13 Best Rice Alternatives To Try...

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Medically reviewed by Jamie Johnson, RDNMedically reviewed by Jamie Johnson, RDNRice is a staple carbohydrate in many people’s diets. Whether you’re looking for a rice alternative for different dietary patterns, such as low-carb and paleo diets, or have run out of rice in the middle of making your favorite recipe, there are plenty of options to try.Here are 13 rice alternatives, including gluten-free, paleo, and low-carb options. 1. Riced Cauliflower

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Riced cauliflower is a popular rice alternative for those following low-carb diets. This rice alternative is made by pulsing chunks of raw cauliflower in a food processor until it takes on a rice-like texture.Riced cauliflower is very low in calories and carbohydrates. One cup of riced cauliflower contains just 20 calories and less than 1 gram (g) of carbs.This makes riced cauliflower an excellent choice for those who need to keep their carb intake low, like those following keto diets. In addition to being low in carbs, cauliflower is high in vitamin C, folate, and potassium.Cooked riced cauliflower makes the perfect base for stir-fries and can also be enjoyed on its own as a simple side dish. 2. Quinoa

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Quinoa is an ancient grain that’s been used as a food source for over 8,000 years. Like rice, quinoa is naturally gluten-free. It's a great rice substitute for people with celiac disease or gluten intolerance.Quinoa is packed with nutrients and is especially high in magnesium, a mineral needed for blood pressure and blood sugar regulation. A cup of cooked quinoa covers 28% of the Daily Value (DV) for this essential nutrient.Quinoa has a soft texture and a mild, slightly nutty flavor. It’s delicious on its own and can also be used in place of rice in soups, salads, and stir-fries.3. Amaranth

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Amaranth is a whole grain that’s high in protein, magnesium, and iron. It has 9.35 g 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 it provides 29% of the DV of iron.Iron is essential for critical body processes such as transporting oxygen through your blood, producing hormones and energy, and brain development. Though the iron found in plant-based foods is less bioavailable (able to be absorbed and used by the body) than animal-based sources of iron, it can help people on plant-based diets maintain healthy iron levels.Cooked amaranth has a consistency like porridge. It makes a good base for proteins like chicken and fish. 4. Couscous

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Couscous is a grain-like pasta that’s commonly used in African and Mediterranean cuisine. It’s high in several vitamins and minerals, including selenium. Selenium is a powerful antioxidant and it plays an important role in immune and thyroid function. A cup of couscous covers 50% of your daily selenium needs.Couscous has a soft, pasta-like texture and a mild flavor, making it a perfect rice substitute in dishes like pilafs.Couscous is made from wheat, so it’s not appropriate for those with celiac disease or gluten intolerance. 5. Barley

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Barley is a good option if you're looking for a rice alternative that can hold its texture. Its chewy texture makes it a good choice for adding to soups, stews, chilis, and other recipes that require a heartier grain.Barley is a good source of several nutrients, including selenium, B vitamins, iron, and fiber. One cup of cooked barley provides 6 g of fiber, which covers 21% of the DV for fiber. This makes it a good choice for gut health, as fiber helps with bowel regularity and supports the growth of beneficial bacteria in the large intestine.Keep in mind that barley contains gluten and should be avoided by those following gluten-free diets. 6. Buckwheat

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Buckwheat is naturally 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. These can help lower cholesterol and triglyceride levels in your blood.The soluble fiber in buckwheat can help prevent your digestive tract from absorbing cholesterol. This can enhance your body's ability to pass cholesterol in your stool. Buckwheat is also rich in vitamins and minerals like magnesium and potassium.Try buckwheat in place of rice in dishes like grain bowls and soups.7. Teff

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Teff is an ancient grain native to Africa that comes in several colors, including red and white. Teff has a low glycemic index (GI), meaning it has a lower impact on blood sugar levels compared to grains like white rice. Teff has a GI of around 36.7, which is considered low. In comparison, white rice has a GI that ranges from around 64 to 79, making it a medium or high-GI food.Since teff has less of an impact on blood sugar, it makes a better carbohydrate choice for people with prediabetes and diabetes.Teff is tender, mild-tasting, naturally gluten-free, and can be used as a rice substitute in almost any dish.8. Steel Cut Oats

