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Delicious Low-Carb Options: 5 BEST Substitutes for Keto Rice

Are you missing one of your favorite carb-heavy food items on the keto diet?

Rice is a very popular dish around the world and cutting it out of your diet can seem like an impossible task.

But don’t despair.

With a few simple changes to the ingredients, you can still enjoy the delicious taste of rice while following a ketogenic diet.

There are five great alternatives to ordinary rice that will satisfy your cravings without compromising your health goals.

So what are the best keto substitutes for rice? Read on to find out how you can satisfy your craving and still stay on track with your diet.

Is Any Rice Allowed on Keto?

is any rice allowed on keto

Rice is a type of starchy grain carbohydrate that isn’t allowed on a ketogenic diet.

While rice is allowed on some other lower-carb diets, it doesn’t fit into the macros of the ketogenic way of eating.

If you’re trying to find keto-friendly alternatives for your favorite rice dishes, you’re in luck: there are some delicious substitutes that can help keep you on track with your goals.

If you love fried rice and white rice dishes, riced cauliflower is a great option for many recipes.

It provides a good texture and flavor similar to regular white or brown rice.

For sushi or other types of dishes made with short-grain sticky rice, riced parsnip makes an excellent alternative because it has a similar texture when cooked and is also low in carbs.

For more crunchy varieties, such as basmati or jasmine long-grain varieties, try using quinoa which cooks with a fluffier texture than regular white or brown cooked rice.

In dishes where you don’t need the actual “rice” component but are looking to add substance to the dish try using diced mushrooms instead.

They provide a rich flavor and hearty texture for any dish plus they are low in carbs.

In addition, legumes can be used in many recipes instead of the traditional type of Rice traditionally called for in many recipes like chili and stir fry varieties as well as other types of hearty entrée dishes; black beans are especially good options when looking for something low in carbs but high in fiber that will still provide substance to any dish created without the use of traditional Rice style grains.

The 5 Best Keto Substitutes for Rice

Rice is a staple in many diets, but it is not allowed on the ketogenic diet.

The keto diet consists of high-fat and low-carb foods with fewer than 50 grams of carbs per day.

Fortunately, there are plenty of keto-friendly substitutes for rice that will provide fiber and complex carbohydrates to keep your vital organs healthy.

Here are some of the best keto substitutes for rice you can try:

1 – Cauliflower Rice

cauliflower rice 1

Cauliflower is an incredibly versatile ingredient that can be used as a rice substitute in many recipes.

This vegetable is high in fiber and vitamins, making it an ideal choice for a nutritious replacement for traditional white or brown rice.

Cauliflower rice can be cooked just like normal rice, and it will absorb any flavors you add to it, making it the perfect base for stir fries, casseroles, and more keto-friendly dishes.

It also holds its shape better than some other replacements like zucchini noodles.

To prepare cauliflower rice, simply break down the vegetable into smaller pieces using a cheese grater or food processor until they are grain-like in size.

Then cook in a pan with olive oil on medium heat until softened – usually around 3-5 minutes – and season to taste.

2 – Shirataki Rice

shirataki rice

Shirataki rice, also known as “miracle rice” is a type of low-carb noodle made from the konjac yam.

It is composed mostly of water and glucomannan fiber, which makes it a great substitute for rice on a ketogenic diet.

Shirataki rice has zero net carbs and can absorb the flavors and seasonings of whatever dish you are preparing.

Shirataki rice can be found in most Asian supermarkets or online.

It usually comes pre-packaged in liquid but can also be found dry, which will require a bit of prep work before cooking it.

There are several different brands to choose from and all offer varying levels of flavor and texture – some brands require additional rinsing while others do not.

Before cooking, always follow the instructions on the packaging or any recipe you are using to make sure you prepare it correctly.

When cooked properly, shirataki rice can have a pleasant texture and an almost scented aroma that works great in dishes like keto fried “rice” or “rice” pudding.

3 – Mushroom Rice

mushroom rice

Mushroom rice makes a great, delicious alternative to the real thing.

This option is made from a mix of diced crimini mushrooms and cauliflower, cooked in butter and garlic until all ingredients are softened and blended together.

The texture resembles more of a wild rice than regular white, but the flavor is still comparable to that of white rice.

It’s mild yet earthy enough to stand up to Asian-style seasonings and sauces.

It’s important to be careful with this one though, as it has higher carbs than other keto-friendly substitutes.

4 – Lentils

lentils 2

Although lentils are technically part of the legume family, most nutritionists now consider lentils a “pseudo-grain” when it comes to their nutritional profile.

Lentils are high in fiber, making them a great keto substitute for rice due to their low amount of carbohydrates.

Prepare your own or buy pre-cooked packages of black or red lentils that can be quickly heated up in the microwave and served with your favorite stir-fry, soup or salad.

Lentil noodles also make an excellent replacement for spaghetti or other pasta dishes.

5 – Wild Rice

wild rice

Wild rice is an aquatic grass seed that has a lower carbohydrate content than white and brown varieties.

While still higher in carbohydrates than many keto-friendly options, it contains more protein, fiber, and essential vitamins and minerals.

Wild rice also has a distinct nutty flavor that can be a great substitute for traditional grain rice dishes.

However, depending on the desired consistency, wild rice takes much longer to cook than regular white or brown basmati rices.

To turn wild rice into a keto-friendly side dish, try combining it with other low-carb veggies like sautéed mushrooms or steamed cauliflower — or simply serve as an accompaniment to your favorite grilled protein.


The dietary shift to a ketogenic lifestyle can be daunting, but with the appropriate knowledge, it can be easy and delicious.

There are plenty of substitutes for rice, so don’t let the idea of ditching white or brown rice put a damper on your enthusiasm.

Deep-dive deeper into these options and explore the various ways to party up each of these facilities with some spice, herbs and other ingredients according to your palate.

Forget about regular rice and make room for these delicious alternatives that will fulfill your tastebuds without undermining your keto diet.

Take the rein in your own hands, have fun experimenting and welcoming something delectable without sacrificing health.

keto substitutes for rice

The 5 BEST Keto Substitutes for Rice

5 from 1 vote
Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Course Substitutes
Servings 1 Serving


  • 1 – Cauliflower Rice
  • 2 – Shirataki Rice
  • 3 – Mushroom Rice
  • 4 – Lentils
  • 5 – Wild Rice


  • Choose your preferred substitute from the list of options.
  • Organize all of your ingredients.
  • Use the proper substitute to cook your recipes.
Did you make this recipe?Mention @EatDelights or tag #eatdelights!

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