11 good alternatives to rice

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Rice is the main food in the daily diet. It has the effect of making the body feel full, delicious taste and cheap price. However, white rice may not be suitable for some people with dietary needs. Therefore, it is possible to choose other grains instead of rice to make the diet more diverse.

1. Quinoa

Quinoa is a grain that can replace rice and it does not contain gluten, but the protein content is much higher than rice. In fact, when cooked, 92 grams of quinoa can provide 4 grams of protein. This content is twice as high as that of white rice.
Furthermore, the protein composition of quinoa is complete, which means it contains all the essential amino acids that the body cannot synthesize on its own. Therefore, quinoa makes an excellent source of protein for vegetarians.
In addition, it is also a good source of minerals such as magnesium and copper. These minerals play an important role in energy metabolism and bone health.
To use quinoa, you can combine one part dry quinoa with two parts water and bring to a boil. Then, cover and reduce the heat until the quinoa is cooked through.
In case, some people are sensitive to gluten, buy quinoa certified gluten-free due to the risk of cross-contamination.

2. Cauliflower

Cauliflower puree is a great low-carb and low-calorie alternative to rice. It has a mild flavor, as well as a texture similar to that of cooked white rice.
Because cauliflower is low in carbs and low in calories, it has become a popular rice substitute for people on low-carb diets like keto. A serving of 57 grams of mashed cauliflower has 13 calories compared with 100 calories for the same serving of white rice.

To make cauliflower, shred the cauliflower, cut it into small pieces, and put it in a blender to create a cauliflower puree. Mashed cauliflower can be cooked with a small amount of oil until tender. You can buy pre-mashed cauliflower at most stores and keep it frozen.

3. Broccoli

Like mashed cauliflower, broccoli is also a smart substitute for rice in people on low carb and low calorie diets.
Broccoli has the same nutritional content as broccoli, in 57 grams of broccoli contains 15 calories and 2 grams of fiber. Furthermore, shredded broccoli is an excellent source of vitamin C, with 57 grams providing more than 25% of the daily value. Vitamin C acts as a powerful antioxidant that can help prevent cell damage and promote immune health.
Like mashed cauliflower, broccoli can be prepared by grinding broccoli with a grater or chopping it in a food processor, then cooking it with a little oil. You can also find pre-ground broccoli at grocery stores that have been stored in the freezer.

4. Shirataki Rice

Shirataki rice is a popular rice substitute for white rice for those on low carb and calorie diets. It is made from konjac root that is native to Asia. This rice is rich in a unique fiber called glucomannan.
In 85 grams of Shirataki rice does not contain any calories. However, when a food provides few calories per serving, the manufacturer may have to legally claim it has zero calories, which helps explain why shirataki rice with 85 grams Seems to have no calories.


Glucomannan is the fiber in konjac root. It is being studied for its many potential health benefits, including its ability to form a protective barrier along the lining of the intestines. However, you will need to eat large amounts of Shirataki rice to consume significant amounts of glucomannan.
To prepare Shirataki rice, first rinse the rice with water, then boil it for 1 minute, then boil the rice until the water dries up. The purpose of rinsing Shirataki rice before cooking is to help reduce its characteristic odor.

5. Barley

Wheat is a grain that is closely related to wheat and rye. It looks like oats and has a chewy texture along with a natural flavor.

In 81 grams of cooked barley contains 100 calories, so it provides the same number of calories as white rice. However, it contains more protein and fiber than white rice. In addition, barley contains many other nutrients such as providing 10% of the daily value of niacin, zinc and selenium.
To cook barley, boil one part barley to four parts water, then reduce heat and cook until barley is tender. Cooking time can be about 25 to 30 minutes.

6. Couscous wheat

Couscous wheat is a type of pasta widely used in Mediterranean and Middle Eastern cuisine. This is a healthy alternative to regular white rice as it is rich in fiber and protein.
Couscous wheat grains are smaller than rice grains, so they have a unique structure. To prepare this wheat, combine it with one part water and bring the mixture to a boil.

7. Chopped Cabbage

Chopped cabbage is a great alternative to rice. Cabbage is low in calories and carbs, along with a mild flavor, to suit many palates.
It is an excellent source of vitamin C and vitamin K. In 75 grams of chopped cabbage provides 31% vitamin C and 68% vitamin K. Vitamin K is a vitamin that helps regulate blood clotting and blood circulation. It also plays an important role in bone health.
To prepare shredded cabbage, shred the cabbage by hand or with a machine. Then cook it with a small amount of oil until softened and ready to use.

8. Orzo Whole Wheat

Whole wheat orzo is a type of pasta that is similar in shape, size and texture to rice. It contains more fiber and protein than regular orzo. This makes it a healthy and popular food alternative. However, it is quite high in calories, it can provide about 50% more calories than white rice.
Whole wheat orzo is an excellent source of fiber. It can help improve digestion by increasing and softening stools, especially since it's a good source of food for gut bacteria.

9. Farro

Farro is a whole wheat product that can be used in a similar way to rice, although it has a chewy texture and a variety of flavors. It resembles barley but it has a larger grain size.

Farro contains a large amount of protein like quinoa. Therefore, it is an excellent plant-based alternative to rice. However, to ensure that the body can get all the essential amino acids, farro should be combined with legumes such as chickpeas or black beans.
Make farro by taking one part dry farro and three parts water, then bring it to a boil and reduce to low heat. Cook until farro is tender.

10. Freekeh

Freekeh varieties of barley and farro. It is rich in protein and fiber. In 40 grams of freekeh provides 4 grams of important nutrients protein and fiber, respectively. Furthermore, it also provides 8% of the daily value of iron. This iron is essential for making healthy red blood cells.
Make a freekeh by taking one part dry farro and two parts water, then bringing it to a boil and turning it back to low heat. Cook until freekeh is tender.

11. Bulgur Wheat

Bulgur wheat is a substitute for rice. It is similar in size and shape to couscous. While couscous is pasta made from whole wheat flour, bulgur wheat is small flakes of whole wheat. It is often used in Mediterranean salads along with tomatoes, cucumbers and fresh herbs.
Bulgur wheat is a low calorie variety. In 91 grams provide 76 calories, about 25% less calories than white rice. Therefore, it is a great substitute for rice for those who are trying to cut calories but still want a food with a familiar texture and taste.
Bulgur wheat is cooked by boiling one part bulgur wheat and two parts water, then reducing the heat to medium and cooking until the bulgur is tender.
In summary, there are many alternatives to rice that can help the body meet health goals, while adding variety to the daily diet.
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Reference source: healthline.com