Decadent Diabetic Presents: “Riced” Cauliflower!

One of the first things I missed after being diagnosed with Diabetes was rice, too many carbohydrates for MY budget. Then I found the answer.

Will the wonders of what you can do with cauliflower never end?
This very simple preparation takes the place of rice on your plate for amazingly few carbohydrates for a very large serving. It has a similar texture to rice but a different flavor that substitutes perfectly!

You can do this with a box grater but it works best and most quickly with a food processor.

I like to add a tsp. of one herb (tarragon, basil, dill, thyme, etc.) to the butter to give the “rice” a light flavor.

Decadent Diabetic Presents: “Riced” Cauliflower!

Serves 2
Prep time 10 minutes
Cook time 8 minutes
Total time 18 minutes


  • 3 cups cauliflower florets (about 1-2" each)
  • 2 tablespoons butter
  • 1 shallot minced (OR 2 scallions minced)
  • 2 clove of garlic (grated or minced very fine)
  • 1/2 cup low sodium chicken broth


  • 1 teaspoon herb of your choice
  • 2 tablespoons white wine


Step 1. Pulse the cauliflower in a food processor until it resembles kernels of rice (this can also be done on the large side of a box grater (Add 6 minutes to prep time if using box grater).
Step 2. Melt butter in a large (12”) frying pan.
Step 3. Add the shallot or scallions and cook until just wilted.
Step 4. Add the garlic and stir to combine.
Step 5. Add the cauliflower, salt, pepper, and herb of choice.
Step 6. Continue to cook over medium high heat for 3- 4 minutes.
Step 7. Add the chicken broth and wine.
Step 8. Cook at medium heat until all the liquid is absorbed into the cauliflower.