{"id":180489,"title":"Cauliflower Rice with Spring Onion and Chilli","modified":"2026-10-03T03:37:18+02:00","plain":"Cauliflower rice stir-fried with spring onion and chilli: a low-carb side dish ready in minutes.\n\n\n\nTiny 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.\n\n\n\nWhat is cauliflower rice?\n\n\n\nCauliflower 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.\n\n\n\nThe 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.\n\n\n\nAlso worth trying: Roasted cauliflower pur\u00e9e with almond butter.\n\n\n\nThe origins of this version\n\n\n\nCauliflower 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.\n\n\n\nThe main ingredients\n\n\n\nThe 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.\n\n\n\nA 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.\n\n\n\nAlso try: Spinach with roasted garlic cream.\n\n\n\nFor 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.\n\n\n\nCooking tips and serving\n\n\n\nSuccess 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.\n\n\n\nAlong the same lines: Konjac noodles with crispy pork.\n\n\n\nThis 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.\n\n\n\nFor everyday keto cooking, find all my low-carb recipes here.\n\n\n\n\n\n\tStir-Fried Cauliflower Rice (Keto)\n\t\t\n\t\t\t\n\t\n\t\t\t\n\t\n\t\t150 g cauliflower (processed into rice-sized pieces)1 spring onion0.25 red chili pepper (chili or Spanish variety)2 cloves garliccoconut oil (for cooking)avocado oil, mild olive oil or high-oleic sunflower oil (as an alternative)OptionalA dash soy sauce (or tamari)2 drops sesame oil\t\n\t\n\t\tHeat the frying pan and add a spoonful of coconut oil or a generous splash of mild olive oil.Chop the red chili pepper. Stir-fry the cauliflower rice with the red chili pepper (about 3 minutes in total).Crush the garlic and add it.Chop the spring onion and add it at the end, then stir-fry for another half a minute.If desired, add soy sauce and sesame oil to taste.\t\n\t\n\t\tYou can buy ready-made cauliflower rice, but it is very easy to make your own in a food processor. Use the stalks too.\nDepending on your food processor, it may be helpful to process the stalks and florets separately.\nEquipment: frying pan, spatula, food processor.\n\t\n\t\n\t\tAccompagnementAsiatique","_links":{"self":[{"href":"https:\/\/marcwiner.com\/en\/wp-json\/wp\/v2\/posts\/180489","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/marcwiner.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/marcwiner.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/marcwiner.com\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/marcwiner.com\/en\/wp-json\/wp\/v2\/comments?post=180489"}],"version-history":[{"count":0,"href":"https:\/\/marcwiner.com\/en\/wp-json\/wp\/v2\/posts\/180489\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/marcwiner.com\/en\/wp-json\/wp\/v2\/media\/178551"}],"wp:attachment":[{"href":"https:\/\/marcwiner.com\/en\/wp-json\/wp\/v2\/media?parent=180489"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/marcwiner.com\/en\/wp-json\/wp\/v2\/categories?post=180489"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/marcwiner.com\/en\/wp-json\/wp\/v2\/tags?post=180489"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}