What rice is the most keto-friendly?

November 8, 2025 •

2 min read

According to the Atkins website, all cereal grains like rice are typically avoided on a ketogenic diet due to their high carb counts. So, if you're wondering what rice is the most keto-friendly, the answer lies in low-carb alternatives, not the grain itself.

Quick Summary

This guide explores the best low-carb rice substitutes for a keto diet, comparing options like cauliflower, shirataki, broccoli, and cabbage rice based on carb count and texture.

Key Points

No Real Rice is Keto: Traditional white, brown, and wild rice are too high in carbs for a strict ketogenic diet and should be avoided.
Cauliflower Rice is Most Popular: A versatile and accessible substitute with a mild flavor, cauliflower rice is a go-to for many keto dieters.
Shirataki Rice is Lowest in Carbs: Made from the konjac root, shirataki rice is extremely low in calories and can have zero net carbs, making it a powerful keto option.
Other Veggies Work Too: Finely riced broccoli, cabbage, and mushrooms are also excellent low-carb alternatives with different flavor profiles.
Proper Preparation is Key: Rinsing and dry-frying shirataki rice and squeezing moisture from cauliflower rice are crucial steps for the best results.
Versatile for Recipes: These alternatives can be used in a variety of dishes, including stir-fries, curries, casseroles, and as a simple side dish.

Why Traditional Rice Isn't Keto-Friendly

The ketogenic diet requires significantly reducing carbohydrate intake to achieve ketosis. Traditional rice, including white, brown, and wild varieties, is high in carbs and can easily exceed the daily carb limit for a keto diet, preventing ketosis. Therefore, to enjoy a rice-like dish on keto, low-carb substitutes are necessary.

The Top Keto-Friendly Rice Alternatives

Cauliflower Rice: The Versatile Favorite

Cauliflower rice is a popular and readily available keto rice substitute made by processing raw cauliflower into rice-sized grains. It has a neutral flavor that pairs well with various seasonings and is a good source of vitamins C and K and fiber. It can be cooked quickly and is often sold pre-riced for convenience.

Shirataki Rice: The Zero-Net-Carb Wonder

Known as 'miracle rice,' shirataki rice is made from the konjac plant root and is exceptionally low in calories and carbs, often having zero net carbs. It contains glucomannan fiber, beneficial for digestion and satiety. It requires thorough rinsing and dry-frying to remove its packaging liquid odor and excess moisture. Shirataki rice has a unique, slightly firm texture that absorbs flavors well.

Other Excellent Vegetable-Based Options

Other vegetables can also be used as keto rice alternatives:

Broccoli Rice: Similar to cauliflower rice in texture and nutrition with a slightly different taste.
Cabbage Rice: Finely shredded cabbage is a low-carb option suitable for dishes like fried rice.
Mushroom Rice: Sautéed finely chopped mushrooms offer a savory, low-carb base.

How to Prepare Keto Rice Alternatives

Cauliflower Rice: Process cauliflower florets in a food processor or grate them. Squeeze out excess moisture. Sauté for 5-8 minutes.
Shirataki Rice: Rinse thoroughly under cold water (1-2 minutes). Dry-fry in a pan until moisture is gone and a popping sound is heard. Then add seasonings.

Comparison Table: Keto Rice Alternatives vs. Traditional Rice


Type of "Rice"	Net Carbs (per 1 cup)	Calories (approx.)	Texture	Best For
Shirataki Rice	0-1g	~10	Bouncy, firm	Stir-fries, Asian dishes
Cauliflower Rice	~3g	~25	Fluffy, grainy	Fried rice, curries, bowls
Broccoli Rice	~3g	~29	Grainy	Side dishes, casseroles
Cabbage Rice	~3g	~25	Tender, soft	Fried rice, stews
White Rice	40-50g	~205	Soft, starchy	NOT keto-friendly
Brown Rice	~46g	~216	Chewy, firm	NOT keto-friendly

Making the Right Keto Rice Choice

The ideal keto rice substitute depends on personal preference. Shirataki rice is best for the lowest carbs, while cauliflower rice offers a versatile, more traditional texture that pairs well with sauces. Other vegetable options provide variety. Experimenting helps find the best fit for your keto diet. Additional resources like the Atkins website offer more keto-friendly swaps.

Frequently Asked Questions

No, brown rice is not a keto-friendly alternative. While it is higher in fiber and nutrients than white rice, it still contains a high amount of carbohydrates that will likely exceed the daily limit for a ketogenic diet.

Shirataki rice is made from glucomannan, a soluble fiber found in the root of the konjac plant. This is what gives it its very low-calorie and low-carb profile.

To remove the initial odor, rinse the shirataki rice thoroughly under cold tap water for one to two minutes. For best results, dry-fry it in a hot, dry pan until all the moisture has evaporated before cooking with other ingredients.

Yes, many grocery stores sell pre-riced cauliflower in both the fresh and frozen food sections. Some health food stores also carry shirataki rice products.

To make cauliflower rice, pulse raw cauliflower florets in a food processor until the pieces are the size of rice grains. For a better texture, squeeze out any excess water using a paper towel before cooking.

Yes, other suitable vegetable alternatives include riced broccoli, shredded cabbage, and finely chopped mushrooms. Each offers a different taste and texture to your keto meals.

Despite its name, wild rice is actually a high-carb grain and is not suitable for a standard ketogenic diet. A single half-cup can contain over 30 grams of net carbs.