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

FAQs

What is a low-carb rice substitute for sushi? ›

Low carb alternative to the rescue

Cauliflower in a rice form may have been one of its OG shapeshifts, but lately cauliflower rice has been gaining traction as an option to keep your sushi rolls while nixing the carbs and keeping it keto.

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 ).

Quinoa, Whole wheat Couscous or similar grains

These kinds of grains have more or less the taste and texture of rice. Just cook these according to the box instruction, then with the right amount of seasoning, can replace sushi rice.

Unfortunately, you can't eat traditional sushi on keto. Sushi actually refers to the rice found in the most common rolls and rice is a carb which breaks your keto diet. Although, you CAN enjoy a wonderful array of the fresh seafood your sushi restaurant offers while on keto.

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.

Opt for sashimi, which is thinly sliced raw fish, as it is a great keto-friendly option. You can also choose sushi rolls with seaweed, fish, and low-carb vegetables like cucumber and avocado. Avoid rolls with rice and opt for alternatives like cauliflower rice or soy paper.

If you are a big fan of rice bowls, swap the rice base with healthy cauliflower rice. Using cauliflower rice, which is rich in fibre, will benefit weight loss. Moreover, the cauliflower will give you additional nutrients, making your meal healthier without sacrificing the flavour and taste.

Can I eat a whole cauliflower on keto? ›

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

One cup of cauliflower rice has only 25 calories and 3 net carbs, while a cup of cooked brown rice has 218 calories and 42 grams of net carbs. Cauliflower is also loaded with nutrients! Here's why I love it: It's high in vitamin C, which acts as an antioxidant and may help to boost the immune system.

The fact that it's a vegetable makes cauliflower automatically good for you. Additionally, cauliflower is packed with nutrients that give it unique benefits, such as fiber, vitamin C, vitamin K and choline. These properties give you a good reason to eat it frequently or even daily.

As far as we can tell, it's the same thing, just a different name. The term “cauliflower rice” didn't become an internet sensation until around 2012. But ever since then, this nutrient-rich rice substitute has been booming in popularity!

Cauliflower and other cruciferous veggies contain a complex sugar called raffinose. It is hard to break down and is instead fermented by the bacteria in the large intestine. As a result, you may experience bloating and flatulence among other gastric issues.

The best rice for sushi is short-grain Japanese rice — this is what's in the bags labeled "sushi rice" at the store. This glutinous rice has a higher starch content than other varieties, which gives it the sticky texture you're after when you make sushi.

“One of the most popular low-carb rice alternatives, cauliflower rice provides some protein and fiber, plus 45 percent of the daily value of vitamin C, per serving,” says Jones. Research also suggests that cauliflower (and similar veggies) play an important role in gut health and digestion.

Sushi Rice is simply a label put on Japanese short grain rice by the commercial seller for the consumers. It is not meant to be used only to make sushi, but you can use it to make rice dishes or recipes calling for short grain rice. Lundberg Organic Sushi Rice is Japanese short grain rice produced in California.

Sushi always contains rice, while sashimi is just slices of meat or fish. Sashimi could be considered “no-rice sushi.”