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Best Low-Carb Substitutes for Rice

Rice substitutes are about texture management: vegetable "rice" releases water, and the difference between great and soggy is how you cook it.

The substitutes, with ratios

Cauliflower rice (1:1 by volume)

Best for: Fried rice, burrito bowls, pilafs

Dry-sauté over high heat 3–4 min; never boil.

Broccoli rice (1:1)

Best for: Cheesy bakes and casseroles

Slightly sweeter, holds shape better.

Shirataki rice (1:1)

Best for: Near-zero-carb needs

Rinse thoroughly + dry-fry to remove aroma.

Watch out

For fried "rice," cook the cauliflower in a dry, very hot pan FIRST to drive off moisture, then add oil and aromatics — reversing the order guarantees mush.

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Frequently asked questions

How do I keep cauliflower rice from getting soggy?

High heat, dry pan, small batches, and no lid. Sauté three to four minutes until it steams off its moisture before adding sauces — and never boil it.

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