Rice

Switch the white rice with cauliflower rice, then add your celery, onions, spices, and seasonings to create a keto-friendly version of the classic dirty rice. This sounds like the perfect side dish for my Cajun Shrimp or Cajun Chicken.

Dirty Cauliflower Rice Recipe -Low Carb, Keto, Gluten-Free, THM S

This Dirty Cauliflower Rice recipe is a keto spin on the classic Creole dish. Simple, quick, easy and so delicious, this low carb, one pan wonder can be on the table in less than 30 minutes!
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Dirty Cauliflower Rice Recipe -Low Carb, Keto, Gluten-Free, THM S

7. Cauliflower Tabbouleh

If you love Mediterranean food, then this side will give you all the flavors. Serve it up with my indoor grilled chicken kabobs!

Cauliflower Tabbouleh – The perfect low carb summer salad!

This refreshing low carb remake of Lebanese tabbouleh salad keeps traditional flavors by subbing cauliflower rice and walnuts for bulgar. Gluten-free.
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Cauliflower Tabbouleh – The perfect low carb summer salad!

Dessert Cauliflower Rice Recipes

I never would have thought that cauliflower rice could be used in dessert. But, these two creative cauliflower rice recipes prove that it’s not a stretch.

1. Keto Rice Pudding (Cauliflower Low-carb)

If you’re used to the traditional rice pudding, you may be hesitant to try this recipe but let me dispel your fears. The cauliflower rice will produce the same tasty results and, better still, keto-friendly.

Keto Rice Pudding (Cauliflower, Low Carb)

Keto rice pudding is such a creamy, comforting low carb dessert. It contains no actual rice…because it’s a cauliflower rice pudding!!
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Keto Rice Pudding (Cauliflower, Low Carb)

2. Blueberry Cauliflower Smoothie

Smoothies are easy to make and consume. This particular keto smoothie will give you a new liking for vegetable smoothies. It’s tasty and low-carb, thanks to the cauliflower and blueberry collaboration.

Blueberry Cauliflower Smoothie (low carb,keto,paleo,vegan)

This thick and creamy blueberry cauliflower smoothie is a low carb delight. If you’re new to vegetable smoothies it’s sure to make you a convert.
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Blueberry Cauliflower Smoothie (low carb,keto,paleo,vegan)

Tips and FAQs

Is cauliflower rice good on a keto diet?

Yes. Enjoying veggies is a great way of consuming carbs, and the nutritional facts about cauliflower make it a great fit for a keto diet. Most people on keto strive to keep their daily carb intake below 20g. If that’s your goal, this low-carb vegetable is your sure bet.

How many carbs are in one cup of cauliflower rice?

One cup of cauliflower rice has 3g net carbs, approximately eighteen times less than the carbs in regular rice.

Should you defrost cauliflower rice?

In most cases, defrosting cauliflower rice isn’t necessary. However, always follow the recipe instructions. For example, when making crispy cauliflower pizza crust, you’ll need to thaw the cauliflower rice.

How do you make cauliflower not taste like cauliflower?

If you’re not yet used to the cauliflower taste, a few tricks will help with the whole situation. First, ensure the cauliflower is fresh to avoid unnecessary distastefulness, then use your spices generously. You can also cook the rice in a creamy sauce to appease your taste buds. 

Final Thoughts

Coming up with interesting and keto-friendly dishes for every meal can be a task. Luckily, help is now available, and the keto cauliflower rice recipes above are just a few of the many options.

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