Keto Friendly

Cauliflower Rice: The Keto-friendly Carb-alternative

One of the key principles of the Keto diet is eating foods with low carbohydrate. Keto-friendly low-carb foods include non-starchy vegetables, such as cauliflower. Our cauliflower rice has 89% lower carbs than regular rice, making it a perfect addition to a meal whether you’re on the Keto, Paleo or any other low-carb diet.


Five Reasons to LOVE Cauliflower Rice

  • 1. Low carbs

    89% lower in carbs than rice

  • 2. Diet-friendly

    Supports a Diabetic diet

  • 3. Quick prep

    Ready in just 1 minute

  • 4. Easy veg

    An easy way to add veg to meals

  • 5. Save calories

    Save 225 calories per serving*

    *compared to 7.05 oz of white rice

Healthy Benefits Image
Keto Meal Plan

Five Great-tasting Keto Recipes

Here are some of our favorite low-carb Keto meals to help you stay healthy and happy.


Easy Grain-Free, Paleo Riced Cauliflower Tabbouleh

  • Dairy-Free
  • Gluten-Free
  • Keto
  • Lower Carb / Diabetic-friendly
  • Paleo
  • Vegan
  • Vegetarian
Prep Time: 5
Cook Time: 0
Serves 4
Per serving: 29 Kcals
5g Carbs

This recipe is a healthy, grain-free version of the Middle Eastern classic. We swap out bulgur wheat and cous cous for Riced Cauliflower, making it naturally gluten-free and lower-carb. Serve it as a refreshing Summer salad on its own or alongside grilled meat / fish or take it to work for lunch.

Super Simple Summer Salad In Minutes

This quick and easy salad recipe is light and refreshing incorporating Fullgreen’s Riced Cauliflower – Just tip out the contents of a pouch, add freshly chopped tomatoes, herbs, onion and a zesty lemon and olive oil dressing – It’s as simple as that. Perfect for making in advance in bulk for healthy meal-prep, ideal for lunch boxes, as a side or the main event.


  • 1 x 7.5 oz Pouch, Riced Cauliflower
  • 3.5 oz Chopped Cucumber
  • 3.5 oz Chopped Cherry Tomatoes
  • 2.4 oz Diced Red Onion
  • About 4 Sprigs Fresh Mint – Roughly Chopped
  • Squeeze of 1/2 Lemon
  • Olive Oil
  • Salt & Pepper To Season


  1. Pour the contents of the Cauli Rice into a large mixing bowl.
  2. Chop up the cucumber, tomatoes, red onion & mint and add to the bowl.
  3. Drizzle over some olive oil, squeeze the juice of half a lemon then season with salt & pepper.
  4. Mix together and serve.

Here’s An Idea

If you’re making a batch in advance keep refrigerated for no more than 3 days.

Dairy Free, Grain Free Coconut Cauli Oats

Dairy Free, Grain Free Coconut Cauli Oats

  • Dairy-Free
  • Gluten-Free
  • Keto
  • Lower Carb / Diabetic-friendly
  • Paleo
  • Vegan
Prep Time: 3-4
Cook Time: 5
Serves 2
Per serving: 75 Kcals
6g Carbs

Introducing our low-carb, dairy-free and grain-free alternative to oats: ‘Cauli Oats’! Now, we know what you’re thinking, (really… we do) but you won’t understand how good it is unless you try it! This delicious no-rice keto start to the day will satisfy you without any lingering guilt. It’s ideal as a healthy low-carb breakfast option or for those desert cravings.

A Fresh Take On Cauli Oats

This one-step sugar-free pudding is really versatile so it can be topped with anything you fancy. No need to wait for ages either so you can enjoy a comforting but healthy treat in no time at all. It’s the no-rice ‘rice’ pudding you must try!


  • 1 x 7.05 oz Pouch of Cauli Rice, 100% Cauliflower
  • 200ml Coconut Milk
  • A Handful of Fresh (or frozen) berries
  • Coconut shavings
  • 1-2tsp Agave Nectar (Optional)
  • Zest from 1 large Lemon


  1. Place the Riced Cauliflower and coconut milk into a non-stick saucepan and mix together.
  2. Add lemon zest and sweetener of choice and allow the mixture to thicken (approx 5 minutes).


