Cheesy Cauliflower Rice Recipe

Cheesy Cauliflower Rice Recipe

Looking for the perfect side to your steak? Or a bowl of keto comfort food on a cold, winter day? Then look no further than this cheesy, creamy, low carb cauliflower rice perfect for any occasion. In less than 15 minutes, you'll make keto-ers and non-keto-ers satisfied with each cheesy bite and you'll never miss rice again!
  • 1 Package of Keto and Co Dry Cauliflower Rice
  • 75 grams cheddar cheese chopped or shredded
  • 2 ounces cream cheese
  • 1/4 tsp garlic powder
  • 4 slices bacon cooked crisp and chopped
  • 1/4 tsp salt optional

Cooking Instructions:

  1. In a large sauce pan, add contents of packages, 2 tbsp of olive oil and 2 cups of water.
  2. Bring water to gentle boil then reduce to low heat
  3. Simmer uncovered until all water is absorbed (15-20 mins)
  4. Cook bacon is a separate pan to desired crispiness 
  5. Add all the contents once cauliflower rice is done
  6. Enjoy!
  • Keto and Co
Kristin Kirkpatrick from Today: I Tried the Ketogenic Diet for 30 Days. Here's What Happened

Kristin Kirkpatrick from Today: I Tried the Ketogenic Diet for 30 Days. Here's What Happened

Kristin Kirkpatrick, a dietitian always tries a diet before suggesting to her patients. As inquiries about a high fat, low carb diet became popular, she ditched the carbs and tried the keto diet for 30 days.

The ketogenic diet allows about 70 to 80 percent fat, about 5 percent carbohydrates, and moderate amounts of protein.

Her first week consisted of eggs, cheese, salads, avocados , tree nuts, green leafy vegetables and coconut chips for breakfast and snacks. And for dinner, wild salmon with broccoli, kale or spinach and skipped dessert all together.

Due to the drastic change in carbs, she experienced the "Keto Flu" which can cause symptoms like drowsiness, sugar cravings, dizziness. Just when her husband was begging her to eat a carb to tame her irritability, she finally came out of the first week on top! She was feeling great and fully in ketosis.

Before starting she feared that she wouldn't get the recommended amount of fat with taking in so many carbs. After her first few days she realized this fear was the easiest to manage.

Her Challenges:


  1. Keeping protein under control 
  2. Bowel issues while transitioning from a high carb diet to a low-carb one
  3. Traveling while staying keto


  1. Used coconut oil, egg yolks and bacon in most recipes
  2. Upped her leafy green intake
  3. Stuck to jerky and pecans in the airport



  • Refraining from Halloween candy and feeling empowered after saying "no"
  • Lack of hunger
  • Weight loss despite high calorie consumption

Kristin gives tips on how to start the keto diet. 

Read the full Article to Today here.

  • Keto and Co

Keto Sociological Research Plan and Methodology (2017)


The ketogenic (“keto”) diet is a diet consisting of very low carbohydrates, moderate protein, and high fat. It is designed to result in nutritional ketosis, a state in which the body is burning fat as is its primary source of energy instead of glucose. Recent years have seen the ketogenic diet increase rapidly in popularity, due in large part to its efficacy in supporting weight loss. However, we believe there remains a gap between current ketogenic diet permeation and potential adoption. As proponents of the health benefits of the diet and producers of ultra-low carbohydrate foods, we seek to better understand and address the current barriers to adoption and long-term diet adherence.



The purpose of this research is to gain a deep understanding of the ketogenic landscape in order to support five discrete objectives:

  1. Gather insight into the evolving composition of the ketogenic community, including overall number of people following the diet
  2. Understand barriers to awareness and adoption so that targeted education and information can be created and disseminated by a variety of players
  3. Generate a yardstick by which progress can be measured over time
  4. Identify where opportunities for new commercial solutions may exist so that a variety of players can solve them
  5. Foster collaboration among players in the market for the benefit of the broader community



Prior to conducting this research, a review of existing ketogenic community research and literature was performed. Where feasible, question syntax from earlier research was duplicated here so that changes in trends, attitudes, and adherence could be measured over time.

This research is to be be conducted as two independent surveys. The first survey (Ketogenic Prevalence) is to be performed utilizing general population sample to determine ketogenic diet awareness, propensity, and prevalence.

