8 Delicious Rice Alternatives That You Can Easily Swap In (2024)

Countries all over the world consider rice a pantry staple. Not only is rice cheap and filling, but its neutral taste also serves as a blank canvas for all sorts of sweet and savory dishes. It can be fried with veggies, used as a base for a casserole, and even creamy pudding. While white rice is traditionally the grain kept on hand for mealtime, some excellent white rice alternatives exist. So whether you're trying to avoid white rice for health reasons, you ran out, or the grocery store is out, we've got the best rice alternatives to consider.

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Rice Alternatives

Though the flavors and textures of some of these rice alternatives might differ from white rice, they can be cooked and used interchangeably with any of your favorite rice dishes as a one-to-one substitute.

1. Brown Rice

Perhaps the easiest swap among this list, brown rice makes an excellent white rice alternative. Unlike white rice, which is processed to remove the grain's outer layers, brown rice is a whole grain with all the nutritious parts intact (minus the inedible hull). Brown rice is a bit nutty and chewy in texture but has 25% more protein and six times the fiber (essential for a healthy digestive system) than white rice. It takes a bit longer to cook brown rice (about 40 minutes versus 20 minutes for white rice).

8 Delicious Rice Alternatives That You Can Easily Swap In

2. Quinoa

Quinoa (pronounced keen-wah) covers all the bases for a healthy rice alternative. The tiny, cereal-like rice substitute is the seeds of a plant in the amaranth family. Quinoa has nearly double the protein and almost nine times the fiber of white rice. Expect a slightly nutty flavor but nothing too overpowering for your dishes. Similar to white rice, quinoa cooks in about 15 minutes.

3. Cauliflower

Anyone trying to eat fewer carbs can rely on cauliflower rice to save the day. Nutrition-wise, a cup of cauliflower rice only has 25 calories and 5 grams of carbohydrates compared to brown rice (216 calories and 45 grams of carbs). It's simply raw cauliflower pulsed in a food processor until it reaches a texture similar to rice. You can also find this healthy rice alternative, bagged fresh or frozen, in most grocery stores.

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4. Wild Rice

Wild rice isn't just for your favorite soup. As a white rice alternative, it has fewer calories and carbs with almost double the protein. And if you need to add more fiber to your diet, wild rice packs about 10 grams of fiber per cup, while white rice has less than 1 gram. The firm grain takes more water and time to cook, so expect a 45-minute wait. The flavor is much stronger than other rice alternatives, so if you're making an even swap, expect a bolder, nutty flavor.

5. Barley

Barley looks more like oats than rice, but it's a wheat grain similar in calories to white rice, with a chewy, nutty flavor. The only difference with this rice alternative healthwise is that it's got more protein and fiber. It may be known to star in soup recipes, but it works great as a risotto substitute.

6. Bulgur

Bulgur is a cooked, dried, and cracked whole wheat kernel popular in Middle Eastern cuisine. The rice substitute is very similar in texture to white rice, only with 25% fewer calories and carbs. Bulgur is also another rice swap with a healthier dose of fiber. Add it to your salads for a nutritional boost.

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7. Farro

A chewier grain among the list, farro is a protein-rich and fiber-filled rice alternative. The whole-grain wheat product is also nuttier in flavor. It takes about 30 minutes to cook in boiling water. Try it as a rice substitute in stuffed peppers or a hearty stew.

8. Chickpea Rice

Relatively new to the culinary world, chickpea rice ($4, Target) is made from the same legume you whip into hummus. Chickpeas are utilized as a plant-based protein. This rice alternative contains 11 grams of protein per serving (brown rice has 3 grams). It has a similar texture to orzo pasta, with a neutral taste. It also cooks super fast, needing about 5 minutes in boiling water.

It's time to put some of these white rice alternatives to the test. Enjoy some warm quinoa for breakfast. Or surprise the kids with an extra serving of veggies with a chicken alfredo cauliflower rice bake for dinner. We've also got a lot of recipes already using whole grains if you need some new ideas.

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FAQs

8 Delicious Rice Alternatives That You Can Easily Swap In? ›

All of this makes whole-grain oats perfect for lunch or dinnertime pilafs, grain bowls, and stuffings. Once we opened up those possibilities, we began using oats in place of white rice and bread all over the place, with delicious (and yes, better for you) results.

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What can I replace rice and bread with? ›

Can sweet potatoes replace rice? ›

You can substitute some rice with sweet potatoes to lose weight, but rice should not be switched out entirely. Vegetables, fruits, and protein should still be consumed to maintain a balanced diet.

Can oatmeal replace rice? ›

Oat Based Alternative. to Rice and Noodles

As an incredibly diverse grain it makes a great mealtime alternative to both rice and noodles and can be used in many different recipes.

What is a good side instead of rice? ›

Vegetables, such as riced cauliflower, riced broccoli, and chopped cabbage, are low-calorie and low-carb alternatives packed with nutrients. Plus, many whole-grain options, including bulgur, freekeh, and barley, can add a nutty, earthy taste and chewy texture to your dishes.

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What food looks like rice? ›

Barley. Another substitute that looks like rice is barley, a wheat grain. Although barley has roughly the same calories as rice, it has more fibre and protein for better digestion. Barley can be chewy and earthy but makes for a tasty alternative to rice.

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What is a diabetic substitute for rice? ›

Rice Substitutes for People with Diabetes.

Whole grains like quinoa, barley, or buckwheat can be good alternatives that are lower in carbohydrates and higher in fiber.

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What is the healthiest rice to eat? ›

1. Brown rice. Whole grain rice such as brown rice is less processed and refined than white rice. As a result, brown rice contains more nutrients such as fiber and minerals such as magnesium, iron, and zinc.

What is recommended instead of rice? ›

They suggested the acronym MICE to replace RICE, where Rest is replaced with Movement. The Whartons advocated that once fracture or catastrophic injury is excluded: movement is best, not rest, to treat an injury.

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What is the best rice for weight loss? ›

Eating whole grains like brown rice has been found to be really good for weight loss, with one study finding that people who regularly ate high-carbohydrate whole grains such as brown or coloured rice had a higher resting metabolism and didn't absorb as many calories during digestion [9].

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What is a good substitute for rice intolerance? ›

Foods To Consume As An Alternative To Rice Products

Wheat is an alternative grain to rice and provides more nutrients. Oatmeal and dried fruit can replace cereal for breakfast. You can also replace steamed rice with corn or other starches, such as potatoes.

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Is there a healthy rice option? ›

For example, whole grains are better for our health when compared to simple carbs – which is why brown rice or black rice are regarded as the healthiest options. You should certainly be looking into eating whole grain rice. Furthermore, some types of rice have lower levels of carbs, or lower calories, than others.