Keto substitutes for rice

Net carbs compared

White rice (1 cup cooked) 44 g

Cauliflower rice (1 cup riced) 3.2 g

Shirataki (konjac) rice (1 cup) 0 g

Cauliflower fried rice (serving) 6.9 g

Mexican cauliflower rice (serving) 6.8 g

Shredded cabbage (1 cup shredded) 2.3 g

Hemp hearts (3 tbsp) 1.4 g

The best swaps

1. 1

   Cauliflower rice

   Pulsed cauliflower has a neutral flavor and rice-like texture, with about 3 g net carbs per cup.

   Best for: Curries, burrito bowls, stir-fries, fried rice

   3.2 g net / 1 cup riced · 93% fewer Nutrition Recipe: Perfect Cauliflower Rice
2. 2

   Shirataki (konjac) rice

   Made from konjac fiber, it has essentially zero net carbs. Rinse well and dry-fry before saucing.

   Best for: Sushi bowls, fried rice, soups

   0 g net / 1 cup · 100% fewer Nutrition
3. 3

   Cauliflower fried rice

   Cook riced cauliflower in a very hot pan with egg, tamari and sesame oil for real takeout flavor.

   Best for: Takeout night

   6.9 g net / serving · 84% fewer Recipe: Cauliflower Fried Rice
4. 4

   Mexican cauliflower rice

   Tomato, cumin and lime turn plain cauli-rice into a burrito-bowl base.

   Best for: Taco and fajita bowls

   6.8 g net / serving · 85% fewer Recipe: Mexican Cauliflower Rice
5. 5

   Shredded cabbage

   Sautéed until tender-crisp, cabbage makes a hearty bed for saucy dishes.

   Best for: Stir-fries, egg roll bowls

   2.3 g net / 1 cup shredded · 95% fewer Nutrition
6. 6

   Hemp hearts

   A nutty, high-protein sprinkle that mimics quinoa in grain bowls.

   Best for: Salads and "grain" bowls

   1.4 g net / 3 tbsp · 97% fewer Nutrition

Tips for better rice swaps

• Squeeze riced cauliflower in a clean towel before cooking so it fries instead of steams.
• Frozen riced cauliflower is a huge time-saver — cook it straight from frozen in a hot, wide pan.
• Season boldly: rice is bland, but cauliflower benefits from garlic, butter, broth or lime.

More recipes that replace rice

Dinners & mains

Butter Chicken

6.4 g net carbs 50 min · 3 variations

Dinners & mains

Chicken Fajita Bowl

8.6 g net carbs 40 min · 3 variations

Dinners & mains

Chicken & Broccoli Stir-Fry

6.9 g net carbs 35 min · 3 variations

Dinners & mains

Salmon Poke Bowl with Cauliflower Rice

5.9 g net carbs 30 min · 2 variations

Dinners & mains

Chicken Tikka Masala

8.6 g net carbs 55 min · 3 variations

Dinners & mains

Kung Pao Chicken

5.9 g net carbs 32 min · 3 variations

Dinners & mains

Chicken Shawarma Bowl

9 g net carbs 50 min · 3 variations

Dinners & mains

Thai Green Curry Chicken

9 g net carbs 45 min · 2 variations

Foods this guide replaces

White rice 44 g net carbs · 1 cup cooked Not keto Brown rice 48 g net carbs · 1 cup cooked Not keto Quinoa 34 g net carbs · 1 cup cooked Not keto Couscous 34 g net carbs · 1 cup cooked Not keto Barley 38 g net carbs · 1 cup cooked Not keto