Cauliflower rice stir-fried with spring onion and chilli: a low-carb side dish ready in minutes.
Tiny grains of cauliflower sizzle in the hot pan, chilli brings everything to life, and spring onion, added at the end of cooking, retains its freshness. This cauliflower rice looks like rice, but its flavour remains fresh and distinctly vegetal, with no mushy texture. For one serving, allow 5 minutes of cooking time if the cauliflower is already processed, for 71 kcal and 5 g of net carbs. This recipe joins my collection of keto dishes.
What is cauliflower rice?
Cauliflower rice consists of tiny vegetable grains made by processing cauliflower; their size resembles rice, hence the name. Here, the base of 150 g of processed cauliflower is stir-fried with a quarter of a thinly sliced red chilli, two crushed garlic cloves and a spring onion added right at the end.
The goal is separate grains that are tender yet still hold their shape. They may take on a little colour, but you are not aiming for a crust.
The origins of this version
Cauliflower rice has established itself in low-carb cooking as a substitute for white rice. The principle is simple: processed cauliflower replaces the grain and dramatically reduces the carbs on your plate. This version keeps the idea of a neutral side dish, then adds a quarter of a red chilli and a spring onion for a subtle Asian touch.
The main ingredients
The base of the dish is 150 g of processed cauliflower. You can use the stalks too, adding substance and avoiding waste. Pulsing produces small, evenly sized grains; depending on your food processor, processing the stalks and florets separately prevents some pieces from becoming too fine while others remain coarse.
A quarter of a red chilli adds heat and flavour, but this amount does not guarantee a mild result, as some chillies are much hotter than others. The two crushed garlic cloves provide a savoury base, as long as you do not fry them first. The spring onion, chopped and added right at the end, needs half a minute over the heat, just enough to soften without losing its fresh bite; a scallion works just as well.
For cooking, use coconut oil, avocado oil, mild olive oil or high-oleic sunflower oil. A splash of soy sauce or tamari adds salt and umami, so use it sparingly if the main dish is already seasoned. Two drops of sesame oil added to finish retain their toasted aroma.
Cooking tips and serving
Success starts before the pan: after washing, drain the cauliflower thoroughly, and pat it dry if needed, as excess water makes the grains soggy. Heat a wide frying pan, add the fat, then stir-fry the cauliflower and chilli for about 3 minutes. Add the crushed garlic next, followed by the spring onion right at the end for half a minute. Aim to cook the vegetable quickly over high heat, without forming a pronounced crust; an overcrowded pan steams the cauliflower instead of stir-frying it.
This cauliflower rice is a side dish rather than a complete meal. Serve it with stir-fried vegetables, tofu, or meat or fish with Asian flavours. It is best straight after cooking, while the grains are still distinct; reheat leftovers in a frying pan without adding water, as microwaving makes them soft. Per serving: 71 kcal, 5 g net carbs, 4 g protein, 3 g fat including 1 g saturated fat, and 4 g fibre.
For everyday keto cooking, find all my low-carb recipes here.
Stir-Fried Cauliflower Rice (Keto)
Ingredients
- 150 g cauliflower processed into rice-sized pieces
- 1 spring onion
- 0.25 red chili pepper (chili or Spanish variety)
- 2 cloves garlic
- coconut oil for cooking
- avocado oil, mild olive oil or high-oleic sunflower oil as an alternative
Optional
- A dash soy sauce or tamari
- 2 drops sesame oil
Instructions
- Heat the frying pan and add a spoonful of coconut oil or a generous splash of mild olive oil.coconut oil, avocado oil, mild olive oil or high-oleic sunflower oil
- Chop the red chili pepper. Stir-fry the cauliflower rice with the red chili pepper (about 3 minutes in total).150 g cauliflower, 0.25 red chili pepper (chili or Spanish variety)
- Crush the garlic and add it.2 cloves garlic
- Chop the spring onion and add it at the end, then stir-fry for another half a minute.1 spring onion
- If desired, add soy sauce and sesame oil to taste.A dash soy sauce, 2 drops sesame oil
