Is There a No Carb Substitute for Rice? Your Complete Guide

December 5, 2025 •

4 min read

An average cup of cooked white rice contains over 45 grams of carbohydrates, which can be challenging for those on a low-carb or keto diet. Fortunately, modern dietary science has confirmed that yes, there are several effective and tasty no carb substitute for rice options available today.

Quick Summary

Several viable alternatives exist for replacing traditional rice in meals to reduce carb intake. Options range from the zero-net-carb shirataki rice made from konjac to versatile riced vegetables that provide flavor and nutrients.

Key Points

Shirataki Rice: Made from konjac root with virtually zero net carbs and very few calories, perfect for strict keto diets.
Riced Cauliflower: The most popular low-carb alternative, offering a mild, grain-like texture that is highly versatile.
Preparation Matters: Properly rinsing and dry-frying shirataki rice is essential to improve its texture and flavor, removing the typical odor.
Nutrient-Dense Options: Riced broccoli, cabbage, and hearts of palm provide additional nutrients and variety for meals.
Seeds as Replacements: Shelled hemp seeds can replace wild rice, offering a nutty flavor and boosting healthy fats and protein.
Flexibility is Key: You can mix and match these substitutes or combine them with traditional rice to create a lower-carb version of your favorite meals.

Your Ultimate Guide to No-Carb and Low-Carb Rice Alternatives

For many, giving up rice is one of the most difficult aspects of transitioning to a keto or low-carb diet. Rice is a staple in countless cuisines, a comforting and filling base for curries, stir-fries, and bowls. The good news is that several excellent and innovative alternatives offer a similar texture and versatility without the carbohydrate load. From almost zero-calorie options to nutrient-dense vegetables, the options for a no carb substitute for rice are plentiful.

The Top No-Carb Alternative: Shirataki Rice

Shirataki rice, also known as konjac rice or 'miracle rice,' is perhaps the closest you'll get to a truly no-carb alternative. Made from the konjac root, this rice is primarily composed of water and a soluble fiber called glucomannan. As a result, it contains virtually zero digestible carbohydrates and very few calories, making it a favorite in the keto and weight-loss communities.

How to Prepare Shirataki Rice

Rinse Thoroughly: Open the package and pour the contents into a colander. Rinse under cold water for at least one to two minutes. This crucial step helps to remove the distinct, sometimes fishy odor from the liquid it's packaged in.
Dry-Fry: Heat a non-stick skillet over medium-high heat. Add the rinsed shirataki rice directly to the dry pan. Sauté for several minutes, stirring occasionally, until all the excess moisture has evaporated. You'll hear a slight squeaking sound when it's ready. This step significantly improves the texture, removing any rubbery or watery consistency.
Season: Once dry, add a splash of oil or your favorite sauce and season with spices. Shirataki rice is praised for its neutral flavor, which allows it to absorb the tastes of whatever dish it's added to.

Riced Vegetables: The Nutrient-Dense Option

For those who prefer a whole-food approach, riced vegetables are a fantastic choice. While not strictly no carb, their carbohydrate content is dramatically lower than that of traditional rice, and they offer a wealth of nutrients. The most popular choice is riced cauliflower.

Riced Cauliflower

Cauliflower is the undisputed king of vegetable rice substitutes. Its mild flavor and ability to be processed into rice-like grains make it incredibly versatile. You can buy it pre-riced in the produce or freezer section of most grocery stores or make it yourself by pulsing florets in a food processor.

How to Make Riced Cauliflower

Cut a head of cauliflower into florets.
Pulse the florets in a food processor until they resemble rice grains. Be careful not to over-process, or you'll get a paste.
Sauté the riced cauliflower in a pan with a little oil for 5-8 minutes until tender but still firm. Season to taste.

Other Riced Vegetables

Beyond cauliflower, other vegetables can be riced for variety:

Riced Broccoli: A great way to use the entire head of broccoli, including the stalks. Offers a slightly stronger flavor.
Riced Cabbage: Processed similarly to cauliflower, this works well in stir-fries and stews.
Riced Zucchini: A softer, more delicate option that is best patted dry after processing to remove excess moisture.
Hearts of Palm Rice: Products like Palmini offer a canned, ready-to-eat option made from hearts of palm.

Seed-Based Alternatives

For a different texture and flavor profile, consider seeds as a rice replacement. Shelled hemp seeds, or hemp hearts, are a great option that mimic the texture of wild rice. They are packed with healthy fats and protein, making them highly satiating. They require minimal cooking and can be simmered in broth until the liquid is absorbed.

Comparison Table: No-Carb vs. Low-Carb Rice Alternatives


Alternative	Carbohydrate Content	Texture	Flavor Profile	Best For	Cooking Notes
Shirataki Rice	Zero net carbs	Bouncy, gelatinous	Neutral (absorbs flavors)	Curries, stir-fries, bowls	Must be rinsed and dry-fried
Riced Cauliflower	Low carbs	Grain-like, tender	Mild, slightly nutty	All-purpose rice replacement	Can be bought frozen or made fresh
Riced Broccoli	Low carbs	Grain-like, tender	Stronger, green flavor	Stir-fries, side dishes	Can be bought frozen or made fresh
Hemp Seeds	Low carbs	Nutty, firm bite	Nutty, earthy	Wild rice replacement	Simmer in broth, don't overcook
Hearts of Palm Rice	Low carbs	Soft, slightly fibrous	Mild, slightly acidic	Salads, as a side dish	Drain and heat, no extensive cooking needed

Conclusion: Finding the Right Substitute

Is there a no carb substitute for rice? Yes, and several excellent low-carb options exist to suit different tastes and dietary needs. For a true zero-net-carb experience, shirataki rice is the clear winner, provided you follow the correct preparation steps to eliminate the textural issues. For those seeking a nutrient boost and a more familiar, whole-food feel, riced vegetables, especially cauliflower, are the way to go. Finally, hemp seeds offer a unique texture and flavor for a more gourmet, wild rice-like experience. By exploring these alternatives, you can continue to enjoy your favorite rice-based dishes while staying on track with your health goals. For more detailed nutritional information on these alternatives, consult a reliable source like the National Institutes of Health.

Frequently Asked Questions

Shirataki rice, also called konjac rice, is the best no-carb alternative. It's made from glucomannan fiber and contains virtually zero net carbs and minimal calories.

Yes, cauliflower rice contains a small amount of carbohydrates, but significantly less than traditional rice. A serving has roughly 4 grams of total carbs, with 2 grams of net carbs, making it a great low-carb option.

To remove the odor, you must rinse shirataki rice thoroughly under cold running water for 1-2 minutes. Dry-frying it in a hot skillet afterwards is also crucial for improving its texture and flavor absorption.

Yes, frozen riced cauliflower is a convenient and widely available option. It's pre-chopped and ready to cook, saving prep time. Ensure you follow cooking instructions to avoid a soggy texture.

If you don't like cauliflower, you can use other riced vegetables like broccoli, cabbage, or zucchini. Hearts of palm and shelled hemp seeds are also excellent low-carb alternatives.

Yes, shelled hemp seeds are an excellent substitute for wild rice, offering a similar nutty texture and earthy flavor. They are also packed with protein and healthy fats.

The key to preventing soggy vegetable rice is to cook it properly. For riced cauliflower, sautéing in a pan on medium-high heat is best. For zucchini, be sure to pat it dry thoroughly before cooking to remove excess moisture.