If you’re on keto and looking for a low-carb rice substitute, here are the best options to keep your meals satisfying while staying in ketosis.
Best Low-Carb Rice Substitutes
1️⃣ Cauliflower Rice (✔ Best Overall Choice)
- Carbs: ~2g net carbs per ½ cup
- Why It’s Great: Mild flavor, absorbs sauces well, and easy to find pre-riced.
- How to Use: Sauté with butter, garlic, or spices for a great side dish.
2️⃣ Broccoli Rice
- Carbs: ~2g net carbs per ½ cup
- Why It’s Great: Similar texture to cauliflower rice but with a slightly stronger flavor.
- How to Use: Pulse in a food processor and cook in a pan with olive oil.
3️⃣ Shirataki Rice (Konjac Rice, “Miracle Rice”)
- Carbs: ~0-1g net carbs per serving
- Why It’s Great: Extremely low in carbs and calories, but has a unique texture.
- How to Use: Rinse well, boil for a few minutes, then dry in a pan to improve texture.
4️⃣ Cabbage Rice
- Carbs: ~2-3g net carbs per ½ cup
- Why It’s Great: A bit crunchier than cauliflower rice, but works well in stir-fries.
- How to Use: Finely chop or pulse in a food processor, then sauté.
5️⃣ Hearts of Palm Rice
- Carbs: ~2-3g net carbs per serving
- Why It’s Great: Pre-packaged and ready to use, with a firmer texture than cauliflower rice.
- How to Use: Drain, rinse, and sauté for a rice-like consistency.
6️⃣ Chopped Mushrooms
- Carbs: ~3g net carbs per ½ cup
- Why It’s Great: A great option for risotto-style keto dishes.
- How to Use: Finely chop and sauté with butter and garlic.
7️⃣ Eggplant Rice
- Carbs: ~2-4g net carbs per ½ cup
- Why It’s Great: Has a soft, slightly chewy texture that mimics rice well.
- How to Use: Dice small, sauté, or bake until soft.
Best Uses for Keto Rice Substitutes
🍛 Stir-fries & Asian dishes → Cauliflower or Broccoli Rice
🍛 Risotto-style meals → Chopped Mushrooms or Eggplant Rice
🍛 Rice bowls & burritos → Hearts of Palm Rice or Shirataki Rice
🍛 Fried rice → Cauliflower Rice (with eggs & soy sauce)
Pro Tip: If you want a more authentic rice texture, mix cauliflower rice + shirataki rice for a closer match!
