Rice Substitutes

Rice is a staple in many people’s diets. It’s filling, inexpensive, and a great mild-tasting addition to flavorful dishes.

However, rice — white rice in particular — may not be appropriate for everyone’s dietary needs. For instance, people who are trying to eat fewer carbs or calories may want a lighter alternative like riced cauliflower.

In addition, swapping out rice for alternative healthy choices, such as other whole grains, can add variety to your diet.

Here are 5 healthy alternatives to rice.

1. Quinoa

While it assumes a grain-like taste and texture after cooking, quinoa is a seed. This popular rice substitute is gluten-free and much higher in protein than rice.

Quinoa

In fact, a 1/2-cup (92-gram) serving of cooked quinoa provides 4 grams of protein — double the amount found in the same serving of white rice.

Quinoa is a complete protein, meaning it contains all nine essential amino acids that your body needs. This makes it a great protein source for vegetarians.

It’s also a good source of the vital minerals magnesium and copper, which play important roles in energy metabolism and bone health.

To cook it, combine one part dried quinoa with two parts water and bring it to a boil. Cover and reduce the heat, allowing it to simmer until all the water is absorbed. Remove the cooked quinoa from the heat and let it rest for 5 minutes, then fluff it with a fork.

If you’re gluten-sensitive, only purchase quinoa that is certified gluten-free due to the risk of cross-contamination.

2. Riced cauliflower

Riced cauliflower is an excellent low-carb and low-calorie alternative to rice. It has a mild flavor, as well as a texture and appearance similar to that of cooked rice, with only a fraction of the calories and carbs.

This makes it a popular rice alternative for people on low-carb diets like keto.

A 1/2-cup (57-gram) serving of riced cauliflower has only 13 calories, compared with 100 calories for the same serving of white rice.

To make riced cauliflower, chop a head of cauliflower into several pieces and grate them using a box grater, or finely chop them using a food processor. The riced cauliflower can be cooked over medium heat with a small amount of oil until tender and slightly browned.

You can also purchase premade riced cauliflower in the freezer section of most grocery stores.

3. Riced broccoli

Like riced cauliflower, riced broccoli is a smart rice alternative for people on low-carb or low-calorie diets.

It’s similar in nutrient content to riced cauliflower, with 1/2 cup (57 grams) packing about 15 calories and 2 grams of fiber.

Riced broccoli is also an excellent source of vitamin C, with 1/2 cup (57 grams) providing over 25% of your Daily Value (DV). Vitamin C acts as a powerful antioxidant that can help prevent cellular damage and boost immune health.

Like riced cauliflower, riced broccoli can be prepared by grating broccoli with a box grater or chopping it in a food processor, then cooking it over medium heat with a bit of oil. Some grocery stores also sell riced broccoli in the freezer section.

4. Shirataki rice

Shirataki rice is another popular rice alternative for low-carb and low-calorie dieters.

It’s made from konjac root, which is native to Asia and rich in a unique fiber called glucomannan.

According to the product packaging, a 3-ounce (85-gram) serving of shirataki rice does not contain any calories.

However, when a food provides fewer than 5 calories per serving, the manufacturer can legally state that it has zero calories, which explains why a 3-ounce (85-gram) serving of shirataki rice appears to be calorie-free.

Glucomannan, the primary fiber in konjac root, is being studied for many potential health benefits, including its ability to form a protective barrier along the lining of your intestines.

Still, you would need to eat a large amount of shirataki rice to consume a significant amount of glucomannan.

To prepare shirataki rice, rinse it well in water, boil it for 1 minute, and then heat the rice in a pan over medium heat until dry. Rinsing shirataki rice before cooking helps reduce its unique odor.

If you can’t find shirataki rice locally, shop for it online.

5. Barley

Barley is a grain that’s closely related to wheat and rye. It looks similar to oats and has a chewy texture and earthy taste.

With about 100 calories, a 1/2-cup (81-gram) serving of cooked barley provides about the same number of calories as an equal serving of white rice. Yet, it contains a bit more protein and fiber.

In addition, barley packs a variety of nutrients. A 1/2 cup (81 grams) provides over 10% of the DV for niacin, zinc, and selenium.

To cook barley, bring one part hulled barley and four parts water to a boil, then reduce it to medium heat and cook it until the barley is soft, or about 25–30 minutes. Drain the excess water prior to serving.