KETO VERDICTYES
Cauliflower rice is excellent for keto: ~3g net carbs per 100g, very low calories, and super versatile—an easy swap for regular rice in bowls, stir-fries, and sides without spiking carbs.
Is Cauliflower Rice Keto?
Rice
Cauliflower rice is excellent for keto: ~3g net carbs per 100g, very low calories, and super versatile—an easy swap for regular rice in bowls, stir-fries, and sides without spiking carbs.
- Net carbs (100g)3g
- Protein (100g)1.9g
- Fat (100g)0.3g
- Keto verdictKeto-friendly
NUTRITION FACTS
Per 100g (raw)
Net Carbs
3g
Total Carbs
5g
Fiber
2g
Protein
1.9g
Fat
0.3g
Calories
25
Source: USDA FoodData Central
WHY IT'S KETO-FRIENDLY
- Very low net carbs: ~3g per 100g supports generous portions
- Big carb savings vs. white rice—great for macro control
- Neutral flavor: absorbs sauces and seasonings easily
- Light, satisfying bulk adds volume with minimal calories
- Pairs well with fats/protein to hit keto ratios
- Widely available fresh or frozen for quick meals
HEALTH BENEFITS
- Provides vitamin C to support immune function
- Contains sulforaphane and other cruciferous phytonutrients
- Offers vitamin K and choline for metabolic and bone health
- Lower glycemic impact than grain-based rice
- Adds gentle fiber for digestive support
- Naturally gluten-free and minimally processed
PREPARATION SUGGESTIONS
BASIC SAUTÉ
Sauté in olive-oil or butter 5–7 minutes; season with salt, pepper, and garlic for a simple side.
FRIED “RICE”
Stir-fry with eggs-whole, sesame-oil, soy-sauce-low-sodium or tamari, peas-substitutes (like diced zucchini), and green-onion.
CILANTRO-LIME RICE
Toss cooked cauliflower rice with lime juice, zest, and chopped cilantro; finish with a touch of clarified-butter.
GARLIC-PARMESAN PILAF
Sauté with garlic, then fold in parmesan-cheese and herbs for a rich, keto-friendly pilaf.
CREAMY “RISOTTO”
Simmer gently with heavy-cream and broth, stirring in parmesan-cheese until glossy.
BOWL BASE
Use as a base for protein + veggies (e.g., salmon with olive-oil and lemon) to build macro-friendly bowls.
WHERE TO BUY
As an Amazon Associate, KetoLens earns from qualifying purchases. We only recommend products we've researched — recommendations never affect our keto verdicts.
Green Giant Riced Veggies, Cauliflower (Plain), 10 Ounce, Frozen
In a 2025 blind taste test of frozen cauliflower rice brands, Green Giant's plain riced cauliflower scored highest (rated "fluffy but firm" with no mushiness or oversalting) while delivering roughly 85% fewer calories and carbs than regular rice, making it a genuinely superior texture-and-macro combination for keto cooking rather than the mushy, watery result common to lesser brands.
Cascadian Farm Organic Riced Cauliflower, 12 oz Bag (Frozen)
Cascadian Farm's plain riced cauliflower is certified USDA Organic and Non-GMO Project Verified — a certification tier Green Giant's plain line doesn't carry — so shoppers who specifically want organic sourcing for their keto cauliflower rice get that assurance without sacrificing the same simple, unseasoned base that works in any recipe.
Birds Eye Riced Cauliflower, Original, 10 oz (Frozen)
Birds Eye's plain riced cauliflower is a bare-bones two-ingredient bag (cauliflower and sea salt, no artificial flavors, colors, or preservatives) in the same 10 oz format as the Green Giant pick, but it's one of the most widely stocked store-brand-adjacent options at mainstream grocers and Walmart, typically at a lower shelf price than boutique or organic bags — a practical no-frills swap for keto cooks who just want a reliable everyday bag.