1. Serve warm or allow the pudding to cool and garnish with fresh berries and coconut shavings.

Cauliflower Pizza Base

Tried And Tested, Low Carb, Gluten-Free Cauliflower Pizza Base

  • Gluten-Free
  • Lower Carb / Diabetic-friendly
  • Keto
  • Vegetarian
Prep Time: 10-15
Cook Time: 20-25
Serves 2
Per serving: 16.6 Kcals
323g Carbs

Our guilty pleasure is pizza. We love it! But we’d love it even more if it was healthier. Unfortunately, we tried every low-carb, gluten-free recipe we could find and none was quite right. So we set about creating our own. Here it is: the ultimate, cauliflower pizza base using Cauli Rice, of course.

The Low-Carb, Cauli-Crust You’ve Been Looking For

We tried dozens of online recipes for cauliflower pizza bases but few lived up to our high expectations. Some were too crumbly, some too much effort, and most were simply ‘not pizza’.

This recipe learns from the best and makes them even better. It needs very few ingredients, is quick and easy to prepare and best of all, it feels like you’re cheating!


Pizza Base

  • 2 x 7.05 oz Pouches of Cauli Rice, 100% Cauliflower
  • 1.7 oz Ground Almonds
  • 0.7 oz Parmesan Cheese
  • 1 Large Egg
  • Pinch of Salt

Marinara Sauce

  • 5.3 oz Tinned, Chopped Tomatoes
  • 1 tbsp Tomato Puree
  • Fresh Basil Leaves
  • 1-2 Cloves of Garlic
  • Oregano
  • Salt and Pepper to taste


You’ll need toppings for your pizza. We suggest you use a reduced-fat cheese and roasted veggies but this is your pizza and your choice – so add whatever you like!


Making The Pizza Base

  1. Preheat your oven to 190°C
  2. In a frying pan, gently sauté Cauli Rice for 2-3 minutes, then allow to cool
  3. In a bowl, mix the Cauli Rice with Ground Almonds, Egg, Parmesan Cheese, Oregano and a pinch of Salt
  4. Line a baking tray with greaseproof paper
  5. Shape the Cauliflower mixture into a round Pizza Base, approximately 20cm across and 1cm deep. Press it together, firmly
  6. Bake in the oven for 10-15 minutes or until golden (not completely cooked)

Making The Marinara Sauce

  1. Add a little Oil to a frying pan over a medium heat and brown the chopped Garlic
  2. Drain the juice from the Tinned, Chopped Tomatoes and cook for 10 minutes
  3. Transfer the cooked Tomatoes to a blender – with Tomato Puree, Basil, Salt and Pepper
  4. Pulse ingredients until smooth and, hey presto, Marinara Sauce!

Building Your Perfect Pizza

  1. Take the part-baked Pizza Base out of the oven
  2. Add the Marinara Sauce and toppings of your choice
  3. Bake for a further 5-10 minutes and serve immediately

Spanish Cauliflower Rice

  • Keto/Paleo Diet Friendly
  • Dairy-Free
  • Vegan
  • Lower Carb / Diabetic-friendly
  • Vegetarian
Prep Time: 10 mins
Cook Time: 1
Serves 1 (or 2 as a side)
Per serving: 221 Kcals
25.9g Carbs

A healthy grain-free take on a spanish classic. This refreshing but filling Keto-riffic summer salad is a great use of our Tomato and Herb Cauliflower rice seasoned with a variety of veg, packing it full of flavour.


1 x Tomato and Herb Cauliflower Rice

1 handful cherry tomatoes

1/2 yellow or orange pepper

1.7 oz sun-dried tomatoes, drained

1.4 oz olives (pitted)

1 tbsp capers

2 handfuls rocket

6 sprigs fresh coriander

4 sprigs fresh basil

1 tbsp olive oil

1 tbsp lemon juice

Salt and black pepper


  1. Chop the cherry tomatoes into quarters, dice the pepper, slice the sun-dried tomatoes into pieces, slice the olives thinly and finely chop the capers. Add the vegetables to a mixing bowl with the Tomato and Herb Cauliflower Rice and stir.
  2. Add in the chopped fresh herbs, rocket, olive oil, lemon juice and season with salt and black pepper. Toss well and serve.
Mango Avocado sushi

Mango Avocado Sushi

  • Keto
  • Vegan
  • Paleo
  • Vegetarian
  • Dairy-Free
  • Gluten-Free
Prep Time: 15
Cook Time: None
Serves Makes 2 sushi rolls
Per serving: 132 Kcals
14.4g Carbs

When your really pushing to see how far our Riced Cauliflower products can go look no further than this Mango Avocado Sushi role.  An old take on a traditional method, this recipe sees Rice replaced with Cauliflower and a wholesale change in nutritionals.


