Top 5 Best Rice Substitutes

Jul 23, 2020 03:33 AM EDT | By Wyn J. (

Rice Field

(Photo : Pixabay)

Many people love rice. Most Asian cultures have rice as a staple in their meals and diets. Aside from that, rice is filling to the stomach, thus a very satisfying way to end a meal. It is an excellent source of carbohydrates, perfect for keeping you going if you have a busy day ahead of you. 

However, rice -- particularly the favorite white rice -- may not be the best or even the healthiest option for you. If you want to lose weight, you usually cut off the carbohydrates, and if rice is a staple for your every meal, consider looking for alternatives. Here are some excellent rice alternatives for you. 

Whole-wheat couscous

Try to revamp your diet to Mediterranean or Middle Eastern as you try out whole wheat couscous as a rice alternative. Rich in fiber and protein, this whole wheat pasta is also healthier than your white rice. 

The small couscous pearls can also add variety to your diet as its texture is different from that of rice. 

To make couscous, you need to combine the whole wheat pasta with water and bring it to a boil. After boiling it, remove the couscous from the stove and let it sit covered for at least five minutes. 

Riced cauliflower

If you are trying to cut some fats off, then riced cauliflower is an excellent substitute for high-carbohydrate white rice. Riced cauliflower is low in carbohydrate and calorie. Low-carbohydrate meal plans such as the keto diet use riced cauliflower. 

If you want to try it, chop and grate the cauliflower. For a finer texture, run grated cauliflower through a food processor. You can cook it on an oiled pan over medium heat. 


Quinoa is also a top choice as an alternative for rice in your diet. It contains more protein compared to the regular white rice and is also gluten-free.

A half a cup serving of quinoa contains four grams of protein, which is twice as much protein offered in the same serving of cooked white rice. This is also because quinoa has all the nine essential amino acids needed by your body. 

Adding quinoa to your diet can also provide your body minerals such as magnesium and copper, which are responsible for digestion and bone health, respectively. 

Try quinoa for your next meal by combining one part quinoa and two parts water before bringing to a boil. Reduce the heat and let it simmer. 

Shirataki rice

If you want to switch to a diet low in carbohydrate and calories, you can opt for shirataki rice. A three-ounce serving of shirataki rice does not contain any calorie in it. 

The shirataki rice is made from konjac root, which contains a fiber called glucomannan. This fiber is responsible for protecting the linings of your intestine. 

To prepare shirataki rice, make sure you rinse it thoroughly before putting it in a boil. 

Riced broccoli 

Another healthy alternative for rice is riced broccoli. Similar to cauliflower, riced broccoli is another cruciferous vegetable which can be swapped for rice if you want to go on a low-carb and low-calorie diet. 

Rice broccoli is also a great source of Vitamin C which can boost your immune system. It can also reduce cellular damage thanks to its antioxidant contents.

To cook broccoli rice, chop and grate the broccoli and run it through a food processor until you reach a beautiful texture. Drizzle oil on a pan, and cook it over medium heat.

ALSO READ: 5 Beans and Legumes That Are Extremely Beneficial to Your Health

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