“Cauliflower “”Rice”” Pilaf” | Kevin Wagonfoot
I’ll be honest—when I first started keto, cauliflower rice felt like a consolation prize. But after making this pilaf about a hundred times, I’ve realized it’s not a substitute for anything. It’s just plain good, and way easier than I thought it’d be in the slow cooker.
The beauty of this one is that it actually tastes like something. You’re not choking down rabbit food here; you’re making a real side dish that happens to fit perfectly into your keto routine.
Why This Works for Keto
Here’s what makes this work for keto: cauliflower rice is naturally low-carb and packed with fiber, so it fills you up without the blood sugar spike you’d get from regular rice. The slow cooker does something magical here too—it lets all those flavors get cozy together without you having to babysit a hot pan. I toss in butter, broth, and whatever vegetables I’ve got around, and four hours later I’ve got a side dish that actually keeps me satisfied.
From the cookbook
Keto Slow Cooker Cookbook for Beginners
This recipe is one of dozens of simple, real-food recipes inside. Get the full cookbook on Amazon.
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”Cauliflower ””Rice”” Pilaf”
This Cauliflower ”Rice” Pilaf is a flavorful and low-carb alternative to traditional rice dishes, perfect for a keto diet. Cooked slowly to blend the rich flavors of garlic, herbs, and veg
Ingredients
- 1 medium head of cauliflower, grated into rice-like pieces
- 1 cup diced onion
- 2 cloves garlic, minced
- 1 cup diced bell peppers (red or yellow)
- 1 cup peas (fresh or frozen)
- 2 tablespoons olive oil
- 1 teaspoon dried thyme
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 1/4 cup vegetable broth
Instructions
- In a slow cooker, combine the grated cauliflower, diced onion, garlic, bell peppers, and peas.
- Drizzle the olive oil over the mixture and sprinkle with thyme, salt, and black pepper.
- Pour the vegetable broth into the slow cooker and stir to combine all ingredients well.
- Cover the slow cooker and cook on low for about 3 hours until the vegetables are tender.
- Once cooked, stir the pilaf again and adjust seasoning if necessary.
- Serve warm as a delightful side or base for your favorite protein.
Nutrition per serving
All recipes serve 2. All nutritional info is per serving.
Tips & Variations
- Don't skip the drying step on your cauliflower rice—squeeze it in a clean towel or paper towels first, or it'll turn into mush.
- Add your aromatics (onion, garlic) early in the cooking time so they get tender and actually flavor the whole thing.
- Stir in fresh herbs or a squeeze of lemon right at the end; it wakes everything up and makes it taste homemade instead of, well, like cooked cauliflower.
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