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.
Table of Contents
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.
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.
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:
- 1/2 medium cauliflower head or 8 ounces of ready-made cauliflower rice. This is the star of the show, the low-carb and keto-friendly substitute for rice that is also rich in vitamin C and fiber.
- 1/2 large broccoli head or 8 ounces of ready-made broccoli rice. This is the co-star, the green and crunchy addition that adds more nutrients and texture to the dish.
- 1/2 cup of chopped pepper. You can choose any color you like, from red to yellow to orange. The more colorful, the better. Peppers add some sweetness and crunch to the dish, as well as vitamin A and antioxidants.
- 1/4 cup of diced onion. This is the base of the dish, the aromatic and savory ingredient that enhances the flavor of the other ingredients. Onion also contains vitamin C and B6, as well as prebiotics that support your gut health.
- 2 cloves of garlic, minced. This is the secret weapon, the pungent and spicy ingredient that adds a kick to the dish. Garlic also has anti-inflammatory and antibacterial properties, as well as allicin, which may lower blood pressure and cholesterol.
- 1 tablespoon of olive oil. This is the liquid gold, the healthy and delicious fat that coats the dish and makes it moist and tender. Olive oil is a staple of the Mediterranean diet, and it contains monounsaturated fatty acids that are good for your heart and brain.
- 1 teaspoon of dried basil. This is the herb of choice, the fragrant and sweet ingredient that adds a touch of freshness and elegance to the dish. Basil also has anti-inflammatory and antioxidant properties, as well as manganese, which is important for bone health and metabolism.
- 1 teaspoon of dried thyme. This is the other herb of choice, the earthy and lemony ingredient that complements the basil and adds more depth and complexity to the dish. Thyme also has antibacterial and antifungal properties, as well as iron, which is essential for blood production and oxygen transport.
- 1/4 teaspoon of sea salt. This is the seasoning, the simple and essential ingredient that brings out the flavor of the other ingredients. Sea salt also contains trace minerals that are beneficial for your health, such as magnesium, potassium, and calcium.
- 1/8 teaspoon of black pepper. This is the finishing touch, the subtle and spicy ingredient that adds a bit of heat and contrast to the dish. Black pepper also contains piperine, which may enhance the absorption of other nutrients and compounds, such as curcumin.
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.
Instructions
Making this Keto Mediterranean Cauliflower Broccoli Rice is very easy and quick. You just need to follow these simple steps:
- 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.
- 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.
Keto Mediterranean Cauliflower Broccoli Rice (Vegan, Paleo)
Course: Dinner, SidesCuisine: Mediterranean, ketoDifficulty: Easy4
servings5
minutes15
minutes122
kcal8
grams20
minutesKeto 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. This 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 alternative to regular rice that is full of nutrients and flavor.
I love rice and dishes with rice. However, rice is not keto-friendly, so I found out that cauliflower and broccoli rice is a great substitute for it. That’s why I created this Keto Mediterranean Cauliflower Broccoli Rice recipe, which 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.
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Ingredients
8 oz 8 cauliflower (1/2 medium head of cauliflower)
8 oz 8 broccoli (1/2 large head of broccoli)
1/2 cup 1/2 chopped pepper
1/4 cup 1/4 diced onion
2 cloves 2 garlic, minced
1 tablespoon 1 olive oil
1 teaspoon 1 dried basil
1 teaspoons 1 dried thyme
1/4 teaspoon 1/4 sea salt
1/8 teaspoon 1/8 black pepper
Directions
- 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.
Recipe Video
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 Facts
- Serving: 4g
- Calories: 122kcal
- Carbohydrates: 14g
- Protein: 4.2g
- Fat: 3.8g
- Fiber: 6g
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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 are some other recipes that use cauliflower rice and broccoli rice?
A: There are many other recipes that use cauliflower rice and broccoli rice, as they are versatile and delicious ingredients that can be used in various dishes. Here are some examples of other recipes that use cauliflower rice and broccoli rice:
- Keto Broccoli Cauliflower Rice Casserole. This is a cheesy and comforting casserole that is made with cauliflower rice, broccoli rice, cheddar cheese, cream cheese, chicken broth, and spices. It is a perfect side dish or main dish for any keto meal and can be easily customized with your favorite kinds of cheese or meat.
- Cheesy Broccoli Cauliflower Rice. This is a simple and easy side dish that is made with cauliflower rice, broccoli rice, cheese sauce, and parmesan cheese. It is a great way to enjoy broccoli and cauliflower with a creamy and cheesy twist and can be paired with any main course or eaten on its own.
- Greek Cauliflower Rice. This is a fresh and flavorful side dish that is made with cauliflower rice, olive oil, lemon juice, garlic, oregano, parsley, and feta cheese. It is a great way to add some Mediterranean flavors to your keto diet and can be served with some chicken, fish, or salad for a complete and balanced meal.
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.
Some examples of food processors that are suitable for making cauliflower rice are:
Cuisinart DFP-14BCNY 14-Cup Food Processor. This food processor has a large capacity, a powerful motor, and a stainless steel blade that can chop and grate the cauliflower with ease.
Breville BFP660SIL Sous Chef 12 Cup Food Processor. This food processor has a medium capacity, a strong motor, and a stainless steel blade that can handle the cauliflower without any problems.
GE 12-Cup Food Processor. This food processor has a medium capacity, a decent motor, and a stainless steel blade that can process the cauliflower efficiently.
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.
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.
Q: Quinoa vs cauliflower rice: which is better?
Quinoa and cauliflower rice are both healthy and nutritious options that can be used as alternatives to regular rice. However, they have different nutritional profiles, tastes, and textures, and may suit different preferences and dietary needs. Here are some of the main differences between quinoa and cauliflower rice:
- Calories. Cauliflower rice is much lower in calories than quinoa, with only 27 calories per cup, compared to 222 calories per cup of quinoa. This makes cauliflower rice a great option for those who are trying to lose weight or reduce their calorie intake.
- Protein. Quinoa is a rich source of plant-based protein, with 8 grams of protein per cup, while cauliflower rice has only 2 grams of protein per cup. Quinoa is also a complete protein, meaning it contains all nine essential amino acids that the body needs. This makes quinoa a great option for those who are looking for more protein in their diet, especially vegetarians and vegans.
- Carbohydrates. Quinoa is higher in carbohydrates than cauliflower rice, with 39 grams of carbs per cup, while cauliflower rice has only 5 grams of carbs per cup. However, quinoa is also higher in fiber, with 5 grams of fiber per cup, while cauliflower rice has only 2 grams of fiber per cup. Fiber helps regulate digestion, promote satiety, and lower cholesterol levels. This makes quinoa a good option for those who are looking for more fiber in their diet, or who have diabetes or prediabetes, as it has a lower glycemic index than regular rice.
- Vitamins and minerals. Both quinoa and cauliflower rice are high in vitamins and minerals, but they have different strengths. Quinoa is higher in manganese, copper, phosphorus, iron, magnesium, and zinc, while cauliflower rice is higher in vitamin C and vitamin K. Both are good sources of folate, which is important for DNA synthesis and cell division. This makes both quinoa and cauliflower rice beneficial for overall health and well-being.
