A photo of a black pan filled with a colorful and appetizing dish of Keto Mediterranean Cauliflower & Broccoli Rice, sprinkled with red pepper and onions. The dish is made with cauliflower and broccoli rice, onion, garlic, olive oil, basil, thyme, salt, pepper. It is a low-carb, vegan, and paleo recipe that can be enjoyed as a side dish or a main course. A red pepper is on the left side of the pan, adding some spice and contrast to the dish. The pan is on a white marble countertop, creating a clean and elegant background.

Keto Mediterranean Cauliflower Broccoli Rice (Vegan, Paleo)

Keto Mediterranean Cauliflower Broccoli Rice is a delicious and easy way to enjoy a low-carb and keto-friendly low carb side dish that is also vegan and low in calories. It’s made with fresh broccoli and cauliflower that are grated or processed into rice-like grains, and seasoned with simple ingredients. This easy recipe is ready in less than 30 minutes and can be paired with any main course or eaten on its own. It’s a healthy and satisfying rice alternative that is full of nutrients and flavor.

Keto Mediterranean Cauliflower Broccoli Rice recipe is a simple, easy, and versatile dish that you can use as a keto side dish or enjoy as a stand-alone meal. It’s also vegan, paleo, whole30, gluten-free, sugar-free, and dairy-free, making it suitable for anyone who follows a keto diet or has gluten intolerance or diabetes.

You can find the full recipe card below, along with the nutritional information. The FAQ section is at the end of this post to answer your most frequently asked questions about this recipe.

If you’d like to see how I made this recipe, check out my quick YouTube video for helpful process shots and tips!

Keto Mediterranean Cauliflower Broccoli Rice (Vegan, Paleo)

Recipe Story

I have always loved rice and dishes with rice, especially those with Mediterranean flavors. Rice is such a versatile and satisfying ingredient that can be paired with almost anything. However, when I started following a keto diet, I realized that rice is not keto-friendly. It has a lot of carbs and can spike your blood sugar levels. I was looking for a way to enjoy my favorite rice dishes without compromising my health goals.

A photo collage of a tasty and healthy dish of Keto Mediterranean Cauliflower & Broccoli Rice, cooked in a skillet and served in two bowls. The dish is made with cauliflower and broccoli rice, onion, garlic, olive oil, basil, thyme, salt, pepper. It is a low-carb, vegan, and paleo recipe that can be enjoyed as a side dish or a main course. The top photo shows a black skillet with the dish in it, sprinkled with red pepper flakes and parsley. The bottom left photo shows a white bowl with the dish in it, garnished with a basil leaf. The bottom right photo shows a white bowl with the dish in it, garnished with a basil leaf. The background is a white countertop with a black stove and a green plant. The photo collage also has a text overlay that says “Keto Mediterranean Cauliflower Broccoli Rice” and a website link that says “www.CoachItalyRus.com/Keto Recipes”.
Keto Mediterranean Cauliflower & Broccoli Rice

That’s when I discovered cauliflower rice and broccoli rice. These are low-carb alternatives to rice that are made from grated or processed cauliflower and broccoli. They have a similar texture and appearance to rice but with much fewer carbs and more nutrients. They are also gluten-free, sugar-free, and dairy-free, making them suitable for anyone who has gluten intolerance or diabetes.

A photo of a light blue food processor and four small glass bowls with chopped cauliflower, red bell pepper, onion, garlic, and cilantro on a white marble countertop. The photo shows the ingredients for making cauliflower rice, a low-carb and keto-friendly alternative to regular rice.
Keto Mediterranean Cauliflower Rice Ingredients

Ingredients

This recipe is a feast for your eyes and your taste buds. You will need the following ingredients to make this colorful and flavorful dish:

  • cauliflower
  • broccoli head
  • bell pepper
  • onion
  • garlic
  • olive oil
  • dried basil
  • dried thyme
  • sea salt
  • black pepper

These ingredients are all keto-friendly, vegan, paleo, gluten-free, sugar-free, and dairy-free. They are also easy to find in most grocery stores or online. You can use fresh or frozen cauliflower and broccoli, but I recommend fresh for the best texture and flavor. You can also adjust the amount of garlic, herbs, salt, and pepper to your taste.

