Diet by Priyanka
Low carb keto rice with vegetables
Packaged low carb keto rice stir-fried in olive oil with finely chopped vegetables. One plate is 138 kcal, 4.2 g protein, 6.8 g net carbohydrate and 4.4 g of fibre, against about 41 g of net carbohydrate for the same weight of cooked white rice.
Why this dish works
This is the plate that lets the rest of a meal stay familiar. A gravy, a sabzi, a bowl of curd: all of it works the same way, and the carbohydrate under it drops from about 41 g to under 7 g.
Low carb keto rice is a packaged product, not a grain, and brands differ a great deal. Read the packet and compare it against the figures below before you rely on them. Priyanka’s figures are for the rice she uses.
Cook it hard and fast in a wide pan. Keto rice holds water, and once that water is released with nowhere to go you get a wet mash. High heat, wide pan, uncovered, three minutes.
Mince the vegetables rather than dicing them. At rice-grain size they distribute through the plate instead of sitting on it in lumps.
What you need
Makes one plate:
- 150 g low carb keto rice, prepared as the packet says
- 2 tsp olive oil
- ¼ onion, chopped very fine
- ¼ capsicum, chopped very fine
- 1 small carrot, chopped very fine
- 2 tbsp green peas or beans, chopped
- ½ tsp cumin seeds
- 1 green chilli, chopped
- Salt and black pepper, to taste
- Coriander leaves, to finish
How to make it
Prepare the keto rice the way the packet directs, then drain it well and leave it to steam dry for a minute. Wet rice will not fry.
Heat the olive oil in the widest pan you have and let the cumin seeds crackle. Add the green chilli and the onion and cook for a minute.
Add the carrot, capsicum and peas and stir-fry for two minutes on high heat, so they stay firm.
Add the keto rice, salt and pepper, and toss for two to three minutes only. Do not cover the pan at any point. Finish with coriander and take it off the heat while it still has bite.
Nutrition per plate
| Calories | 138 kcal |
|---|---|
| Protein | 4.2 g |
| Fat | 9.8 g |
| Net carbohydrate | 6.8 g |
| Fibre | 4.4 g |
Figures are for one plate built on 150 g of the low carb keto rice Priyanka uses, with 2 tsp of olive oil and the chopped vegetables. Compare them with about 41 g of net carbohydrate for the same weight of cooked white rice. Keto rice products vary, so check your packet.
Who this suits
This is the base plate on almost every prediabetes and low-carbohydrate plan Priyanka writes, because it lets the rest of the meal stay the way your household eats.
Four point four grams of fibre in one plate also makes it useful on a gut health plan. It carries little protein, so serve it next to something that does.
Have a question about this recipe?
Priyanka answers WhatsApp herself. Ask about ingredient swaps, portion size, or whether this dish suits what you are working on:
There is no charge for a question, and you will be talking to Priyanka rather than an assistant.
More from Priyanka’s kitchen
Every published recipe sits on the low-carb recipes page, with macronutrients listed for each.
If this one worked for you, these are close cousins from the same plans:
- Cucumber, onion and tomato raita
- Grilled zucchini with tomatoes
- Low carb paneer kheer
- Air fried zucchini chips
Recipes work best inside a plan built around your history and your routine. To start there, book a Discovery Call with Priyanka.
These meals come from the same plans Priyanka builds for PCOS, thyroid, prediabetes and fatty liver support.
Written by Priyanka Chanana, nutritionist, practising since 2021. Nutrition support runs alongside medical care rather than replacing it.