Looking for a keto-friendly couscous alternative that’s gluten-free, low-carb, and full of flavor? This Cauliflower Couscous is a vibrant plant-based dish that substitutes traditional grain couscous with riced cauliflower, offering a lighter yet equally satisfying experience. Infused with Mediterranean-inspired ingredients like olives, sun-dried tomatoes, and oregano, it's perfect as a side or light main course.
This dish combines nutrient-rich kale and healthy fats from olive oil and olives, plus a protein boost from tofu. With only 8g of net carbs per serving, it’s ideal for anyone following a keto or low-carb lifestyle. The bold flavors and quick prep time make it a go-to for busy weeknights or weekend meal prep.
Ingredients
- ½ head cauliflower, pulsed in a food processor into rice-sized pieces
- ¾ cup kale leaves, de-stemmed and chopped
- 1 oz. sun-dried tomatoes, drained and chopped
- ¼ cup olives, sliced (black or green)
- 1 garlic clove, crushed
- 3 tbsp. olive oil
- 1 tbsp. lemon juice (freshly squeezed)
- ½ tsp ground cumin
- 1 tsp dried oregano
- Salt and pepper to taste
- Tofu, crumbled (1 tbsp per serving, optional topping)
- Fresh basil, chopped (1 tbsp per serving)
Prep Time
- Preparation Time: 10 minutes
- Cooking Time: 10 minutes
- Servings: 3
Instructions
- Pulse cauliflower florets in a food processor until the texture resembles couscous. Avoid over-blending.
- Heat olive oil in a skillet over medium heat. Add crushed garlic and kale. Sauté for about 2 minutes until kale softens slightly.
- Add the riced cauliflower and season with salt and pepper.
- Stir in the sun-dried tomatoes, olives, lemon juice, cumin, and oregano. Cook for 2–3 more minutes, stirring to blend the flavors evenly.
- Remove from heat and divide into plates.
- Top each plate with a tablespoon of crumbled tofu and chopped basil. Serve warm or at room temperature.
Nutritional Information (Per Serving)
- Calories: 145 kcal
- Fat: 11 g (68%)
- Protein: 4 g (11%)
- Net Carbohydrates: 8 g (21%)
Why This Dish Works on Keto
Cauliflower is one of the most keto-friendly vegetables available, offering only 2–3g of net carbs per cup. It also provides vitamin C and fiber, which support immunity and digestion. Kale is rich in antioxidants like quercetin and kaempferol, which are linked to reduced inflammation and heart health.
Sun-dried tomatoes offer concentrated flavor without overwhelming your carb count when used in moderation. Tofu contributes plant-based protein and isoflavones, which may support hormonal balance and muscle health on a vegan keto diet.
Serving Ideas
- Pair with grilled eggplant or zucchini for a Mediterranean keto platter.
- Serve cold as a refreshing summer salad.
- Add avocado slices on top for extra healthy fats.