Discover the Best Keto Rice Substitutes for 2025
What Rice Substitutes Are Good for Keto?
💡LOTS! – The best rice substitutes for keto include cauliflower rice, broccoli rice, shirataki rice, hearts of palm rice, and shredded cabbage. They’re all low in net carbs, easy to prepare, and perfect for dishes like stir-fries, sushi rolls, and rice bowls, keeping your meals deliciously keto-friendly.
Rice is one of those comfort foods that seems impossible to replace. It pairs perfectly with almost anything, like stir-fries, curries, burrito bowls, you name it.
But if you’re following a keto diet or the standard ketogenic diet, a single serving of rice can push your carb limit for the entire day. That’s where keto-friendly rice substitutes come in.
These low-carb alternatives let you enjoy your favorite meals without sacrificing flavor or texture. From cauliflower and broccoli to creative options like shirataki and hearts of palm, each substitute offers its own unique taste and nutritional benefits.
Plus, they all contain fewer than five net carbs per serving, making them ideal for staying on track with your goals.
In this post, we’ll talk about whether rice is truly keto-friendly and share five of the best keto rice substitutes you can use in your favorite dishes, from fried rice to sushi rolls.
Table of Contents
- Is Rice Keto-Friendly?
- 5 Keto Rice Substitutes for Your Favorite Dishes
- How to Use Keto Rice Substitutes in Recipes
- Related Articles
- Frequently Asked Questions
- Final Thoughts
Is Rice Keto-Friendly?
Unfortunately, traditional rice isn’t keto-friendly. A single cup of cooked white rice can contain around 45 grams of carbs, while brown rice isn’t much better at roughly 43 grams. That’s enough to knock most people out of ketosis in just one meal.
Rice is mostly made up of starch, which breaks down into glucose, a quick energy source your body uses before burning fat.
On a ketogenic diet, the goal is to limit carbs so your body switches to fat for fuel instead. Because of this, rice simply doesn’t fit the keto framework.
But don’t worry. There are plenty of low-carb rice substitutes that deliver the same satisfaction without the carb overload on a low carb diet. These alternatives let you enjoy everything from stir-fries to sushi while keeping your macros in check.
5 Keto Rice Substitutes for Your Favorite Dishes
So, if traditional rice is off the table, what can you use instead? Luckily, a variety of delicious and healthy different types of rice substitutes can easily fit into your low carb or keto diet.
These keto rice alternatives are typically vegetable-based, offering added nutritional value without the high carb count. You won’t even have to give up your favorite casseroles, stir-fries, or sushi nights.
Exploring these options opens up a new world of culinary possibilities. Let’s look at some of the best keto rice alternatives that can help you stay on track while enjoying filling and flavorful meals.
1. Cauliflower Rice
Riced cauliflower is easily the most popular low-carb alternative to traditional rice, and for good reason. It’s light, fluffy, and absorbs flavors beautifully, making it ideal for dishes like stir-fries, burrito bowls, and even fried rice.
You can buy it frozen in most grocery stores or make it at home by pulsing fresh head of cauliflower florets in a food processor.
What makes it especially appealing is its mild flavor and versatility. It blends seamlessly into almost any recipe, offering a low-calorie, nutrient-dense option rich in fiber, vitamin C, and antioxidants.
Whether you sauté it with garlic and butter or serve it under a creamy curry, it’s a staple for keto eaters who crave that rice-like texture without the carbs.
How can you use this fantastic rice substitute?
- It serves as a perfect base for keto fried rice.
- Use it to create a delicious low-carb pizza crust.
- It works as a tasty alternative for sushi rice.
Here’s a quick look at the nutrition facts of cauliflower rice per 100 grams of serving:
- Calories: 24 kcal
- Total fats: 0 grams
- Net carbs: 2.31 grams
- Protein: 2.35 grams
2. Broccoli Rice
Broccoli rice is another favorite among keto followers who want more flavor and nutrition in their meals. It has a slightly earthy taste and a tender-crisp texture that stands up well in dishes like casseroles, stir-fries, or even breakfast scrambles.
You can make it at home by grating broccoli florets or find pre-riced versions in the freezer section of most supermarkets.
Aside from being low in carbs, broccoli rice is packed with nutrients. It’s an excellent source of fiber, vitamin K, and folate, supporting digestion and heart health. Its vibrant green color also adds a fresh, appetizing touch to any plate.
