Keto-Friendly Rice Alternatives: Creative Carb Swaps For Your Meals

Rice is a staple food for many people, but it's not always the best option for those on a keto diet. If you're looking for alternatives to rice that fit within the keto diet's guidelines, there are several options to consider. Cauliflower rice, for example, is a popular low-calorie and low-carb substitute that has a similar look and texture to white rice. Other options include cabbage rice, broccoli rice, zucchini rice, and parsnip rice. These alternatives are made by ricing or grating the vegetables into rice-sized bits, which can be done by hand or with a food processor. They offer a nutritious and low-carb way to enjoy your favourite rice-based dishes while sticking to your keto diet.

Riced cauliflower

To make riced cauliflower, first cut the head of cauliflower into quarters and slice off the core. Cut the cauliflower into florets, which can then be chopped or grated into rice-sized pieces. This can be done with a food processor, box grater or knife. One medium head of cauliflower yields about 4 cups of rice.

Shirataki rice

Some people may not like the texture and smell of shirataki rice, but it is a good option for those following a keto diet.

Riced broccoli

To make riced broccoli, you will need a food processor. Cut the broccoli florets into small pieces and pulse them in the food processor until they resemble rice grains. If you are using broccoli stems, chop them into small cubes before processing. You may need to scrape down the sides of the food processor bowl a few times to ensure an even texture.

Once you have made your riced broccoli, it can be cooked in a similar way to rice. Heat some avocado oil or ghee in a skillet over medium heat, add the riced broccoli, and season with salt and pepper. Stir-fry for around 3 minutes, until the broccoli is bright green and tender but not mushy.

Wild rice

However, wild rice is a good source of protein, containing about 40% more protein than brown rice. It is considered a complete protein as it contains all nine essential amino acids. It is also high in fibre, potassium, zinc, magnesium, and antioxidants. Its nutty, earthy taste makes it a great addition to casseroles, soups, and salads.

If you are looking for a keto-friendly alternative to wild rice, you could try Shirataki or Konjac rice, made from a vegetable that resembles potatoes, or zucchini noodles.

Quinoa

If you are on a keto diet, you can still eat quinoa, but only in small amounts. A 3.5-ounce (100-gram) serving of cooked quinoa contains 21.2 grams of carbohydrates, which is already more than the 13 grams of net carbs in a slice of whole-grain bread, which is generally off-limits on keto. A 100-gram serving of quinoa also contains 2.6 grams of fibre, giving it a net carb count of 18.6 grams. On a strict keto diet, you would be limited to 20 grams of carbs per day, so one serving of quinoa would exceed your allowance. Even on a more relaxed keto diet, which allows up to 50 grams of carbs per day, you would still need to restrict your carb intake for the rest of the day.

If you want to include quinoa in your keto diet, it is best to use it sparingly as a garnish rather than a main dish. For example, you could sprinkle a spoonful on a salad or add a small amount to a stew or oatmeal.

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