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Quick Keto Cauliflower Rice in the Instant Pot

Trying keto, Whole30, or Paleo for the first time? Ditching grains isn’t easy because something like rice is always a quick side dish to add to the meal. I mean, what do you put under shredded BBQ chicken (my Instant Pot keto recipe here!) or pulled beef barbecue or curry chicken?

Cauli rice is simple to make but expensive to buy frozen at Trader Joe’s, PLUS — the more you get into your Instant Pot, the more you’ll find that unfortunately, there are a lot of junky recipes out there!

This includes the instructions that come with your Instant Pot by the way. #facepalm A new reader just emailed thanking me for our Instant Pot Guidebook, which we give away for free, because she was so frustrated with the IP instruction book.

2 bowls of Instant Pot Keto Cauli-Rice each with different seasonings.

I intended to be able to link to other bloggers’ recipes in at least two different posts for the series (“Instant Pot Recipes Even a Man Can Make” and “10 Basic Techniques for your Instant Pot“) but I am increasingly finding that I wouldn’t want to send people to some of these recipes in good conscience.

You’re Just *7 Days* Away From Easier Meals with Your Instant Pot

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This “cauli rice” thing, for example: making fake-out rice with a cauliflower is a big keto thing, and anyone who has eaten a grain-free elimination diet meal plan has probably run across recipes for it. Cauliflower rice typically begins with a food processor and is made in a skillet with some easy chicken stock and spices.

I was super pumped to hear that the recipe works in the Instant Pot with only one appliance to dirty, and I assumed it would also be quicker.

You know. “Instant” Pot?


The only recipe for cauli rice in the Instant Pot on the first couple pages of a Swagbucks search was one that called for steaming the cauliflower for 8 minutes. That may not seem like a long time until you realize how a pressure cooker works:

  1. All the food goes in.
  2. The lid gets locked.
  3. It is brought up to pressure by boiling water inside – and it takes 10-20 minutes to happen, depending on how full your cooker is.
  4. Then the timing starts.
  5. Then you have to release the pressure before you can open the lid, and the food certainly continues cooking inside while you’re doing it. Even a “quick release” takes 2-5 minutes.

Therefore, for that cauliflower, it’s probably cooking for a minimum of 15 minutes with the 8-minute cook time. And how long would I steam cauliflower on the stovetop without any pressure to speed it up?

Uh. About 10-15 minutes. Tops.

So that recipe – which I tried – was pretty much cauli-mush. It tasted fine, but to call it cauli-rice was a biiiiiiig stretch. Ironically it’s no longer even online, for good reason I’d say!!

I’m starting to think that most Instant Pot recipes for dishes other than meat probably instruct you to cook things too long (like 20 minutes for oatmeal instead of 3!).

But if you only steam the cauliflower ONE minute, use a potato masher, and skip the chicken broth since it was wasted (more or less) anyway – ta da! Basic keto cauli-rice in the Instant Pot:

Making Keto Cauli Rice in an Instant Pot (Pressure Cooker)

I love how easy this is, and so versatile too! And of course…no washing the food processor. Smile

Step 1: Grab a medium to large-sized cauliflower and wash it.

Cauliflower for the Instant Pot for cauli rice

Step 2: Cut the leaves off. Big chunks are fine.

cauliflower in large chunks on a cutting board

Step 3: Arrange cauliflower in the steamer insert of your Instant Pot (or any pressure cooker).

large chunks of cauliflower on steamer insert in Instant Pot

Step 4: Pour one cup water under the cauliflower and steamer basket.

One cup water for cauli rice in the Instant Pot

Step 5: Lock the lid in place with the valve closed.

Instant Pot valve closed

Step 6: Set on Manual to one minute.

Instant Pot set to high pressure for 1 minute for cauliflower rice

This will take about 10 minutes to get up to pressure; less than many recipes because there’s so little liquid.

Step 7: After the minute cook-time, open the valve and let the steam quick release.

steam releasing from Instant Pot valve

This takes about two minutes before you can open the lid. Do NOT let the cauliflower sit there for extra minutes because it will continue to cook…to mush.

Step 8: Lift the cauliflower out – right on the steamer insert if you can.

