CAULIFLOWER RICE RECIPE: Keto Rice & Diabetic-Friendly

CAULIFLOWER RICE RECIPE: Keto Rice & Diabetic-Friendly

As a Filipino or Asian who’s heavy on rice eating, going for a healthy diet without the rice is a struggle. I’ve had many attempts to cut down rice, and it was a struggle for me as I always looked for that grain-like texture on my meals. Not until I discovered the awesomeness of cauliflower rice when I started doing a Keto diet also known as a ketogenic diet. One thing I like about this is it has a neutral taste just like any white rice that you eat. Plus, it’s vegetable based which means it doesn’t spike your glucose compared to traditional rice. So this type of “rice” is also ideal for those who are diabetic.


Some quick nutritional benefits of this cauliflower rice:

  • It’s packed with fiber, vitamin C, vitamin K, vitamin B6, Folate, Potassium, Manganese, Magnesium, and more!
  • High in fiber.
  • Helps in weight loss
  • A low-carb alternative to rice and other grains. One cup of this cauliflower rice only has 5 grams of carbs.


Bottom line is, you no longer have to feel guilty eating “rice”. There is an alternative people!

Here’s how you can easily make this at home.



Cauliflower – 2 kilos  

Water – ½ cup

Salt – 1 teaspoon (optional)



  1. Cut the florets from the stems of the cauliflower, and set aside the florets.
  2. Using a cheese grater, grate the florets to create that rice-like texture.
  3. If you’re using a food processor, replace the standard blade of your processor with the grater attachment, and one-by-one toss in the florets until you’ve achieved a rice-grain-like texture. Set aside.
  4. Using a wok, toss in the grated cauliflower, then add the water. Stir for 2 to 3 minutes, or until the water fully evaporates.
  5. Add salt if you want a hint of saltiness.
  6. Once the water has fully evaporated, place in a container.
  7. Serve and enjoy!



Since cauliflower practically has a neutral taste, you can pair this with any other dishes. You can also use this recipe as a base for making fried rice.




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