What can I have instead of rice on keto?

6 Keto-Friendly and Low Carb Rice Substitutes Cauliflower Rice. 0.9 grams net carbs and 0.9 grams protein per 50 grams cooked serving. ... Shirataki Rice. 0.6 grams net carbs and 0 grams protein per 50 grams cooked serving. ... Mushroom Rice. ... Lentils. ... Wild Rice. ... Quinoa.

atkins.com - Low Carb & Keto-Friendly Rice Substitutes & Alternatives - Atkins

What is the lightest dinner?

100+ Light Dinner Ideas That Are Healthy, Family-Friendly, and Quick to Prepare of 103. Asparagus, Potato & Spinach Galette. ... of 103. Katsu Pork...

Last updated Oct 3, 2019

Can you have an apple on keto?

Apples. An apple a day may keep the doctor away, but it really has no place in a keto diet. One medium apple has more than 22 g of net carbs,...

Last updated Oct 21, 2022

Promotion

Although rice can be incorporated as part of a regular, healthy diet, it is high in carbs and low in protein. That means, if it’s not consumed with the right amount of fiber, fat, and protein at mealtimes, eating this popular grain may cause your blood sugar to spike.

For comparison, there are:

13.8 grams net carbs and 1.3 grams protein per 50 grams of cooked white rice. 11.9 grams net carbs and 1.4 grams protein per 50 grams of cooked brown rice. Whether you’re making a burrito bowl or a stir fry, there are plenty of simple, healthy low carb rice substitutes on the market—many of which are in the produce aisle! So if you’re following an Atkins plan or just looking to add more variety and nutrition to your diet, try these three keto or low carb alternatives to rice.

1. Cauliflower Rice

0.9 grams net carbs and 0.9 grams protein per 50 grams cooked serving Cauliflower rice is undoubtedly one of the most popular low calorie and low carb rice substitutes thanks to its similar look and texture to white rice. You can also try cabbage rice, broccoli rice, and zucchini rice to similar effect. Look for these veggies already “riced” in the produce section or easily dice them into rice-sized bits yourself with a food processor. Cauliflower rice and other vegetable rice substitutes are a great way to add extra servings of nutrient-dense, foundation vegetables to your meals.

Try these Atkins Recipes

Instant Pot® Chicken & Mushroom Cauliflower Rice

Keto Cauliflower Risotto Recipe

2. Shirataki Rice

0.6 grams net carbs and 0 grams protein per 50 grams cooked serving Shirataki rice is referred to as “miracle rice” for good reason. Made from konjac root—an herb grown in parts of Asia—shirataki rice and noodles are not only free from calories, soy, and gluten, it typically contains between 1 and 3 grams of carbs per serving. Miracle rice is also a rich source of fiber, an important nutrient for any healthy diet. Plus, you can use it in any recipe that calls for shirataki noodles for a change of pace and texture, like the ones below.

Try these Atkins Recipes

Veggie “Beef” Crumble & Shirataki Sauté with Brussel Sprouts

Shirataki Cauliflower Macaroni and Cheese

3. Mushroom Rice

1.5 grams net carbs and 1.1 grams protein per 50 grams cooked serving Mushrooms make for a great keto substitute for rice thanks to their savory, earthy flavor. Sliced white mushrooms have just 2 grams of carbs per cup, but any finely chopped variety will do. Sauté a cup or two of diced mushrooms in a pan with some butter to bring out their rich flavor. You can even combine mushroom rice with other low carb rice alternatives to switch up the flavor and texture of your meals.

Try this Atkins Recipe

Which dressings are keto-friendly?

The best homemade keto salad dressings Mayonnaise. This condiment contains egg yolks, Dijon mustard, avocado or olive oil, lemon juice, and white...

Last updated Oct 24, 2019

Can you have a wake if you are cremated?

The common misconception about cremation is that it is not possible to have a visitation, wake or more formal services. Visitations are not only...

Last updated Nov 24, 2020

Promotion

Mushroom and Shallot Melange

The next few low carb rice alternatives aren’t compatible with a strict keto diet. However, if you’re on a flexible keto diet or living a low carb lifestyle, you have more options. While similar in net carbs, brown rice—plus the following options—have more protein per serving than white rice, making it a great swap that will still keep you on track to your goals. (Just be sure to track your net carbs with the free Atkins app.)

4. Lentils

6.1 grams net carbs and 4.5 grams protein per 50 grams cooked serving Small and absorbent, lentils are an excellent low carb rice substitute and easily sprinkled in salads or used as a base where you would typically have served a dish over rice. Not only are these versatile legumes high in protein, they’ll also give your diet a boost of iron, potassium, fiber, folate, and other super nutrients.

Try this Atkins Recipe

Cumin-Crusted Snapper with Lentil-Spinach Sauté and Mojo

5. Wild Rice

9.8 grams carbs and 4.5 grams protein per 50 grams cooked serving

Although it has the same shape as rice, wild rice is actually a type of grass. It makes for a great low carb rice substitute because it has a similar texture to rice, but has fewer calories and about 40 percent more protein than brown rice. It’s also considered a complete protein because it contains all nine essential amino acids. Not to mention, it’s high in fiber, potassium, zinc, magnesium, and antioxidants. Wild rice’s nutty, earthy taste will add some interest to any meal, but we especially love it in casseroles, soups, and salads. Make big batches at a time and keep leftovers frozen for quick use in future recipes.

Try this Atkins Recipe

Chopped Salad with Wild Rice

6. Quinoa

9.3 grams carbs and 2.2 grams protein per 50 grams cooked serving

Quinoa is a great gluten-free, high-protein and high-fiber low carb rice substitute. Technically a seed, it has a grain-like taste and texture perfect for occasionally swapping places with rice. It’s still a little high in starchy carbs, so only incorporate it into your diet a few times a week or as a smaller side dish.

Try this Atkins Recipe

Saffron Shrimp and Quinoa Paella

For more keto ingredient swaps and low carb recipes, get started with Atkins today!

atkins.com - Low Carb & Keto-Friendly Rice Substitutes & Alternatives - Atkins

What drink burns fat in the morning?

Ginger also contains two compounds called zingerone and shogaols that help in burning fat when consumed regularly. Ginger water can be prepared by...

Last updated Jan 13, 2021

What is the cause of a double chin?

A double chin, also known as submental fat, is a common occurrence that happens when a layer of fat forms below your chin. A double chin is often...

Last updated Feb 15, 2022

Promotion

Will an 18 hour fast put me in ketosis?

Additionally, note that forms of intermittent fasting that have shorter windows of fasting ranging from 12–18 hours per day may not reach this...

Last updated Dec 17, 2021

Promotion

Are raisins good for you?

4 days ago Despite their small size, raisins are packed with energy and rich in fiber, vitamins, and minerals. Raisins are naturally sweet and high...

Last updated Aug 15, 2018