Instant Pot steaming tray lifting cauliflower out of stainless steel insert.

Step 9: Set the cooked cauliflower aside and pour out the water from the Instant Pot.

cooked cauliflower on an Instant Pot steaming insert lowered onto a dinner plate

Use hot mitts to pick up the pot!

Step 10: Push the cancel button, and then turn to “Saute.” Pour in a tablespoon or two of oil.

Oil from an amber colored bottle being drizzled into an Instant Pot

Step 11: Add the cauliflower back in and break up with a potato masher tool.

A potato masher breaking up cooked cauliflower in an Instant Pot

Step 12: Add desired spices and stir around in the hot oil.

You can just eat it after a minute or two (to give the spices time to meld into the food) or stir for a few more minutes to try to crisp up the cauliflower pellets a bit better.

Bowl of Cilantro Lime Cauli Rice made in the Instant Pot

See? Easy peasy. One pot. Choose all sorts of spices to fit what you’re serving with the cauli rice.

Recipe: Choose Your Own Flavor – Instant Pot Cauli-Rice

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2 bowls of cauliflower rice, each with different seasonings, in front of an Instant Pot

Cauli-Rice in the Instant Pot: Basic or Cilantro Lime Flavors

5 Stars 4 Stars 3 Stars 2 Stars 1 Star 5 from 1 review
  • Author: Katie Kimball
  • Prep Time: 5 mins
  • Cook Time: 15 mins
  • Total Time: 20 mins
  • Yield: 4 servings 1x
  • Category: side dish



ship kroger


  1. Wash cauliflower and trim off the leaves. Usually this means you’ll chop it into a few large pieces.
  2. Put all the pieces into the steamer insert in an Instant Pot (or other pressure cooker).
  3. Pour one cup water under the cauliflower and steamer basket.
  4. Close and lock the lid. Make sure the valve is closed.
  5. Set on manual for one minute. (It will take about 10 minutes to get up to pressure.)
  6. After the cook timer beeps, open the valve to quick-release the pressure. (This takes about 2 minutes.)
  7. Remove the cauliflower to a plate.
  8. Pour out the water in the pot.
  9. Return the pot to the cooker and press cancel, then the saute button.
  10. Add the oil to the pot, then the cooked cauliflower.
  11. Break up with a potato masher.
  12. Add desired spices while stirring and heating. Salt (Use the code kitchenstewardship for 15% off of your first purchase) and parsley makes a pretty basic cauli rice ready for any saucy dish on top.
  13. Use the optional spices and serve with fresh cilantro and a squeeze of lime juice for a delicious “cilantro lime” version, or try your own! You can shake a few seasonings in, taste it, and keep trying things.
  14. Serve warm with any main dish. (Be sure to turn the saute function off once the seasonings are mixed through and you’ve toasted the cauli rice a bit. You don’t want it to burn and there’s no “low” on an Instant Pot!)


Caulirice Nutrition Info


  • Serving Size: 1/4 head
  • Calories: 66
  • Sugar: .5g
  • Sodium: 155g
  • Fat: 7g
  • Saturated Fat: 1g
  • Carbohydrates: 1.3g
  • Fiber: .5g
  • Protein: .5g
  • Cholesterol: 0mg
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=Traditional Cooking School Instant Pot Sourdough Cornbread Pressure Cooker Recipe

My dear friend Wardee at Traditional Cooking School can do just about anything with her Instant Pot – cakes, bread, main dishes, veggies, even “stacking” multiple kinds of food at once!

She’s offering a free sourdough cornbread Instant Pot recipe!

This cornbread is delicious, nutritious, super easy to make, and it only needs 12 minutes of cook time.

The Big Question: Does it Taste Like Rice?

No, of course not.

Rice tastes like rice. This tastes like seasoned cauliflower.

BUT if you’re eating keto or Paleo or Whole30 (anything grain-free) and would like something to put a meat dish or a saucy sort of thing OVER, then it’s fun to have the option for cauli-rice. It fills a gap where a bread-based side dish would often be. And it’s pretty!

