Swaps / rice
The best keto substitutes for rice
Rice is one of the most carb-dense foods on the plate: a cup of cooked white rice uses more than a whole day of keto carbs. The good news is that rice is mostly a vehicle for sauce, and several vegetables do that job with a fraction of the carbs.
White rice (cooked): 43.6 g netShirataki rice: 0 g net
5 swaps that work
01Cauliflower rice3.2 g net · 1 cup (107 g)
- Best for
- Fried rice, burrito bowls, curries, risotto
- How
- Pulse florets in a food processor until rice-sized, or buy it frozen. Sauté in a hot pan with butter or oil for 5 to 7 minutes.
- Watch for
- Cook it hot and fast. Covered or overcooked, it turns soggy and smells of cabbage.
02Shirataki rice0 g net · 1 serving (85 g)
- Best for
- Soups, stir-fries, anything saucy
- How
- Rinse well under cold water, then dry-fry in a hot pan for a few minutes before adding sauce.
- Watch for
- It has almost no flavor of its own and a slightly springy texture.
03Broccoli rice3.6 g net · 1 cup chopped (91 g)
- Best for
- Stir-fries and grain bowls
- How
- Pulse florets and stems the same way as cauliflower; it holds up a little better.
04Cabbage rice2.3 g net · 1 cup shredded (70 g)
- Best for
- Fried rice and egg-roll bowls
- How
- Finely chop and sauté until tender and lightly browned.
05Hearts of palm rice1.6 g net · ½ cup (73 g)
- Best for
- Side dishes and pilaf
- How
- Sold ready to heat in pouches and cans. Rinse, then warm with butter and herbs.
Tips from the kitchen
- Season cauliflower rice harder than you would rice; it needs salt, fat and aromatics.
- For fried rice, cook the cauliflower first, push it aside, scramble the eggs, then combine with soy sauce or coconut aminos.
- Mixing half cauliflower and half shirataki gives a texture closer to real rice.
Net carbs per serving
From our food database. Serving sizes differ, so they are listed.
Recipes that use these swaps
Quick answers
What is the best keto substitute for rice?
It depends on the dish. Cauliflower rice is best for fried rice, burrito bowls, curries, risotto; Shirataki rice is best for soups, stir-fries, anything saucy; Broccoli rice is best for stir-fries and grain bowls.
How many carbs does the swap save?
A serving of white rice (cooked) (1 cup (158 g)) has about 43.6 g of net carbs. Shirataki rice (1 serving (85 g)) has about 0 g.
Is white rice (cooked) keto?
Not keto-friendly. A cup has about 43 net carbs: more than a whole keto day.
Every swap, already made
The 28-Day Plan builds these swaps into four weeks of meals, with every macro counted and one grocery list a week.
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