10-Min Garlic Asiago Cauliflower Rice Recipe - Low Carb Side Dish! (2024)

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Katerina

5 from 7 votes

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This Garlic Asiago Cauliflower Rice with mushrooms is the creamy filling side dish you need to spice up your dinner routine. It’s low-carb, Keto approved and it’s done in 10 minutes!

10-Min Garlic Asiago Cauliflower Rice Recipe - Low Carb Side Dish! (2)

    An Easy Flavor-Packed Cauliflower Rice Recipe

    Do you ever get sick of plain rice? YES! Me too! I mean, it’s so easy to make and goes with just about anything, so I end up making it A LOT.

    But this alternative side dish has become quite the show stopper over here lately. The hubby loves all the flavor, the kids love that it’s cheesy, and I love that it’s a lighter option.

    If you’ve ever felt the same way and you’re ready for a more flavorful, more exciting, substitute for plain rice – you need this recipe in your life!

    What is Cauliflower Rice?

    Cauliflower rice is simply cauliflower that has been finely chopped to the size of rice. You may also see it referred to as “riced cauliflower”. You can either purchase cauliflower rice fresh or frozen, or you can purchase a whole head of cauliflower and rice it yourself on a box grater. To do it yourself, follow my recipe for How To Make Cauliflower Rice.

    With the trend in low carb foods, it has quickly become a super popular alternative to white or brown rice in a similar way to how mashed cauliflower subs for mashed potatoes, and cauliflower crust is used for pizza.

    Is Cauliflower Rice Healthy?

    For sure! Cauliflower rice is a healthy and low carb alternative to any rice or grain. Additionally, cauliflower is high in fiber and vitamin B. It’s even said to enhance digestion and weight loss. 👌

    10-Min Garlic Asiago Cauliflower Rice Recipe - Low Carb Side Dish! (3)

    Recipe Ingredients

    This cheesy, veggie packed side dish is simple to make and uses simple ingredients.

    Here’s what you’ll need:

    • butter
    • olive oil
    • Italian Seasoning
    • yellow onion
    • sliced mushrooms
    • salt and fresh ground pepper
    • garlic
    • vegetable broth (you can also use chicken broth)
    • cauliflower rice
    • grated Asiago cheese
    • fresh parsley

    What Kinds of Mushrooms to Use

    For this recipe, you really want to choose firm mushrooms. No one is going to be happy eating mushy mushrooms in their cheesy cauliflower rice. My favorite mushroom to use in this recipe is cremini. You could also go with portobellos or baby bellas.

    When selecting mushrooms, make sure they are fresh by giving them a little squeeze. You don’t want to purchase mushrooms with soft spots. Also make sure they don’t smell fishy or feel slimy.

    10-Min Garlic Asiago Cauliflower Rice Recipe - Low Carb Side Dish! (4)

    How to Make Cauliflower Mushroom Rice

    1. Saute: Heat the olive oil and melt the butter in a large skillet set over medium-high heat.
      Stir in Italian Seasoning and cook for 10 seconds.
      Add the onions and mushrooms. Season with salt and pepper and cook for 5 minutes, stirring frequently.
      Stir in the garlic and cook for 20 seconds.
    2. Add: Stir in the broth.
      Add the cauliflower rice. Mix and stir until everything is incorporated and continue to cook, uncovered, for 5 minutes, or until the cauliflower rice is tender. Stir frequently.
    3. Melt: Stir in the Asiago cheese until melted.
    4. Serve: Remove from heat.
      Garnish with parsley and serve.

    Variation Ideas

    This dish is so yummy as-is, but you can also make super simple variations for a completely different flavor profile or to suit your taste.

    Try out these simple variations:

    • If you don’t have or can’t find asiago cheese, you can swap it for parmigiana or pecorino-romano for a similar flavor. You could even use cheddar, swiss, or goat cheese for a completely different taste.
    • Instead of using Italian seasoning, you could use Mexican, Cajun, or Indian spices.
    • You could ditch the cheese all together along with the Italian seasoning and instead add a dash of soy sauce for an Asian take.
    • Try this Garlic Butter Cauliflower Rice.
    • You can pack in even more veggies if you’d like! I love to add chopped fresh spinach, carrots, and corn to mine. Broccoli and leeks go really well, too!

    10-Min Garlic Asiago Cauliflower Rice Recipe - Low Carb Side Dish! (5)

    Is this Recipe Low Carb and Keto?

    It sure is! If you follow the keto diet, you know that carbs can be the enemy to those that want to lose weight, and you’re always on the lookout for low carb foods. I’m betting you already know that cauliflower rice is low carb.

