7 Best Low-Carb Rice Substitutes, Ranked by Net Carbs
The best low carb rice substitute is cauliflower rice, which comes in at roughly 3 g net carbs per cup versus about 45 g net carbs per cup of cooked white rice.1 It swaps in at a 1:1 ratio, holds up in fried rice and stuffed vegetables, and is sold fresh or frozen at most grocery stores. Shirataki rice runs even lower in carbs if you want the strictest possible swap.
Rice is one of the highest-carb staples on a normal plate, so it's usually the first thing to go when you start keto. The good news is you have real options — vegetables and konjac-based products that mimic the texture of rice closely enough to carry a stir-fry, a burrito bowl, or a side dish without the carb load. Below are seven substitutes ranked by how well they balance net carbs, taste, texture, and versatility, plus one master comparison table and a method for cooking the top pick correctly.
What is the best low carb substitute for rice?
Cauliflower rice is the best all-around low-carb rice substitute because it lands around 3 g net carbs per cup, tastes neutral enough to take on any seasoning, and cooks in minutes.2 If you want the absolute lowest carb count, shirataki (konjac) rice comes in near 0 g net carbs per serving, though its texture and faint smell take more getting used to. Both beat cooked white rice's roughly 45 g net carbs per cup by a wide margin.
The 7 best low-carb rice substitutes, ranked
Each option below lists its approximate net carbs, the ratio to use when swapping it for cooked rice, how it tastes and feels, and the dishes it works best in. Net-carb figures are per roughly 1-cup cooked or prepared serving unless noted, based on USDA FoodData Central values for the raw vegetable or the manufacturer's label for branded products.3
Cauliflower rice
About 3 g net carbs per cup, swap ratio 1:1. Riced cauliflower has a mild, slightly sweet flavor that fades into whatever sauce or seasoning you add, and a texture close enough to real rice grains to fool most eaters. Best for fried rice, rice bowls, stuffed peppers, and as a bed under stir-fries.
Shirataki (konjac) rice
Close to 0 g net carbs per serving, swap ratio 1:1. Made from the glucomannan fiber of the konjac root, shirataki rice is nearly carb-free and very low calorie, but it has a naturally gelatinous texture and a slight odor straight out of the package that rinsing and dry-frying largely remove.4 Best for soups, curries, and anyone tracking the strictest possible carb count.
Broccoli rice
About 4 g net carbs per cup, swap ratio 1:1. Riced broccoli behaves almost exactly like cauliflower rice but carries a slightly more assertive, vegetal flavor and a bit more fiber. Best for casseroles, grain bowls, and mixing 50/50 with cauliflower rice for variety.
Palmini rice
About 2 g net carbs per cup, drained, swap ratio 1:1. Made from young hearts of palm, Palmini's riced version has a mild flavor and a firmer bite than cauliflower. Best for cold rice salads, sushi-style bowls, and dishes where you want a substitute that holds its shape.
Riced cabbage
About 3 g net carbs per cup, swap ratio 1:1. Finely chopped or food-processor-riced cabbage is the cheapest option on this list and cooks up with a texture close to cauliflower rice, with a touch more crunch if you don't cook it all the way down. Best for fried rice and budget-friendly stir-fries.
Jicama rice
About 5 to 6 g net carbs per cup, swap ratio 1:1. Jicama is higher in net carbs than the vegetables above but still far below white rice, and its natural crunch and mild, slightly sweet flavor make it a good stand-in for cold or raw preparations. Best for sushi-style rolls and chilled rice salads.
Hemp heart rice blend
About 1 g net carbs per 3-tablespoon serving, use as a 25 to 50% blend rather than a full 1:1 swap. Hulled hemp hearts aren't a true rice replacement on their own — they're tiny, soft seeds with a nutty flavor — but stirred into cauliflower or broccoli rice they add protein, healthy fat, and a pleasant textural bite. Best as a mix-in for protein-boosted grain bowls.
Net-carb comparison: rice substitutes vs. white rice
| Substitute | Net carbs | Swap ratio | Best for |
|---|---|---|---|
| White rice (baseline) | ~45 g / cup, cooked | — | Not keto-friendly |
| Shirataki (konjac) rice | ~0 g / serving | 1:1 | Strict keto, soups, curries |
| Palmini rice | ~2 g / cup, drained | 1:1 | Cold salads, sushi-style bowls |
| Cauliflower rice | ~3 g / cup | 1:1 | Fried rice, bowls, stuffed veggies |
| Riced cabbage | ~3 g / cup | 1:1 | Budget fried rice, stir-fries |
| Broccoli rice | ~4 g / cup | 1:1 | Casseroles, grain bowls |
| Jicama rice | ~5 to 6 g / cup | 1:1 | Sushi-style rolls, cold salads |
| Hemp heart rice blend | ~1 g / 3 tbsp | 25 to 50% blend-in | Protein-boosted bowls |
Check any substitute you're unsure about, along with the rest of your day's totals, on the net-carb calculator, and see where rice and its swaps fit into a full day of eating on the keto food list.
How do you cook cauliflower rice as a keto swap?
The trick to cauliflower rice is drying it out and cooking it fast over high heat, since the vegetable holds a lot of water that turns it mushy if you steam or boil it the way you'd cook grain rice. Follow these four steps for a texture close to the real thing.
Step 1: Rice the cauliflower
Pulse raw florets in a food processor until the pieces are grain-sized, or start with pre-riced fresh or frozen cauliflower to skip this step entirely.
Step 2: Dry it out
Spread the riced cauliflower on a clean towel or paper towels and press out as much moisture as you can before it hits the pan. This single step prevents most of the sogginess people complain about.
Step 3: Cook it hot and fast
Saute in a dry or lightly oiled skillet over medium-high heat for 5 to 7 minutes, stirring occasionally, rather than steaming or microwaving it in a covered dish.
Step 4: Season and swap it in
Salt after cooking rather than before — salting raw cauliflower draws out even more water — then use the finished rice as a 1:1 swap anywhere a recipe calls for cooked rice.
The same dry-then-sear approach works for broccoli rice and riced cabbage. Shirataki and Palmini rice need a shorter dry saute (2 to 3 minutes) mainly to drive off excess liquid from the package, not to cook the vegetable itself.
If rice substitutes have you rethinking other high-carb staples, the same logic applies to low-carb pasta substitutes and low-carb potato substitutes — both lean on similar vegetable and konjac-based swaps. For the full swap directory, start at the low-carb substitutes hub, and use the keto macros guide to see how a handful of net carbs from a rice swap fits your daily target. If you're unsure whether a specific packaged "rice" product fits your plan, check it against the food database.
Frequently Asked Questions
What is the best low carb substitute for rice?
Does cauliflower rice taste like real rice?
Can you use shirataki rice instead of white rice?
How many net carbs are in a cup of white rice?
Is riced broccoli lower carb than cauliflower rice?
Works cited
Article history
- Repaired the Cleveland Clinic shirataki citation
- First published
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