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Low Carb Cauliflower Rice & Sauteed Prawns

Looking for a delicious low carb recipe that is high in dietary fibre but also low carb? Then this is the whole food recipe you'll definitely want to save. It uses finely chopped cauliflower as a substitute for white rice, and provides a hearty serving of nutrients with far less carbs than regular rice.

Low Carb Chicken & Capsicum Skewers Recipe | Eat Nourish Glow
Low Carb Cauliflower Rice & Sauteed Prawns Recipe | Eat Nourish Glow

Looks mouthwatering, doesn't it? Made with densely nutritious cauliflower and paired with spicy freshly sauteed prawns, this recipe is a definite winner. And, I promise you will not notice the rice swap at all!

Cauliflower provides a very similar texture and subtle flavour to jasmine, basmati or long grain white rice. Like regular rice, the cauliflower version takes on whatever flavours it is paired with, or adds relief in flavourful dishes. It provides a healthy swap for those on a low carb diet, diabetics with Type II, or those watching their insulin.

Unlike regular rice, the cauliflower rice contains is more nutritious, and has a high amount of dietary fiber. This is important for your digestive health and may reduce your risk of chronic diseases like bowel or colon cancers. Being low in calories but high in fiber and water, cauliflower is an excellent whole food ingredient that may assist in weight loss.


🍽 Key Ingredients Used

Making Low Carb, Keto-Friendly Rice From Nutritiously Dense Cauliflower | Eat Nourish Glow
Making Low Carb, Keto-Friendly Rice From Nutritiously Dense Cauliflower | Eat Nourish Glow

Cauliflower rice contains 5 grams of carbs, whereas a cup of white rice contains 45 grams of carbohydrates. It takes less than 10 minutes to make, and has so many uses that it has become an absolute staple in my low carb kitchen. Similar to regular rice, the cauliflower version has little taste which makes it ideal as a side to curries, stir fry and any other recipe where you serve a side of rice. Alternatively, you can easily flavour it with Asian or other spiced blends stir fried rice dishes.

Here are some delicious ways to use and swap cauliflower for rice in recipes:

  1. Gluten-free stuffing: use in stuffing recipes instead of flour; it is celiac-friendly.

  2. Low carb risotto: swap for rice in risotto for a lower calorie and carb version.

  3. Side dish: wherever you use rice as a side dish, substitute cauliflower rice.

  4. Smoothies: substitute for a low carb, low calorie thickener instead of bananas.

  5. Sushi: swap sushi rice (which is high GI) for cauliflower in the same portions.

  6. Vegan mince: flavour with spices and use a vegan mince in tacos, Bolognese etc.

There are no rules to making cauliflower rice, so you can swap cauliflower in any recipe that calls for rice and create your own low carb recipes. The experimentation is half the fun!


Low Carb Cauliflower Rice & Sauteed Prawns

Low Carb Cauliflower Rice & Sauteed Prawns Recipe | Eat Nourish Glow
Low Carb Cauliflower Rice & Sauteed Prawns Recipe | Eat Nourish Glow

Delicious and low carb, my cauliflower rice recipe is so easy to make and will become a fast favourite in no time. Its fantastic paired with other seafood, chicken or turkey, or enjoyed as a main as you would use other rice dishes.


  • 1/2 kilo fresh, raw prawns, cleaned

  • 1 head cauliflower, finely chopped

  • 1-2 cups water, filtered

  • 1/2 yellow onion, finely roughly

  • 1-2 sprigs basil, fresh

  • 3-4 button mushrooms, finely chopped

  • 1 tsp lime juice, freshly squeezed

  • 2 tsp Cajun or chili spice

  • 1 tsp garlic salt (or powder)

  • 2 tbsp olive or coconut oil, organic

  • salt and pepper to season

Chop the cauliflower very finely and add to a microwaveable bowl. Add enough water to just cover the cauliflower, and then, microwave for 2-3 minutes or until tender. Strain the cooked cauliflower rice, keeping a 1/4 cup of the liquid, and set aside.

In a hot skillet, add the chopped onion, mushrooms, and half the garlic salt. Sauté until the onions begin to turn translucent; then add the cauliflower and sauté for 5-8 minutes. If the mixture dries out a little, dribble in some of the rice liquid to keep moist.

In another pan, add the oil, Cajun or chili spice, and the garlic salt. Warm the spices in the pan, then add the prawns. Toss to coat in the spices, then drizzle in a little of the remaining rice liquid. Sauté until prawns change colour to indicate they are cooked. To serve, add 1/2 cup of the cauliflower rice and a handful of prawns to a bowl. Tear the basil leaves and sprinkle over the top.


🍽 Batch Cook & Meal Prep

Yes, you can batch cook this recipe. When cauliflower is on sale, I like to grab a few heads and batch cook this recipe. It freezes super well and can be flavoured in a number of ways much as you would with regular white rice.

Cauliflower rice makes a nutrient-rich addition to any sauce such as for spaghetti Bolognese, classic curries, or casseroles. You can also use it lightly steamed and cooled, then added in smoothies for a low carb substitute for high GI banana. And for my favourite, cauliflower rice is simply fabulous mixed into a Buddha bowl or tossed in summer salads. Best of all, you can enjoy cauliflower both served raw or cooked, hot or cold.

Other Recipes You'll Absolutely Love...

You'll find more tasty low carb recipes like this inside my That Whole Food, Low Carb Life program and the companion cook book. Or you can browse my Pinterest boards for high protein and lower carb recipes.

Healthy + happiness,

Emma Lisa xx


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Sep 25, 2022

Love prawns. Bookmarked this one for this week. Thanks, Char xx