1 tbsp tamari soy sauce

1 tbsp ground flaxseed

1/2 avocado, sliced

1/3 mango, sliced

1/2 red pepper, sliced

4 sprigs fresh coriander


Extras: pickled ginger, wasabi, black pepper, chilli flakes, siracha mayonnaise


  1. Mix the tamari soy sauce, flaxseed and cauliflower rice together.
  2. Lay a nori sheet flat on a sushi mat or other pliable mat and cover with half of the cauliflower rice mixture, leaving an inch at the top. In the centre, lay the toppings in a thin strip adding any extras you like and then roll the bottom of the nori sheet over the filling and press down firmly. Continue to roll and press until you’ve reached the edge of the sheet and press down.
  3. Repeat with the second nori sheet and fillings.
  4. Slice the sushi rolls in half or into smaller pieces and enjoy with extra pickled ginger, wasabi and tamari soy sauce.

What People Are Saying


The Best You Can Buy

Fullgreen Riced Cauliflower

  • 89% fewer carbs than white rice

  • Single ingredient (100% Cauliflower)

  • No additives or preservatives

  • Long-life without refrigeration

  • Ready in 1 minute

Cauli Rice
Our Products

Fullgreen Riced Vegetables

The only long life riced vegetables you can buy with no need to chill – and NO preservatives

Riced Cauli

Riced Cauliflower

Our original Riced Cauliflower is a convenient, low-carb alternative to rice. Simply steamed, non-GMO cauliflower.

Riced Veg

Riced Broccoli with Cauliflower

This ready-to-eat rice-alternative boasts two low-carb Superfoods: non-GMO broccoli and cauliflower!

Riced Cauli

Riced Cauliflower with Tomatoes, Garlic & Herbs

Our convenient, low-carb alternative to Spanish Rice. 100% Non-GMO with natural flavorings.

Works With Your Diet Plan

Whether you're trying to lose weight, control food allergies or even Type 2 Diabetes, adding more vegetables to your diet is a good idea. Our easy-to-use rice alternatives work with Keto, Paleo, Whole 30, Slimming World - and most low-carb weight loss programs. And they’re Vegan too!

  • Low Carb/Low GI
  • Keto
  • Vegan
  • Diabetic-friendly
  • Paleo
  • Grain free
  • Whole 30
  • Gluten Free
  • Slimming World

In The Rice Aisle

Our ready-to-eat cauliflower rice and riced vegetables are available in major US grocery stores.

Store Locator

How come Fullgreen Products last so long? Do they contain preservatives?

All Fullgreen’s low-carb products are preservative-free. The airtight packaging of Cauli Rice and Vegi Rice allows us to seal in the freshness of each product for up to 18 months without the need for refrigeration.

Which diets do Cauli Rice and Vegi Rice work with?

All Fullgreen’s products are low calorie, low carb & vegetable-based, making them compatible with most low carb diets, including: Slimming World, Weight Watchers (WW), Paleo, Primal and Atkins diets. Whichever diet you choose, we recommend a balanced approach to eating with plenty of vegetables.

Does Cauli Rice smell bad?

Regular cauliflowers can have a distinct smell when cooked and approximately 25% of the population are more sensitive to this than others. These people will distinguish a peppery, sulfurous smell.

Fullgreen’s Cauli Rice gives off less of these sulfurous notes than raw riced cauliflower and we don’t think it smells bad at all!

How long does Cauli Rice last?

Unlike homemade or ‘fresh’ store-bought cauliflower rice, Fullgreen’s Cauli Rice doesn’t go bad after just a few days. Even though Cauli Rice contains no additives or preservatives, it will last up to 18 months, without refrigeration – providing its airtight pouch remains unopened.

How can I make Cauliflower Rice at home?

Riced cauliflower is easy to make though the process can be time consuming and it also requires a bit of cleaning-up. Simply chop a head of raw cauliflower into chunks and pulse it in a food processor. Alternatively, you can shred the cauliflower into rice by hand.

The downside of making cauli rice at home is that the grain-size tends to be uneven and the process can be messy (you’ll probably find bits of cauliflower in every corner of your kitchen for weeks after making it).

So, if you haven’t the time, or inclination to make cauliflower rice from scratch, we recommend you buy Fullgreen’s Cauli Rice. It has the same benefits as homemade cauliflower rice – without the mess or fuss.

Inspiring Healthy Eating

For daily inspiration and recipes follow @Fullgreen.Official on Instagram.