• Elise Jones

Best Rice Substitute For Keto Diet

So, you've started the keto diet recently and are figuring out what to eat.

You've done your research on Google and planned your meals. You're fully inspired and excited to test this new diet that is high in fats and low in carb until you see the foods' list.

You realize that you're not allowed to eat starchy vegetables, potato, bread, rice, and other foods that are high in carb as well.

Then you realize slowly that it isn't as easy as you thought!

The Carb Craving


Carbohydrate cravings are characterized by an extreme desire for sweet or starchy foods like pasta, bread, rice, candy, donuts, pizza, and more.

These cravings typically occur as you're first starting out on your Keto journey, and happen for several reasons, primarily related to low blood glucose, or hypoglycemia.

In essence, when fat cells get too much energy, there's not enough to fuel the brain, which is constantly monitoring the calories in your blood. “When (the brain) sees calories are dropping, it triggers hunger and cravings,” Ludwig said.

Rice are carbs too!

Cauliflower Rice (Best Rice Substitute For Keto Diet)

“One of the most popular low-carb rice alternatives, cauliflower rice provides some protein and fiber, plus 45 percent of the daily value of vitamin C, per serving,” says nutritionist Kelly Jones.

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.

Research also suggests that cauliflower (and similar veggies) play an important role in gut health and digestion.

Per serving (3/4 cup): 20 calories, 0 g fat, 4 g carbs, 2 g fiber, 2 g sugar, 20 mg sodium, 2 g protein

"Let us know which is your favorite rice substitute on the keto diet and get a chance to get featured on our Instagram page @the.keto.table".