Yow will discover rice just about in each pantry, kitchen, and even restaurant all over the world. It is an extremely versatile ingredient featured in world cuisines, from basic dishes like risotto to sushi. However should you’re following a low-carb food regimen, you is perhaps questioning – is rice keto? Let’s discover the dietary data of rice, in addition to some keto-friendly rice recipes and low-carb rice alternate options.
Paella, risotto, stuffed peppers, jambalaya… rice is the bottom in a lot of my favourite recipes. On a keto food regimen, nevertheless, sacrifices should be made!
Whereas complete meals like rice might be part of a nutritious diet, this does not imply it is suited to a low-carb food regimen.
To be able to attain ketosis, we have to restrict the quantity of carbohydrates that we eat to below 50g per day. This forces our our bodies to begin burning fats shops for power somewhat than the same old carbohydrates.
To fulfill this objective, some basic meals instantly change into off-limits!
So, are you able to eat rice on keto?
On this put up, we will discover out! I am sharing all it’s essential to find out about rice, low-carb rice substitutes, and keto rice recipes that can assist you alongside the best way.
Is rice keto-friendly?
Suffice it to say that rice isn’t a keto-friendly meals.Â
Cereal grains, together with rice, are extensively prevented on the ketogenic food regimen as a result of they include excessive carb counts that restrict the potential of ketosis.
The carbs in rice are far too excessive to suit right into a balanced low-carb food regimen. There are 40-50 grams of internet carbs per serving (1 cup) of cooked white rice, relying on the variability.
And whilst you cannot eat rice on a keto food regimen, all hope isn’t misplaced!
There are many low-carb rice alternate options that you should use in your favourite rice-based recipes.
Keto rice substitutes
Rice is essentially the most consumed grain in the whole world! It is smart, then, that so many recipes revolve round this humble meals.
To eat your favourite rice-based recipes on a low-carb food regimen, listed here are a number of the substitutions you should use.
Cauliflower rice
Cauliflower rice is fingers down the preferred of all of the low-carb rice substitutes. Made merely from mixing cauliflower florets in a meals processor, you may sub this keto-friendly veggie for any dish with cooked rice.
For the simplest strategy to prep this rice different, learn my put up on the way to make cauliflower rice within the microwave.
Cauliflower rice vitamin
The macronutrients for 1 cup of uncooked cauliflower rice (107 grams) embody:
- Complete carbs – 5g
- Web carbs – 3g
- Energy – 27
- Protein – 2g
- Fats – <1g
- Fiber – 2g
Cabbage rice
Shredded cabbage additionally makes a wonderful rice substitute in casseroles, dumplings, stir-fries, and Buddha bowls.
Cabbage rice actually soaks up taste, so when paired with a scrumptious cooking sauce, it is even tastier than conventional rice!
Cabbage rice vitamin
The macronutrients for 1 cup of shredded cabbage embody:
- Complete carbs – 3.9g
- Web carbs – 2.3g
- Energy – 17
- Protein – 1g
- Fats – <1g
- Fiber – 1.6
Miracle Rice
Also referred to as konjac rice or shirataki rice, Miracle Rice has a low carb rely and an extremely small quantity of energy (simply 10 energy in a complete package deal!)
You need to use this rice in any conventional rice dish, pairing properly with Asian-inspired flavors.
The rice grains are comprised of the konjac plant, which is 97% water! The remainder is a low-calorie plant fiber that makes you’re feeling full with only a few energy.
Do observe that Miracle Rice should not be eaten in extra as a result of it will probably trigger some bloating and discomfort from its excessive fiber content material.
Miracle rice vitamin
The macronutrients for 1 package deal of Miracle Rice (227g) embody:
- Complete carbs – 9g
- Web carbs – 4g
- Energy – 10
- Protein – 0g
- Fats – 0g
- Fiber – 5g
Mushroom rice
Mushrooms make an excellent scrumptious keto rice substitute. Unsurprisingly, their pure umami taste provides a ton to a dish, pairing completely with miso, sesame oil, soy sauce, and creamy nut butter.
You may make mushroom rice from any number of mushrooms you select. Use it in bowls, stuffed peppers, and fried rice dishes!
Mushroom rice vitamin
The macronutrients for 1 cup of white mushrooms (96g) embody:
- Complete carbs – 3g
- Web carbs – 2g
- Energy – 21
- Protein – 3g
- Fats – 0g
- Fiber – 1g
Broccoli rice
You possibly can pre-purchase broccoli rice within the recent or frozen aisle or make it at dwelling by grinding broccoli florets in a meals processor.
