KETO VERDICTYES
Keto staple: about 3g net carbs per 100g. This grain-free “rice” keeps carbs low while soaking up sauces and fats for satisfaction.
Is Riced Cauliflower Keto?
Other
Keto staple: about 3g net carbs per 100g. This grain-free “rice” keeps carbs low while soaking up sauces and fats for satisfaction.
- 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
2.2g
Protein
1.9g
Fat
0.3g
Calories
25
Source: USDA FoodData Central
WHY IT'S KETO-FRIENDLY
- Very low net carbs (≈3g/100g) compared with traditional rice
- Easy rice replacement that maintains ketosis in familiar meals
- Absorbs oils/butters well to boost keto-friendly fat ratio
- Solid micronutrient density relative to carb load
- Versatile in fried rice, bowls, stir-fries, and casseroles
HEALTH BENEFITS
- Glucosinolate-derived sulforaphane compounds for cellular defense
- Rich in vitamin C and K to support immunity and bone health
- Provides choline and folate for brain and metabolic support
- Naturally low-calorie option that supports weight management
- Contains antioxidants that help counter oxidative stress
- Provides dietary fiber to support digestion and fullness
PREPARATION SUGGESTIONS
FRIED RICE
Cook in butter or ghee with eggs and low-carb veggies for a quick keto fried rice.
RICE BOWLS
Use as a base, then top with salmon, avocado, or chicken-thighs and a creamy dressing.
BURRITO BOWLS
Pair with seasoned ground-beef and toppings for a satisfying bowl without the carbs.
STIR-FRY BASE
Sauté with sesame-oil and soy-sauce-low-sodium, plus protein and crunchy veg.
CASSEROLE
Mix with cheese and cream for rich, comforting keto casseroles.
RICE PILAF STYLE
Toast briefly in fat, then simmer with broth and aromatics for a pilaf-style side.
WHERE TO BUY
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Kitchen & Love Organic Riced Cauliflower, 8 oz (6 Pack)
This shelf-stable, ready-in-90-seconds riced cauliflower is made from a single clean-label ingredient (organic cauliflower) with just 20 calories and roughly 3g net carbs per serving, making it an easy grab-and-go rice swap that avoids the added starches and fillers found in some frozen store-brand versions.
Green Giant Riced Veggies, Cauliflower, 10 Ounce (Frozen)
Green Giant's plain frozen riced cauliflower keeps the ingredient list to just cauliflower and delivers about 2g net carbs (4g total carbs, 2g fiber) per serving at a lower per-ounce cost than shelf-stable multipacks; it needs freezer space and a few minutes of microwaving rather than being instantly ready-to-eat, making it the pick for cooks who buy in bulk and don't mind an extra step.
Birds Eye Roasted Garlic Riced Cauliflower, 10 Oz (Frozen)
Birds Eye's Roasted Garlic Riced Cauliflower steams right in the microwaveable bag with real roasted garlic seasoning and no artificial ingredients, giving it built-in flavor that the plain, single-ingredient options lack; it's a good grab for anyone who finds unseasoned riced cauliflower bland and wants a low-carb side that doesn't need extra doctoring.