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Home » Recipes » Keto Friendly Rice

Keto Friendly Rice

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Aug 02, 2018-Updated:Jun 02, 2019
Keto Friendly Rice

Keto friendly rice, otherwise known as konjac rice, is the perfect substitute for rice on the ketogenic diet. It’s full of fiber, super low in net carbs (because its high in fiber)  and tastes absolutely amazing in comparison to cauliflower rice.

If you had to choose over cauliflower rice and this keto friendly rice, I would hands down want this version every single time. The only problem is that it comes in packets with 2 servings and probably isn’t quite as healthy as simply eating whole foods such as riced cauliflower… but I digress.

Keto Friendly Rice

Konjac rice like this type is technically konjac noodles that have been sliced into small pieces that resemble rice. The name for this type of food is called Shirataki noodles and has been used in Chinese, Japanese and Korean cuisine for hundreds of years.

The noodles are made by mixing powdered konjac root with water and lime water, boiled and cooled, then solidified into noodles. Because they are typically quite fragile, they are sold in plastic bags along with accompanying water to ensure they stay in tact.

Some of these keto friendly noodles are mixed with a slight amount of seaweed to add to its stability, which is why some of the noodles or rice you find in these packets can taste like “fish” or slightly oceanic.

Catherine has a great review of these noodles over at www.foodwatch.com where she shares everything from how its made, to what it tastes like, and even the stories from 2000 where 15 people died from consuming this food (don’t worry, it was only because the gelatinous root was not diluted enough in jelly cups, which would accidentally become lodged in peoples throats which caused some people to choke) – This isn’t going to happen with this low carb rice.

Make sure to follow the directions in the recipe, as I show you how I make this konjac rice taste less like seaweed, and more like actual rice.

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Keto Friendly Rice
Recipe
3.58 from 69 votes

Keto Friendly Rice

Calories: 10kcal
Author: FatForWeightLoss (Aaron Day)
Prep: 5 minutes minutes
Cook: 10 minutes minutes
Total: 15 minutes minutes
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Serves2 Servings
Tap or hover to scale

Ingredients

  • 1 Packet Konjac Rice (Click on the ingredient for shopping guide information)

Instructions

  • Firstly, open the packet and pour the konjac rice into a fine mesh sieve. This should remove as much water as possible without losing any of the rice.
  • Next, wash the rice under running water for approximately 1-2 mins until the rice is thoroughly rinsed.
  • Heat a frying pan to high heat, and place the rice into the frying pan, cooking for 8 mins to remove any of the resedue water.
  • Serve with your favourite curry, stir fry or asian cuisine which will make it low carb, keto friendly and ultimately less calories.

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Nutrition Facts
Keto Friendly Rice
Amount Per Serving
Calories 10
% Daily Value*
Sodium 15mg1%
Potassium 3mg0%
Carbohydrates 5g2%
Fiber 5g21%
Calcium 210mg21%
Iron 0.2mg1%
* Percent Daily Values are based on a 2000 calorie keto diet.

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Course:Dinner
Cuisine:Dairy Free, Gluten Free, Low Carb / Keto, Nut Free, Paleo, Vegan, Vegetarian, Whole 30
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About FatForWeightLoss

Hi! I’m Aaron (FatForWeightLoss). I'm an Accredited Nutritional Therapist, Clinical Weightloss Practitioner and Advanced Sports Exercise Nutritional Adviser, and Author of The Keto Sweettooth Cookbook

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  1. Jo says

    Posted on 26 February 2023 at 5:21 pm

    Best rice substitute. Don’t get me wrong I love cauliflower but let’s face it it isn’t rice. Konjac rice is brilliant

    Reply
  2. Helena says

    Posted on 18 October 2022 at 7:19 pm

    I’ve been following the rice directions which is to cover the well-rinsed rice in boiling hot water for 1-2 minutes, strain & serve. I find it very watery & it thins out whatever sauce I use with it rather than absorbs as advertised.
    Will this method dry it out better?

    Reply
    • FatForWeightLoss says

      Posted on 24 October 2022 at 11:20 am

      Generally yes 🙂

      Reply
  3. Steven says

    Posted on 24 August 2020 at 2:06 pm

    Thanks for the tips

    Reply
  4. Tahi Elgato says

    Posted on 28 November 2019 at 10:27 pm

    I added the rice to sauteed mushrooms, onion and pepperoni for lunch. Even my non Keto partner loved it.

    Reply
  5. Amber says

    Posted on 25 March 2019 at 10:25 pm

    Any ideas on how to make it sticky? Thinking sushi.

    Reply
    • Rachel says

      Posted on 11 June 2020 at 3:11 pm

      Try adding Xanathan gum… i just made sticky rice cake by adding that ?

      Reply
      • FatForWeightLoss says

        Posted on 12 June 2020 at 10:27 am

        YUM!!!!!

  6. Don Fontenot says

    Posted on 23 January 2019 at 8:01 am

    Wanting to try keto but dont have a clue where to start. Looking to lose 25 lbs. In from Louisiana so you know how awesome our food is and how difficult it would be to change some things. I need help !!

    Reply
    • FatForWeightLoss says

      Posted on 23 January 2019 at 10:31 am

      Hey Don. Here is a great place to start: https://www.fatforweightloss.com.au/the-complete-guide-to-keto/ – Guide
      https://youtu.be/j-kOlJUj8Ww – Meal Plan

      Reply
  7. aatif shuja says

    Posted on 9 October 2018 at 10:01 pm

    Hi Aaron which is a better option for weight loss — konjac rice or Quinoa. ?

    Reply
    • FatForWeightLoss says

      Posted on 11 October 2018 at 7:23 am

      Konjac, 100%

      Reply
  8. Marissa Ziegler says

    Posted on 6 August 2018 at 11:31 pm

    Hi Aaron,

    I am hoping to find someone who can build me out a 2-3 day customized keto plan. Do you provide this type of service, or know anyone who does?

    Thanks,
    Marissa

    Reply
    • FatForWeightLoss says

      Posted on 7 August 2018 at 9:58 am

      Hey Marissa,

      I can certainly do this for you 🙂 If you book a 1 hour coaching sesison, i’ll do a 7 day meal plan for you 🙂

      Reply

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