Out of Rice, one case
Keto rice substitute - low-carb alternatives for keto diet
5 options, ranked, with the exact amount
Use Cauliflower rice
Same amount as the rice
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.
- Verdict —
- Tweak it
- What changes —
- different taste, similar texture
- Best for —
- fried rice
One casethe full rice card
Every option, one card
Ranked| # | Substitute | Instead of rice | Verdict |
|---|---|---|---|
| 1 | Cauliflower ricefried rice | Same amountTweak it | Tweak it |
| 2 | Konjac ricerice bowls | Same amountYou'll taste it | You'll taste it |
| 3 | Broccoli ricerice bowls | Same amountTweak it | Tweak it |
| 4 | Cabbage ricefried rice | Same amountYou'll taste it | You'll taste it |
| 5 | Zucchini ricerice bowls | Same amountYou'll taste it | You'll taste it |
Cauliflower rice
different taste, similar texture
Riced cauliflower with similar texture to white rice, very low carb
- Best for
- fried rice, rice bowls, side dishes, stir-fries
Most popular keto rice substitute, mild flavor, easy to make.
Konjac rice
neutral taste, different texture
Made from konjac root, virtually zero calories and carbs
- Best for
- rice bowls, Asian dishes, when you want zero carbs
Shirataki rice, virtually zero carbs, slightly chewy texture.
Broccoli rice
different taste, similar texture
Riced broccoli with more flavor than cauliflower rice
- Best for
- rice bowls, side dishes, when you want more flavor
Similar to cauliflower rice but with more flavor.
Cabbage rice
different taste and texture
Finely shredded cabbage that mimics rice texture
- Best for
- fried rice, stir-fries, when you want crunch
Shredded cabbage, very low carb, slightly crunchy.
Zucchini rice
different taste and texture
Spiralized zucchini cut into rice-like pieces
- Best for
- rice bowls, when you want variety, summer dishes
Spiralized zucchini, very low carb, slightly watery.
How it behaves in this recipe
Keto rice substitutes are essential for maintaining ketosis while enjoying rice-based dishes. The key is finding alternatives that provide similar texture and satisfaction without the high carb content. Cauliflower rice is the most versatile, while konjac rice offers the lowest carb option.
Tips for substituting rice
5 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
Notes on rice
- Spiralized vegetables for noodle-like texture
- Mashed cauliflower for creamy rice dishes
- Riced vegetables mixed together for variety
- Low-carb grains like quinoa in moderation
Questions
5 questionsWhat'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 good 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.