Here are a few ways to enjoy riced broccoli:
- Toss with soy sauce for a quick and easy dairy-free side dish.
- Use it as a base for hearty grain bowls.
- Mix it into stir-fries for added texture and nutrients.
Check out the nutrition facts of broccoli rice per 100 grams of serving:
- Calories: 29 kcal
- Total fats: 0 grams
- Net carbs: 1.21 grams
- Protein: 3.53 grams
3. Raw Shredded Cabbage
Raw shredded cabbage might not sound like a rice substitute at first, but it works surprisingly well in many low-carb dishes. Its crisp texture and subtle sweetness make it a great base for stir-fries, Asian-style bowls, or even keto tacos.
When lightly sautéed, it softens and takes on a rice-like consistency without losing its refreshing crunch.
Cabbage is rich in fiber and antioxidants, which support gut health and reduce inflammation. It’s also incredibly affordable and easy to find in any grocery store. Just slice it thinly, and you’re ready to go.
Plus, it keeps well in the fridge, making it a convenient option for meal prep.
Consider using cabbage rice in these ways:
- It’s a great addition to hearty stews and soups.
- Use it as a base for a unique take on fried rice.
- It pairs exceptionally well with Indian spices like cumin and turmeric.
Take a look at the nutrition facts of raw shredded cabbage per 100-gram serving:
- Calories: 25 kcal
- Total fats: 0.1 grams
- Net carbs: 3.3 grams
- Protein: 1.28 grams
4. Shirataki Rice
Shirataki rice, often called “miracle rice,” is a standout choice for keto eaters looking for the lowest-carb substitute possible.
Made from the konjac root, this translucent, gel-like rice has an almost zero-calorie profile and contains barely any carbs. Its texture is slightly chewy and absorbs the flavors of sauces and seasonings beautifully, making it ideal for dishes like teriyaki bowls or curry sides.
You can find shirataki rice pre-packaged in water at most health food stores or online. It’s ready to use, just rinse, boil briefly, and dry-fry to remove excess moisture.
Beyond its carb-free appeal, shirataki rice is high in a type of fiber known as glucomannan fiber, which supports digestion and helps you feel full longer.
Looking for ways to enjoy shirataki rice on your keto plan?
- Use it as a low-carb base for savory curry dishes.
- Stir it into keto-friendly stir-fries for extra volume without the carbs.
- Try it in stuffed peppers or burrito bowls for a lighter, guilt-free meal.
Here are the nutrition facts of shirataki rice per 100 grams of serving:
- Calories: 0 kcal
- Total fats: 0 grams
- Net carbs: 1.18 grams
- Protein: 0 grams
5. Hearts of Palm Rice
Hearts of palm rice is a newer but fast-growing favorite in the keto community.
Made from the tender inner core of palm trees, it offers a mild, slightly nutty flavor and a texture remarkably close to real rice and even wild rice. It comes pre-cooked and ready to eat, just heat it up in a skillet or microwave for a quick low-carb side dish.
What makes it special is its clean ingredient list and high fiber content. It’s naturally gluten-free, low in calories, and easy to digest.
Many brands, like Palmini, sell it in cans or pouches, so it’s convenient for busy weeknights. It pairs wonderfully with saucy dishes like keto jambalaya or creamy mushroom chicken.
Check out how to make the most of hearts of palm rice:
- Serve it under creamy sauces or stews for a rice-like comfort meal.
- Use it as a base for keto risotto with Parmesan and mushrooms.
- Mix it with cauliflower rice for extra texture and flavor variety.
Here’s a quick summary of the nutrition facts of hearts of palm rice per 100 grams of serving:
- Calories: 27 kcal
- Total fats: 0 grams
- Net carbs: 2.63 grams
- Protein: 1.33 grams
How to Use Keto Rice Substitutes in Recipes
Using keto rice substitutes is simpler than you might think. Most can easily replace traditional rice in your favorite meals, though each type has its own best use.
Cauliflower and broccoli rice work well for quick stir-fries or grain bowls, while shirataki and hearts of palm rice shine in dishes with rich sauces. Shredded cabbage, on the other hand, adds crunch and color to Asian-inspired recipes.
To get the best results, cook your chosen rice substitute over medium heat to remove excess moisture and enhance its flavor. A bit of butter, olive oil, or coconut aminos can help boost richness.
