🌾 Grains & Starches

Keto Rice Substitute - Low - Carb Alternatives for Keto Diet

Find the best keto rice substitutes that are low-carb and keto-friendly. Discover cauliflower rice, konjac rice, and other low-carb alternatives for your keto diet.

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Quick Answer

The best keto rice substitutes are cauliflower rice, konjac rice, and broccoli rice. These low-carb alternatives provide similar texture and can be used in most rice-based dishes while staying within keto macros.

Best Substitutes

Cauliflower Rice

1:1

Riced cauliflower with similar texture to white rice, very low carb

Best for:

fried ricerice bowlsside dishesstir-fries

Most popular keto rice substitute, mild flavor, easy to make

Konjac Rice

1:1

Made from konjac root, virtually zero calories and carbs

Best for:

rice bowlsAsian disheswhen you want zero carbs

Shirataki rice, virtually zero carbs, slightly chewy texture

Broccoli Rice

1:1

Riced broccoli with more flavor than cauliflower rice

Best for:

rice bowlsside disheswhen you want more flavor

Similar to cauliflower rice but with more flavor

Cabbage Rice

1:1

Finely shredded cabbage that mimics rice texture

Best for:

fried ricestir-frieswhen you want crunch

Shredded cabbage, very low carb, slightly crunchy

Zucchini Rice

1:1

Spiralized zucchini cut into rice-like pieces

Best for:

rice bowlswhen you want varietysummer dishes

Spiralized zucchini, very low carb, slightly watery

Cooking Tips

  • 💡For cauliflower rice, cook quickly to avoid mushiness - 3-5 minutes max
  • 💡Konjac rice needs to be rinsed well to remove the fishy smell
  • 💡Broccoli rice has more flavor than cauliflower rice - great for bold dishes
  • 💡Cabbage rice works best in fried rice and stir-fries
  • 💡Zucchini rice releases water when cooked - squeeze out excess moisture

Frequently Asked Questions

What's the best keto rice substitute?

Cauliflower rice is the most popular and versatile keto rice substitute. It has a mild flavor and similar texture to white rice with very few carbs.

Can I eat rice on keto?

Regular rice is too high in carbs for keto (45g+ per cup). You need low-carb alternatives like cauliflower rice or konjac rice to stay in ketosis.

Is konjac rice keto-friendly?

Yes, konjac rice (shirataki rice) is virtually zero carbs and perfect for keto. Just make sure to rinse it well before cooking.

How do I make cauliflower rice?

Cut cauliflower into florets, pulse in a food processor until rice-sized, then cook in a pan with oil for 3-5 minutes until tender.

Can I use cauliflower rice in all rice recipes?

Most rice recipes work with cauliflower rice, but cooking times are much shorter. Avoid overcooking to prevent mushiness.

Summary

Discover the best keto rice substitutes that are low-carb and keto-friendly. Learn about cauliflower rice, konjac rice, and other alternatives for your keto diet.