Cauliflower Rice

[The Low-Key Swap Remix]

Fluffy, light, and surprisingly convincing. Riced cauliflower sautéed in ghee until tender but not mushy, seasoned simply with salt and garlic. This is the rice that isn’t rice—but it’s so good you forget to care.

Ingredients

1 large head cauliflower (about 2 pounds/900g), riced (or 4 cups/450g store-bought riced cauliflower)
2 tablespoons (30g) ghee
2 cloves garlic, minced
1/2 teaspoon sea salt
1/4 teaspoon black pepper
Fresh parsley or cilantro, chopped (optional)

Steps

Rice Cauliflower:

If using fresh cauliflower, cut into florets and pulse in a food processor until it resembles rice grains—about 10-12 pulses. Don’t over-process or it becomes mushy. You want distinct rice-sized pieces. Alternatively, grate on the large holes of a box grater.

Sauté:

Heat ghee in a large skillet over medium-high heat. Add minced garlic and sauté for 30 seconds until fragrant. Add riced cauliflower, salt, and pepper. Cook, stirring frequently, for 5-7 minutes until tender but still slightly firm—not mushy. The cauliflower should be cooked through but maintain some texture.

Serve:

Remove from heat and garnish with fresh herbs if desired. Serve immediately as a base for curries, stir-fries, or any dish that needs rice.

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Make it Good For The Gut

Cauliflower provides prebiotic fiber: Each serving delivers fiber that feeds beneficial gut bacteria and supports digestive health. Ghee contains butyrate: This short-chain fatty acid nourishes gut lining cells and reduces inflammation. Garlic adds prebiotic power: Contains inulin that feeds your microbiome and supports immune function.

Remix Options

Cilantro Lime: Add juice of 1 lime and 1/4 cup chopped cilantro for Mexican-inspired flavor. Coconut Ginger: Use coconut oil instead of ghee and add 1 tablespoon grated fresh ginger for Asian flair. Turmeric Golden: Add 1 teaspoon ground turmeric for anti-inflammatory power and golden color. Garlic Herb: Double the garlic and add 2 tablespoons fresh herbs (parsley, basil, or thyme). Spanish Style: Add 1/4 teaspoon saffron and 1 diced tomato during cooking. Fried Rice: Add diced vegetables (carrots, peas, onions), scrambled eggs, and coconut aminos for cauliflower fried rice. Cheesy Version: Stir in 1/4 cup grated Parmesan cheese at the end for richness.

Good To Know

Your Swaps Executed: This recipe swaps white rice for riced cauliflower (dramatically lower carbs, adds fiber and nutrients) and vegetable oil for ghee (clarified butter with higher smoke point, richer flavor, contains gut-healthy butyrate). The swap is so low-key you barely notice. Fresh vs Frozen: Fresh cauliflower you rice yourself has the best texture. Store-bought riced cauliflower (fresh or frozen) works in a pinch but can be wetter. If using frozen, thaw completely and squeeze out excess moisture before cooking. Don’t Over-Process: The goal is rice-sized pieces, not cauliflower mush. Pulse in short bursts and check frequently. Larger pieces are better than smaller—you can always pulse more but you can’t un-mush it. Moisture Control: Cauliflower releases water as it cooks. Cook over medium-high heat and stir frequently to evaporate moisture and prevent sogginess. A large skillet with plenty of surface area helps. Texture Timing: Stop cooking when the cauliflower is tender but still has a slight bite—like al dente pasta. Overcooked cauliflower rice becomes mushy and watery, losing its rice-like appeal. Why Ghee: Ghee’s high smoke point (485°F) handles the medium-high heat without burning. Its nutty, buttery flavor enhances the cauliflower without overpowering it. Grass-fed ghee adds even more nutritional benefits. Storage Guidelines: Store cooked cauliflower rice refrigerated for up to 4 days. Reheat in a skillet over medium heat, stirring frequently. It’s also delicious cold in grain-free buddha bowls or salads.