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Home » Recipes » Cauliflower

Broccoli Cauliflower "Rice"

By Kim Hardesty

A nice change to to plain cauliflower rice, broccoli cauliflower rice has won me over with its great color and flavor.

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Broccoli Cauliflower "Rice" is an easy 2 net carb side that goes with almost everything. | low carb, gluten-free, dairy-free, Paleo, Keto | lowcarbmaven.com

Happy Wednesday. The weekend is almost here and my parents will be here next week! Eeek! Can you believe that June is almost over??? Crazy!

Last week, I confessed a deep dark secret. It's a secret so terrible, I asked that the information not be passed on to my mom. Is this sounding familiar? No? Okay, here goes... I don't enjoy making sides to accompany my main meals. I know. I know.

  • As a mom, it's my job to ensure that my kids are exposed to a variety of healthy foods, including vegetables.
  • It is my job as a mom to sneak vegetables into food or even disguise it as a treat (zucchini bread comes to mind) if need be, to make certain that my kids get the recommended daily intake (RDI) of vitamins, minerals, and fiber in their diet.
  • It is also my job as a mom to be permissive enough to allow the use of ketchup, dip, cheese or any other sauce on those vegetables (within reason), with the intention to make said vegetables more palatable to the kiddos.

I used to make more vegetable side dishes before we eliminated dairy from my daughter's diet. Since we have reintroduced it, I hope to be re-inspired and see a bigger variety at table in the evening.

Broccoli Cauliflower "Rice" is an easy 2 net carb side that goes with almost everything. | low carb, gluten-free, dairy-free, Paleo, Keto | lowcarbmaven.com

This recipe is actually a cheat I used to get my daughter and husband to eat more veggies. I'd cook rice, chop up some broccoli and mix the two together. It tastes almost as good with cauliflower rice.  But we all know that cauliflower is not rice, so I add a few more ingredients to this all veggie version. Feel free to add to or leave out what you want to make it your own.

Broccoli Cauliflower "Rice" is an easy side. While it's made fairly quickly, it does require that the cauliflower be grated (either by hand or in a food processor) to get that fine rice texture. BUT, it can be chopped on a cutting board and be a made chunky, too. It will taste the same, just look less like rice.

I steam the broccoli cauliflower "rice" in the microwave to cook it quickly, drain, then add my flavor enhancers. Do you want to know a great thing about this side dish? Not only is it easy to double, but my dad likes it. too!

Here's to Broccoli Cauliflower "Rice" and eating more veggie carbs!

Each Serving of Broccoli Cauliflower Rice is 2 net carbs.

Broccoli Cauliflower "Rice" is an easy 2 net carb side that goes with almost everything. | low carb, gluten-free, dairy-free, Paleo, Keto | lowcarbmaven.com

Broccoli Cauliflower "Rice"

Broccoli Cauliflower "Rice" is an easy all veggie side that even my Dad likes. It cooks and is ready in a flash for those times you need a side in a hurry!
5 from 7 votes
Print Pin Rate
Course: Side Dish
Cuisine: Vegetarian
Prep Time: 7 minutes minutes
Cook Time: 2 minutes minutes
Total Time: 9 minutes minutes
Servings: 4
Calories: 91kcal
Author: lowcarbmaven.com

Ingredients

  • ½ pound cauliflower grated
  • 4 ounces broccoli chopped
  • 2-3 tablespoons water
  • ¼ teaspoon garlic salt or regular salt
  • 2 tablespoons butter or ghee or olive oil
  • 2 tablespoons Parmesan cheese optional
  • 1-2 teaspoons lemon zest (you can use 2 t. - 1 T. lemon juice instead but the broccoli in any leftover broccoli cauliflower "rice"will turn brown)
  • pepper to taste
  • 1 clove garlic minced
  • 3 ounces onion minced, ¼ cup

Instructions

  • Cut the core out of the cauliflower and either chop it into small pieces or grate it. I use a food processor to grate mine but it can be done by hand, too.
  • Put the cauliflower in a medium microwavable bowl.
  • Wash and chop the broccoli fairly small. Add this to the cauliflower in the bowl and mix thoroughly. Add 2-3 tablespoons of water and cover the bowl tightly with plastic wrap and microwave for two minutes on high. Your microwave may be higher or lower in power than mine, so you may need to adjust the time.
  • CAREFULLY peel back a corner of the plastic wrap, enough so that the water can be poured out, but your vegetables wont go tumbling into the sink, and let the water drain out. I use an oven mitt to help hold the bowl so I don't burn myself.
  • Once drained, remove the plastic wrap and stir the broccoli cauliflower "rice". Add the butter (ghee or oil) and other ingredients, giving it a good stir and tasting for seasoning.
  • Alternate Method: Saute the garlic and onion in the butter until translucent. Add the broccoli cauliflower rice and stir to combine. Finish with the lemon zest, Parmesan cheese and salt and pepper to taste.

Notes

This recipe easily doubles.
Nutrition Facts
Broccoli Cauliflower "Rice"
Amount Per Serving
Calories 91 Calories from Fat 72
% Daily Value*
Fat 8g12%
Saturated Fat 5g31%
Monounsaturated Fat 2g
Cholesterol 19mg6%
Sodium 327mg14%
Potassium 233mg7%
Carbohydrates 4g1%
Fiber 2g8%
Protein 3g6%
Vitamin A 800IU16%
Vitamin C 59.4mg72%
Calcium 60mg6%
Iron 0.5mg3%
* Percent Daily Values are based on a 2000 calorie diet.

