11 Healthy Rice Alternatives: Low-Calorie and Nutritious Substitutes

Rice has been a dietary cornerstone for millions of people worldwide, offering an affordable, versatile, and satisfying base for countless meals. However, whether you’re looking to reduce your carbohydrate intake, add more variety to your meals, or simply explore new flavors and textures, finding suitable rice alternatives can transform your cooking experience.

White rice, while convenient and familiar, may not align with everyone’s nutritional goals. Those following low-carb diets, managing their calorie intake, or seeking higher protein options often look for healthier substitutes that can still provide that satisfying, filling quality rice is known for.

The good news is that numerous nutritious alternatives can replace rice in your favorite dishes while offering unique flavors, textures, and impressive health benefits. Let’s explore 11 excellent rice substitutes that can elevate your meals and support your wellness journey.

1. Quinoa: The Protein-Packed Superfood

Though often mistaken for a grain, quinoa is actually a nutritious seed that has gained tremendous popularity as a rice substitute. This gluten-free option stands out for its exceptional protein content, making it an ideal choice for vegetarians, vegans, and anyone looking to increase their protein intake.

A half-cup serving of cooked quinoa delivers approximately 4 grams of protein—double the amount found in the same portion of white rice. What makes quinoa particularly special is that it’s a complete protein, containing all nine essential amino acids your body cannot produce on its own.

Beyond protein, quinoa provides substantial amounts of magnesium and copper, minerals crucial for energy production, bone strength, and metabolic function. Its mild, slightly nutty flavor and fluffy texture make it an excellent substitute in virtually any dish that calls for rice.

To prepare quinoa, rinse it thoroughly under cold water to remove any bitter coating, then combine one part quinoa with two parts water or broth. Bring to a boil, reduce heat to low, cover, and simmer for about 15 minutes until the liquid is absorbed. Let it rest for 5 minutes before fluffing with a fork.

2. Riced Cauliflower: The Low-Carb Champion

Riced cauliflower has revolutionized low-carb and ketogenic diets, offering a remarkably similar texture to rice with a fraction of the calories and carbohydrates. This vegetable-based alternative has become a staple for those watching their calorie intake while still craving the comfort of rice-based dishes.

With only about 13 calories per half-cup serving compared to 100 calories in white rice, riced cauliflower allows you to enjoy larger portions without the caloric burden. Its neutral flavor profile absorbs seasonings beautifully, making it incredibly versatile across different cuisines.

To make your own riced cauliflower, break a cauliflower head into florets and pulse them in a food processor until they resemble rice grains. Alternatively, use a box grater for a more hands-on approach. Sauté the cauliflower rice in a pan with a small amount of oil over medium heat for 5-7 minutes until tender.

Most grocery stores now carry pre-riced cauliflower in both fresh and frozen sections, offering a convenient time-saving option for busy weeknights.

3. Riced Broccoli: Nutrient-Dense and Delicious

Similar to its cauliflower cousin, riced broccoli provides a low-calorie, low-carb alternative with an impressive nutritional profile. A half-cup serving contains only about 15 calories while delivering 2 grams of fiber and a substantial dose of essential nutrients.

Riced broccoli shines particularly bright in its vitamin C content, with a single serving providing over 25% of your daily requirement. This powerful antioxidant supports immune function, aids collagen production, and helps protect your cells from oxidative stress.

The preparation method mirrors that of riced cauliflower—simply pulse broccoli florets in a food processor or grate them, then sauté in a pan with oil until tender. The slightly more pronounced flavor of broccoli compared to cauliflower can add an extra dimension to stir-fries and grain bowls.

4. Shirataki Rice: The Near-Zero Calorie Option

For those seeking the ultimate low-calorie rice alternative, shirataki rice presents an intriguing option. Made from konjac root, a plant native to Asia, this translucent rice substitute contains virtually no digestible carbohydrates or calories.

Shirataki rice gets its unique properties from glucomannan, a soluble fiber that passes through your digestive system largely intact. This fiber has been studied for various potential health benefits, including supporting digestive health and promoting feelings of fullness.

The texture of shirataki rice differs noticeably from traditional rice—it’s slightly chewier and more gelatinous. To prepare it, rinse the rice thoroughly under cold water, boil for one minute, then drain and dry-cook in a pan to improve the texture and reduce any residual odor.

