Cajun Cauliflower Rice - low carb, whole30

This cajun cauliflower rice has all the perfectly spicy flavors of a Louisiana style cajun rice recipe, but without all the extra carbs.

How many carbs in cauliflower rice?

If you're wondering how many carbs are in cauliflower, the answer is not nearly as many as you might suspect. Cauliflower is loaded with fiber, making it very low in net carbs. Not only is cauliflower a great low carb substitution for pasta, rice, and potato recipes, but it is also great for those with various different food allergies, or those with gluten allergies or celiac. It's a staple in the low carb and keto world and is much lower in carbs than the traditional starchy foods it replaces in recipe. Cauliflower is considered to be a low starch vegetable and also low glycemic. Below you will find a break down of the carbs in cauliflower in the most popular variations.

• 1 pound cauliflower 24 net carbs
• Large head of cauliflower (7-8 inches) 20-22 net carbs
• Medium head of cauliflower (5-6 inches) 15-17 net carbs
• Small head of cauliflower (3-4 inches) 8-10 net carbs
• A cup of cauliflower 4.7-5.3 net carbs, riced is 4.7 net carbs
• An ounce of cauliflower 1.4 net carbs
• ½ cup frozen cauliflower 2.7-3.3 net carbs

Keto in New Orleans

My husband Jon and I are big fans of New Orleans. In fact, it is one of our favorite cities in the world. We visit every year and we love everything about it - from all the creole and cajun food, to the brass bands, local art, and historical architecture.

Whether you are there for Mardi Gras, Jazz Fest, or just an idle Tuesday, the city comes alive at night with the vibrantly colorful sights and sounds that only New Orleans has to offer. I leave a piece of myself there every time I visit and I always take with me, a little extra cushioning.

The food scene in NOLA is anything but low carb. That is not to say that you can't find some good keto friendly options like oysters, and crawfish, but the bulk of the cuisine is very high in carbs. When it comes to travel indulgences, New Orleans is a place that I always choose to enjoy myself and all the carbs that come along with it.

But when I am at home and I am craving those classic creole and cajun flavors, I am always trying my best to recreate some of my favorite dishes into keto friendly versions, like this Muffuletta Chicken and New Orleans Style Briny Olive Salad. I even have a Chicken, Sausage, and Shrimp Keto Jambalaya recipe in my cookbook - Craveable Keto.

If you are looking for a side dish with all the classic flavors of cajun dirty rice, but without all the carbs, look no further. This is amazing served alongside just about any protein, but among my favorites is this Cajun Whole Roasted Chicken.

In addition to this Cajun Cauliflower Rice Recipe, check out some of my other favorite keto side dish recipes:

• Keto Cauliflower Au Gratin
• Keto Cajun Shrimp Stuffed Mushrooms
• Skillet Roasted Bacon Brussels Sprouts with Garlic Parmesan Cream Sauce
• Paprika Roasted Radishes
• Lemon Pepper Green Beans
• Three Cheese Ham and Broccoli Casserole
• Cheesy Garlic Creamed Spinach
• Roasted Garlic Turnip Puree with Chorizo

Cajun Cauliflower Rice

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5 from 1 review

• Author: Kyndra Holley
• Total Time: 1 hour 5 minutes
• Yield: 10 servings 1x

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Ingredients

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• 1 tablespoon avocado oil or olive oil
• 1 small onion, diced
• 3 cloves garlic, minced
• 8 cups riced cauliflower
• 1 cup chicken stock
• 1 tablespoon plus 2 teaspoons Creole seasoning, more to taste (I use this brand)
• 1 small red bell pepper, diced
• 1 small green bell pepper, diced
• 1 small yellow bell pepper, diced
• chopped fresh flat-leaf parsley, for garnish (optional)

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Instructions

1. Heat the oil in a large skillet over medium heat. Add the onion and garlic and sauté until the onions are translucent and the garlic is fragrant.
2. Add the cauliflower, and sauté until the cauliflower is tender, about 15 minutes.
3. Add the stock and the seasoning and cook, stirring often, for an additional 10 to 15 minutes, or until all of the stock is evaporated and the rice is tender but not mushy.
4. Add the bell peppers and cook an additional 10 minutes.
5. Garnish with parsley before serving.

Notes

Net Carbs Per Serving: 4g

• Prep Time: 15 minutes
• Cook Time: 50 minutes
• Category: side dishes
• Method: saute
• Cuisine: cajun, creole

Nutrition

• Serving Size: 1 cup
• Calories: 57
• Fat: 2.4g
• Carbohydrates: 7g
• Fiber: 3g
• Protein: 3.1g