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My Keto Kick - Cauliflower Rice

Updated on September 13, 2018

Cauliflower Rice

Cauliflower Rice may be my newest best friend. It is loaded with vitamin A. It is low in calories. It has zero cholesterol and it is a good source of fiber. Other nutrients that can be found in a helping of the white cabbage-looking vegetable are vitamin B-6, magnesium and iron.

Cauliflower Rice is so simple to make, I don't know why that I have just now discovered this. First, clean your head of Cauliflower by removing any leaves and separating the florets, much like you do with Broccoli. Look for any black discoloration and either scrape or cut them off with a sharp knife. Run your Cauliflower under the cold water faucet to give it a good rinse, either before or after you separate the florets. Now, load the florets into your handy-dandy food processor. You may need to do this in batches. One head makes an ample amount for an average family and plenty for two people, (we are empty nesters). I found that processing the Cauliflower into the rice form is easily done by using with the chopping blade of the food processor, using the pulse button. Only run it until most of the florets have turned into a rice-like substance. Any pieces that the blade misses can easily be chopped with a sharp knife, eaten or fed to the doggie. If they are like mine, they stand there and wait for you to drop something.

Now, remove the riced Cauliflower from your food processor and transfer this healthy goodness to a covered Pyrex dish or something similar. Just make sure it is microwave safe. Secure the lid and microwave for 5 minutes. Using plastic wrap should work just as well if you don't have a lid. Remove the dish from your microwave and set it aside, leaving the lid on until you are ready to use it. It will continue to cook this way with the steam that is in the dish.

Now, let's make something delicious. I am sure there are many more dishes to use this new found food for, but tonight I made a Taco Cauliflower Bake with it. You won't be using the entire amount of the Cauliflower Rice with this recipe, but the remainder of it can be refrigerated and used in other dishes.

Cauliflower Rice

Cauliflower Rice
Cauliflower Rice


  • 1 pound of Ground Beef
  • 1 medium sized onion, chopped
  • 1 Jalapeno pepper, finely minced
  • 1 Tablespoon of Chili powder
  • 1 Teaspoon of Garlic powder or Granulated Garlic
  • 1 Teaspoon of Onion powder
  • 1 Teaspoon of Cumin
  • 1, 10 ounce can of Tomatoes with Green Chilies
  • 3 Cups of your Cauliflower Rice
  • 1/2 Cup of fresh Cilantro, chopped
  • 1 Lime, juiced
  • A one pound block of Monterrey Jack and Colby cheese, shredded. This cheese comes in a combination block, so this is what I used. You can always use parts of single, Monterrey Jack and Colby cheese or use whatever you prefer.


In a skillet large enough to hold all of the ingredients, brown the ground beef thoroughly. I used my electric skillet. A non-stick, conventional skillet on the stove top would work as well. Drain any grease that renders out of your meat and add the chopped onion and jalapeno and saute', about 5 minutes. To this mixture, add your seasonings and tomato product. Stir and add the Cauliflower Rice, juice from the Lime and the Cilantro. Let all of this simmer for about 10 minutes, but no longer. After it has simmered, add half of your cheese (one cup), and incorporate into your mixture. Transfer all of the ingredients into a 9x9 oven proof baking dish. I used my Pyrex. Top the casserole with the remainder of your cheese and bake in the oven, uncovered, at 350° until golden brown. I used my Nu Wave Oven at this temperature and baked it for 10 minutes at 5 minute intervals. If you have a broiler in your conventional oven, you can do it that way. Everything in your casserole is done, you are just basically browning the cheese on the top. I served mine with a side of Guacamole and a lime wedge (squeeze that juice over the top). I am sure that a side salad would be nice with this as well.

Taco Cauliflower Bake
Taco Cauliflower Bake


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