You will also need a food processor to make this recipe, or a cheese grater or a knife if you don’t have one. I will show you how to use these tools to make your own cauliflower rice and broccoli rice in the next section.

A photo of a light blue food processor and four small glass bowls with chopped broccoli, red bell pepper, onion, garlic, and cilantro on a white marble countertop. The photo shows the ingredients for making broccoli rice, a low-carb and keto-friendly alternative to regular rice.
Keto Mediterranean Broccoli Rice Ingredients

Instructions

Making this Keto Mediterranean Cauliflower Broccoli Rice is very easy and quick. You just need to follow these simple steps:

  1. Prepare the cauliflower and broccoli: If you are using fresh cauliflower and broccoli, you need to turn them into rice-like grains. You can do this with a food processor, a cheese grater, or a knife. If you are using a food processor, cut the cauliflower and broccoli into small broccoli florets and cauliflower florets pulse them in batches until they resemble rice. Be careful not to overprocess them or they will become mushy. If you are using a cheese grater, grate the cauliflower and broccoli using the large holes of the grater. If you are using a knife, chop the cauliflower and broccoli into very small pieces. You can also use store-bought cauliflower rice and broccoli rice, which are usually found in the produce section or the freezer aisle of most grocery stores. You will need about 1 cup of each.
  2. Heat the olive oil in a large skillet or frying pan over medium-high heat. Add the onion and garlic and cook, stirring occasionally, until soft and fragrant, about 5 minutes. You can also add a pinch of red pepper flakes if you like some spice.
  3. Add the pepper, cauliflower and broccoli rice to the skillet and toss to combine with the onion and garlic. Season with salt, pepper, basil, and thyme. Cook, stirring occasionally, until the cauliflower and broccoli rice are tender and slightly browned, about 10 minutes. You can also add a tablespoon of water if the skillet gets too dry.
  4. You can also add some feta cheese or cream cheese if you want some creaminess, or some fresh parsley or lemon zest for some extra freshness.
  5. Serve or store. Enjoy your Keto Mediterranean Cauliflower Broccoli Rice as a side dish or a main course. You can also serve it with some chicken, fish, or tofu for some extra protein.
A photo of a black pan filled with a colorful and appetizing dish of Keto Mediterranean Cauliflower & Broccoli Rice, sprinkled with red pepper and onions. The dish is made with cauliflower and broccoli rice, onion, garlic, olive oil, basil, thyme, salt, pepper. It is a low-carb, vegan, and paleo recipe that can be enjoyed as a side dish or a main course. A red pepper is on the left side of the pan, adding some spice and contrast to the dish. The pan is on a white marble countertop, creating a clean and elegant background.
Keto Mediterranean Cauliflower & Broccoli Rice

FAQ

Here are some frequently asked questions and answers about cauliflower rice, broccoli rice, and the Mediterranean diet.

Q: Can I use fresh or frozen cauliflower and broccoli for this recipe?

A: Yes, you can use either fresh or frozen cauliflower and broccoli for this recipe. However, I recommend using fresh ones for the best texture and flavor. If you use frozen ones, you may need to thaw them first and squeeze out any excess water before processing or grating them. You may also need to adjust the cooking time and add more liquid if needed.

Q: How can I make this recipe more creamy or cheesy?

A: If you want to make this recipe more creamy or cheesy, you can add some cream cheese or feta cheese to the cauliflower and broccoli rice. You can also use some heavy cream or coconut cream instead of water or broth to cook the rice. You can also sprinkle some parmesan cheese or vegan cheese on top of the dish before serving.

Q: What can I serve with this Keto Mediterranean Cauliflower Broccoli Rice?

