Easiest Low Carb Rice Substitutes for Keto

One of the most maximum scrumptious dishes function rice as a key element. Risotto, fried rice, paella, and sushi, for instance, all depend on this starch-filled grain, however are there any rice types that received’t pack at the carbs?

Sadly, the solution is not any.  In the event you’re on a non-keto low-carb or usual ketogenic nutrition, you will have to steer clear of rice for optimum effects.

That being mentioned, you’ll nonetheless get your rice repair by means of the usage of low-carb substitutes and keto recipes. Let’s start our adventure during the global of rice and its keto possible choices by means of exploring the next subjects:

Why Rice isn’t Excellent for Low Carb and Keto Diets

Every grain of rice is basically starch this is packaged in a fibrous protein pill. From a dietary standpoint, rice is sort of a bean however with extra starch and no more protein and fiber.

Regardless that several types of rice will range of their carb content material, even the bottom carb selection isn’t low sufficient to suit right into a low-carb nutrition. In truth, it is going to be just about inconceivable to discover a rice selection this is composed of lower than 75% internet carbs.

To provide you with a greater concept of what I imply, we’ve incorporated a chart with the carb content material of the most well liked rice types under. On this case, we’ll center of attention most commonly at the “more fit” rice choices (which aren’t as low in carbs as you could assume).

Is Wild Rice, Black Rice, or Brown Rice Low Carb?

Regardless that brown rice, wild rice, and black rice are all richer in micronutrients, fiber, and protein than white rice, they’re nonetheless full of too many carbs to suit right into a low-carb nutrition.

low carb rice substitute

As you’ll see, wild rice is the bottom carb rice. Then again, with ~32 grams of internet carbs in every half-cup, it’ll be difficult to suit it right into a low-carb or keto nutrition with out chopping out different nutritious keto-friendly meals.

What About Rice Noodles: Are They Low Carb? 

Rice Noodles: Are They Low Carb

Rice noodles will also be considered lengthy strips of internet carbs (very similar to conventional flour-based pasta).

Extra in particular, one cup of rice noodles comes full of 44 g of general carbs and 42.2 g of internet carbs (which is nearly similar to the carbs in white rice).

Moderately than skipping noodles altogether, there are many keto-friendly possible choices you’ll take a look at. We’ll be told extra about them when we discover the reality about rice desserts.

Are Rice Truffles Low Carb?

Are Rice Cakes Low Carb?

Since they’re produced from puffed rice, rice desserts shall be decrease in carbs than cooked rice. Then again, sooner than we’re tricked by means of their low carb content material, we should additionally imagine what rice desserts lack.

Since they’re nearly 100% internet carbs, rice desserts will building up your day-to-day carb rely with out including any wholesome fat, protein, fiber, or micronutrients in your nutrition. In different phrases, even the bottom carb rice cake merchandise aren’t a just right possibility for keto since they upload empty carbs in your nutrition and not anything else.

Rice Cake Product Overall Carbs (in line with rice cake) Internet Carbs (in line with rice cake)
White rice cake 7 7
Brown rice cake 14 13
Kim’s Magic Pop Rice Truffles 2 2

That being mentioned, In case you are yearning a rice cake, go for the bottom carb possibility and make sure you have some high-fat keto meals with it. For instance, take a look at spreading keto Nutella on most sensible or make it into a handy guide a rough keto pizza.

The 5 Easiest Low Carb Rice Substitutes for Keto

keto rice substitute

If you’ll’t consume rice, what are you able to consume on a low-carb nutrition as an appropriate choice? Listed here are the most productive low-carb substitutes for rice which are each wholesome and keto-friendly:

  • Riced cauliflower
  • Miracle rice (shirataki rice)
  • Cabbage rice
  • Hemp seeds
  • Mushroom rice

1. Riced Cauliflower

That is the most well liked low-carb rice choice since it’s moderately reasonable, low in carbs, and full of health-boosting nutrients, minerals, and antioxidants.

Generally, ½ cup (85 g) of ready cauliflower rice has 4 grams of general carbs and a pair of grams of internet carbs, which makes it simple to suit right into a strict keto nutrition in addition to non-keto low-carb diets.

Riced cauliflower is to be had at your native grocery shop pre-packaged, however it may be made simply as simple at house when you have a cheese grater or meals processor.

Easy methods to Use It:

Riced cauliflower makes a nice keto pizza crust, the easiest rice exchange for fried rice, and a delectable low-carb choice for sushi rice. Scroll under for extra keto cauliflower rice recipes.