The result’s a nutrient-packed rice substitute that’s scrumptious together with cream cheese, cheddar, and cracked pepper.
You too can combine it with lemon juice, olive oil, and cilantro for a recent and aromatic facet dish.
Broccoli rice vitamin
The macronutrients for 1 cup of broccoli rice (85g)
- Complete carbs – 4g
- Web carbs – 1g
- Energy – 25
- Protein – 3g
- Fats – 0g
- Fiber – 3g
11 Keto rice different recipes
Prepared to begin consuming rice once more? Take a look at my favourite low-carb “rice recipes” that includes cauliflower, Miracle Rice, and extra!
1. Keto rice pudding
My keto rice pudding is made with Miracle Rice, eggs, and a low-carb sugar substitute.
Nutmeg, coconut cream, and vanilla make this dessert a creamy delight!
2. Floor turkey and cauliflower rice casserole
This floor turkey and cauliflower rice casserole is wealthy, creamy, and straightforward to make.
The perfect half is the unimaginable cheese mix, together with cream cheese, cheddar, and mozzarella.
3. Straightforward mushroom cauliflower rice risotto
This straightforward mushroom cauliflower rice risotto is a straightforward facet dish with main star energy, that includes coconut cream, tacky dietary yeast, and child bella mushrooms.
4. Cilantro lime cauliflower rice
My cilantro lime cauliflower rice is the right addition to any Mexican-inspired meal. Pair it with low-carb fajitas, burritos, or seasoned pork.
The mixture of cilantro and lime is shiny and acidic, livening up any unfold.
5. Filipino garlic cauliflower fried rice
This garlic cauliflower fried rice makes for a scrumptious breakfast, made with eggs, ham, and riced cauliflower.
6. Keto Mexican cauliflower rice
This Mexican cauliflower rice combines simply cauliflower, tomatoes, seasoning, and recent cilantro for a scrumptious low-carb dish.
7. Cabbage rice with Indian spices
This Indian-spiced cabbage rice is tasty by itself or pairs properly with Indian curry. The cabbage base soaks up the Indian spices for a aromatic and flavorful end result.Â
8. Ham and cauliflower rice casserole
My ham and cauliflower rice casserole is layered with melted cheese for a simple, crowd-pleasing dish. It really works splendidly for big gatherings.Â
9. Chinese language cauliflower pork fried rice
My Chinese language cauliflower pork fried rice is more healthy and cheaper than getting takeout. Plus, it’s very keto-friendly!
10. Tacky beef taco skillet with cauliflower rice
This tacky beef taco skillet forgoes the high-carb tortillas for a well-seasoned, low-carb dish.
11. Tacky cauliflower rice
My tacky cauliflower rice is fast and straightforward to make, full of cheddar, cream cheese, and sugar-free bacon.
Serve it up with roasted hen, or any of your favourite mains.Â
FAQs
Listed here are the questions I am most requested about consuming rice on a keto food regimen. Let me know when you have any additional questions within the feedback down beneath.
Sadly, brown rice is not keto. In reality, no number of rice is keto-friendly, together with white rice, brown rice, and wild rice.
As an alternative, go for a low-carb different comprised of cauliflower, mushroom, broccoli, cabbage, or konjac.
Cauliflower rice is certainly keto! Produced from a low-carb vegetable, this rice is a extensively used different in keto cooking.
Cauliflower rice has gained a lot reputation you could simply purchase it pre-ground within the recent or frozen aisle. Whereas it is slightly dearer than processing the cauliflower by yourself, generally the comfort is definitely worth the price ticket.
Technically, the keto food regimen would not suggest together with any grains in your food regimen. Grains are high-carb meals that may have an effect on your physique’s potential to succeed in ketosis.
With that mentioned, popcorn is a little bit of an exception.
One cup of cooked popcorn comprises 5 grams of internet carbs which might be match into your every day carb allotment. The extra frequent serving of popcorn, nevertheless, is 3 cups, and it is easy to get carried away!
For extra data, learn my put up on “Is popcorn keto?“
Konjac rice comes closest to being a carb-free rice, with the vast majority of its carbohydrates coming from dietary fiber.
Dietary data is unclear with carb counts various between manufacturers. For knowledgeable consuming, at all times keep in mind to learn the macronutrients earlier than buying.
Need extra low-carb recipes? Attempt these!
For those who’re impressed by these low-carb rice alternate options, these keto recipes make the right pairing to cauliflower rice, broccoli rice, and extra:
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