Last Updated on May 6, 2022 by Toya
Are you missing rice on keto? If you are, then you must be looking for keto rice substitute ideas that actually taste good. Thankfully, there are 6 great ways to replace rice on keto without the guilt!
Everyone knows that rice is not recommended on keto as its very high in carbs. In fact, 1 cup cooked white has approximately 38 grams of carbs and 1 cup cooked brown rice has 52 grams of carbs. In just 1 cup of rice, you’ve got more than the average carb allowance for an entire day!
Therefore, it is paramount that one finds some good low carb rice substitutes as soon as possible. Today, you will find 6 keto rice replacements that are easy to make or find so you never have to resort to the high carb stuff!
So, what are the best low carb rice substitutes?
The best low carb rice substitutes are cauliflower rice, cabbage rice, riced Brussels sprouts, riced broccoli, palami low carb rice and Konjac rice. Each will be discussed in more detail below.
Keto substitutes for rice
Cauliflower is one of the most popular rice substitutes for keto. It is made with cauliflower of course and is typically either grated with a grater or pulverized in a food processor until cauliflower rice granules form. Cauliflower rice can be used in the same way that rice is used. This means as a side, to make Mexican rice, cilantro lime rice, stir fried rice, fried rice, dirty cauliflower rice and so much more.
Substitution: 1 cup of cauliflower rice = 1 cup of rice
Another low carb vegetable that can be used to make keto friendly rice is cabbages. To make it simply cut your cabbage into 4 to 6 smaller pieces, then place in the food processor Select the chop option and allow the food processor to shred those large chunks of cabbage into smaller rice like pieces.
Use the riced cabbage to make any kind of ‘keto cabbage rice’ that you desire. This includes yellow rice, Mexican rices, fried rice and so much more. Cabbage rice contains approximately 2 net carbs per cup compared to the 45 grams of carbs contained in 1 cup of regular rice.
1 cup riced cabbage = 1 cup rice
Riced Brussels sprouts
Another low carb vegetable that can be riced and used as a substitute for rice eon keto is Brussels sprouts. To make riced Brussels sprouts, simply cut the Brussels sprouts in half, then add them to a food process and process until it looks like rice. Use it to make low carb versions of your favorite rice dishes but with so much less carbs. 1 cup of Brussels sprouts rice has approximately 5 grams net carbs.
1 cup riced Brussels sprouts = 1 cup rice
Broccoli can also be turn into rice on keto. Broccoli is a keto friendly vegetable with only 4 grams net carbs carbs per cup which and this makes broccoli rice and awesome keto substitute for rice.
To make broccoli rice, cut the broccoli, including the florets and stems into small chunks that can fit into a food processor and process until the broccoli has the consistency of rice.
1 cup riced broccoli = 1 cup rice
Palami low carb rice
If you’re not too interested in making your own keto rice, there are some store bought options worth trying. These include the palami low carb rice which is made from hears of palm. Palami rice is the perfect low carb alternative to rice if you want something that requires very little prep time. It is also works vegan, vegetarian, paleo and keto lifestyles and has only 4 grams of carbs in each serving.
Use this rice for all your ice needs including for low carb stir-fries, Mexican rice, cilantro lime rice, rice salad, spinach rice and more.
You can check out palami low carb rice here.
This is a water soluble rice made with water and Konjac flour. Konjac flour is a powder that is made when the starchy roots of the Konjac plant are crushed. Surprisingly, Konjac flour has carbs, but they’re all from fiber which means that Konjac flour has o net carbs. Therefore, the rice it produces is an amazing keto rice replacement as it has 0 net carbs in every serving.
You can find Konjac rice here.
FAQs about rice substitutes on keto
Is basmati rice keto-friendly?
No, basmati rice is not keto friendly. In fact, there are 70 grams of carbs in 1 cup of uncooked basmati rice. This goes way beyond even the daily keto carb limit for most people which is about 30 grams of carbs.
Is brown rice keto-friendly?
No, brown rice is not keto friendly. This is so because there are are 52 grams of carb in 1 cup of cooked brown rice.