2. Miracle Rice — The Lowest Carb Keto Rice, No Cauliflower Essential

Comprised of konjac root, miracle rice (and shirataki noodles) best comprise hint quantities of internet carbs and are full of health-promoting fiber. Extra in particular, a three ounces. serving (85 g) of miracle rice comes with 10 energy, 3 g of fiber, and no more than 0.5 g of internet carbs.

Miracle rice is to be had in maximum fitness meals shops or on-line. You may additionally see it referred to as “shirataki rice,” “slender rice,” or “konjac rice” as smartly. There are some that experience higher consistencies than others, so store round and check out a couple of other manufacturers to peer which are compatible your tastes extra.

So long as the product is indexed as having 0 internet carbs in line with serving, it’ll be the easiest rice choice for keto.

Easy methods to Use It:

Take a look at the usage of miracle rice as a rice choice in a stir-fry, pilaf, or cauliflower rice recipe. It could additionally paintings smartly as a rice or barley alternative in a soups and stews.

3. Cabbage Rice

Every other nice keto rice exchange is cabbage rice. You’ll get ready cabbage rice as you may cauliflower rice: in a meals processor or with a cheese grater.

Each pink and inexperienced cabbage are keto-friendly choices, with inexperienced cabbage having a somewhat decrease internet carb rely:

  • Purple cabbage — 1 cup,chopped (89 g) has 6.2 grams of general carbs and three.9g of internet carbs
  • Inexperienced cabbage — 1 cup, chopped (89 g) has 4.9g of general carbs and three.2g of internet carbs

Easy methods to Use It:

Riced cabbage is excellent in stews, as a substitute for fried rice, or because the function vegetable in a keto bowl. It is going to pair exceptionally smartly with spices usually utilized in Indian meals, corresponding to garam masala, cumin, and turmeric.

4. Hemp Seeds

Shelled hemp seeds are nice for mimicking the style and texture of untamed rice and different heartier grains.

They’re additionally full of wholesome fats, plant-based protein, and fiber, making them the most productive rice exchange for somebody taking a look up their consumption of those vitamins whilst holding carbs low.

General, every ½ cup of shelled hemp seeds (sometimes called hemp hearts) supplies us with:

  • 442 energy
  • 39 g of fats
  • 25 g of protein
  • 6.9 g of general carbs
  • 3.7g of internet carbs

Since that is the perfect fats rice exchange, make sure that to not overdo it. The fats energy can upload up unusually rapid and gradual weight reduction.

Easy methods to Use It:

Use as a wild rice exchange for wild rice pilaf, or upload it to your keto foods to imitate the mouthfeel of couscous or wild rice.

5. Mushroom Rice

With their earthy umami taste, mushrooms are a scrumptious keto-friendly exchange for rice as smartly. Simply make sure you stay the carb counts in thoughts as a result of they’ll range relying at the mushroom selection.

Listed here are the carbs in essentially the most usually fed on mushrooms (in each and every cup, sliced):

Mushroom sort Overall carbs (g) Internet carbs (g)
Portobella 5.9 3.2
Shiitake 7.4 3.9
White button 4.4 2.5
Cremini 3.0 2.6

Easy methods to Use It:

To arrange mushroom-based keto rice, finely chop a cup or two of mushrooms and saute with some butter and salt. You’ll additionally mix mushroom rice with the opposite low carb rice possible choices to modify up the flavour and texture of your foods.

Different Much less Commonplace Keto Rice Choices You Can Take a look at

In the event you’re taking a look to suit extra greens into your keto meal plan, those two wholesome low carb possible choices to rice are value a take a look at a smartly:

Hearts of Palm Rice

Manufacturers like Palmini who to begin with launched a pasta produced from hearts of palm have additionally delved into ricing their product to make a keto-friendly rice choice. It is available in a can so that you merely wish to drain, upward thrust, and prepare dinner in your most well-liked consistency. In most cases it doesn’t take lengthy to prepare dinner and can satisfy the yearning you could have for rice.

The vitamin info for 100g of cooked center of palm are as follows:

  • 28 energy
  • 0.6 g fats
  • 4.6 g general carbs
  • 2.4 g nutritional fiber
  • 2.2 g internet carbs
  • 2.5 g protein

It may be a really perfect vegetable rice choice on account of its texture, decrease carb counts, and when cooked al dente in point of fact suits the invoice in a meal.

Broccoli Rice

Riced broccoli makes a really perfect grain choice for somebody on a paleo, low carb, or keto nutrition. Since you’ll use the stems, it is going to mean you can lower down for your meals waste as smartly.

Necessarily, you’ll apply the similar steps as you may to show a head of cauliflower into rice. Simply you’ll want to shave off the knobs from the broccoli stem sooner than processing.

