A Low Carb Substitute For Rice

Cauliflower - A Low Carb Substitute For Rice

This is based on an original post from Slow Carb Foodie.  The original author is Laura D.  It’s been modified from its original version.

More than 10 years ago my parents introduced me to “faux rice” and “faux potatoes”.  They tried to find a low carb substitute for rice.  This normally consists of really finely shredding a head of cauliflower (sometimes called “ricing”), steaming it and then covering it in some sort of low carb marinara or meat sauce to mask the fact that it tastes nothing like rice or potatoes.

Actually, with a little bit of time and effort, you can create a cauliflower dish that doesn’t need to be disguised.  Serve these like hash browns for breakfast or as side dish with any meal of the day.

I like to chop up an entire cauliflower at once (as well as extra onion and garlic) and keep the extra in the fridge. That way I can make it a few times throughout the week with minimal prep.

When you’re looking for vegetables to plan your slow-carb meals, this is a great thing to have on hand.  When you prepare it, I’d love to know what you think!

Preparing the Low Carb Substitute For Rice

A Low Carb Substitute For Rice

Category: Sides

Servings: 2 c

A Low Carb Substitute For Rice


  • (Makes 2 cups)
  • Ingredients
  • 2 c raw cauliflower, grated using a cheese grater or chopped to the size of your pinky thumbnail
  • 1 small onion, finely chopped
  • 2 garlic cloves, finely chopped
  • Oil (macadamia nut oil or olive oil)
  • Sea salt, fresh ground pepper
  • Optional seasonings (You can spruce up the dish with a seasoned salt, herb blend or or paprika – Don’t try all of them at once!  I like to use a blend of Italian Herbs or Turkish Seasoning)


  1. Pour a bit of oil into a frying pan, and set heat to medium.  Add the onions and sauté until translucent or even a bit crispy.  5-6 minutes.
  2. Add garlic.  Cook until fragrant.   1-2 minutes.
  3. Add cauliflower.  Turn heat up a bit a cook until golden brown.  About 6-10 minutes.
  4. Season with sea salt and fresh ground pepper.
  5. Add other seasonings if desired.

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