What can I have instead of rice on keto?

November 7, 2025 •

4 min read

The ketogenic diet, which drastically reduces carbohydrate intake, necessitates creative substitutions for everyday staples like rice. Many find replacing this versatile grain to be one of the biggest challenges. Fortunately, numerous nutritious and low-carb options exist for those wondering what can I have instead of rice on keto to enjoy satisfying meals without compromising their diet.

Quick Summary

Discover satisfying, low-carb rice alternatives like cauliflower rice, broccoli rice, and konjac rice. Learn preparation methods, flavoring techniques, and nutritional comparisons for delicious keto-friendly meals.

Key Points

Cauliflower rice is the most common keto rice alternative, praised for its mild flavor and rice-like texture, making it perfect for absorbing flavors in dishes like fried rice or pilafs.
Shirataki rice is a zero-carb option made from konjac root, but requires thorough rinsing and dry-frying to remove the initial odor and improve its chewy, gelatinous texture.
Broccoli rice provides a nutrient boost and an earthy flavor, and works particularly well in cheesy casseroles or as a vibrant side dish.
Proper preparation is crucial for satisfaction, including using a food processor to 'rice' vegetables correctly and dry-frying shirataki rice to prevent a mushy or watery result.
Flavoring is key to a delicious keto side, as most alternatives are bland on their own. Experiment with spices, herbs, garlic, and oils to enhance the taste.
Combine alternatives for varied texture and flavor, such as mixing shirataki and cauliflower rice for a more robust result.

Cauliflower Rice: The Versatile Crowd-Pleaser

Cauliflower rice is arguably the most popular and versatile low-carb rice substitute, with a mild flavor and texture that closely mimics traditional rice. Its ability to absorb the flavors of other ingredients makes it a staple in keto kitchens.

How to Prepare Cauliflower Rice

Fresh: Cut a head of cauliflower into florets. Use a food processor to pulse the florets until they resemble small grains of rice. Avoid over-processing to prevent a mushy texture.
Frozen: Pre-riced cauliflower is available in the freezer section of most grocery stores for maximum convenience. It typically requires less cooking time than fresh.

Flavoring and Serving Suggestions

Simple Sauté: Sauté riced cauliflower in a pan with butter or olive oil, salt, and pepper until tender and slightly browned for a basic side dish.
Keto Fried 'Rice': Transform cauliflower rice into a classic takeout-style dish by stir-frying with soy sauce or coconut aminos, scrambled egg, and diced vegetables.
Mexican-Style: For a Tex-Mex twist, cook with tomato paste, diced onion, garlic, and taco seasoning.

Shirataki (Konjac) Rice: The Zero-Carb Option

For those seeking a rice alternative with virtually zero calories and carbohydrates, shirataki rice is a 'miracle' option. It is made from glucomannan fiber derived from the konjac plant and has a gelatinous texture. While bland on its own, it excels at absorbing flavors from sauces and seasonings.

How to Prepare Shirataki Rice

Rinse Thoroughly: A distinct, slightly fishy odor is normal when you first open the package. Rinse the rice in a colander under warm water for several minutes to eliminate this smell.
Dry-Fry: Place the rinsed rice in a dry skillet over medium-high heat. Stir constantly for several minutes until the moisture evaporates. This step is crucial for achieving a firmer, less rubbery texture.

Serving Suggestions

Use it as a base for saucy stir-fries or curry dishes.
Mix it with cauliflower rice to improve the overall texture and add some nutrients.
Incorporate into a soup or broth to bulk up the meal without adding carbs.

Other Low-Carb Rice Alternatives

Several other vegetables can be riced or used to create a similar effect.

Broccoli Rice: Made from finely chopped or pulsed broccoli florets, this alternative offers a slightly stronger, earthier flavor than cauliflower rice. It is excellent in casseroles or cheesy side dishes.
Riced Cabbage: Shredded cabbage provides a more neutral, watery flavor compared to cauliflower and can be sautéed with oils and seasonings. Some prefer its milder taste.
Heart of Palm Rice: This alternative is made from the core of certain palm trees and has a slightly sweet, neutral flavor. It holds up well in cooking and can be found pre-riced.

Comparison Table: Key Keto Rice Alternatives


Feature	Cauliflower Rice	Shirataki Rice	Broccoli Rice
Carbs (per 1/2 cup)	~2-3g net carbs	~0-1g net carbs	~2-3g net carbs
Calories (per 1/2 cup)	~13 kcal	~5 kcal	~14 kcal
Fiber Content	Good source of fiber	Very high in glucomannan fiber	Good source of fiber
Flavor Profile	Mild, neutral; absorbs other flavors well	Bland; takes on the flavor of sauces	Earthy, slightly stronger than cauliflower
Texture	Soft, similar to cooked rice	Chewy, gelatinous when not dry-fried	Firm, holds shape well
Best For	Fried rice, risottos, pilafs	Saucy dishes, soups, curries	Cheesy casseroles, side dishes

Making the Right Choice for Your Keto Journey

The best keto-friendly rice substitute depends on your specific needs and culinary goals. For a versatile, nutrient-rich option, cauliflower rice is an easy choice. If your priority is minimal carbs and calories, shirataki rice is unmatched, provided you prepare it correctly to manage the unique texture and odor. For a flavor variation, broccoli rice or riced cabbage are excellent additions.

Ultimately, incorporating these alternatives allows you to continue enjoying many of your favorite meals in a low-carb format. Experiment with different spices, sauces, and cooking methods to find the perfect combination that fits your keto lifestyle and satisfies your cravings. The journey to a healthier diet is full of delicious discoveries, and these rice alternatives are a testament to that.

Conclusion

Replacing traditional rice on a ketogenic diet is achievable and can even introduce exciting new flavors and nutrients into your meals. With options like cauliflower rice, shirataki rice, broccoli rice, and riced cabbage, you can continue to enjoy familiar dishes like fried rice and curries without breaking ketosis. The key is to understand the unique properties of each substitute and how to prepare it effectively to enhance flavor and texture. By embracing these low-carb alternatives, you can make your keto diet more sustainable and enjoyable.

For more keto meal ideas and recipes, consult authoritative sources like the Atkins website to explore additional ingredients and strategies for managing your low-carb intake.

Frequently Asked Questions

No, brown rice is still too high in carbohydrates for a standard ketogenic diet. It contains a higher carb count than the keto-friendly alternatives discussed and will likely prevent you from entering or maintaining a state of ketosis.

To remove the odor from shirataki rice, you must rinse it thoroughly under warm, running water for several minutes. After rinsing, it is crucial to 'dry-fry' it in a skillet over medium-high heat until the water evaporates.

Yes, you can. Recipes for 'keto sushi rice' use riced cauliflower as the base, mixing it with ingredients like cream cheese, rice vinegar, and hemp seeds to achieve a texture and flavor suitable for making sushi rolls.

Due to its high fiber content (glucomannan), consuming large amounts of shirataki rice may cause digestive issues such as gas, bloating, or diarrhea, especially if you are not used to a high-fiber diet.

Frozen riced cauliflower is a convenient option, and its flavor is comparable to fresh. However, it often has a higher moisture content, so it should be cooked directly from frozen and drained of excess liquid before seasoning to prevent a watery result.

Yes, both cauliflower rice and shirataki rice are excellent for making keto fried 'rice'. Sauté them with your favorite fried rice ingredients like vegetables, egg, and soy sauce or coconut aminos.

Besides the 'riced' options, you can use other low-carb vegetables as a base. Popular choices include spaghetti squash, zucchini noodles, or finely chopped mushrooms.