Keto Sushi Rolls Recipe with Low-Carb Cauliflower Rice (2024)

FAQs

What is a low carb rice substitute for sushi? ›

cauliflower rice can be used as a substitute. Finely grate or pulse cauliflower florets in a food processor to create a rice-like texture. Sauté or steam the cauliflower rice briefly until it becomes tender, and then let it cool before using it in sushi rolls.

That said, nutritionists acknowledge that there are sushi variations you can still consume while observing the ketogenic diet regime. These include sashimi, which is not served with rice or toppings, and Naruto, where the ingredients are wrapped in cucumber instead of rice.

The Harvard School of Public Health recommends that people eat no more than 50 grams of carbohydrates per day while on a keto diet. You can eat up to 900 grams of cauliflower per day when on a ketogenic diet because 100 grams of it only contains 5 grams of carbohydrates.

Calorie and carb content

Both of these factors may reduce your calorie intake ( 4 ). In addition, cauliflower rice is low in carbs. It provides only 3 grams of net carbs per cup (107 grams) — 18 times fewer carbs than the same quantity of rice ( 1 , 2 , 3 ).

Cup for cup, cauliflower rice has only 3 grams of net carbs, while regular rice has 44 grams. Net carbs are calculated by subtracting the amount of fiber from the total carbs.

Cauliflower Rice

You can also try cabbage rice, broccoli rice, and zucchini rice to similar effect. Look for these veggies already “riced” in the produce section or easily dice them into rice-sized bits yourself with a food processor.

The ketogenic diet typically reduces total carbohydrate intake to less than 50 grams a day—less than the amount found in a medium plain bagel—and can be as low as 20 grams a day. Generally, popular ketogenic resources suggest an average of 70-80% fat from total daily calories, 5-10% carbohydrate, and 10-20% protein.

This makes a total of 3 servings of Keto Sushi. Each serving is just over 1 1/2 rolls, which comes out to be 353 Calories, 25.7g Fats, 5.7g Net Carbs, and 18.3g Protein. Using a food processor, rice the cauliflower into rice-sized pieces by pulsing.

A 100g serving of seaweed salad contains about 4.95g of net carbs, so portion control is key if you enjoy this dish on a keto diet. So yes, seaweed is keto-friendly. It's low in carbs, packed with nutrients, and versatile in the kitchen.

“How much cauliflower can I eat on a keto diet?” If cauliflower is your only carb source other than eggs, you won't be able to eat enough cauliflower to snap out of ketosis. It will take at least a portion the size of your head.

Is cauliflower rice good for losing weight? ›

Cauliflower rice is low in calories and high in fibre, making it a great rice alternative for people looking to lose weight. It is a new food trend that has come to substitute traditional white rice.

Whole roasted cauliflower is a delicious, Whole30-friendly, keto, and vegan side dish!

If you're looking to incorporate more vegetables in your diet, then riced cauliflower might be the solution you've been looking for. Also called cauliflower rice or cauliflower couscous, it's cauliflower that has been broken down into small pieces resembling grain or pasta and often used as a substitute.

Keto-friendly beans

On a strict keto diet, your best bet for beans is to choose either green beans or black soybeans. While green beans are typically prepared more like a vegetable than a bean, black soybeans are a great alternative to other, starchier beans in soups, bean dips, refried beans, or other recipes.

While everyone's tolerance is different, too much cauliflower can create G.I. distress, like excess gas and bloating. “Make sure to drink enough water to move it through your system,” suggests Lincoln. Cooking it can also dial back digestion woes.

For sushi or onigiri, if you really can't acquire short grain rice, you could make do with Calrose or similar medium grain rice. Calrose is reasonably flavorful, after cooking is soft and sticky, and is not so very different in texture from Japanese short grain rice.

Broccoli, cauliflower, carrots, and squash are excellent alternatives to rice in a healthy diet. These vegetables are high in complex carbohydrates, low in calories, and rich in fiber, vitamins, and minerals. They can be boiled, steamed, or roasted.

There are 50 grams of carbs in one cup of cooked brown rice, while the same amount of cooked, enriched short-grain white rice has about 53 grams of carbs. On the other hand, cooked wild rice only has 35 grams of carbs, making it one of the best options if you want to reduce your carb intake.

Make a more traditional poke bowl by adding a base of rice. Jasmine rice or sushi rice is customary, but brown rice or even quinoa would be good too. Swap the watermelon for diced mango, marinated or baked organic tofu, or sashimi grade fish if you're not vegetarian!