Keto Recipes: Riced Cauliflower

May 23, 2023 Post a Comment

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Tips About LifeChinese Keto Cauliflower Pork Fried Rice Tips About Life from tipsabout.life

Description

Riced cauliflower is a great low-carb alternative to rice for those on a keto diet. It's easy to cook and can be used in a variety of recipes, from stir-fries to casseroles. In this blog post, we'll be sharing some delicious keto recipes that use riced cauliflower as the main ingredient.

Prep Time and Cook Time

Prep time for these recipes varies between 10-15 minutes. Cook time ranges from 15-30 minutes depending on the recipe.

Ingredients

The ingredients for each recipe are as follows:

Recipe 1: Cauliflower Fried "Rice"

- 1 head of cauliflower, riced - 1 tablespoon coconut oil - 2 cloves garlic, minced - 1/2 onion, diced - 1 cup chopped vegetables (carrots, peas, bell peppers, etc.) - 2 eggs, beaten - 2 tablespoons soy sauce - Salt and pepper to taste

Recipe 2: Cheesy Cauliflower Casserole

- 1 head of cauliflower, riced - 1/2 cup heavy cream - 1/2 cup shredded cheddar cheese - 1/4 cup grated Parmesan cheese - 2 tablespoons butter - Salt and pepper to taste

Equipment

The equipment you will need for these recipes are: - Food processor or grater for ricing the cauliflower - Large skillet or wok for the fried "rice" recipe - Baking dish for the cheesy cauliflower casserole

Method

Recipe 1: Cauliflower Fried "Rice"

1. Heat coconut oil in a large skillet or wok over medium-high heat. 2. Add garlic and onion and sauté until fragrant. 3. Add chopped vegetables and cook until tender. 4. Push the vegetables to one side of the pan and add the beaten eggs to the other side. 5. Scramble the eggs until fully cooked, then mix in with the vegetables. 6. Add the riced cauliflower to the pan and stir until fully combined. 7. Add soy sauce and salt and pepper to taste. 8. Cook for an additional 3-5 minutes or until the cauliflower is tender.

Recipe 2: Cheesy Cauliflower Casserole

1. Preheat oven to 375°F. 2. In a large bowl, mix together riced cauliflower, heavy cream, cheddar cheese, Parmesan cheese, butter, salt, and pepper. 3. Transfer the mixture to a baking dish and spread evenly. 4. Bake for 20-25 minutes or until the cheese is melted and bubbly.

Notes

- If you don't have a food processor or grater, you can also buy pre-riced cauliflower at most grocery stores. - Feel free to experiment with different vegetables and spices to customize these recipes to your liking.

Nutrition Info

Recipe 1: Cauliflower Fried "Rice"

- 4 servings - 140 calories per serving - 6g fat - 15g carbs - 6g fiber - 9g protein

Recipe 2: Cheesy Cauliflower Casserole

- 4 servings - 247 calories per serving - 22g fat - 6g carbs - 2g fiber - 7g protein

Recipe Tips

- For a vegetarian option, you can omit the eggs in the fried "rice" recipe and add tofu or tempeh instead. - To make the cheesy cauliflower casserole even more indulgent, add crumbled bacon on top before baking.