If you’re like most people, you probably think that brown rice is a no-no on the keto diet. But guess what? With a little creativity, you can enjoy brown rice as part of your keto-friendly meal plan.
In this blog, we’ll share some of our favorite brown rice recipes that are perfect for the keto diet. From warming soups to flavorful stir-fries, we’ve got something for everyone. So get ready to enjoy brown rice in a whole new way!
Introduction
Have you recently switched to a keto diet and are missing your favorite carbs? Well, you’re in luck. Although white rice is a no-go on keto, there are plenty of delicious recipes that use brown rice instead. From veggie-packed stir-fries to hearty soups, these recipes prove that you can still enjoy your favorite comfort foods while on a keto diet.
What is brown rice?
Brown rice is a whole grain that is minimally processed. The bran and germ are left intact, which makes it a healthier choice than white rice. Brown rice is also higher in fiber and nutrients.
The benefits of brown rice
Brown rice is a whole grain that is packed with nutrients. It is a good source of fiber, magnesium, manganese, and selenium. Brown rice also contains lignans, which are phytonutrients that can help protect against cancer.
Brown rice has a mild flavor and a chewy texture. It can be used in a variety of dishes, including pilafs, casseroles, soups, and stir-fries.
There are several benefits to including brown rice in your diet:
- Brown rice is a whole grain and a good source of fiber. Fiber helps to keep you regular and can help to lower cholesterol levels.
- Brown rice contains lignans, which are phytonutrients that can help protect against cancer.
- Brown rice is a good source of magnesium. Magnesium helps to relax muscles and blood vessels and is essential for proper nerve function.
- Brown rice is a good source of manganese. Manganese is involved in energy production and antioxidant defenses. It is also necessary for the proper development of bones and cartilage.
- Brown rice is a good source of selenium. Selenium helps to protect cells from damage and plays a role in thyroid function.
Can you eat brown rice on keto
Many people are under the impression that rice, in general, is a major no-no on the keto diet. However, this isn’t necessarily true – while white rice is indeed off-limits due to its high carb content, brown rice actually has a fairly low carb count and can therefore be enjoyed in moderation on a keto diet.
That being said, there are still some things to keep in mind when eating brown rice on a keto diet. First of all, it’s important to portion out your brown rice appropriately – while a cup of dry brown rice contains around 50 grams of carbs, a typical serving size is only one-third of a cup (or about 16 grams of carbs). Secondly, it’s best to pair brown rice with other low-carb foods to offset its higher carb content – for example, pairing it with vegetables or lean protein.
With that in mind, here are some delicious and keto-friendly brown rice recipes that you can enjoy without guilt:
1. Brown Rice and Vegetable Stir-Fry: This healthy stir-fry recipe is loaded with veggies and pairs perfectly with brown rice. Simply cook your rice according to package instructions, then stir-fry your favorite veggies (we love broccoli, onion, and pepper) in a tablespoon or two of olive oil. Serve everything up together and enjoy!
2. Brown Rice Sushi Rolls: Sushi is typically off-limits on the keto diet due to the high carb content of white sushi Rice – but you can still enjoy sushi at home by making your own rolls with brown rice! Simply cook your brown rice according to package instructions, then let it cool slightly. Once cooled, add your favorite sushi fillings (we love cucumber, avocado, and salmon) and roll everything up in nori sheets. Enjoy as is or dip in soy sauce or tamari for an extra flavor boost!
3. One-Pot Chicken and Brown Rice: This easy recipe is perfect for busy weeknights. Simply cook chicken breasts and brown rice in one pot with chicken broth, garlic, and your favorite spices. Once everything is cooked through, add in some frozen vegetables of your choice (we love peas and carrots) and let everything steam together until heated through. So simple and so delicious!
How to cook brown rice
Cooking brown rice is similar to cooking white rice, but it takes a bit longer. To cook brown rice on the stove, bring a pot of water to a boil and then add the rice. Boil for 30 minutes, or until the rice is cooked through. Drain any excess water and then serve.
Recipes
-Keto Fried Rice
Ingredients:
-1 head of cauliflower, riced
-2 tablespoons olive oil
-1 onion, diced
-2 cloves garlic, minced
-1/2 teaspoon ginger, minced
-1/2 a red pepper, diced
-1/4 cup coconut aminos
-3 tablespoons sesame oil
-3 green onions, thinly sliced
Instructions:
1. In a large skillet over medium heat, sauté onion in olive oil until soft.
2. Add garlic and ginger and cook for an additional minute.
3. Add cauliflower rice and red pepper and sauté for 4-5 minutes until the cauli rice is slightly softened.
4. Pour in the coconut aminos and sesame oil and mix everything together well.
5. Cook for 2-3 more minutes until the cauli rice is tender but not mushy.
6. Remove from heat and stir in green onions. Serve immediately.
Conclusion
If you’re looking for keto-friendly brown rice recipes, you’ve come to the right place. While brown rice is not traditionally considered a low-carb food, there are ways to work it into a healthy ketogenic diet.
With a few simple substitutions, you can enjoy all your favorite brown rice dishes without jeopardizing your ketosis. From casseroles and stir-fries to rice pudding and sushi, there are plenty of delicious options to choose from.
So if you’re looking for some new ideas for how to cook brown rice on a keto diet, be sure to check out our list of recipes below.