The second survey (Ketogenic Community) is to be performed utilizing convenience sample of those who indicate some degree of familiarity with the ketogenic diet in order to examine barriers to diet consideration, barriers to adoption, and barriers to long term adherence. Based on initial responses, respondents in this survey will be refined into four subpopulations: Currents, Washouts, Would Not Considers, and Would Considers.

  1. Currents are identified as individuals who currently adhere to a ketogenic diet. Among currents, we asked questions aimed at understanding who these individuals are (demographic, psychographic), why they follow the diet, how much weight they have lost, why they started vs. continue the diet, what has been challenging about the diet, what would make the diet easier to follow, and whether they plan to adhere to the diet long term.
  2. Washouts are identified as individuals who have followed a ketogenic diet in the past but no longer do so currently. Among washouts, we asked questions aimed at understanding for how long they followed the diet and why they discontinued it.
  3. Would Considers are identified as individuals who have never attempted a ketogenic diet but who would consider following the diet based on a short description.  We ask them questions about what their barriers to getting started are or might be.
  4. Would Not Considers are identified as individuals who have never attempted a ketogenic diet but who would not consider following the diet based on a short description.  We ask this group questions attempting to elicit their prejudices against consideration.



This research is to be conducted during the Summer of 2017.

Data for the Ketogenic Prevalence survey is to be gathered using purchased general population sample from Google surveys. Respondents are to be limited to US only, 18+ with n >= 200. 

Data for the Ketogenic Community survey is to be gathered using convenience sampling. Respondents are to be drawn from subreddits, Facebook affinity groups, participating company email lists, online forums, and influencer networks.  



Results will be released during the KetoCon conference, September 1 - 3, 2017, and made available at that time on the Keto and Co. website ( Anonymized raw data will be made publicly available.



Research will be conducted on an annual basis and longitudinal analysis will be included in future results.

  • Ted TIeken
Keto and Co Update #1

Keto and Co Update #1

First 20 Feedback Kits Go Out Friday

The first 20 of 50 preview feedback kits are going out this Friday April 8.  Recipients were randomly selected using the  So far 12 of the 20 have given us their mailing addresses.  If the other 8 don't get back to us, their kits will be up for grabs again in the next drawing.

Recipes Updates

After more than a year of work we've nailed the recipes for Brownies (190 calories per brownie, 2.4 grams net carbs, 1.3 grams net carbs/100 calories), Keto Hot Breakfast (290 calories per serving, 3.4 grams net carbs, 1.2 grams net carbs/100 calories), and the Vanilla, Chocolate, and Coffee flavored protein powder (110 calories, .5 grams net carbs, 0.45 grams net carbs per 100 calories). 
 In addition to getting great taste marks from our dozen or so testers, my non-Keto 10 year old has given a thumbs up to every single one of those (well, except the coffee flavored protein - that has received thumbs up from myself and fellow coffee addicts).  Our taste testers are honest.  My 10 year old is brutally honest.  If he likes the recipes, and even asks for seconds, I'm confident you will, too.  
The ice cream recipes are going OK.  Right now they've got too high of carb content (2.8 grams net carbs per 100 calories) and they freeze very solid.  Not things you look for in an ice cream.  I teared up when I tasted the ice cream and the brownies together (pictured above.) I didn't realize how much I missed ice cream in the year and a half i've been keto until I was crying in my kitchen.  They taste fantastic, but we can do better.  We're running more tests this week and are confident we can get the ice cream down to the 1.5 grams net carbs per 100 calories mark.   Stay tuned.

Preview for Customers of Keto Delivered

If you're a subscriber of the Keto Delivered subscription box, I can share a secret with you.  The April box is going to have a preview of one of our products.  I can't tell you which, but I can tell you that it is delicious.  If you're not already a subscriber of Keto Delivered, as of yesterday they inform me there are 46 boxes left before they sell out this month.  You can grab one while they last at

Thank you!

On a final note, I want to say thank you to everyone who has expressed enthusiasm and interest in Keto and Co.  We've been blown away by the enthusiasm and it makes the long days and nights we're putting in worth it.  We believe the world needs more high quality ultra low carb options, and we're gratified to see others enthusiastically agree.
The Team at 
Ted, Elyse, Erica, Matt
  • Ted TIeken