Decoding Keto Diet Staples: What is keto rice made of?

October 28, 2025 •

4 min read

Did you know a single cup of cooked white rice can contain over 45 grams of carbohydrates, which is far too much for most ketogenic diets? For those on this low-carb plan, understanding what is keto rice made of is crucial for replacing traditional, high-carb grains with nutrient-dense, low-carb substitutes that won't disrupt ketosis.

Quick Summary

Keto rice is a term for low-carb rice substitutes made from ingredients like riced cauliflower or konjac root. These alternatives allow individuals on a keto diet to enjoy rice-like dishes without consuming high-carb grains.

Key Points

Two Primary Types: The most common keto rice alternatives are cauliflower rice and shirataki rice.
Cauliflower Rice Ingredients: Cauliflower rice is made by processing cauliflower florets into rice-sized granules.
Shirataki Rice Ingredients: Shirataki rice is made from glucomannan fiber derived from the konjac root.
Low Carb and Calorie: Both alternatives are extremely low in carbohydrates and calories compared to traditional rice.
Rich in Fiber: Shirataki rice is high in glucomannan fiber, which aids digestion and promotes satiety.
Preparation is Key: For shirataki rice, rinsing and dry frying are important to improve texture and remove odor.
Versatile for Recipes: Both substitutes can be used in a wide range of keto-friendly meals, from stir-fries to risottos.

For individuals following a ketogenic diet, finding low-carb alternatives to staple foods like rice is essential. Keto rice isn't a single product but a category of grain-free substitutes, each with its own unique source and characteristics. The most popular options are cauliflower rice and shirataki rice.

Cauliflower Rice: The Versatile Vegetable Alternative

Cauliflower rice is one of the most widely used and easiest keto rice substitutes to prepare at home. It is simply cauliflower that has been finely chopped into rice-sized granules. You can make it by pulsing raw cauliflower florets in a food processor or using the coarse side of a box grater. It's a fantastic low-carb option, with just 4 grams of carbohydrates per serving.

Preparing Cauliflower Rice

Making cauliflower rice is a straightforward process:

Ricing the Cauliflower: Chop a head of cauliflower into florets and pulse them in a food processor until they resemble rice grains. Be careful not to over-process, or you'll get a mushy texture.
Cooking on the Stovetop: Heat a tablespoon of oil or butter in a skillet over medium-high heat. Add the riced cauliflower and sauté for 5-7 minutes, stirring occasionally until tender but not mushy. You can add seasonings like salt, pepper, and garlic powder for flavor.
Oven Roasting: For a nuttier flavor and to prevent sogginess, spread the riced cauliflower in a single layer on a parchment-lined baking sheet, toss with oil, and roast at a high temperature for 10-15 minutes.

Shirataki Rice: The "Miracle" Fiber Alternative

Shirataki rice, also known as konjac rice or miracle rice, is another popular alternative, particularly for those looking for an ultra-low-carb option. It's made from glucomannan, a soluble fiber extracted from the root of the konjac plant, an East Asian herb. This alternative is almost entirely water and fiber, meaning it has virtually zero digestible carbs and calories.

Preparing Shirataki Rice

Shirataki rice comes pre-packaged in water and requires a bit of preparation to remove its distinct odor and improve its texture:

Rinse Thoroughly: Open the packet and drain the rice into a colander. Rinse it under cool water for 1-2 minutes to wash away the packing liquid and remove any fishy smell.
Dry Fry: Place the rinsed and drained rice in a dry skillet over medium-high heat. Cook for 5-8 minutes without oil, allowing the moisture to evaporate completely. This step is crucial for achieving a less gelatinous, more rice-like texture.
Add Flavor: Once the moisture is gone and you hear a slight popping sound, add your preferred oil and seasonings. Shirataki rice readily absorbs flavors, making it perfect for pairing with a flavorful sauce or curry.

Comparison: Cauliflower Rice vs. Shirataki Rice

Deciding between cauliflower and shirataki rice often comes down to personal preference for taste, texture, and nutritional goals. Here’s a quick comparison:


Feature	Cauliflower Rice	Shirataki Rice
Ingredients	Riced cauliflower florets	Glucomannan fiber from the konjac root, water, citric acid
Net Carbs	Approximately 3g per cup	Approximately 0g per serving
Calories	Around 27 calories per cup	Almost zero calories
Nutrients	Contains vitamins C and K, and folate	Contains high soluble fiber (glucomannan)
Texture	Soft, with a mild cauliflower taste	Bouncy and slightly chewy, with a neutral flavor
Preparation	Process and cook in minutes	Rinse, dry-fry, and season
Best for...	Fried rice, risottos, pilafs, dishes where you want a soft texture	Curries, stir-fries, and dishes with strong sauces

Incorporating Keto Rice into Your Diet

Once you've chosen your preferred keto rice alternative, you can incorporate it into countless keto-friendly meals. Cauliflower rice, with its versatile flavor, is excellent for everything from cheesy casseroles to Mexican-style rice. Shirataki rice, being neutral in taste, works wonderfully in Asian-inspired stir-fries or curries, soaking up all the delicious flavors of the sauce.

For a satisfying meal, pair your keto rice with high-protein and high-fat options like grilled chicken, shrimp, or beef. Adding a variety of non-starchy vegetables can further boost the nutritional content and flavor.

Flavoring Your Keto Rice

To enhance the taste of your keto rice, consider adding some of these keto-friendly flavorings:

Garlic powder and onion powder
Cilantro and lime juice
Turmeric or curry powder
Coconut aminos or soy sauce
Sesame oil

Conclusion

In conclusion, keto rice is not a single product but a category of very low-carb rice substitutes made primarily from cauliflower or the konjac plant. These alternatives provide an excellent way for those on a ketogenic diet to enjoy the satisfying texture and familiarity of rice while keeping their carbohydrate intake low. By understanding the different types and how to prepare them, you can easily incorporate them into your meal plan and make your keto journey more enjoyable and sustainable.

For more great keto recipes and dietary tips, you can explore resources like the Atkins website.

Frequently Asked Questions

The main difference lies in their source and texture. Cauliflower rice is a vegetable alternative with a mild taste and soft texture, while shirataki rice is a fiber-based product with a neutral taste and a more bouncy, chewy texture.

To get the best flavor from shirataki rice, you must first rinse it thoroughly in a colander. Then, dry fry it in a skillet over medium-high heat until the moisture evaporates. After that, you can add your oil and seasonings, which the rice will absorb like a sponge.

Yes, keto rice alternatives can be effective for weight loss. They are significantly lower in calories and carbs than regular rice, allowing you to create satisfying meals without high caloric density. The high fiber content in options like shirataki rice can also help you feel full longer.

Yes, frozen riced cauliflower is a convenient and widely available option for a keto diet. For the best texture, many prefer to cook it on the stovetop or roast it to reduce excess moisture.

Shirataki rice can have a fishy smell when you first open the package due to the water it's packed in. However, rinsing it thoroughly under cool water and then dry frying it in a pan will completely eliminate this odor.

Yes, other vegetable-based alternatives include broccoli rice, cabbage rice, and mushroom rice. These can be made by processing the vegetables in a food processor and cooking them similarly to cauliflower rice.

You can find both cauliflower rice (fresh and frozen) and shirataki rice (usually in the pasta or international foods aisle) in most major grocery stores. You can also find them online through various retailers.