Shirataki rice works best when combined with flavorful sauces and seasonings that can mask its neutral taste and unique texture.

5. Barley: The Hearty Whole Grain

Barley brings a wonderfully chewy texture and earthy, nutty flavor to meals, making it an excellent rice substitute for those who enjoy whole grains. This ancient grain has been cultivated for thousands of years and remains a nutritious staple today.

While barley contains similar calories to white rice, it offers significantly more fiber and protein, helping you feel satisfied longer. A half-cup serving provides over 10% of your daily needs for several important nutrients, including niacin, zinc, and selenium.

Hulled barley is the most nutritious variety, retaining its outer bran layer and most of its nutrients. To cook it, combine one part barley with four parts water or broth, bring to a boil, then reduce heat and simmer for 25-30 minutes until tender. Drain any excess liquid before serving.

Barley’s robust texture holds up beautifully in soups, stews, and pilaf-style dishes.

6. Whole-Wheat Couscous: Quick and Versatile

Whole-wheat couscous offers a fast-cooking alternative to rice with a unique, tiny pearl-like texture. Though technically a pasta made from wheat flour, couscous serves a similar role to rice in many Mediterranean and Middle Eastern dishes.

Choosing whole-wheat varieties over refined couscous ensures you’re getting more fiber, protein, and nutrients. The small size of couscous pearls creates an interesting textural contrast in dishes and absorbs flavors exceptionally well.

Preparation couldn’t be simpler—combine equal parts couscous and boiling water, remove from heat, cover, and let stand for 5 minutes. Fluff with a fork, and it’s ready to serve. This makes couscous an ideal choice for quick weeknight meals.

7. Chopped Cabbage: The Budget-Friendly Choice

Cabbage might not be the first food that comes to mind as a rice substitute, but finely chopped and sautéed cabbage provides a surprisingly satisfying alternative. This cruciferous vegetable is incredibly low in both calories and carbohydrates while being rich in vitamins and beneficial plant compounds.

A half-cup serving of cabbage delivers 31% of your daily vitamin C needs and an impressive 68% of vitamin K requirements. Vitamin K plays crucial roles in blood clotting and bone metabolism, making cabbage a valuable addition to your diet.

To prepare cabbage as a rice substitute, finely chop it by hand or use a food processor to achieve small, rice-sized pieces. Sauté with a small amount of oil over medium heat until softened and slightly caramelized. The mild flavor works well with various seasonings and sauces.

8. Whole-Wheat Orzo: Pasta That Looks Like Rice

Whole-wheat orzo is a rice-shaped pasta that can seamlessly replace rice in many dishes. While it’s higher in calories than white rice—about 50% more per serving—whole-wheat orzo provides substantially more fiber and protein than its refined counterpart.

The fiber content in whole-wheat orzo supports digestive health by promoting regular bowel movements and feeding beneficial gut bacteria. This can contribute to improved overall health and may even support immune function.

Cook orzo like any pasta—boil in salted water until it reaches your desired tenderness, typically 8-10 minutes, then drain. Because of its higher calorie content, be mindful of portion sizes to align with your nutritional goals.

9. Farro: Ancient Grain with Modern Appeal

Farro is an ancient wheat variety that has experienced a resurgence in popularity due to its impressive nutritional profile and satisfying, chewy texture. The nutty flavor of farro adds depth to dishes that mild white rice simply cannot match.

This whole grain delivers a substantial amount of protein, making it another excellent plant-based protein source. To create a complete protein profile with all essential amino acids, pair farro with legumes like chickpeas, lentils, or beans.

Farro requires a longer cooking time than rice—typically 25-30 minutes. Combine one part farro with three parts water or broth, bring to a gentle boil, then reduce heat and simmer until tender but still slightly chewy. The grains should retain some texture rather than becoming mushy.

10. Freekeh: The Green Wonder Grain

Freekeh is made from young green wheat that’s been roasted, giving it a distinctive smoky, nutty flavor unlike any other grain. This unique processing method also helps preserve many of the grain’s nutrients.

Rich in both protein and fiber, freekeh keeps you feeling full and satisfied. A quarter-cup of dried freekeh provides 8 grams of protein and 4 grams of fiber, along with 8% of your daily iron needs—an important mineral for oxygen transport throughout your body.

