A rice substitute can be especially helpful if you have dietary restrictions, don't have any at home, or simply want to switch it up. These alternatives can easily replace rice in many of your favorite recipes! From protein-packed quinoa to lower-carb options like cauliflower, there is sure to be a substitute that suits your needs!
Best Rice Alternatives
Rice is a staple ingredient in many different households because it is filling, inexpensive, versatile, and tasty! However, it may not be suitable for everyone's dietary needs (such as low-carb diets).
This list of alternatives includes ingredients that are low-carb, low-calorie, whole grain, and more! Choose the one that works the best for you, and then get cooking!
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1. Quinoa
Quinoa is probably the best substitute for rice for a wide variety of reasons. It has a similar grain-like texture when cooked, but it is actually a seed.
Quinoa is packed with protein (almost double what you would find in white rice) and is a great source for vegetarians. It cooks in a similar amount of time to rice, is loaded with magnesium and copper, and has tons of fiber!
Not to mention, it is naturally gluten-free! Plus, it has a low glycemic index, making it a better option for diabetics.
Quinoa can be swapped for rice in a 1:1 substitution.
2. Cauliflower
Riced cauliflower is a popular option for individuals who are looking to cut down on their carb intake. Once cooked, the cauliflower will have a similar texture to rice and is high in fiber.
It is also much lower in calories and gluten-free! However, it may not be as filling as rice, and some individuals are not a fan of the taste.
You can make your own riced cauliflower by finely chopping it in a food processor, or you can buy it frozen.
Cauliflower rice can be used to replace rice as a side dish. If you want to use it in recipes, look specifically for recipes that feature cauliflower rice.
3. Barley
Barley has an appearance that is reminiscent of oats, as it is a grain that is closely related to rye and wheat. It has a chewy texture and a slightly earthy flavor.
Barley has a similar caloric content as rice, but it contains more protein, fiber, zinc, niacin, and selenium. This option works great in soup recipes.
4. Farro
Farro is a whole-grain wheat product that is similar to barley but with a nuttier flavor. It is a great source of plant-based protein and fiber.
While it does have larger-sized grain than barley and is extra chewy in texture, it makes a great addition to soups and stews.
5. Broccoli
Similarly to cauliflower, broccoli can also be riced in a food processor for a lower-carb, lower-calorie alternative to rice. The nutrients are similar to cauliflower, and it acts as a great source of vitamin C.
You can use riced broccoli to replace rice as a side dish. If you are wanting to use it within recipes, look for recipes that specifically use riced broccoli (or riced cauliflower).
6. Shirataki Rice
Another popular option for people who are seeking a lower-carb, lower-calorie alternative is shirataki rice. It is made from the konjac root, which contains glucomannan fiber and is essentially calorie-free!
This alternative has a unique cooking process of being thoroughly rinsed, boiled, and then heated in a pan until dry. Because of this, it is best to use shirataki rice only as a side dish and not to use it in recipes.
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7. Couscous
Couscous is a type of pasta that resembles tiny little balls. It is much smaller than grains of rice, so it can easily add a unique texture to your dishes.
Opt for a whole-wheat variety to get the best nutritional value, as it is more rich in fiber and protein.
8. Bulgur Wheat
Bulgur wheat is similar in size to couscous but is small, cracked pieces of whole grain rather than pasta. It is one of the lower-calorie options on this list, right behind the vegetable-based alternatives.
It has a similar flavor and texture to rice, making it a great choice for individuals who are simply looking to cut calories.
9. Freekeh
Another whole grain, freekeh, comes from wheat grains that are harvested from the field while they are still green in color. It is a great source of both protein and fiber and even contains 8% of the recommended daily value of iron.
10. Millet
This gluten-free grain has a mild, nutty flavor and has more protein and fiber than rice. It is nutrient-dense and has a low glycemic index, making it a fantastic choice for diabetics.
11. Orzo
Like couscous, orzo is another pasta variety. This pasta, however, is extremely similar in both size and shape to grains of rice.
While orzo is definitely a delicious alternative, keep in mind that it does contain more calories (even if you are using a whole-wheat variety).
These are all of the best rice substitutes that you can enjoy in a variety of different ways! Leave a comment down below, and let me know which one is your favorite!
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📖 Recipe Card
Best Rice Substitute: Quinoa (+More Great Alternatives!)
Ingredients
- 1 cup quinoa
- 1 cup cauliflower (riced)
- 1 cup barley
(Note: 2x or 3x only changes the ingredient list)
Instructions
- Use 1 cup quinoa instead of rice as a side dish or in any of your favorite recipes.
- Use 1 cup cauliflower to act as a lower-carb and lower-calorie side dish.
- Use 1 cup barley in your favorite stews and soups.
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