Find out how to make cauliflower rice 5 different ways for a healthy low carb alternative to rice. This nutritious vegetable side dish is quick and easy to make whether you grate it, blend it or mash it. Keto-friendly, paleo, gluten and dairy-free.
Cauliflower rice is a great alternative if you are struggling to get enough veggies in your diet or simply would like to cut back on carbs. Serve it as a delicious gluten free , keto friendly vegetable side dish . You can make a large batch in no time at all and with just one ingredient and some seasoning if you like.
You can still create all of your favorite meals that have grains and swap them with some of your delicious cauliflower rice . For example, you can make some Jalapeño Bacon Mac & Cheese , a Chaffle or even some Low Carb Keto Biryani with cauliflower rice– the options are truly endless and quite satisfying!
How Healthy Is Cauliflower Rice?
With it being a vegetable, I mean, it’s already pretty healthy, right? But let’s take a little bit deeper look into what actually makes cauliflower rice , or cauliflower in general for that matter, so healthy.
Similar to all vegetables, it is packed with tons of vitamins, including vitamins C, K, and B6 . Cauliflower also happens to be full of fiber, high in folate and an excellent source of potassium ! It is, of course, naturally vegan .
With it also being super low in carbs , it makes it low in calories which makes it a phenomenal swap when you are trying to be aware of your food intake and keep your carbs on the lower end of the spectrum.
What Does Cauliflower Rice Taste Like?
While it is extremely easy to add a variety of spices and herbs to cauliflower rice to jazz it up, when you eat it plain it has more of a neutral taste very similar to rice.
Although, I will say that it does contain a very mild nutty taste, so it isn’t completely tasteless. The amazing thing about it is that it can be used in so many recipes to create strong, beautiful and bold flavors.
How Do You Make Cauliflower Rice From Scratch? 5 Different Ways
It’s so easy to make cauliflower rice , no matter what kind of equipment you have in your kitchen. You can:
- Chop with a knife
- A box grater
- Use a food processor
- Use a blender
- Steam and mash it
Make Cauliflower Rice With a Knife
It’s pretty quick and easy to make cauliflower rice with a good knife .
- Grab your knife and remove the florets from the stem
- Mince the cauliflower into tiny pieces with the knife until they resemble grains of rice
How To Make Cauliflower Rice With a Box Grater
For this method, you are going to need to have a grater that contains medium-sized holes like this grater . If you go too small, the cauliflower will basically turn into a mushy mess and if the holes are too big it will result in noodle sized cauliflower rice instead of the small grain-like size and shape that we are trying to create.
- Remove the florets from the stem
- Push the florets across the holes on the grater, just like you would grate cheese
How To Make Cauliflower Rice In a Food Processor
This is where time starts to be on your side! If you are pressed on time, both this method and the next method are going to be the ones to go-to.
- Cut the cauliflower off at the stem into bite-sized pieces.
- Add the pieces to the food processor and slowly pulse until the desired size is created You may have to scrape off around the inside in between pulses too, that is normal.
- Once you have reached your riced cauliflower consistency, place it into a bowl and restart the process with the florets that haven’t been processed yet until you are all finished.
How To Make Cauliflower Rice in a Blender
To make this side dish in a blender , simply add a lot of water to the cauliflower to help it break down.
Same as the food processor method above, you may have to scrape the sides of the blender as well to ensure that all of the cauliflower has been shredded up properly.
- Fill a blender jar half full of water.
- Cut the cauliflower into florets and add to a blender with the water. Don’t skimp on the water, which you need in order to keep the cauliflower moving freely.
- Pulse the cauliflower and water and then drain it using a fine mesh sieve .
Steamand Mash The Cauliflower
This method creates a completely different texture that is so delicious and resembles the texture of grits if you’ve ever had those before!
- Remove the florets from the stem.
- Steam in a microwave or stove.
- Once the cauliflower becomes tender, which usually is, drain it through a colander and mash it until you get the perfect grit like consistency that is not pureed but not defined grain-like pieces either.
How Do You Cook Cauliflower Rice?