Sauté for roughly 2 to three mins till comfortable in further virgin olive oil, coconut oil, or your most well-liked cooking oil/fats. Toss in some soy sauce for fast and simple keto facet dishes (which are additionally dairy unfastened)!

That mentioned, it is very important double-check the vitamin info and you’ll want to’re staying inside your ketosis carb prohibit.  Right here’s what you’ll get in each and every 100 grams of riced broccoli:

  • 35 energy
  • 0.4 grams of fats
  • 7.2 grams of general carbohydrates
  • 3.3 grams of nutritional fiber
  • 3.9 grams of internet carbs
  • 2.4 grams of protein

Rutabaga Rice

You’ll additionally procedure rutabaga, as you may with broccoli or cauliflower,  to make every other gluten unfastened low carb choice for rice. The one drawback to this selection is that it’ll be a bit of upper in internet carbs than the opposite keto rice substitutes.

The vitamin info for 100 g of cooked rutabaga are as follows:

  • 37 energy
  • 0.2 g fats
  • 8.6 g general carbs
  • 2.3 g nutritional fiber
  • 6.3 g internet carbs
  • 1.1 g protein

On account of its upper internet carb content material, we suggest best making rutabaga rice as an occasional facet dish to accompany a few of your low carb foods.

Low Carb, Keto-friendly Rice Recipes: Fried Rice, Sushi, Rice Balls, and Extra

Low Carb, Keto-friendly Rice Recipes

In the event you’d wish to apply step by step directions, we’ve incorporated a round-up of our favourite rice-based keto recipes under:

Low Carb Cauliflower Fried Rice

This keto recipe is full of the entire flavors and textures we crave in restaurant-style fried rice. Then again, there may be something lacking: the starch.

Thankfully, with the mix of riced cauliflower and bacon, you’ll fail to remember all about it. (In the event you’re on the lookout for a fair more effective keto fried rice, give our 4-ingredient crispy cauliflower rice a take a look at.)

See the Recipe

Crispy Cauliflower Fried Rice

Highly spiced Cauliflower Rice & Salmon Medley

A scrumptious keto dinner that includes low-carb fried rice, with all of the steps you want to prepare dinner the fish, get ready the keto rice, and mix them into a lovely meal. Be at liberty to exchange the salmon along with your fish/meat of selection each time you need to throw in combination a handy guide a rough dish that you understand will pop out scrumptious.

For extra keto-friendly rice-based dinner concepts, take a look at those recipes as smartly:

See the Recipe

Jalapeno Cauliflower Rice Balls

Those crispy, highly spiced, and tacky rice balls are the easiest method to make use of up leftover cauliflower rice. Serve with sugar-free tomato sauce for keto-friendly arancini — or stay it easy and feature as is. The interior is sort of a jalapeno popper, and the outdoor has a perfectly crunchy texture due to the beef rind and Parmesan coating.

See the Recipe

Jalapeno Cauliflower Rice Balls

Keto Rooster and Rice Casserole

Rooster and rice casserole is far more fit and extra enjoyable with low-carb components. In truth, this is without doubt one of the best possible tactics to sneak a keto-friendly dish right into a circle of relatives dinner with out somebody noticing. It makes use of a few of my favourite low-carb comfort meals to avoid wasting on prep time like pre-riced cauliflower and rotisserie hen. I nearly all the time snatch a rotisserie hen on the grocery shop. It’s fast, simple and can be utilized for 1,000,000 other dishes. Pre-riced cauliflower will also be discovered within the produce segment of maximum shops and is a wonderful low carb staple and exchange for rice.

See the Recipe

Keto Sushi (with a Low-carb Sushi Rice Choice)

To start with, changing sushi rice with riced cauliflower might appear ridiculous. I believed the theory was once loopy sooner than I if truth be told gave keto sushi a take a look at — and I used to be pleasantly shocked. It fastened my yearning for carb-ridden sushi, and now I’ve a competent keto recipe to make each time the yearning hits.

See the Recipe

Keto Sushi

Cauliflower Rice Congee

This keto Congee is an Asian-inspired porridge this is nice for chilly climate or as a zesty dinner appetizer. The components corresponding to cauliflower rice and hen inventory will also be produced from scratch or store-bought to scale back time. Non-compulsory toppings for congee come with hard-boiled eggs, sliced scallions, and fried garlic. With this recipe, you’ll additionally learn to incorporate low-carb cauliflower rice into your favourite keto soups.

