This Cauliflower Rice Biryani has all the lavish flavors and textures you'd find in a classic vegetable biryani, but it's made with cauliflower rice instead of basmati rice. Tofu adds in lots of protein and veggies like green bell peppers and zucchini keep the recipe keto-friendly. There are just seven net carbs and 124 calories in each satisfying serving.
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Cauliflower rice biryani that's absolutely wow!
Common protein sources in Indian food, like rice, wheat, lentils, millets and beans, are supremely healthy but they are also loaded with carbs. But Indian food is my comfort food and not something I can imagine living without. So as I lower my carb intake, I've been experimenting with my favorite dishes with the goal of cutting the carbs and keeping the flavor intact.
Today, I have for you a low-carb version of a food I adore and could eat everyday: a biryani. More specifically, a cauliflower rice biryani.
If you've been following my low-carb recipes, you may have noticed a theme: I try, as much as possible, to keep a recipe authentic while making some thoughtful tweaks here and there to reduce net carbs. My low-carb Coconut Dal, for instance, is made with real lentils, and there really are black-eyed peas in my Cauliflower and Black-Eyed Peas Curry. This way, I can be sure I am not leaving out the healthy vegan foods I love while staying within my goals.
If you're keeping your net carb intake between a reasonable 50 and 100 grams a day, you can eat any of my low-carb recipes safely without sabotaging your weight goals. Many of these dishes, like my vegan Butter Chicken and this creamy Cauliflower Risotto, are even suitable for keto dieters, who restrict net carbs to between 25 and 50 grams a day.
My cauliflower rice biryani is a true biryani but is way healthier, with just 7 grams of net carbs in each serving. It is packed with veggies: there's the cauliflower, of course, and there are tomatoes and onions and zucchini and bell peppers. Tying all of these amazing ingredients together are your typical biryani spices and herbs, which give all the flavor and authenticity the recipe needs. I flavor the cauliflower rice so it tastes just like white rice would, and there's no deprivation for your tastebuds.
I hope you will try this recipe and if you do, be sure to let me know. You don't have to be eating low-carb to enjoy it: you just have to be eating tasty. 😉
Recipe card
Cauliflower Rice Biryani (Keto + Vegan)
Ingredients
- 1 tablespoon avocado oil or any neutral oil
- 2 medium tomatoes
- 1 medium onion
- 1 recipe air fryer tofu
- ¼ cup raw cashews
- ¼ cup fried onions
- A generous pinch saffron
- ¼ cup almond milk
For the marinated veggies
- 2 medium zucchini
- 2 medium green bell peppers
- 1 tablespoon biryani masala
- 1 tablespoon garam masala
- 1 teaspoon shahi jeera (black cumin or caraway seeds. Cumin seeds are a good replacement)
- ½ to 1 teaspoon cayenne (use more or less depending on how spicy your biryani masala and garam masala are)
- 1 teaspoon dry mint
- 1 teaspoon dry dill
- 2 tablespoon cilantro (chopped)
- ½ cup vegan yogurt (I used cashew. Use a nut-free, unsweetened yogurt if nut-free)
- 1 heaping tbsp ginger garlic paste
- ¼ cup fried onions
- Salt to taste
For the cauliflower rice
- 4 cups (2 pounds) cauliflower rice (Use fresh cauliflower or buy frozen cauliflower rice. If using a cauliflower, trim and separate it into florets. Process the cauliflower in a food processor until it breaks down into rice-size bits. Don't turn it into a mush-- use the "pulse" function on your processor in short bursts of five seconds each time until the deed is done)
- 1 tablespoon biryani masala
- 1 teaspoon dry mint
- 1 teaspoon dry dill
- ¼ cup fried onions
- Salt to taste
Instructions
Marinate the vegetables:Â
- Place the chopped veggies in a bowl. Add all of the marinade ingredients, including biryani masala, garam masala, black cumin/caraway (or regular cumin), cayenne, mint, dill, vegan yogurt, ginger garlic paste and salt to taste. Mix well and set aside.
Prep the cauliflower rice:
- Â Mix the cauliflower rice ingredients in a microwave-safe bowl: the rice, biryani masala, mint, dill, fried onions, and salt to taste. Add two tablespoons of water to the bowl and microwave the cauliflower rice for five minutes, then set aside.
Make the biryani:
- Blend the tomato and onions into a smooth paste.
- In a large pot heat the vegetable oil. Add the tomato onion paste and fry about five minutes or until it darkens a bit.
- Add the marinated veggies to the pot and mix well. Add ½ cup water.
- Cover and let the veggies cook about 5-7 minutes or until they are still firm but tender and the sauce has darkened and it shimmers. Stir a couple of times while cooking to ensure nothing sticks to the bottom of the pot.
- Add the air fried tofu and cashews, if using, to the pot and mix.
- Layer the cauliflower rice over the veggie masala. Layer on the fried onions and saffron soaked in milk, if using.
