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10 Healthier Alternatives to White Rice

Want to eat healthier? Here are all the substitutes for white rice you can have to make your meals healthier and more nutritious.

White rice is a common part of many people’s diets.

But, the thing about white rice is that it’s not good for you. For one, it is low in fiber.

It is also high in carbs… a problem if you’re on a low-carb diet.

Today, I’m sharing 10 healthier alternatives to white rice that are tasty and filling.

alternatives to white rice

1. Quinoa

quinoa - healthy alternative to white rice

Quinoa is a great protein to have if you’re trying to add more proteins to your diet.

One cup of boiled quinoa provides 16% of your daily protein needs. For convenience, you can find some here.

Check out these healthy protein pantry recipes.

2. Cauliflower Rice

cauliflower rice in a bowl

Cauliflower rice is a nice low carb alternative to white rice. And it is very nutritious.

One cup of raw cauliflower contains 77% of your vitamin C needs.

Making it is pretty easy. This food processor here will do the trick.

Here is a cauliflower fried rice dish that will remind you of Chinese takeout.

3. Broccoli Rice

Broccoli rice is another great low carb alternative to white rice. One cup of broccoli rice contains only 1.36 grams of net carbs.

To make broccoli rice, break your broccoli into pieces. Then, pulse your broccoli pieces in a food processor until rice-like.

4. Shirataki Rice

Shirataki rice is another good low carb alternative to white rice.

And the good news is that 3 oz. serving contains zero calories.

It goes well in stir-fries, soups, and stews. If you’d like to stock up on some Shirataki rice, you can find some here.

5. Rutabaga Rice

rutabaga rice dish

Rutabaga rice is “rice” made from Rutabaga.

One cup of raw rutabaga contains only 7.9 grams of net carbs.

Now, because rutabaga is a pretty sturdy vegetable, you want to use a heavy-duty spiralizer like this one here.

Here is a handy tutorial on how to make rutabaga rice.

6. Cabbage Rice

Cabbage rice in a bowl

Besides being nutritious, cabbage contains many antioxidants that may lower inflammation.

To make it, cut your cabbage into small pieces. Then, pulse in a food processor, until it becomes rice-like.

Cabbage rice is great for stir-fries and stews.

7. Butternut Squash Rice

Butternut Squash rice in a bowl

To make Butternut Squash rice, simply cut your Butternut Squash into pieces. After, throw them in a food processor, and pulse until the texture is rice-like.

You can use your “rice” to make fried rice, as well as beautiful casseroles.

8. Bulgur

bulgur dish in a bowl

Do you need more fiber in your diet? Then, bulgur is a great option for you.

One cup of cooked bulgur provides a whopping 33% of your daily fiber needs.

If you would like to give bulgur a try, you can find some here.

9. Barley

barley dish

Do you love grains with a chewy texture and a nutty taste? Then, give barley a try.

One cup of cooked pearled barley provides 24% of your daily fiber needs.

You can use pearled barley in salads, soups, and stews, especially in a crockpot!

10. Farro

bowl of farro

Already a big fan of barley? Then, you’ll probably love farro as well.

One cup of farro provides 48% of your daily fiber needs.

Farro is great for salads, soups, and stews.

You may be able to get farro at your grocery store. If not, you can get some here.