Rice Paper: A Low-Carb Alternative for Wraps

Are you a fan of wraps but looking for a low-carb alternative to traditional flour wraps? Look no further than rice paper! Rice paper has become increasingly popular due to its lower carb and calorie content. In this article, we’ll dive into all things rice paper – from its nutritional value to some tasty alternatives. So, let’s get started!

Can Rice Paper Be Included in a Keto Diet?

Unfortunately, rice paper rolls are not suitable for a ketogenic diet. Each serving contains 8.4 grams of carbs, with a mere 0.1 grams of fiber. This means that the net carb count is 8.3 grams, enough to knock you out of ketosis if you consume two or three rolls. Additionally, rice paper lacks significant fat-soluble nutrients, making it less than ideal from a micronutrient standpoint. It does contain trace amounts of sodium, calcium, and iron, but not enough to contribute to your nutrient intake.

Versatile Usage of Rice Paper

Despite its unsuitability for a keto diet, rice paper remains a popular choice for making wraps. Compared to traditional flour wraps, rice paper is lower in carbs and calories. If you’ve ever dined at a Vietnamese restaurant, you’ve likely encountered a rice paper wrapper before. Its thin, translucent texture allows you to see the delicious fillings inside. One serving of rice paper contains 8.4 grams of carbs and only 35 calories. In contrast, regular wraps contain 35 grams of carbs and 200 calories. With its versatility, rice paper can be used to wrap anything from chicken to vegetables and even meat.

Carb Content in Rice Paper

With 8.4 grams of carbs per roll, rice paper is not suitable for keto dieters due to its high carb content. The meager fiber content of 0.1 grams does not significantly reduce the net carb count.

Low-Carb Alternatives: Spring Rolls

Fortunately, there are delicious low-carb alternatives that can satisfy your cravings. Spring rolls are a great option for keto dieters, as each serving contains only 2.4 grams of net carbs. Let’s explore some tempting recipes that you can enjoy without compromising ketosis:

Keto Sushi

If you’ve been missing sushi since transitioning to a keto lifestyle, we’ve got you covered. Our tasty keto sushi recipe is easy to prepare, with a total prep time of just 20 minutes. You’ll need the following ingredients:

  • One nori wrapper
  • One cup of chopped cauliflower
  • Half of a medium avocado
  • 1.5 ounces of cream cheese
  • A quarter cup of cucumber
  • One tablespoon of coconut oil
  • Soy sauce or keto peanut sauce for dipping (optional)

With a mere 4.23 grams of carbs and 11 grams of fat per serving, you can indulge in multiple sushi rolls without worrying about ketosis. To prepare, process the chopped cauliflower in a food processor until it reaches a rice-like consistency. Then, heat coconut oil in a pan and cook the cauliflower until slightly brown. Place the nori wrapper on a flat surface, spread the cauliflower rice on top, leaving some space on the edges. Add avocado, cream cheese, and cucumber on the edge closest to you. Roll the nori, removing the plastic wrap as you go. Finally, cut and enjoy!

Pro tip: Start cutting in the middle to prevent the rice from spilling out.

Spicy Ahi Poke

Spicy ahi poke is a traditional Hawaiian dish that requires no cooking and contains only 10 grams of carbs per bowl. It can be enjoyed as a main course or a quick snack between meals. Here’s what you’ll need:

  • Three ounces of spring mix salad
  • Four ounces of diced ahi tuna
  • Three ounces of firm tofu, chopped into chunks
  • A quarter medium cucumber, peeled and diced
  • One-sixth of a large avocado, diced
  • One-eighth of a medium white onion, diced
  • Seaweed (optional)
  • Half an ounce of roughly chopped macadamia nuts

For the spicy sauce, you’ll need:

  • Three tablespoons of mayonnaise
  • One teaspoon of sesame oil
  • Two teaspoons of sriracha
  • Two teaspoons of liquid aminos

Combine the spring mix salad, cucumber, tuna, avocado, onion, and macadamia nuts in a bowl. In a separate bowl, mix the sauce ingredients together and pour it over the salad mixture. You can add rice vinegar or lime juice for extra flavor. Serve with tofu in a poke bowl and enjoy!

Keto Pad Thai

If you’re looking for a filling meal that keeps you satisfied for hours, keto pad thai is an excellent choice, especially for intermittent fasting. We’ve replaced the high-carb rice noodles with shirataki noodles, which contain zero carbs. Gather the following ingredients:

  • An eight-ounce packet of Tofu Shirataki Fettuccine
  • A four-ounce chicken thigh
  • One large egg
  • One tablespoon of coconut oil
  • A quarter cup of carrots (optional)
  • A quarter cup of green bell peppers
  • A quarter cup of onion
  • A quarter cup of peanuts
  • Two tablespoons of green onions

For the sauce, combine:

  • One tablespoon of liquid aminos
  • One tablespoon of rice wine vinegar
  • One teaspoon of erythritol
  • Half a teaspoon of chili garlic sauce

Drain the shirataki noodles and set them aside. Slice the onions, carrots, and peppers thinly. Cook the chicken in a pan until thoroughly cooked, then add the vegetables and sauté for a few minutes. Scramble an egg in the same pan and add the noodles. Finally, mix all the ingredients with the sauce, transfer to a bowl, and savor the flavors!


While rice paper may not be suitable for a low-carb or keto diet due to its high carb content, you can enjoy delicious low-carb alternatives such as spring rolls. Try out our tempting recipes for keto sushi, spicy ahi poke, and keto pad thai to add some variety to your diet. Remember, eating well doesn’t mean compromising on taste or your health goals. So, let’s explore the world of low-carb wraps together!

For more information and inspiration, visit Quill And Fox – your go-to resource for all things related to healthy and delicious living.