Out of Orzo, one case
Low-carb orzo substitutes
6 options, ranked, with the exact amount
Use Cauliflower rice
Same amount as the orzo
The best low-carb orzo substitutes are cauliflower rice, shirataki rice, konjac rice, and zucchini noodles. These provide similar texture with minimal carbs for keto and low-carb diets.
- Verdict —
- You'll taste it
- Best for —
- grain bowls
One casethe full orzo card
Every option, one card
Ranked| # | Substitute | Instead of orzo | Verdict |
|---|---|---|---|
| 1 | Cauliflower ricegrain bowls | Same amountYou'll taste it | You'll taste it |
| 2 | Shirataki ricesoups | Same amountTweak it | Tweak it |
| 3 | Konjac ricesoups | Same amountTweak it | Tweak it |
| 4 | Zucchini noodles (zoodles)soups | Same amountYou'll taste it | You'll taste it |
| 5 | Spaghetti squashgrain bowls | Same amountTweak it | Tweak it |
| 6 | Broccoli ricegrain bowls | Same amountYou'll taste it | You'll taste it |
Cauliflower rice
different taste and texture
Finely chopped cauliflower with minimal carbs and similar rice-like texture
- Best for
- grain bowls, stuffed vegetables, soups, pilafs
Only 5g net carbs per cup, high in vitamin C.
Shirataki rice
neutral taste, similar texture
Konjac-based rice with almost no carbs or calories
- Best for
- soups, stir-fries, grain bowls, Asian dishes
Nearly zero carbs, made from konjac root.
Konjac rice
neutral taste, similar texture
Made from konjac root, provides fiber without carbs
- Best for
- soups, stir-fries, grain bowls, Asian dishes
Zero net carbs, high in fiber.
Zucchini noodles (zoodles)
different taste and texture
Spiralized zucchini with minimal carbs and high water content
- Best for
- soups, stir-fries, grain bowls, pasta salads
Only 4g net carbs per cup, high in water content.
Spaghetti squash
different taste, similar texture
Cooked and shredded squash with stringy, rice-like texture
- Best for
- grain bowls, stuffed vegetables, pilafs, casseroles
7g net carbs per cup, naturally sweet.
Broccoli rice
different taste and texture
Finely chopped broccoli with similar texture to cauliflower rice
- Best for
- grain bowls, stuffed vegetables, soups, pilafs
6g net carbs per cup, high in vitamin C and K.
How it behaves in this recipe
Low-carb orzo substitutes work because they provide similar texture and appearance while being compatible with low-carb, keto, and paleo diets. The key is choosing alternatives that are low in net carbs and can absorb flavors from broths and sauces without adding significant carbohydrates.
Tips for substituting orzo
8 tips- Cauliflower rice should be added at the end of cooking to maintain texture
- Shirataki rice needs to be rinsed and drained before cooking
- Konjac rice should be boiled for 2-3 minutes to remove any off-flavors
- Zucchini noodles cook quickly (2-3 minutes) to prevent mushiness
- Spaghetti squash should be roasted and then shredded with a fork
- Broccoli rice can be sautéed briefly to enhance flavor
- For soups, add low-carb alternatives near the end of cooking
- Store low-carb alternatives in the refrigerator for 3-5 days
Notes on orzo
- Use hearts of palm rice for a unique, low-carb alternative
- Try jicama rice for a crunchy, low-carb option
- Consider turnip rice for a slightly sweet, low-carb alternative
- Use radish rice for a peppery, low-carb option
Questions
6 questionsWhat is the best low-carb substitute for orzo?
Cauliflower rice is the best low-carb substitute for orzo. It has only 5g net carbs per cup, similar texture, and works well in most recipes. Shirataki rice is even lower in carbs but has a different texture.
Can I use shirataki rice instead of orzo?
Yes, shirataki rice is an excellent low-carb substitute for orzo. It has nearly zero carbs and calories, but it has a different texture and neutral taste. Rinse it well before cooking.
Is cauliflower rice keto-friendly?
Yes, cauliflower rice is very keto-friendly with only 5g net carbs per cup. It's also high in vitamin C and antioxidants, making it a nutritious choice for keto diets.
What about konjac rice for orzo substitution?
Konjac rice is good for ultra-low-carb diets with zero net carbs. It's made from konjac root and provides fiber without carbs. Boil it briefly before using to remove any off-flavors.
Can I use zucchini noodles as an orzo substitute?
Yes, zucchini noodles (zoodles) can work as an orzo substitute with only 4g net carbs per cup. They cook quickly and work well in soups and stir-fries, though they have a different texture.
What's the difference between shirataki and konjac rice?
Shirataki rice and konjac rice are essentially the same thing - both are made from konjac root. The terms are often used interchangeably, and both have nearly zero carbs and calories.