Once you have made your cauliflower rice , you can either enjoy it raw and use it as a base for a salad , or you can cook it and serve it as a hot side in place of rice or couscous . It only takes about 5 minutes to cook.
- Heat 1 tablespoon of oil over medium-high heat in a frying pan .
- Add the processed cauliflower to the pan and stir to coat.
- Add the lid to the pan and cook for 5 to 8 minutes until you have your preferred consistency.
- Stir in seasoning if you like and serve.
How long does it last?
Grated uncooked cauliflower will keep in a sealed container in the fridge for 24 hours. After that time it can develop an unpleasant smell. To extend the shelf life, cook the cauliflower and it will keep in the fridge for up to 5 days. Simply reheat on the stovetop to serve.
Can You Freeze Your OwnCauliflower Rice?
Uncooked riced cauliflower is suitable for freezing. Press out all of the moisture using a paper towel. Freeze in an airtight container for up to one month.
Thaw it at room temperature for at least ten minutes before cooking to ensure that it cooks properly and you get the desired result.
Recipe Tips and Notes For Riced Cauliflower
- Squeeze out as much excess water as you can before cooking or freezing the cauliflower so that it doesn’t become soggy.
- Place the lid on the cauliflower when you cook it to help it steam and get nice and fluffy.
- Add any seasonings you want to the rice before serving it. Soy sauce , chili flakes or seasoning salt all work well.
- You can also make a delicious Jalapeño Bacon Keto Mac and Cheese , or a cauliflower chaffle with your cauliflower rice.
- Don’t overlook these yummy cauliflower keto breadsticks .
- Use it in this Keto Slow Cooker Chili with Cauliflower Rice .
More Keto Side Dishes
- Keto Green Bean Casserole
- Keto Stuffing
- Cauliflower Chaffle Recipe
- Sesame Ginger Broccoli
- Keto Creamed Spinach
- Cauliflower Breadsticks
- Mushroom Side Dish with Bacon
- Southern Style Collard Greens
- Low Carb Air Fryer Radishes O’Brien
- 16+ Keto Cauliflower Recipes You Need To Try
Once you learn how to make cauliflower rice and find your favorite method, it makes such a tasty low carb side . It’s so versatile. Experiment with different seasonings to really bring your meal to life.
How To Make Cauliflower Rice
Equipment
- CUISINART FOOD PROCESSOR
- VITAMIX BLENDER
- Good set of Kitchen Knives
Ingredients
- ▢ 1 Cauliflower
- ▢ 1 tablespoon Oil
Instructions
Prepare your cauliflower in your preferred way (grate, chop, process, blend or steam - see details in the post above)
Heat 1 tablespoon of oil over a medium high heat in a frying pan.
Add the processed cauliflower to the pan and stir to coat.
Add the lid to the pan and cook for 5 to 8 minutes until you have your preferred consistency.
Stir in seasoning if you like and serve.
Squeeze out as much excess water as you can before cooking or freezing the cauliflower so that it doesn’t become soggy.
Place the lid on the cauliflower when you cook it to help it steam and get nice and fluffy.
Add any seasonings you want to the rice before serving it. Soy sauce , chili flakes or seasoning salt all work well.
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Nutrition
Originally Published March 26, 2020
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How To Make Cauliflower Rice
Ingredients
- 1 Cauliflower
- 1 tablespoon Oil
Instructions
Prepare your cauliflower in your preferred way (grate, chop, process, blend or steam - see details in the post above)
Heat 1 tablespoon of oil over a medium high heat in a frying pan.
Add the processed cauliflower to the pan and stir to coat.
Add the lid to the pan and cook for 5 to 8 minutes until you have your preferred consistency.
Stir in seasoning if you like and serve.
Squeeze out as much excess water as you can before cooking or freezing the cauliflower so that it doesn’t become soggy.
Place the lid on the cauliflower when you cook it to help it steam and get nice and fluffy.
Add any seasonings you want to the rice before serving it. Soy sauce , chili flakes or seasoning salt all work well.