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Oats are a healthy carbohydrate that makes a delicious substitute for rice. Though most commonly consumed for breakfast, oats can be enjoyed at any time of day and can be used in place of rice in lunch or dinner dishes like grain bowls. Steel-cut oats have a chewier texture than rolled oats, making them a better choice for a rice substitute. They’re also higher in fiber and protein than rolled oats. A cup of cooked steel-cut oats contains 4 g of fiber and 5 g of protein, which is double the amount found in the same serving of rolled oats. This makes steel-cut oats more filling and a better option for your gut.Oats are a good source of fiber, vitamins, minerals, and beneficial plant compounds. Studies show that regularly eating oats may reduce heart disease risk factors like low-density lipoprotein (LDL) cholesterol, as well as support your digestive health.9. Riced Broccoli

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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 powerful antioxidant compounds, such as flavonoids and carotenoids.Following a diet high in broccoli and other cruciferous vegetables may lower your risk of several health conditions, including 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. Riced broccoli can be sauteed with olive oil, garlic, and seasonings for a simple and healthy side dish.10. Sorghum

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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 have strong antioxidant properties that may help lower inflammation in your body, protecting you from chronic conditions like diabetes.Sorghum is a good rice alternative since it has a hearty texture and mild flavor. It can be used in a variety of dishes, from salads to stews. 11. Freekeh

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Freekeh (also known as green wheat) is roasted, immature wheat. Studies show that the antioxidants, flavonoids, and phenolic compounds in freekeh are about twice that of regular wheat.Freekeh has a chewy texture and a nutty, slightly smokey flavor. Try using it in place of rice in soups, pilafs, stews, salads, and risottos. While freekeh is a versatile carbohydrate, it is a form of wheat, so it’s not safe for those who can’t eat gluten. 12. Farro

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Farro is a type of ancient wheat that has a chewy texture and nutty flavor. It can be used as a rice substitute in a number of recipes, like pilafs and grain bowls.Farro 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. 13. Konjac Rice

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Konjac rice (also known as shirataki rice) is a rice alternative made from the roots of the konjac plant.Konjac root is high in a soluble fiber called glucomannan, which helps you feel fuller longer and supports your digestive health.Konjac rice is paleo-friendly and very low in calories and carbs. A 3-ounce (oz) serving contains just 5 calories and 3 g of carbs, 2 of which come from fiber. This rice alternative is a good choice for those who want to cut back on their calories as well as those looking for low-carb and paleo-friendly rice substitutes.Tips for Substituting RiceThere are a few things to keep in mind when choosing a rice substitute. Because rice is naturally gluten-free, it’s a popular carb choice for those following gluten-free diets. If you need to avoid gluten, it’s essential to pick a rice substitute that’s gluten-free, such as quinoa, riced cauliflower, or amaranth, while avoiding gluten-containing grains, like freekeh and barley.If you require a grain-free or low-carb rice substitute, try riced broccoli, riced cauliflower, or konjac rice.Keep in mind that different rice alternatives have different textures, tastes, and cooking requirements. Always follow preparation instructions to ensure the best recipe outcomes. A Quick ReviewIf you need a rice alternative, there are plenty of grains, vegetables, and other ingredients that can be used in its place, including low-carb, paleo, and gluten-free options. Each option offers unique textures, flavors, and health benefits to suit your specific dietary requirements.Popular rice substitutes include riced cauliflower and broccoli, which are low in carbs and calories. Nutrient-dense grains—such as quinoa, amaranth, and sorghum—provide protein, fiber, and essential vitamins.Options like barley, farro, and couscous have hearty textures but also contain gluten. For grain-free and low-carb alternatives, konjac rice, riced vegetables, and steel-cut oats are excellent choices. For more Health.com news, make sure to sign up for our newsletter! Read the original article on Health.com.

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