A: This Keto Mediterranean Cauliflower Broccoli Rice is a delicious and versatile dish that can be served as a side dish or a main course. You can serve it with any protein of your choice, such as chicken, fish, tofu, or tempeh. You can also serve it with some salad, roasted vegetables, or hummus for a complete and balanced meal. You can also enjoy it on its own, as it is very filling and satisfying.

Q: How can I store Keto Mediterranean Cauliflower Broccoli Rice?

A: You can store this Keto Mediterranean Cauliflower Broccoli Rice in an airtight container in the refrigerator for up to 3 days, or in the freezer for up to 3 months. To reheat, you can either microwave it or heat it in a skillet over medium heat until warm and bubbly. You can also add some lemon juice or fresh herbs to brighten up the flavor.

Q: Can I use white rice or brown rice instead of cauliflower rice and broccoli rice?

A: Yes, you can use white rice or brown rice instead of cauliflower rice and broccoli rice, if you are not following a keto or low-carb diet. However, keep in mind that white rice and brown rice have more calories and carbs than cauliflower rice and broccoli rice, and may affect your blood sugar levels differently. You will also need to adjust the cooking time and liquid amount accordingly, as rice takes longer to cook and absorb water than cauliflower and broccoli.

Q: Can I buy riced cauliflower and riced broccoli from the store?

A: Yes, you can buy riced cauliflower and riced broccoli from the store, if you don’t want to make your own. You can usually find them in the produce section or the freezer aisle of most grocery stores, such as Trader Joe’s or Whole Foods. They are convenient and easy to use and have a similar taste and texture to homemade ones. However, they may be more expensive and less fresh than making your own and may contain some additives or preservatives.

Q: What is the best food processor for cauliflower rice?

A: To make cauliflower rice, you will need a food processor that can handle the task. Here are some factors to consider when choosing the best food processor for cauliflower rice:

Size. You will need a food processor that has a large enough capacity to hold a whole head of cauliflower or at least a few cups of florets. A 14-cup or 16-cup food processor is ideal, as it can process a large amount of cauliflower in one batch. However, if you have limited space or budget, you can also use a smaller food processor, such as an 8-cup or 10-cup one, and process the cauliflower in batches.

Power. You will need a food processor that has enough power to chop and grate the cauliflower without overprocessing it or leaving large chunks. A food processor with at least 600 watts of power is recommended, as it can handle the hard and dense texture of the cauliflower. However, you can also use a lower-powered food processor, such as a 400-watt or 500-watt one, and pulse the cauliflower carefully to avoid turning it into mush.

Blade. You will need a food processor that has a sharp and sturdy blade that can cut through the cauliflower without dulling or breaking. A stainless steel blade is preferred, as it is durable and resistant to rust and corrosion. You can also use a food processor that has a grater attachment, which can shred the cauliflower into fine and uniform pieces.

Q: Can you freeze broccoli rice casserole?

Yes, you can freeze broccoli rice casserole, either before or after baking. It is a good idea to freeze it if you want to make it ahead of time, or if you have leftovers that you want to save for later. Here are some tips on how to freeze broccoli rice casserole:

Before baking. If you want to freeze the casserole before baking, you should assemble it as usual, but do not add the cheese topping. Instead, wrap the casserole tightly with aluminum foil and plastic wrap, and freeze it for up to 3 months. When you are ready to bake it, thaw it in the refrigerator overnight, then add the cheese topping and bake it as directed.

Before baking. If you want to freeze the casserole before baking, you should assemble it as usual, but do not add the cheese topping. Instead, wrap the casserole tightly with aluminum foil and plastic wrap, and freeze it for up to 3 months. When you are ready to bake it, thaw it in the refrigerator overnight, then add the cheese topping and bake it as directed.

After baking. If you want to freeze the casserole after baking, you should let it cool completely, then cut it into portions and transfer them to freezer-safe containers or bags. Freeze them for up to 3 months. When you are ready to reheat them, you can either microwave them or bake them in the oven until warm and bubbly.

After baking. If you want to freeze the casserole after baking, you should let it cool completely, then cut it into portions and transfer them to freezer-safe containers or bags. Freeze them for up to 3 months. When you are ready to reheat them, you can either microwave them or bake them in the oven until warm and bubbly.