How To Make Cauliflower Rice https://twosleevers.com/how-to-make-cauliflower-rice/
Make the lightest and fluffiest crustless crab quiche in your Instant Pot, Pressure Cooker, or oven with crab meat, half and half and cheese, plus a few tasty spices. This one is perfect for any meal—or just a snack.
What Makes This Crab Quiche So Great?
- Low Carb - make this recipe even lower carb by using real crab meat instead of imitation crab meat.
- Easy - A hassle-free Instant Pot recipe.
- Delicious - your favorite seafood flavors in a crustless quiche.
- Gluten Free - No crust or gluten to be found in this recipe.
- High Protein - This packs an impressive 22g of protein per serving.
I like crab cakes but I can’t typically eat real crab meat in a salad or a quiche. Don’t ask me why. It smells very much “of the ocean” to me, and that’s not my most favorite thing. I can, however, eat it when cooked with other things.
But the scale hasn’t been kind to me lately and I have needed to get strict about my carb intake once again. So I’m trying to make tasty low carb things that appeal to me.
I decided to try my hand at a crustless crab quiche. Strictly speaking, it’s not a quiche because, well, it’s missing a crust I also created this in the Instant Pot rather than baking it, but there’s absolutely no reason you couldn’t bake it in the oven, or even in an air fryer.
I also wanted to find another, sophisticated use for the Herbes de Provence I urged you to buy to make the French Garlic Chicken . I hate asking people to buy things for ONE recipe. If someone trusts you enough to go get an ingredient because you said it was fantastic, then you owe them other ways to use that ingredient.
So this Keto CrustlessCrab Quiche also has Herbes de Provence but you can substitute different herbs if you’d prefer.
Do You Use Real Crab Or Imitation Crab Meat For This Instant Pot Quiche?
Okay here’s the honest truth. I MEANT to make this much lower carb. I made it with imitation crab meat. Then I ran the macros.
Oops.
Apparently imitation crab meat has many more carbs than real crab meat. Four years into Keto, how did I not know this?! And you know I don’t post anything I haven’t made. So much though I want to call this Keto Crustless Crab Quiche, what I made was not so keto.
To make it keto:
- Sub real crabmeat for the imitation crab
- Use a mix of crab meat and chopped raw shrimp
How To Make Instant Pot Quiche
You’ll love how delicious and simple this crustless quiche is. Your family will think you spent hours in the kitchen with the complex and amazing flavors it offers.
Thankfully, with a few of my kitchen shortcuts and love for #ruthlessefficiency, you can make this with ease. Here’s how you do it:
- In a large bowl, beat together eggs and half-and-half with a whisk .
- Add salt, pepper, sweet smoked paprika, Herbes de Provence, and shredded cheese, and stir with a fork.
- Stir in chopped green onions.
- Add in EITHER the imitation crab meat OR the real crab meat
- Layout a sheet of aluminum foil that is cut bigger than the pan you intend to use. Place the spring form pan on this sheet and crimp the sheet around the bottom.
- Pour the egg mixture into your springform pan.
- Cover loosely with foil or a silicone lid.
- Into the inner pot of your Instant Pot or pressure cooker, place 2 cups of water. Place a steamer rack in the pot.
- Place the covered springform pan on the trivet.
- Cook on high pressure.
- Let the pot sit undisturbed and then release all remaining pressure.
- Very carefully take out the hot silicone pan. Using a knife, loosen the edges of the quiche from the pan.
- Enjoy
Can You Make This Crab Quiche In The Oven?
No pressure cooker? No problem! You can still make this delicious Instant Pot quiche in your oven instead. All you need to do is:
- Mix all ingredients in a bowl
- Pour into a springform pan
- Bake at 350F for 35-40 minutes or until the center has a slight jiggle to it
- Let cool and enjoy
Variations For This Crab Quiche
- Substitute cheddar or Swiss cheese for the parmesan
- Add some goat cheese or feta for a tang
- Add ½ cup chopped cooked bacon
- Swap red or white onions for the green onions
- Swap diced broccoli for the green onions
- Use Italian blend herbs, or Greek herbs for the Herbes De Provence
- Use heavy whipping cream instead of half and half
- Sub real crabmeat for the imitation crab
- Use a mix of crab meat and chopped raw shrimp
Want MoreInstant Pot Recipes?
