Keto rice: keto-friendly alternatives for your rice cravings

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Isabel Aestelle received her B.A in Communication from Far Eastern University Manila in the Philippines. She fell in love with words when she first started writing poetries and short stories at the age of 10. Her passion in health and wellness are pretty much seen in almost everything she does.

keto rice alternatives

You should by now that doing a low-carb diet such as Ketogenic strictly doesn’t promote a high carb consumption. If you are a lover of carbs, shifting from high-carb to low-carb must really be a struggle for you.

Well, no one can blame you. Everyone loves carbs for sure. Most especially if we try to talk about the holy grail – rice. Sad to say, rice contains a high amount of carbohydrates making it not Keto approved.

However, being in a Keto diet doesn’t mean you will have to bid goodbye to everyone’s favorite. There are different kinds of rice all around the globe – making it possible for low-carb dieters find their own Keto rice alternatives.

1. Cauliflower Rice

For low-carb diets, cauliflower rice is a famous Keto rice alternative. This type of rice isn’t hard to find since you may find it at any local stores near you. This can also be made at home if you have a cheese grater or a food processor.

Cauliflower being a nutritional powerhouse can bring a lot of health benefits in your body. Aside from it’s a good food for weight loss, this cruciferous vegetable also helps fight cancer and inflammation which could lead to chronic diseases. It is laso a good source of vitamin C and K. Cauliflower is too healthy it doesn’t only contain anti-inflammatory effects that can help get rid of radicals in the body, but it also has antioxidants to reduce oxidative stress.

If you do not know how to prepare one yet, kindly check the link below for some cauliflower recipe ideas.


2. Cabbage Rice

Making yourself a cabbage rice is actually not that hard. Similar to cauliflower rice, you will only need a food processor for this one. In choosing which cabbage is best for your rice, we highly recommend the red cabbage. This specific kind of cabbage contains a high amount of iron and vitamins C and A. So if you’re looking for a rice alternative that is really low in carbohydrates and could keep you satiated at the same time, then cabbage rice is just perfect for you. Cabbage rice can guarantee you the lowest amount of carbs so you wouldn’t feel guilty every time you feel like enjoying a cup of this healthy rice.

Depending on your preference, there are several ways in preparing cabbage rice. To give you an idea on how to, check out the link below.


3. Miracle Rice

Miracle rice also known as Shirataki rice is not just low in carb content but is also incredibly zero in calorie. Having this prepared from konnyaku flour which originated from the konnyaku plant, explains why this specific kind of rice is calorie-free. Aside from it helps you lose weight, Miracle rice also aids digestion and helps improve cholesterol levels.

One good selling point of Miracle rice aside from being convenient due to its availability in local stores, it’s too Keto-friendly you wouldn’t even including them in your macro calculation.

Here is a link that you can check out for some miracle rice recipes:

4. Rutabaga Rice

Rutabaga is said to come from the family of cruciferous veggies.It has been mostly used as a substitute for potatoes but it could also be an alternative for rice when in Keto. With the help of a food processor, you can simply make a rice texture out of Rutabaga.

Containing 9g of net carbs, 2g of protein, and 0g fat, Rutabaga rice is a perfect choice for low-carb dieters. This kind of rice could provide you minerals such as phosphorus, manganese, calcium, iron, and zinc. It is also a good source of antioxidants. Having said, it could help boost your immune system, improve your digestion, and be of aid to your metabolic function.

An exciting recipe for Rutabaga rice is in this link:

Brussels Sprout Rutabaga Rice with Chicken Sausage

5. Butternut Squash Rice

What else can you do with your food processor? You can have yourself a butternut squash rice!

Though if you’re strictly keeping an eye with your macros, you may find this type of rice a bit high in carb content compared to others. Even though it contains 21 g of carbohydrates, the health benefits you will be getting from butternut squash rice could actually make the amount of carb worth it.

It contains an abundant amount of vitamins A, C, E, and B6. It could also provide you with healthy minerals such as manganese, potassium, and magnesium.
To make your keto friendly rice more exciting, check out the link for more ways of preparing a butternut squash rice.


You must be asking why rice is sort of restricted from being consumed much when in Keto. Well, as mentioned earlier, rice or white rice to be specific, contains a high amount of carbohydrates, which is what we’ve been trying to avoid in Ketogenic dieting.

In general, any kind of rice is still considered grain. Even though carbs are also beneficial and needed for the body, it is not that necessary for Keto dieters. This is why you will have to come up with your own Keto rice to make you feel like you still get to enjoy rice every once in a while.

There you have it! After knowing the Keto rice alternatives that you can include in your meals, you won’t have to sacrifice your rice cravings anymore.

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