See the Recipe

Cauliflower-free Low Carb Rice Recipe Choices (No Cauliflower Essential)

Cauliflower-free Low Carb Rice Recipe Options

You could have already spotted that the majority low-carb rice recipes function cauliflower as the principle rice choice. Whether or not you need to transfer it up otherwise you’re simply now not keen on cauliflower, listed below are 3 go-to choices for making low carb rice with out the cauliflower:

1. Keto Mushroom Wild Rice Pilaf

This facet dish is the easiest keto-friendly choice for cauliflower rice (and it’s 100% gluten unfastened). Step by step, you’ll learn to make it cauliflower-free by means of the usage of hempseeds and mushrooms because the low-carb rice exchange.

Altogether, this recipe will mimic the style and texture of untamed rice pilaf with out the surplus carbs. Be at liberty so as to add meat to it for a whole keto meal — or use it instead for cauliflower fried rice.

2. Substitute the cauliflower with every other low-carb rice choice.

Pick out your most well-liked possibility(s) from the listing under:

  • Miracle rice
  • Cabbage
  • Hempseeds
  • Mushrooms
  • Broccoli

Those will paintings splendidly in maximum keto stir-fry and fried rice recipes. You’ll even take a look at blending more than one possible choices in combination.

Simply you’ll want to are conscious of the adaptation to your rice exchange’s carb, protein, and fats content material in comparison to cauliflower. Use our macro calculator if you want assist becoming it into your meal plan.

3. Skip the low-carb rice.

Regardless that your meal received’t be as filling with out the low-carb rice, this can be the most suitable choice for positive keto recipes.

When making keto sushi, for instance, the opposite low-carb rice possible choices received’t paintings smartly. On this case, the most suitable choice is to make it with out the rice or take a look at every other recipe with identical flavors and textures (like our keto poke bowl recipe).

Secondarily, you’ll take a step in an absolutely other route by means of making keto bread. Regardless that it doesn’t fit the feel of rice, it will probably nonetheless assist fulfill that yearning for starchy goodness.

Are There Keto-friendly Rice Noodle Choices as Smartly?

Keto-friendly Rice Noodle Alternatives

As with low-carb rice substitutes, there are a number of keto-friendly rice noodle possible choices constituted of konjac root and keto greens.

Of all of the other and distinctive takes on noodles, listed below are a few of best possible keto-friendly substitutes for rice noodles:

  • Spiralized greens. Whilst zucchini is the most typical in keto recipes, you’ll additionally spiralize daikon radish, cucumbers, bell pepper, turnips, kohlrabi, onion, or even broccoli stems.
  • Eggplant pasta. Minimize eggplant into strips and prepare dinner as a penne-style pasta, or slice into skinny sheets and use as a layering noodle in lasagna or pasta roll-up recipes.
  • Thinly sliced cabbage can paintings in point of fact smartly as a noodle, however you’ll additionally use entire cabbage leaves as a layer in lasagna and even use it as a wrapper for eggroll sort recipes.
  • Miracle noodles. Often referred to as konjac or shirataki noodles, those fibrous noodles are produced from the similar components as Miracle rice.
  • Tofu noodles. Very similar to shirataki noodles, those are normally a mix of tofu and glucomannan (the fiber present in konjac root). This yields a a lot more delightful, much less crunchy low-carb noodle.
  • Home made noodles. The use of psyllium husk, almond flour, or a mix of low-carb flours, you’ll create keto noodles at house. Those have a tendency to be essentially the most sensible in texture and taste however can upload a vital quantity of energy to the dish, so it’s important to take note of your noodle parts.

To be told extra about every noodle choice and their keto recipes, take a look at our complete information to keto-friendly noodles and pasta.

Key Takeaways: Low Carb Rice Choices and Recipes for Keto

Rice isn’t appropriate for low-carb and keto consuming, without reference to the variability you could have

Then again, there are many low-carb rice substitutes that you’ll make to fulfill your yearning for the starch-filled grain. Those come with:

  • Riced cauliflower
  • Miracle rice or shirataki rice
  • Cabbage
  • Hemp Seeds
  • Mushrooms

With the assistance of those keto-friendly choices, you’ll make just about any of your favourite rice-based dishes, together with:

In case you are additionally on the lookout for appropriate substitutes for cauliflower-based rice, listed below are the 3 best possible choices:

That being mentioned, even supposing you could have the bottom carb rice exchange, it’s nonetheless the most important to take note of the way a lot fats, protein, and carbs you want to reach the effects you need.

One of the best ways to you’ll want to are not off course is by means of the usage of our keto meal making plans app. It is going to come up with an infinite consuming plan personalised in your targets and personal tastes, so all you’ll need to do is store for the components, make your foods, and experience them.


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