13 Healthiest Rice Alternatives, From a Dietitian

Whether you’re looking for a rice alternative for different dietary patterns, such as low-carb and paleo diets, or have simply run out of rice, there are plenty of options to try, like barley, quinoa, teff, and cauliflower.

Riced cauliflower is a popular rice alternative for those following low-carb diets. This is made by pulsing chunks of raw cauliflower in a food processor until it becomes a rice-like texture.

Riced cauliflower is very low in calories and carbohydrates. One cup contains just 20 calories and less than 1 gram (g) of carbs.

Cauliflower is high in vitamin C, folate, and potassium.

Quinoa is a naturally gluten-free ancient grain. It’s great for people with celiac disease or gluten intolerance.

Quinoa is especially high in protein, as well as magnesium, a mineral needed for blood pressure and blood sugar regulation. One cup of cooked quinoa covers 28% of the Daily Value (DV) for magnesium.

Amaranth is a whole grain that’s high in protein, magnesium, and iron. It has 9.35 grams of protein per cup, over 62% more protein than the same serving of white rice. One cooked cup of amaranth also covers 38% of the magnesium DV and 29% of the DV of iron.  

Couscous is a gluten-containing grain commonly used in African and Mediterranean cuisine. It’s high in selenium, a powerful antioxidant that plays an important role in immune and thyroid function. One cup covers 50% of your daily selenium needs.

Barley is a good option if you like a chewy-textured grain and are not sensitive to gluten.

It is a good source of selenium, B vitamins, iron, and fiber. One cup of cooked barley provides 6 grams of fiber, or 21% of the DV for fiber.

Buckwheat is gluten-free. It’s a good choice for people with high cholesterol because it contains nutrients and phytochemicals (healthy plant compounds) such as fiber, proteins, and flavonoids that help lower cholesterol and triglyceride levels in your blood.

The soluble fiber in buckwheat helps prevent your digestive tract from absorbing cholesterol. Buckwheat is also rich in magnesium and potassium.

Teff is an ancient grain that comes in several colors, including red and white. It has a low glycemic index (GI), meaning it has a lower impact on blood sugar levels compared to grains like white rice.

Since teff has less of an impact on blood sugar, it makes it a good choice for people with prediabetes and diabetes.

Oats are most commonly consumed for breakfast, but they can be enjoyed at any time of day and used in place of rice. 

Steel-cut oats have a chewier texture than rolled oats, making them a better choice as a rice substitute. They’re also higher in fiber and protein than rolled oats.

Oats are a good source of fiber, vitamins, minerals, and beneficial plant compounds. Regularly eating them may reduce heart disease risk factors like low-density lipoprotein (LDL) cholesterol, as well as support digestive health.

Like cauliflower, broccoli can be made into a low-carb and paleo-friendly rice substitute. Broccoli is high in fiber and essential nutrients like potassium, vitamin A, folate, and vitamin C. It’s also packed with flavonoids and carotenoids.

Following a diet high in broccoli and other cruciferous vegetables may lower your risk of heart disease and certain cancers.

Riced broccoli is made in the same way as riced cauliflower: by pulsing chunks of raw broccoli in a food processor until it takes on a rice-like texture.

Sorghum is a gluten-free grain that’s high in protein, magnesium, B vitamins, and several protective phenolic compounds such as ferulic acid, gallic acid, luteolin, and apigenin. These compounds may help lower inflammation in your body, protecting you from chronic (long-term) conditions like diabetes.

Freekeh (also known as green wheat) is roasted, immature wheat. Studies show that there are about twice as many antioxidants, flavonoids, and phenolic compounds in freekeh as in regular wheat.

Farro is a type of ancient wheat that has a chewy texture and nutty flavor. It is highly nutritious, providing fiber, protein, and minerals like iron and potassium.

Because it’s a type of wheat, people with gluten intolerance or celiac disease should avoid eating farro. 

Konjac rice (also known as shirataki rice) is made from the roots of the konjac plant. It is high in a soluble fiber called glucomannan, which helps you feel fuller longer and supports digestive health.

There are a few things to keep in mind when choosing a rice substitute. 

• Gluten: Rice is naturally gluten-free, so it’s a safe choice for those following gluten-free diets. If you need to avoid gluten, it’s essential to pick a rice substitute that’s also gluten-free, such as quinoa, riced cauliflower, or amaranth, while avoiding gluten-containing grains, like freekeh and barley.
• Grains and Carbs: If you require a grain-free or low-carb rice substitute, try riced broccoli, riced cauliflower, or konjac rice.
• Texture and Taste: Different rice alternatives have different textures, tastes, and cooking requirements. Always follow preparation instructions to ensure the best recipe outcomes.