Home / Substitution Guides / Rice

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.

Adapt a recipe free with RecipeFix → · Keto Recipe Converter · Low-Carb Recipe Converter

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.

What can I use instead of rice?

Cauliflower rice is the closest match, at 1:1 by volume. Fried rice, burrito bowls, pilafs. Dry-sauté over high heat 3–4 min; never boil.

What is a good replacement for rice?

Cauliflower rice (1:1 by volume) if you want the closest result, or Broccoli rice (1:1) for cheesy bakes and casseroles. Which one is right depends on what the rice was doing in the dish.

Related guides: Pasta · Sugar (Keto) · Breadcrumbs · All guides