Rice is a staple in many diets, but it's far from keto-friendly. Just one cup of cooked white rice has about 45g of net carbs—well above the daily carb limit for most keto followers. Whether you're meal-prepping or just craving a stir-fry, having the right low-carb substitute can make a huge difference in your success on keto.
1. Cauliflower Rice (Best All-Around Substitute)
Net Carbs: ~3g per cup (cooked)
Why It Works:
Cauliflower rice is the most popular and versatile keto rice alternative. It mimics the texture of real rice and absorbs sauces well. You can buy it pre-riced or make your own by pulsing raw cauliflower florets in a food processor.
Best For:
- Stir-fries
- Burrito bowls
- Curry dishes
2. Shirataki Rice (Miracle Rice)
Net Carbs: <1g per serving
Why It Works:
Made from konjac root, shirataki rice is nearly carb-free and extremely low in calories. It has a chewy texture and is great for Asian-style dishes. Be sure to rinse and pan-fry it to eliminate the fishy smell and improve texture.
Best For:
- Sushi rolls
- Thai or Japanese meals
- Soups and stews
3. Broccoli Rice
Net Carbs: ~4g per cup (cooked)
Why It Works:
A lesser-known option, broccoli rice is made similarly to cauliflower rice but with a deeper flavor and a touch more fiber. It’s green, so visually different, but works well with hearty dishes.
Best For:
- Grain-free risottos
- Chicken and veggie bowls
- Roasted veggie sides
4. Cabbage Rice
Net Carbs: ~3g per cup (cooked)
Why It Works:
Chopped or grated cabbage can be sautéed into a surprisingly rice-like texture. It holds up well in stir-fries and adds a slight sweetness and crunch.
Best For:
- Stir-fries
- Cabbage rolls
- Casseroles
Cabbage rice recipe and image by Tayo Oredola of Low Carb Africa.
A flavorful, low-carb alternative to cauliflower rice with only 7g net carbs per serving.
Check out the full recipe here.
5. Palmini Rice (Hearts of Palm)
Net Carbs: ~4g per serving
Why It Works:
Made from hearts of palm, Palmini rice is a canned, plant-based alternative that’s firm and slightly tangy. It’s ready to eat and works well in recipes where you need a firmer texture.
Best For:
- Mediterranean dishes
- Rice salads
- Side dishes with lemon or garlic
Final Thoughts
You don’t have to miss out on your favorite rice-based dishes while on keto. From cauliflower to shirataki to hearts of palm, there’s a keto rice substitute that fits every recipe and texture preference. Experiment to see which one satisfies your cravings while keeping your carb count low.
nancy says
Rices sound good to add to keto. thx.