To prepare freekeh, combine it with water in a 1:2 ratio, bring to a boil, then reduce heat and simmer for about 20-25 minutes until tender. The distinctive flavor of freekeh makes it particularly well-suited for Mediterranean-inspired dishes and grain salads.

11. Bulgur Wheat: Light and Nutritious

Bulgur wheat consists of whole wheat kernels that have been parboiled, dried, and cracked into small pieces. This processing makes bulgur incredibly quick to prepare while retaining most of the nutritional benefits of whole wheat.

With approximately 76 calories per half-cup cooked serving, bulgur contains about 25% fewer calories than white rice while providing more fiber and protein. This makes it an excellent choice for those looking to reduce calories without sacrificing the grain-like texture and satisfaction.

Bulgur is famous as the main ingredient in tabbouleh, a refreshing Mediterranean salad with tomatoes, cucumbers, fresh herbs, and lemon juice. To prepare bulgur, combine one part bulgur with two parts boiling water, cover, and let stand for 10-15 minutes until tender. Drain any excess water and fluff with a fork.

Choosing the Right Rice Alternative for You

The best rice substitute depends on your individual dietary goals, taste preferences, and the specific dish you’re preparing. Consider these factors when making your selection:

For low-carb diets: Riced cauliflower, riced broccoli, chopped cabbage, or shirataki rice offer minimal carbohydrates while providing volume and texture.

For high-protein needs: Quinoa, farro, and freekeh deliver substantial protein content, making them ideal for vegetarians or anyone looking to increase protein intake.

For gluten-free diets: Quinoa, riced vegetables, and shirataki rice are naturally gluten-free options that won’t trigger sensitivities.

For calorie reduction: Vegetable-based options and bulgur wheat provide the lowest calorie alternatives while still offering satisfying volume.

For whole grain benefits: Barley, farro, freekeh, and bulgur wheat offer the nutritional advantages of whole grains, including fiber, vitamins, and minerals.

Tips for Cooking with Rice Alternatives

Transitioning to rice alternatives can require some adjustment in your cooking approach. Here are some helpful tips to ensure success:

Start by substituting rice alternatives in familiar dishes where rice plays a supporting role rather than the star. Stir-fries, burrito bowls, and soups are excellent starting points.

Pay attention to cooking times, as they vary significantly among alternatives. Vegetable-based options cook much faster than whole grains, which may require 20-30 minutes of simmering.

Season generously, especially with milder alternatives like cauliflower rice or shirataki rice. These neutral canvases benefit from robust spices, herbs, and sauces.

Don’t be afraid to mix alternatives together. Combining riced cauliflower with quinoa, for example, can provide a lighter texture while maintaining protein content.

Prep in batches when possible. Most of these alternatives store well in the refrigerator for several days, making meal preparation more convenient.

The Bottom Line

Rice alternatives offer incredible diversity in flavors, textures, and nutritional profiles, making it easier than ever to meet your health goals while enjoying delicious, satisfying meals. Whether you’re reducing carbohydrates, increasing protein intake, managing calories, or simply seeking variety, there’s a rice substitute perfectly suited to your needs.

From the protein-rich goodness of quinoa to the low-calorie appeal of riced cauliflower, from the hearty chew of barley to the quick convenience of couscous, each alternative brings unique benefits to your table. Experimenting with these options can introduce you to new flavors and cuisines while supporting your overall health and wellness.

Remember that healthy eating doesn’t mean sacrificing enjoyment or satisfaction. By exploring these rice alternatives, you’re expanding your culinary horizons while nourishing your body with diverse, nutrient-dense foods. Start with one or two that appeal to you most, and gradually incorporate others to discover your favorites.

Your journey toward better health can be both delicious and exciting—these rice substitutes prove that eating well means eating with variety, flavor, and nutritional intention.

Sources:

• National Institutes of Health – Quinoa Nutritional Properties
• USDA FoodData Central
• NIH – Glucomannan and Health Benefits
• National Institutes of Health – Vitamin C and Immune Function
• NIH – Dietary Fiber and Digestive Health
• National Institutes of Health – Whole Grains and Health
• NIH – Vitamin K and Bone Health