    If you ask me, cauliflower rice is the best and most healthy rice or grain substitute! Since it’s a cruciferous veggie, not a grain, an entire cup of cauliflower only contains 5 carbs. And 3 of those carbs are fiber. You can’t beat that!

    How to Store and Reheat Leftovers

    • You can store your cauliflower rice in an airtight container in your fridge for about 3-5 days. Make sure it cools completely before transferring it to the container.
    • When you are ready to reheat and enjoy your leftovers, simply warm it over medium-low heat until it reaches the desired temperature. You may want to add a splash of broth to loosen it up.

    More Cauliflower Recipes

    • Coconut Lime Cauliflower Rice
    • Low Carb Cauliflower Crust Breakfast Quiche
    • Shrimp Fried Cauliflower Rice

    ENJOY!

    Garlic Asiago Cauliflower Rice with Mushrooms

    Katerina | Diethood

    This Garlic Asiago Cauliflower Rice with mushrooms is the creamy filling side dish you need to spice up your dinner routine. It’s low-carb, Keto approved and it’s done in 10 minutes!

    5 from 7 votes

    Rate this Recipe!

    Servings : 4

    Print Recipe Pin Recipe Save

    Prep Time 5 minutes mins

    Cook Time 10 minutes mins

    Total Time 15 minutes mins

    Ingredients

    • 1 tablespoon butter
    • 1 tablespoon olive oil
    • teaspoon Italian seasoning
    • 1 small yellow onion, finely diced
    • 8 ounces sliced mushrooms
    • salt and fresh ground pepper, to taste
    • 4 cloves garlic, minced
    • ¼ cup vegetable broth, you can also use chicken broth
    • 4 cups cauliflower rice
    • ½ cup finely grated Asiago cheese
    • chopped fresh parsley, for garnish

    Instructions

    • Heat olive oil and melt butter in a large skillet set over medium-high heat.

    • Stir in Italian Seasoning and cook for 10 seconds.

    • Add onions and mushrooms; season with salt and pepper and cook for 5 minutes, stirring frequently.

    • Stir in the garlic and cook for 20 seconds.

    • Stir in broth.

    • Add cauliflower rice; mix and stir until incorporated and continue to cook, uncovered, for 5 minutes, or until tender. Stir frequently.

    • Stir in the Asiago cheese until melted.

    • Remove from heat.

    • Garnish with parsley and serve.

    Notes

    NET CARBS: 10 g

    Nutrition

    Calories: 173 kcal | Carbohydrates: 14 g | Protein: 10 g | Fat: 10 g | Saturated Fat: 5 g | Cholesterol: 16 mg | Sodium: 282 mg | Potassium: 730 mg | Fiber: 4 g | Sugar: 5 g | Vitamin A: 198 IU | Vitamin C: 81 mg | Calcium: 205 mg | Iron: 1 mg

    Nutritional info is an estimate and provided as courtesy. Values may vary according to the ingredients and tools used. Please use your preferred nutritional calculator for more detailed info.

    Course: Side Dish

    Cuisine: American

    Keyword: cauliflower rice, keto side dishes, low carb sides, mushroom rice

    Did you make this recipe?Leave a Rating!

    Categories:

    • Lunch
    • Recipes
    • Side Dishes
    10-Min Garlic Asiago Cauliflower Rice Recipe - Low Carb Side Dish! (2024)

    FAQs

    Is riced cauliflower low in carbs? ›

    Calorie and carb content

    Both of these factors may reduce your calorie intake ( 4 ). In addition, cauliflower rice is low in carbs. It provides only 3 grams of net carbs per cup (107 grams) — 18 times fewer carbs than the same quantity of rice ( 1 , 2 , 3 ).

    Why is cauliflower rice soggy? ›

    Sautéing for too long. Riced cauliflower can benefit from a quick sauté, but be mindful of the clock. Leave riced cauliflower on the heat too long and it will become soft and soggy.

    Why replace rice with cauliflower rice? ›

    However, rice can be high in calories and carbohydrates, meaning it will fill you up without providing you with many additional nutrients. Substituting cauliflower rice for white rice is a great way to get more antioxidants while reducing calories and carbohydrates in order to save room for other nutrient dense foods.

    Is it OK to eat riced cauliflower everyday? ›

    The fact that it's a vegetable makes cauliflower automatically good for you. Additionally, cauliflower is packed with nutrients that give it unique benefits, such as fiber, vitamin C, vitamin K and choline. These properties give you a good reason to eat it frequently or even daily.