- Cover with a tight lid and cook the biryani for five minutes over medium-high heat. Then lower heat to the lowest setting and continue cooking for another 15 minutes.
- Let the biryani stand 10 more minutes, without peeking, before you serve. To serve, use a ladle to dig all the way to the bottom so you get some rice and some gravy with each serving.
Notes
- If you don't have an air-fryer, bake the marinated tofu for 30 to 40 minutes in a 400 degree oven, flipping over the cubes halfway through. You can also just use the tofu in this recipe without air frying it first, but if you do that don't marinate it--just use the tofu as is.
- To increase fat in this recipe, double the vegetable oil to 2 tablespoons or more.
- You can sub the zucchini and bell peppers for other keto-friendly veggies like green beans, asparagus and mushrooms.
- This biryani needs just a simple raita, like this vegan cucumber raita, to make a wholesome, amazing meal.
- You can also serve this with a Mirch ka Salan, a spicy curry biryani is often served with in India, and which would work very well for a low-carb diet.
- You can refrigerate the biryani for up to three days. It tastes even better the next day.
- For longer storage freeze in an airtight, freezer-safe container. Thaw and reheat before eating.
Nutrition Information
To print recipe card without images, uncheck "instruction images" after clicking the "print recipe" button.
How to make cauliflower biryani
- Marinate the vegetables: Place the chopped veggies in a bowl. Add all of the marinade ingredients, including biryani masala, garam masala, black cumin/caraway (or regular cumin), cayenne, mint, dill, vegan yogurt, ginger garlic paste and salt to taste. Mix well and set aside.
- Prep the cauliflower rice: Mix the cauliflower rice ingredients in a microwave-safe bowl: the rice, biryani masala, mint, dill, fried onions, and salt to taste. Add two tablespoons of water to the bowl and microwave the cauliflower rice for five minutes, then set aside.
- Make the biryani: Blend the tomato and onions into a smooth paste.
- In a large pot heat the vegetable oil over medium heat. Add the tomato onion paste and fry about five minutes or until it darkens a bit.
- Add the marinated veggies to the pot and mix well. Add ½ cup water.
- Cover and let the veggies cook about 5-7 minutes or until they are still firm but tender and the sauce has darkened and it shimmers. Stir a couple of times while cooking to ensure nothing sticks to the bottom of the pot.
- Add the air fried tofu and cashews, if using, to the pot and mix.
- Layer the cauliflower rice over the veggie masala. Layer on the fried onions and saffron soaked in milk, if using.
- Cover with a tight lid and cook the biryani for five minutes over medium-high heat. Then lower heat to the lowest setting and continue cooking for another 15 minutes.
- Let the biryani stand 10 more minutes, without peeking, before you serve. To serve, use a ladle to dig all the way to the bottom so you get some rice and some gravy with each serving. Spritz on some lemon juice or lime juice.
How to serve cauliflower biryani
- This biryani needs just a simple raita, like this vegan cucumber raita, to make a wholesome, amazing meal.
- You can also serve this with a Mirch ka Salan, a spicy curry biryani is often served with in India, and which would work very well for a low-carb diet.
Storage and freezing
- You can store the cauliflower biryani in the fridge for up to three days. It tastes even better the next day.
- For longer storage freeze in an airtight, freezer-safe container. Thaw and reheat before eating.
Dido says
Vaishali: For prepping the cauliflower rice, what would be the stove-top version, since I keep away from the microwave? Thanks, Dido.
Vaishali says
Hi Dido, place the cauliflower rice and other ingredients in a saucepan and place over low heat. Stir frequently until warmed through.
Vaishali says
Hi Suba, no need for water-- the cauliflower will express enough to cook.
Julie says
I make cauliflower rice a lot and look forward to adding this new flavor profile to my arsenal. I simply process the cauliflower-ettes through the grating dish of my food processor, rather than pulse it with the chopping blade. Results in perfect sized pieces every time with no concern of over processing.
I'm not vegan but am dairy free, so your site has been wonderful in my goal to cook more Indian food. I was having trouble finding dairy free recipes!
naninnz says
Made this last night and loved it! The balance of the flavours is perfect and its a keeper. My carnivorous girlfriend thought it would make a nice side dish for her - which is as far as she goes so thats okay. I loved it and will do many more of your recipes (this was the first) - I was especially grateful that the instructions were easy to follow and the measures meaningful. Not all bloggers get it so right. Thank you, thank you, thank you.
Vaishali says
So glad you tried it! 🙂 Thanks for your kind words, and for letting me know.
Hannah says
This looks gorgeous as always! I rarely eat cauliflower anymore because I'm the only person in our home that likes it. Whenever I have chances to cook for myself I always try to remember to incorporate some cauli. Adding this to my ever growing list of cauliflower recipes to try 🙂
Vaishali says
Hi Hannah, your family won't even know it's cauliflower, if you don't tell. 🙂
Anonymous says
This looks so delish I can not wait to try it!
Vaishali says
Hope you do! 🙂