If you're looking for low carb rice alternatives – I have an awesome list for you that isn't just cauli rice!
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One cup of white rice contains nearly 45g net carbs. So it's no surprise that low carbers need alternatives! Rice is a key ingredient for so many cuisines whether as an integral part of the dish or on the side. Rice is cheap, filling, and it absorbs flavors very well.
So I decided to collect together all the best alternatives and substitutes to rice – there's more than you might think!
What's in this Article?
The Best Keto Rice Substitutes
So I'm going to start with cauliflower rice. It's a fantastic and versatile low carb rice alternative – one cup contains just 3g net carbs! When I started low carbing back in 2008 I found it very hard to get used to the amount of cauliflower that was suddenly in my diet. But I realized that for most people, it needs some bold flavors with it. I wasn't going to just make mashed cauliflower – it would be Horseradish Cauliflower Mash.
I have used cauli rice in SO many ways since then – so I'm going to drop a link here for how to make cauliflower rice.
Although it's SO easy to buy it ready-riced these days – buying it frozen is SO convenient because you don't have to defrost it before cooking. Before we move onto other options, here are a few recipes that you can make with cauliflower rice:
- Cauliflower Risotto with Roasted Red Peppers and Burrata or Pumpkin Risotto!
- Saffron Cauliflower Rice
- Sausage and Cauli Rice Pilaf
- Cardamom Cauliflower Rice
- Cauliflower Fried Rice with Bacon, Asparagus and Poached Eggs
- Low Carb Italian Sausage and Cauliflower Salad
- Low Carb Tabbouleh
- One Pot Chicken and Cauli Rice Casserole
- Low Carb Arroz Verde
OK so next up – riced broccoli. Similar to cauliflower and yet OHHH so different!
Check out my recipe for a super easy (and cheesy!) Broccoli-Rice Casserole!
A little higher in carbs than cauliflower or broccoli – but if you fancy a change, it is highly recommended. And of course nowhere near as high as real rice! It's as easy to make as cauli- or brocci-rice (!), but with more flavor – so give it a try!
Find out how to make turnip rice – I sauté it with bacon, garlic, and rosemary. YUM!
Sticking with natural ingredients once again – my next suggestion is a relatively new product on the market – Palmini rice! They're made from hearts of palm, and very low in carbs. Buy them from Amazon or Netrition! I used them recently to make this low carb biryani!
I'm also going to throw in here that I've heard of zucchini rice and cabbage rice – but I haven't tried either. I think that zucchini rice would be too watery, and cabbage rice would have completely the wrong texture – but let me know in the comments if I should try them!
Moving onto manufactured alternatives, I have long been a fan of shirataki rice (also known as konjac rice). My Ultimate Guide to Shirataki discusses both the noodles and the rice.
As a zero carb alternative to regular rice – it definitely should be considered! Here are some recipes that you might like:
- Low Carb Greek Lemon Soup with Shirataki Rice
- Low Carb Shirataki Rice with Cilantro and Lime
- Chicken Salsa Verde with Shirataki Rice
Low Carb Orzo
OK, so I'm slightly sneaking this one in because orzo is in fact rice-shaped pasta. But I feel that it still had a place in this article! It's a product from one of my favorite brands – The Great Low Carb Bread Company – who also make pasta!
Find out more about it in my recipe for low carb Orzo with Spinach and Parmesan!
So have I missed anything? Let me know in the comments if you know of any low carb rice alternatives that I haven't mentioned here!
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