    Are there any negatives to eating cauliflower? ›

    Cauliflower and other cruciferous veggies contain a complex sugar called raffinose. It is hard to break down and is instead fermented by the bacteria in the large intestine. As a result, you may experience bloating and flatulence among other gastric issues.

    What happens if you eat too much cauliflower rice? ›

    While everyone's tolerance is different, too much cauliflower can create G.I. distress, like excess gas and bloating. “Make sure to drink enough water to move it through your system,” suggests Lincoln. Cooking it can also dial back digestion woes.

    Why does cauliflower rice hurt my stomach? ›

    Cauliflower provides essential vitamins, minerals and nutrients, but it can also cause stomachaches or abdominal cramps. The culprit behind the stomachaches is cauliflower's fiber content, which becomes most troublesome when you increase your fiber intake too rapidly without giving your body time to adjust.

    Why does cauliflower rice make me bloated? ›

    The reason for this is that cauliflower, as well as other cruciferous veggies, such as kale and broccoli, contains raffinose and other oligosaccharides. These are specific types of sugars that remain undigested until bacteria in the gut ferment them, producing gas, and, in turn, causing bloating and gas.

    What is a good low carb alternative to rice? ›

    6 Keto-Friendly and Low Carb Rice Substitutes
    • Cauliflower Rice. 0.9 grams net carbs and 0.9 grams protein per 50 grams cooked serving. ...
    • Shirataki Rice. 0.6 grams net carbs and 0 grams protein per 50 grams cooked serving. ...
    • Mushroom Rice. ...
    • Lentils. ...
    • Wild Rice. ...
    • Quinoa.

    Is cauliflower rice good for weight loss? ›

    Cauliflower has several properties that may help with weight loss. First, it is low in calories with only 27 calories per cup (107 g), so you can eat a lot of it without significantly increasing your calorie intake ( 1 ). It can also serve as a low calorie substitute for high calorie foods, such as rice and flour.

    Is it cheaper to make cauliflower rice or buy it? ›

    Cheaper: Making riced cauliflower from scratch will save you money in the grocery store. A head of cauliflower is cheaper than buying fresh or frozen riced cauliflower. Tastes Great: Because it's made fresh, it also tastes better. You can use it in any recipe that calls for rice.

    What is the difference between cauliflower rice and riced cauliflower? ›

    As far as we can tell, it's the same thing, just a different name. The term “cauliflower rice” didn't become an internet sensation until around 2012. But ever since then, this nutrient-rich rice substitute has been booming in popularity!

    Which is better broccoli or cauliflower rice? ›

    While they are both very nutritious vegetables, broccoli has a higher vitamin content, specifically in vitamin K and C, than cauliflower and is specifically known to be great for eye health. Broccoli florets also provide more minerals and fiber as well as contains vitamin A that isn't in cauliflower.

    Is cauliflower rice good for diabetics? ›

    Carb-rich foods, especially ones made of simple carbs, tend to be high on the glycemic index (GI) scale. This means they may cause your blood sugar to rise faster than foods that have lower GIs. While white rice has a relatively high GI, cauliflower has a very low GI, making the swap a diabetes-friendly one.

    Is riced cauliflower good for weight loss? ›

    If you are a big fan of rice bowls, swap the rice base with healthy cauliflower rice. Using cauliflower rice, which is rich in fibre, will benefit weight loss. Moreover, the cauliflower will give you additional nutrients, making your meal healthier without sacrificing the flavour and taste.

    Can I eat cauliflower rice everyday on keto? ›

    With only 5 grams of carbs (3 grams net carbs) per cup, yes: Cauliflower rice is keto. Normal portions of cauliflower rice are unlikely to kick you out of ketosis, especially if you consume them with plenty of healthy fat. Don't be shy with the olive oil.

    How many carbs are in frozen riced cauliflower? ›

    Nutrition Facts
    Amount Per ServingAs Packaged
    Total Carbohydrate 4g2%
    Dietary Fiber 2g9%
    Sugars 2g
    Protein 2g
    12 more rows

    What is the lowest carb vegetable? ›

    List of the best low carb vegetables
    • Iceberg lettuce. Perhaps one of the most popular — though least nutritious — vegetables, iceberg lettuce has only 2.97 g of carbohydrate per 100 g. ...
    • White mushrooms. Mushrooms contain only 3.26 g of carbs per 100 g. ...
    • Spinach. ...
    • Broccoli. ...
    • Zucchini. ...
    • Cauliflower. ...
    • Asparagus. ...
    • Radishes.

    References

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