Nutrition

Calories: 91kcal | Carbohydrates: 4g | Protein: 3g | Fat: 8g | Saturated Fat: 5g | Monounsaturated Fat: 2g | Cholesterol: 19mg | Sodium: 327mg | Potassium: 233mg | Fiber: 2g | Vitamin A: 800IU | Vitamin C: 59.4mg | Calcium: 60mg | Iron: 0.5mg

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About Kim Hardesty

Kim is a self taught cook with over 30 years experience in the kitchen. She develops and tests low carb and keto recipes in her California home. She began her low carb journey in 2009 and at the urging of friends, started blogging in 2014. Kim shares delicious low carb and keto recipes no one would believe are sugar-free. Her recipes are featured in newsstand publications and on sites all over the internet.

View all posts by Kim Hardesty | Website | Facebook | Instagram | Pinterest

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  1. Olga

    May 02, 2021 at 3:46 am

    Love your recepies thank you

    Reply
  2. Debbie Adams

    August 19, 2018 at 12:06 pm

    I am new to "ricing" Cauliflower. I do not have a large food processor, but I do have a hand held ricer. Will that work for this recipe or would I be better off making small batches in my small food processor? Great recipe!
    Debbie

    Reply
    • Kim

      August 20, 2018 at 8:42 am

      Hi Debbie. For years I used a box grater to make cauliflower rice. You can also just chop it, but it's much messier. Don't use the ricer or your cauliflower will be mush. Let me know if you have any more questions. -Kim

      Reply
  3. Chrissy

    August 18, 2018 at 9:47 am

    I know that you serve this as a side... but
    What would you serve with it as a meal?
    Many thanks

    Reply
    • Kim

      August 18, 2018 at 11:39 am

      Hi Chrissy, great question. I serve this with steak, pork chops, grilled or baked chicken and salmon. -Kim

      Reply
  4. Jessica

    May 15, 2018 at 4:46 pm

    Just made this for dinner. Had fresh veggies I needed to use and this hit the spot with some salmon, Even my 3 yr old loved it and wanted more. Thanks for the recipe

    Reply
    • Kim

      May 15, 2018 at 6:24 pm

      I'm so glad, Jessica. It's hard to get the littles to eat everything we do and so great when they do. Have a wonderful week. -Kim

      Reply
  5. Amy

    December 21, 2017 at 10:30 am

    I had the broccoli and cauliflower all ready, just needed some help with how to cook it. This is so easy, and delicious! Cooked it with a lil garlic and butter, and served in place of white rice with a keto friendly cuban piccadillo. I was lucky to have gotten any...my non keto nephew and veggie hating hubby ate almost all of it! Lol.
    Thank you so much for all of your recipes! :)

    Reply
    • Kim

      December 21, 2017 at 10:32 am

      Yay! Amy, I’m glad you found the recipe easy and that your husband and nephew liked it! Score! Have a great day! -Kim

      Reply
  6. Renee

    December 09, 2017 at 1:34 am

    This was delicious. I found it after I had already steamed broccoli and cauli to serve with meatballs. I knew I had to add some flavour. So I mashed lightly with a fork and added the rest of the ingredients. The husband and fussy kids ate it and had seconds. Thanks

    Reply
    • Kim

      December 09, 2017 at 6:44 am

      Great, Renee! I love how you just pulled this out at the last minute and that your family liked it. Thanks for taking the time to leave a comment. Have a great weekend. -Kim

      Reply
  7. Pipi

    October 22, 2017 at 6:49 pm

    Going to try this tomorrow Heaven sent for us diabetics. Love all the veggies, also going to add chicken pieces (Will cook them first). Also will make it with shrimp.
    Thanks so much.

    Reply
    • Kim

      October 22, 2017 at 7:43 pm

      Great ideas! I hope you like it. Enjoy your evening, Pipi. -Kim

      Reply
      • Pat Murlas

        February 22, 2018 at 5:48 pm

        So I am recently diagnosed with Type 2 Diabetes and looking for veggie alternatives to higher carb starches. This is a great one and I love the idea of adding cooked chicken pieces. Cant wait to try it!!

        Reply
  8. Joanne B

    October 03, 2017 at 9:29 pm

    Loved the broccoli cauliflower rice dish! It was a new thing for me to do without actual rice. But I didn’t miss it and really loved the flavour of butter, Parmesan, garlic and lemon zest with the veggies. I served this with a middle eastern pressure cooked lamb shank dish and it was loved by all but my veggie hating son.

    Reply
    • Kim

      October 04, 2017 at 9:31 am

      Joanne, your dinner sounds fabulous! I'm so glad that everyone (except the veggie hating son- lol!) loved the side. Thanks for taking to come back to the site and comment. Have a wonderful day. -Kim

      Reply
  9. Susan

    August 28, 2017 at 4:38 pm

    Thanks. Love it. Atkinsable

    Reply
  10. Matt

    June 11, 2017 at 8:34 pm

    What a great idea, love this.

    Reply
    • Kim

      June 11, 2017 at 8:36 pm

      Thanks, Matt. -Kim

      Reply
  11. Katie Crenshaw

    June 08, 2017 at 6:06 am

    The flavor combinations in this looks delicious. This will be perfect for my husband's meal prep. I am saving this recipe to make!! Your food is always an inspiration. xoxo

    Reply
    • Kim

      June 08, 2017 at 7:20 am

      How nice, Katie! Thank you. Enjoy the rest of your week. -Kim

      Reply

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