Once you get familiar with the textures, you’ll find that these keto-friendly swaps make it easy to recreate your favorite comfort meals, minus the carb crash.
Keto Fried Rice Meals
Making keto fried rice is one of the easiest and most popular ways to use rice alternatives. Instead of a carb-heavy cup of rice, you can use cauliflower rice or broccoli rice as your base, which you can prepare using a cheese grater for convenience.
Simply sauté your chosen rice substitute with some bacon, shrimp, or chicken, and add classic fried rice ingredients like soy sauce (or a keto-friendly substitute like tamari), garlic, and green onions.
You’ll be amazed at how well it mimics the restaurant-style dish you love.
Here are some keto fried rice ideas to try:
- Spicy Salmon and Cauliflower Rice: Combine flaky salmon with seasoned cauliflower rice for a complete meal.
- Cajun Shrimp and Cauliflower Rice: Add some zesty Cajun seasoning to shrimp and cauliflower rice.
- Simple Crispy Cauliflower Rice: For a quick side, fry cauliflower rice with bacon for extra flavor and crunch.
Keto Sushi and Rice Bowls
These dishes are perfect for meal prep, and with the right substitutes, they are completely keto-friendly.
For keto sushi, seasoned cauliflower rice works surprisingly well to replace traditional high-carb sushi rice. It holds together and provides the texture you expect.
For rice bowls, you have even more options. Cabbage rice or shirataki rice makes an excellent base for a keto poke bowl or a hearty grain-free bowl topped with your favorite protein and low-carb vegetables.
Explore these keto-friendly meal prep ideas:
- Keto Sushi Rolls: Use cauliflower rice to make rolls with salmon, avocado, and cucumber.
- Keto Poke Bowls: Create a bowl with a shirataki rice base, topped with ahi tuna, edamame, and spicy mayo.
- Deconstructed Egg Roll Bowls: Use cabbage rice as the base for a savory bowl with ground pork and Asian seasonings.
Related Articles
If you’re enjoying this guide on keto rice substitutes, you might also like reading more about other low-carb ingredients and meal ideas that fit perfectly into your ketogenic lifestyle.
Check out these related articles to discover more ways to keep your meals satisfying while staying within your carb goals:
- Keto Green Bean Casserole: Quick, Tasty, and Low Carb
- Low Carb Sushi Recipe for Weight Watchers
- Pizza Bowl: Redefining the Way You Enjoy Your Favorite Dish!
- Keto Friendly Noodles and Pasta Alternatives You Must Try
- Keto Brown Sugar Substitutes for Low-Carb Baking
Frequently Asked Questions
What Are the Nutritional Benefits of Using Keto Rice Substitutes?
Keto rice substitutes offer many potential health benefits. Unlike regular rice, they are very low in grams of net carbs and calories. These low carb alternatives are also high in dietary fiber, vitamins, and minerals, making them a much more nutrient-dense addition to your diet than starchy, high-carb rice.
How Do These Keto Rice Substitutes Compare in Taste and Texture To Traditional Rice?
The taste and texture of keto rice alternatives vary. Cauliflower and broccoli rice are soft with a mild taste, while shirataki rice has a gelatinous, chewy texture that’s closer to rice. Others, like hemp seeds, which contain essential amino acids, can provide a heartier, nutty flavor. They don’t perfectly replicate rice, but they are satisfying substitutes.
Can I Use These Keto Rice Substitutes in Any Recipe That Calls for Regular Rice?
For the most part, yes! These low carbohydrate rice substitutes are very versatile and can help maintain balanced blood sugar levels. However, some work better in certain keto recipes. For instance, cauliflower is great for sushi, while shirataki rice holds up well in soups. Experimenting with each rice alternative will help you find the best fit for your favorite dishes.
Final Thoughts
Switching to keto doesn’t mean saying goodbye to your favorite rice-based dishes.
With so many low-carb alternatives available, from cauliflower and broccoli rice to shirataki and hearts of palm, you can still enjoy the same comfort and satisfaction without breaking your carb limit.
Each option brings its own flavor, texture, and nutritional perks, giving you plenty of variety to keep your meals exciting.
Whether you’re making stir-fries, sushi rolls, or rice bowls, these keto rice substitutes prove that eating low-carb can be both delicious and fulfilling.
Want more ideas to keep your keto meals fresh and creative? Visit our website for more keto-friendly recipes and inspiration.