Best Rice Options For Keto Dieters

Rice is a staple in many diets and is used in a variety of dishes. However, it is not recommended for those on a keto diet due to its high carbohydrate content. So, what are some good alternatives to rice for those on a keto diet?

Shirataki rice

A serving of shirataki rice (7oz | 200g) has 5 calories, 2g of total carbs, 2g of fibre, and 0g of net carbs. It is also soy-free, gluten-free, vegan, and non-GMO.

To prepare shirataki rice, first, drain the rice and rinse it under tap water for 1-2 minutes. Then, add the rice to a large saute pan without oil and saute over medium-low heat to remove the moisture. Once the moisture is removed and you can hear the rice popping, add cooking oil and your preferred seasonings.

Riced cauliflower

One pound of cauliflower yields about 4 cups of "rice", and a large head of cauliflower weighing 1.5-2 lbs will yield approximately 6-8 cups. It is a great way to sneak more vegetables into your diet and is highly recommended for keto dieters who miss eating rice.

• Remove the outer leaves and stem of the cauliflower.
• Quarter the cauliflower and remove the core.
• Cut the cauliflower into small, rice-sized pieces using your chosen tool (knife, grater, or food processor).
• To cook on the stovetop, sauté the riced cauliflower in a large skillet over medium heat with 1 tablespoon of oil.
• Cover the skillet for the first 5 minutes to allow the cauliflower to steam, then remove the lid and cook for an additional 3-5 minutes.
• Season as desired and serve.

So, if you're looking for a keto-friendly rice substitute, give riced cauliflower a try! It is a versatile and nutritious option that can be used in a variety of dishes.

Riced broccoli

You can make riced broccoli at home by cutting a head of broccoli into florets and processing it in a blender or food processor until it resembles rice. You can also chop the broccoli finely with a chef's knife or grate it with a box grater. Don't forget to use the broccoli stems as well! Just peel off the knobby bits and chop them into a similar size as the florets before processing.

• Paleo Broccoli Fried Rice: Sauté the riced broccoli with garlic and season with coconut aminos, toasted sesame oil, and salt. You can also add in some sliced almonds, scallions, and a squeeze of lime juice.
• Risotto-Style Broccoli Cauliflower Casserole: Bake riced broccoli and cauliflower with bacon, shallots, garlic, asparagus, stock, and Parmesan cheese for a creamy and crispy dish.
• Quick Vietnamese Pork and Riced Broccoli Bowl: Make a sweet and sour sauce to go with the pork and broccoli rice for a quick and fancy stir-fry.
• Broccoli Rice Sushi Rolls: Pack nori sheets with brocco-rice, zucchini, bell peppers, carrots, and spinach for a veggie rainbow roll.
• Cilantro Lime Broccoli Rice: Make a gluten-free dish reminiscent of Chipotle's signature side, with cayenne pepper, cilantro, and lime. Top with a runny egg for extra protein.
• Burrito Bowl with Mexican Broccoli "Rice": Make a homemade burrito bowl with ground beef, guacamole, and broccoli-based Mexican rice.

Riced cabbage

To make riced cabbage, you will need a food processor and a skillet or frying pan. Start by washing and roughly chopping the cabbage, then pulse it in the food processor until it resembles rice. You can also use a box grater to grate the cabbage.

Next, heat some oil in your skillet over medium heat. You can use olive oil, avocado oil, or coconut oil. Add in your vegetables and spices, such as onion, garlic, bell peppers, and scallions. You can also add in pureed tomatoes or tomato paste for extra flavour. Saute these ingredients for a few minutes, then add in your riced cabbage. Continue to cook, stirring occasionally, until the cabbage is tender. This should take around 10-15 minutes.

Feel free to get creative with your riced cabbage by adding different spices and ingredients. You can make it spicy by adding cayenne pepper, jalapenos, or red chilli powder. For an Indian-inspired dish, try using turmeric, curry powder, and ghee. You can also make a Mexican-inspired riced cabbage by adding black beans, chili powder, cumin, and salsa.

Riced zucchini

Ingredients:

• Zucchini (2-4, depending on size)
• Olive oil (1-2 tablespoons)
• Onion (optional, but recommended)
• Garlic (2-3 cloves, minced or powdered)
• Salt and pepper to taste
• Cheese (optional, but recommended: cheddar, parmesan, or cream cheese)
• Butter (optional, 2 tablespoons)
• Chicken/vegetable broth (optional, 2 cups)
• Heavy cream (optional, 1/2 cup)
• Spices (optional, e.g. Italian seasoning)

Instructions:

• Grate the zucchini using a box grater or food processor. Squeeze and drain the excess liquid from the grated zucchini. You can also peel the zucchini to reduce its presence in the dish.
• (Optional) Add salt to the zucchini and toss. Transfer to a strainer and drain for 15-20 minutes, squeezing occasionally.
• Heat olive oil in a large pan or skillet over medium heat.
• (Optional) Add chopped onion to the pan and sauté until translucent.
• Add garlic and zucchini to the pan. Cook until fragrant, about 1-2 minutes.
• (Optional) Add chicken/vegetable broth and rice. Bring to a boil, then reduce heat and simmer until rice is cooked (about 15-20 minutes).
• (Optional) Remove from heat and stir in cheese. Cover and let stand for 3-5 minutes until cheese melts.
• Season with salt and pepper to taste.
• Serve immediately while warm.

Tips:

• Smaller zucchinis are less watery than larger ones.
• You can use raw or cooked riced zucchini. If using raw, it will cook in the pan with the other ingredients. If using cooked, add it towards the end and heat through.
• You can also add other vegetables like cauliflower, broccoli, or spinach.
• For a thicker consistency, add heavy cream or cream cheese.
• For a healthier option, use brown rice or quinoa instead of white rice.
• You can make this dish in advance and reheat it before serving.

Frequently asked questions