6 Keto-Friendly Low Carb Rice Substitutes

Rice is an integral part of many dishes. It’s easy to cook, easy to serve, and easy to enjoy. Unfortunately, it doesn’t fit the keto diet requirements. The high carbohydrate and low protein content of rice make it a no-go for people on a ketogenic diet. Thankfully, there are alternatives.

You don’t need to give up on sushi and stir fry just because you can’t have rice. All you need to do is find an alternative that agrees with your taste buds and doesn’t interfere with your diet.

The Keto diet doesn’t have to be hard. You can always find excellent healthy substitutes that help you lose weight without interfering with your hard-earned state of ketosis. Let’s take a closer look at common rice alternatives.

1. Cauliflower Rice Substitute

Cauliflower rice is rice made from cauliflower. One cup of cauliflower rice has only:

  • 25 calories
  • 0 grams of fat
  • 5 grams of carbs
  • 2 grams of protein
  • 2 grams of dietary fiber

This is an excellent replacement for regular rice, one cup of which has 130 calories and an impressive 28 grams of carbs.

The special texture of cauliflower makes it easy to create a product that resembles rice. All you need to do is put the cauliflower florets into the food processor and run it until you have pieces that look like rice.

Then you can cook cauliflower rice any way you like. The simplest and the tastiest way to enjoy this rice is to melt some butter on a frying pan, add salt and cauliflower rice and sauté for several minutes.

2. Broccoli Rice Substitute

Broccoli rice is similar to cauliflower rice. It’s healthy, low in calories, and great for your diet. Besides being an excellent replacement for regular rice, broccoli rice is packed with vitamins and antioxidants, which makes it great for your health.

It can even help prevent such health conditions as cancer and cardiovascular issues. If you are a broccoli fan, you’ll love this rice and the many ways you can cook it.

One cup of broccoli rice contains:

  • 20 calories
  • 9 grams of fat
  • 4 grams of carbs
  • 2 grams of protein
  • 3 grams of fiber

A great way to cook broccoli rice is to stir-fry it. All you need to do is heat a wok, and add one tablespoon of vegetable oil and a teaspoon of sesame oil. Then add broccoli rice (after putting broccoli through the food processor) and cook it for around two minutes.

If you throw some meat into the wok, you can enjoy a great keto meal that can definitely improve your mood.

3. Shirataki Rice Substitute

Shirataki rice or miracle rice (also called konjac rice) doesn’t have any special flavors or extra carbs. This Japanese food is made from the konjac plant that is very high in fiber and extremely low in calories. In fact, it mostly contains fiber and water.

  • 30 calories
  • 3 grams of carbs
  • 3 grams of fiber
  • 0 grams of fats
  • 0 grams of proteins

Research shows that fiber found in Shirataki rice can be highly beneficial for your health. It can reduce blood glucose levels, normalize cholesterol, and even lower blood pressure. The lack of flavor makes this product a perfect ingredient for your favorite meals.

A simple way to cook miracle rice is to simmer it with water. It takes only 20 minutes for the product to get ready. If you buy dry rice, remember that it can expand five times. Add soy sauce or your favorite keto-friendly sauce for a special flavor.

4. Cabbage Rice Substitute

Cabbage is a wonderful option for people who prefer the keto diet. It can also work great as a rice substitute. Cabbage rice contains:

  • 22 calories
  • 5 grams of carbs
  • 1 gram of protein
  • 2 grams of carbs
  • 0 grams of fat

Cabbage comes with an impressive variety of health benefits. It’s so packed with nutrients that your body will definitely say thank you for eating it while on the keto diet. Cabbage rice can prevent inflammation, reduce risks of certain cancers, improve digestion, and much more.

To make cabbage rice, you need to put cabbage through a food processor until it comes out in small pieces that resemble rice. Cooking cabbage rice is easy. You can put it in many dishes that require rice (e.g., stir fry).

As it gets softer during the cooking process, cabbage becomes tasty without losing its health benefits. Cabbage rice tastes great with sesame seeds, soy sauce, and tomatoes.

5. Mushroom Rice Substitute

Mushrooms are low in carbs but have an excellent earthy taste that can readily replace rice in your favorite dishes. The nutrition content varies depending on the type of mushroom you choose. Mushrooms with the lowest carb content are white button, portabella, and cremini.

For white button mushrooms:

  • 21 calories
  • 3 grams of carbs
  • 1 gram of fiber
  • 3 grams of protein
  • 0 grams of fat

If you want to cook mushroom rice, don’t try to do anything fancy. This type of rice contains plenty of flavor. All you need to do is pick your favorite mushrooms, chop them finely, and sauté with butter and soy sauce.

You can add any of the above rice alternatives to your mushroom rice dishes. They mix and match perfectly.

6. Hearts of Palm Rice Substitute

Hearts of palm are tasty, low in calories, and great for your keto diet. Their nutritional profile is:

  • 36 calories
  • 4 grams of carbs
  • 4 grams of fiber
  • 4 grams of protein
  • Less than 1 g of fat

Besides being keto-friendly, hearts of palm are highly nutritious. They contain plenty of fiber, iron, zinc, magnesium, potassium, and B vitamins. If you eat hearts of palm rice regularly, you can reap such benefits as better cardiovascular health, improved sugar control, iron-deficiency anemia prevention, and many more.

You don’t need to cook hearts of palm rice. Add it to your favorite vegetable salad and enjoy the taste. You can also add it to stir fry or sauté hearts of palm rice with vegetable oil.

Enjoy Rice Substitutes More than Regular Rice
When it comes to the keto diet, many people feel restricted at first. However, this happens because they don’t know about a variety of excellent alternatives to carb-packed foods.

Take advantage of the above rice replacements to enjoy healthy meals without disrupting your keto diet. 

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