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Cauliflower Rice and Other Keto High-Carb Substitutes

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  Published on July 31st, 2020
  Reading time: 2 minutes
  Last modified March 7th, 2022

When you’re envisioning carb-heavy comfort foods and side dishes like puffy rice, creamy pasta, and doughy bread, the temptation might just entice you into a cheat day if you don’t have keto-approved alternatives. Your weakness might be greasy fries, mouthwatering mash, or palatable pizza. Thankfully, you can choose from a range of low-carb keto alternatives for carb-heavy comfort foods including cauliflower rice and keto pasta!

keto cauliflower rice tabbouleh

1) Cauliflower or Konjac Rice

Cauliflower is a versatile, savory, and sulfur-rich veggie that makes a tasty rice alternative. All you need is cauliflower and a blender. You might also like broccoli or konjac rice. Konjac rice is zero-calorie, water-filled rice derived from the konjac plant. Flavor your konjac or cauliflower rice to suit your palate and pair it with your favorite keto dish. You might also like this keto tabbouleh!

2) Veggie Pasta Replacements

Instead of traditional grain-based noodles and pasta that’s off-limits on keto, try some of these other keto replacements:

keto gnocci
keto pizza sticks

3) Cauliflower Pizza

You can make and eat pizza in so many different ways. If you’re following a ketogenic diet, you could try cauli pizza and make a cauliflower pizza crust. If you want a change from cauli pizza, go for this keto pizza crust with eggs, cheese, and coconut flour. Here are some of the most popular keto pizza-style recipes:

Maybe you’d like keto empanadas or a keto quesadilla!

4) Keto Bread and Flatbread!

Carb-laden, refined, grain-based bread isn’t suitable on keto, but you can delight in one of the many alternatives, such as nut-based bread that can be just as tasty and more satiating and nutritious! Choose one of these keto-friendly breads or flatbreads: 

Try a keto sandwich or breakfast rolls: 

keto croissant
keto low carb fries

5) Fries and Mash!

Mash and fries are classic filling side dishes, but they aren’t on the keto menu unless you’re talking about rutabaga low-carb friesjicama friescauli mash, or mashed turnips! Add sliced cabbage to bulk up your mash and add flavor! Season your fries or mash how you see fit and experiment to find the perfect taste!


What’s Your Favorite Keto-Friendly Alternative?

Do you incorporate cauliflower rice or other low-carb alternatives into your diet? Comment below and share your favorite recipes! Make sure to follow us on social media to see more delicious recipes using keto-friendly alternatives.

Steph Green is a content writer specializing in and passionate about healthcare, wellness, and nutrition. Steph has worked with marketing agencies, written medical books for doctors like ‘Untangling the Web of Dysfunction,’ and her poetry book ‘Words that Might Mean Something.’ In 2016, after four years of struggling with her own health problems and painful autoimmune disease, Steph developed a life-changing and extensive knowledge of keto, nutrition, and natural medicine. She continues on her healing journey and enjoys helping others along the way.

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