- Instant Pot Butter Chicken is an easy 30-minute dinner and you can make rice on top of it, as the video shows.
- Pressure Cooker Rice and Dal is a great vegetarian rice dinner.
- This Lebanese Lentil and Rice dish is another great Vegetarian Instant Pot recipe .
- Instant Pot Indian Khichadi is comfort food in a bowl!
- Instant Pot Risotto with Shrimp is another one-pot comfort meal.
- Buffalo chicken casserole for the days you want low carb recipes
- You might also like low carb Chicken Biryani that uses riced cauliflower.
- Chicken and Mushrooms are a great combo.
- My kids love Instant Pot Pork Chops with Rice and Vegetables
- Zucchini Lasagna - You won’t even miss the pasta.
- Haluski Recipe - A wonderful cabbage and noodles recipe.
Instant Pot Crustless Crab Quiche
Ingredients
- ▢ 4 ( 4 ) Eggs
- ▢ 1 cup ( 484 ml ) Half and Half
- ▢ 1/2 -1 tsp ( -0.5 tsp ) Kosher Salt
- ▢ 1 teaspoon ( 1 teaspoon ) Ground Black Pepper
- ▢ 1 teaspoon ( 1 teaspoon ) Smoked Paprika
- ▢ 1 teaspoon ( 1 teaspoon ) Herbes de Provence
- ▢ 1 cup ( 108 g ) shredded parmesan or swiss cheese
- ▢ 1 cup ( 100 g ) Chopped Green Scallions , green and white parts
- ▢ 8 oz ( 226.8 g ) imitation crab meat , about 2 cups OR
- ▢ 8 oz real crab meat, , or a mix of crab and chopped raw shrimp
Instructions
- In a large bowl, beat together eggs and half-and-half with a whisk . (I don’t know if this will work with non-dairy milk since it needs to set).
- Add salt, pepper, sweet smoked paprika, Herbes de Provence, and shredded cheese, and stir with a fork to mix.
- Stir in chopped green onions.
- Add in EITHER the imitation crab meat OR the real crab meat OR some combination of crab meat and chopped raw shrimp. You only want 2 cups of seafood however you do this
- Lay out a sheet of aluminum foil that is cut bigger than the pan you intend to use. Place the spring form pan on this sheet and crimp the sheet about the bottom
- You are doing this as most spring form pans can leak a little with liquids. The aluminum foil reduces the mess a little.
- Pour in the egg mixture into your spring form pan. Cover loosely with foil or a silicone lid.
- Into the inner pot of your Instant Pot or pressure cooker, place 2 cups of water. Place a steamer rack in the pot.
- Place the covered spring form pan on the trivet.
- Cook at high pressure for 40 minutes. Let the pot sit undisturbed for 10 minutes and then release all remaining pressure.
- Very carefully take out the hot silicone pan. Using a knife, loosen the edges of the quiche from the pan. Remove the outer ring, and serve your delicious crab quiche either hot or at room temperature.
Watch The Video
- Bake it in the oven at 350F for 35-40 minutes
- Substitute cheddar or Swiss cheese for the parmesan
- Add some goat cheese or feta for a tang
- Add ½ cup chopped cooked bacon Swap red or white onions for the green onions
- Swap diced broccoli for the green onions
- Use Italian blend herbs, or Greek herbs for the Herbes De Provence
- Use heavy whipping cream instead of half and half
- Sub real crabmeat for the imitation crab
- Use a mix of crab meat and chopped raw shrimp
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Nutrition
Originally Published December 20, 2017
Don’t forget to check out my otherBest-selling Instant Pot Cookbooks!
Indian Instant Pot , Keto Instant Pot, Instant Pot Fast and Easy , Healthy Instant Pot & Vegetarian Instant Pot .
