6 Low Carb Rice Substitutes That Seriously Satisfy

Though it looks like white rice and has a similar texture, cauliflower rice offers up extra vitamins and minerals and has far fewer carbohydrates (just 4 grams per serving). This "rice" steams in the bag in the microwave for about six minutes and turns out surprisingly firm, with little mush or excess moisture. In addition to the plain cauliflower option, testers loved the Green Giant Cauliflower Medley, which has added veggies like peas, and the Green Giant Rainbow Cauliflower, which features purple and orange cauliflower too.

You can also find fresh riced cauliflower in the produce section at your grocery store or dice up a head of cauliflower yourself in a food processor. Deputy Food Editor Trish Clasen Marsanico loves cooking cauliflower rice into her morning oatmeal or adding it to the steaming rack of her rice cooker to enjoy with regular rice.

Nutritional information (per 1/2 cup serving): 20 cal, 0 g fat, 4 g carb, 2 g fiber, 2 g protein

Shirataki rice is made from a type of fiber that comes from the konjac plant. Though it's often found in noodle form, it can be cut into rice-like pieces. It must be drained and rinsed before stir-frying or microwaving, and it heats up in minutes. Testers noted that it had almost no taste and a pleasant, chewy texture. Its mild flavor makes it perfect for mixing with plenty of spices or your favorite sauce. We'd also suggest pairing it with a protein and high-fiber veggies to make it more satisfying. Enjoyed alone, it's a relatively low-calorie food (the whole pouch has just 10 calories) and may not keep you full.

Nutritional information (per package): 10 cal, 0 g fat, 4 g carb, 1 g fiber, 0 g protein

RELATED: 9 Best Grocery Delivery Services to Use in 2024

Rice made from legume flour contains more carbohydrates (usually between 20 to 30 grams per serving) than other low carb rice substitutes, but we found it most closely resembles the taste and texture of regular rice. Good Housekeeping Nutrition Lab Director Stefani Sassos noted that she makes it once or twice a week: "It has great ingredients and cooks up wonderfully!" The chickpea-based rice cooks in salted boiling water, like pasta, and turns out nicely al dente. Testers noted that it reminds them of orzo.

This type of rice offers impressive nutritional benefits, like a high amount of protein and fiber, that you won't find in regular rice. Testers liked both the plain and the Garlic Olive Oil varieties.

Nutritional information (per 1/4 cup dry): 170 cal, 3 g fat, 30 g carb, 5 g fiber, 11 g protein

Sassos recommends this broccoli rice for its short ingredients list and shelf-stable convenience. "I can just keep it in the pantry for when I need it, though I prefer it heated on a skillet than in the microwave," she says. What you may lose in the firm, chewy texture of regular rice you gain in the sweet, earthy taste of broccoli and its many health benefits — just half a cup of cooked broccoli provides over 80% of your recommended daily intake of vitamin C.

Just like cauliflower rice, you can also find frozen broccoli rice (which should just contain one ingredient: broccoli), fresh riced broccoli or you can make your own with a few heads of broccoli.

Nutritional information (per 1 cup serving): 20 cal, 0 g fat, 4 g carb, 3 g fiber, 2 g protein

This legume-based rice, which contains lentil flour, chickpea flour, pea fiber, rice flour, sunflower oil and sea salt, has 10 grams of protein per serving (compared to about four grams of protein in the same amount of brown rice) and five grams of fiber compared to brown rice's 2 grams. It cooks relatively quickly, steeping in hot water for 12 minutes. Once all of the liquid has been absorbed, the rice is tender but not mushy and has a mild, earthy taste. Testers enjoyed both the Original and the Cilantro Lime flavors.

Nutritional information (per 1/3 cup dry): 170 cal, 2 g fat, 30 g carb, 6 g fiber, 11 g protein

For a tasty low carb rice substitute, it may be worth looking to another grain entirely. Quinoa, which is technically in the same plant family as spinach and Swiss chard but classified as a whole grain, has a fluffy texture and earthy, nutty flavor just like rice. The pseudo-cereal is also high in protein, fiber, vitamins and minerals, and naturally gluten-free. It is higher in carbohydrates than our other low carb rice substitutes, but still clocks in at under 30 grams of carbs per serving. Quinoa makes a great addition to soups and salads, or you can swap it in for rice in a burrito bowl, stir-fry or pilaf.

Nutritional information (per 1/4 cup dry): 170 cal, 2.5 g fat, 29 g carb, 3 g fiber, 6 g protein