Bowl of cauliflower rice on a wicker table with a colorful placemat

It also might be a way to get kids to eat cauliflower if they’re a bit cauli-averse when presented with a big chunk on a plate. (Although roasted cauliflower or cauli mac and cheese, also a keto recipe actually has a better flavor for kids in my opinion).

I roasted cauliflower using these spices (less garlic for the kids) and it was really, really yummy.

Keto Cauli Rice in the Instant Pot…the Right Way

2 Flavors of Cauli Rice Pressure Cooker Style No food processor needed


Now the world has a proper recipe for cauli-rice in an Instant Pot.

If you don’t have an Instant Pot yet, I’m a big fan. Smile Check prices at Amazon for sure – they fluctuate and you can get a pretty good deal sometimes! Follow the Instant Pot series at KS as I post a whole bunch of recipes I hadn’t intended to post because they needed to be written better. And eventually I can get to the round-up posts I wanted to write in the first place!

And along the way, we hear things from the kids at our table like, “These Whole30 recipes are really tasting awesome, Mom,” and, “Who made this meal? Was it Daddy and the Instant Pot?” And our favorite: “Woo hoo, you won!” (You’ll hear more about that one in a later post…)

If you’ve got keto or grain-free friends – or folks trying to learn to use their Instant Pot – please pass on this post via Facebook or email to them!

Unless otherwise credited, photos are owned by the author or used with a license from Canva or Deposit Photos.

8 thoughts on “Quick Keto Cauliflower Rice in the Instant Pot”

  1. I really like your style, all the info on this page. I shut off the email request because I haven’t even checked this page out yet. Now I got to figure out where to find it LOL. Could really use a lot of suggestions to assist in my hypertension and weight loss control. Thank you for sharing.

    1. Carolyn @ Kitchen Stewardship

      Hi Kim! If you go to the homepage and click the button that says “Send Me ONE Healthy Change A Week!” you’ll be signed up for the free 10-week Monday missions email series and further emails in the future!

  2. Kathrese McKee

    This process worked perfectly. Thanks so much! I am trying to live a low-carb life in a high-carb world, and rice is one of my biggest temptations. Thanks again.

  3. Thank you SO much for this series on Instant Pot. I just bought one and like you, I have not had time to ‘figure it out’. I appreciate you leading the way!

    Please don’t take this next sentence as a criticism, just a suggestion….it would be nice if the pictures were not included in the print portion of the recipe (saving ink and paper). This particular recipe would have fit on one page without the picture.

    Thanks for ALL you do!

    1. Katie Kimball @ Kitchen Stewardship

      Thanks Kim, that’s awesome to hear – and huh…wouldn’t you know, this is the first time I’ve put a picture in a recipe quite like that? I’m glad you told me this because I wouldn’t have realized it at all, and I see that you can’t just delete it before printing. Lesson learned for me, thank you!! 🙂 Katie

      1. John J Danovich

        Consider using the Print Friendly browser tool to remove pictures before printing. I’ve used it for years. It allows you to eliminate extraneous text too. And create PDFs so you can save interesting articles or recipes to reference offline when you don’t have an internet connection.

        Gotta have cauliflower for brain health, ease inflammation, anti-cancer, bone-healthy nutrients, helps detox, and boosts your energy. I just picked up a head at Aldi today for $1.99. Now I have a new way to prepare it. Thanks for your articles.

        Note: I don’t have my own website but listed my church’s since I do the majority of the posting on it and coordinate the baking.

  4. Huh. Apparently I’ve been living under a rock for awhile because I’ve never heard of an Instant Pot until this past week, between friends telling me about it and the new KS series on it (I actually had a friend CALL me on the phone and say, “you need to get one of these!”). I look forward to following your series to learn more about it. I’m still on the fence that it will actually save me time/convenience in the kitchen. But your step-by-step photos were extremely helpful so I could figure out what these thingies actually looked like. I wouldn’t be opposed if you did an “instant pot photo tour for dummies” at some point – haha!

    1. Katie Kimball @ Kitchen Stewardship

      Oooo, maybe I should do a video! I love video (wink wink). 😉

      Actually, I think you would really like it. It’s so stinkin’ easy. 🙂 Katie

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