Healthy Rice Alternatives – 18 Nutritious Substitutes to Try

It's super important to have diversity in your diet. Aside from nutrient diversity, it's important to include rice alternatives in our plates every once in a while.

With rice being a staple crop, it's easy to eat rice with every meal. But did you know that global rice production actually accounts for 1.5% of global greenhouse gas emissions? Rice is used almost universally across many cuisines. I'm not here saying rice is bad, but there are so many different ancient grains and seeds available. These rice alternatives have health benefits and are better for you and the planet.

Why would you want to substitute rice?

There are many reasons someone might want to substitute rice. Whether you're on a low-carb diet for weight loss, looking to eat fewer calories in your meals, or just looking to vary the grains in your diet, there are so many different rice alternatives available – many at your local grocery stores!

The most common way to eat rice is white rice. White rice is when you take the hull off of the grain so it makes the rice last longer. But when you remove the hull, you remove most of the nutrition! This type of rice is actually brown rice, the whole-grain version. If you're diabetic or insulin-sensitive, white rice can cause an insulin spike. 

Eating rice alternatives is a great way to incorporate the health benefits of ancient grains into your diet. You'll get more grams of fiber and lower your cholesterol levels. 

Sustainable and Healthy Rice Alternatives

Check out our list of healthy alternatives to rice, and let us know in the comments below which ones are your favorite! And for more healthy and sustainable food, make sure you subscribe to our newsletter below.

1. Bulgur

Bulgar is my favorite grain. Its a staple in Middle Eastern cuisine that offers a hearty alternative to regular rice. Originating from cracked whole wheat berries that are parboiled and dried, Bulgar is packed with fiber, vitamins, and minerals. Its chewy texture and mild flavor make it ideal for pilafs, salads, and stuffing. It's a common ingredient in tabboleah if you've ever had that before. Just a tip, if you're looking for it in your grocery store, it might be named Bulgar wheat. 

3. Millet

Millet is often overlooked but is gaining popularity as a gluten-free grain. It offers high dietary fiber and essential minerals. With a mildly sweet flavor and versatile cooking methods, millet can be enjoyed as a side dish, in porridge, or as an ingredient in baked goods. Millet uses much less water to grow compared to rice, so it's a great sustainable alternative to rice. 

4. Couscous

Couscous, although technically a type of pasta, is commonly used as a rice substitute due to its quick cooking time and fluffy texture. Originating from North Africa, couscous pairs well with stews and vegetables, adding a light, airy complement to Mediterranean dishes. It's worthwhile to note that couscous is made of durum wheat, so if you're gluten-free, pick another option on this list. 

5. Brown Rice

While it's still rice, brown rice is the whole grain alternative to white rice. It retains its nutrient-rich bran and germ layers, offering more fiber, protein, vitamins, and minerals. It boasts a chewier texture and nuttier flavor, making it a nutritious choice for stir-fries, casseroles, and pilafs. Because of the fiber, you'll be less likely to experience an insulin spike. 

6. Cauliflower Rice

Cauliflower rice has gained popularity as a low-calorie, low-carb alternative to rice, especially for those watching their weight or managing blood sugar levels. Easily prepared using a food processor or box grater, cauliflower rice serves as a versatile base for fried rice, risottos, and grain-free sushi rolls.

7. Farro

Farro is an ancient grain with roots in Mediterranean cuisine. It stands out for its chewy texture and high protein content. Rich in fiber and B vitamins, farro adds depth to soups, salads, and grain bowls, offering a satisfying alternative to traditional rice.

8. Broccoli Rice

Similar to cauliflower rice, broccoli rice is made from finely chopped or grated broccoli florets. It serves as a nutrient-packed alternative to rice. With its high vitamin C content and dietary fiber, broccoli rice is a great addition to stir-fries and casseroles and as a side dish for a boost of green goodness.

9. Sweet Potatoes

Sweet potatoes, known for their vibrant color and sweet flavor, offer a lower glycemic index alternative to rice. Packed with vitamins and antioxidants, sweet potatoes can be roasted, mashed, or used as a base for grain-free meals, supporting digestive health and immune function. While it's not going to give you the same texture as rice, sweet potatoes make a great base for anything you'd normally eat rice with!

11. Lentils

Lentils are a protein-rich legume that offers essential vitamins and minerals, making them a nutritious substitute for rice. Available in various colors and sizes, lentils are perfect for soups, stews, and salads, supporting heart health and aiding in weight management.

12. Shirataki Rice

Shirataki rice is a low-carb rice alternative derived from konjac root. It's a zero-calorie, high-fiber alternative ideal for low-carb diets. With its rice-sized pieces and neutral taste, shirataki rice absorbs flavors well, making it a staple in Asian cuisine and a guilt-free addition to stir-fries and noodle dishes.

13. Egg Noodles

Though typically associated with pasta, egg noodles are a protein-rich alternative to rice or rice noodles. With their versatility in stir-fries and soups, egg noodles offer a satisfying texture and are rich in essential amino acids, supporting muscle repair and overall health.

15. Oats

Oats are renowned for their high fiber content and have been shown to help reduce cholesterol levels. They serve as a nutritious alternative to rice. Ideal for breakfast bowls and baking, oats provide sustained energy, aiding in weight management and supporting digestive health. While most think of oats as a canvas for sweet goods, many cultures use oats in savory dishes. It's worth a try if you're looking for a quick substitute!

16. Amaranth

Amaranth, an ancient grain prized for its protein content and gluten-free status, serves as a nutrient-dense alternative to rice. With its versatility in soups, porridges, and baked goods, amaranth offers essential minerals and supports overall well-being.

17. Kernza

Kernza, a perennial grain with environmental benefits, serves as a sustainable alternative to traditional rice. With its deep roots and reduced need for inputs, kernza supports biodiversity and can be used in a variety of culinary applications, from baking to brewing.

18. Orzo

Orzo, a small pasta resembling rice, offers a versatile alternative with a similar texture. Used in Mediterranean cuisine, orzo pairs well with sauces, vegetables, and meats, providing a hearty base for flavorful dishes and supporting culinary creativity.

Which Healthy Rice Alternatives will you try?

Exploring healthy rice alternatives opens up a world of nutritious options that can benefit both your health and the environment. Whether you're seeking to lower your carbohydrate intake, increase fiber, or simply add variety to your meals, the alternatives outlined here offer delicious and nutritious choices. Embrace these options in your cooking to discover new flavors and enhance your overall well-being. Let me know which ones you'd try below!