A photo of a black pan filled with a colorful and appetizing dish of Keto Mediterranean Cauliflower & Broccoli Rice, sprinkled with red pepper and onions. The dish is made with cauliflower and broccoli rice, onion, garlic, olive oil, basil, thyme, salt, pepper. It is a low-carb, vegan, and paleo recipe that can be enjoyed as a side dish or a main course. A red pepper is on the left side of the pan, adding some spice and contrast to the dish. The pan is on a white marble countertop, creating a clean and elegant background.

Keto Mediterranean Cauliflower Broccoli Rice

Author: Rally Rus
Keto Mediterranean Cauliflower Broccoli Rice is a delicious and easy way to enjoy a low-carb and keto-friendly side dish that is also vegan and low in calories. It’s made with fresh broccoli and cauliflower that are grated or processed into rice-like grains, and seasoned with simple ingredients.
5 from 1 vote
Net Carbs: 5.8g
Print Recipe Pin Recipe
Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Course Dinner, Sides
Cuisine Keto
Servings 4 servings
Calories 74.4 kcal

Equipment

  • 1 Spatula
  • 1 Measuring cups and spoons
  • 1 High-powered blender
  • 1 Frying pan

Ingredients
 
 

  • 8 oz cauliflower (1/2 medium head of cauliflower)
  • 8 oz broccoli (1/2 large head of broccoli)
  • 1/2 cup chopped pepper
  • 1/4 cup diced onion
  • 2 cloves garlic, minced
  • 1 tablespoon olive oil
  • 1 teaspoon dried basil
  • 1 teaspoons dried thyme
  • 1/4 teaspoon sea salt
  • 1/8 teaspoon black pepper

Instructions
 

  • Prepare the cauliflower and broccoli. If you are using fresh cauliflower and broccoli, you need to turn them into rice-like grains. You can do this with a food processor, a cheese grater, or a knife. If you are using a food processor, cut the cauliflower and broccoli into small florets and pulse them in batches until they resemble rice. Be careful not to overprocess them or they will become mushy. If you are using a cheese grater, grate the cauliflower and broccoli using the large holes of the grater. If you are using a knife, chop the cauliflower and broccoli into very small pieces. You can also use store-bought cauliflower rice and broccoli rice, which are usually found in the produce section or the freezer aisle of most grocery stores. You will need about 1 cup of each.
  • Heat the olive oil in a large skillet or frying pan over medium-high heat. Add the onion and garlic and cook, stirring occasionally, until soft and fragrant, about 5 minutes. You can also add a pinch of red pepper flakes if you like some spice.
  • Add the pepper, cauliflower and broccoli rice to the skillet and toss to combine with the onion and garlic. Season with salt, pepper, basil, and thyme. Cook, stirring occasionally, until the cauliflower and broccoli rice are tender and slightly browned, about 10 minutes. You can also add a tablespoon of water if the skillet gets too dry.
  • You can also add some feta cheese or cream cheese if you want some creaminess, or some fresh parsley or lemon zest for some extra freshness.
  • Serve or store. Enjoy your Keto Mediterranean Cauliflower Broccoli Rice as a side dish or a main course. You can also serve it with some chicken, fish, or tofu for some extra protein.
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Notes

  • Check below the recipe card for all alternatives, storage, and other frequently asked questions.
  • This recipe yields 4 servings as a side dish. You can also enjoy it as a main dish, but then it will only serve 2 hungry people.

Nutrition

Serving: 1servingCalories: 74.4kcalCarbohydrates: 8.9gNet Carbs: 5.8gProtein: 3.1gFat: 3.9gSaturated Fat: 0.6gSodium: 37mgPotassium: 401.9mgFiber: 3.1gSugar: 2.9gVitamin A: 422.5IUVitamin C: 94.1mgCalcium: 46mgIron: 0.8mg
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One Comment

  1. Rally Rus

    5 stars

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