20 Tasty Rice Alternatives That’ll Delight Your Taste Buds

Rice is an essential ingredient worldwide, yet sometimes you need an alternative due to availability or dietary restrictions.

Quinoa, cauliflower rice, or barley can replace rice while offering different textures and flavors to your dishes.

Each option shines in certain cooking methods and recipes, giving you flexibility.

This comprehensive list of twenty rice substitutes supports health goals and culinary variety.

Knowing their cooking times and flavor profiles helps keep your meals balanced.

Stir-fries, pilafs, and salads all benefit from these versatile alternatives.

Explore ways to adapt classic rice dishes with exciting substitutes.

Why To Choose Rice Substitutes

Looking to mix things up or eat a bit healthier? Rice substitutes offer tasty, nutritious alternatives that fit a variety of diets and cooking styles.

• Healthier Options: Some substitutes offer more fiber and fewer carbs than regular rice.
• Dietary Needs: Great for people with gluten intolerance, diabetes, or other dietary restrictions.
• Add Variety: Trying substitutes can make meals more interesting with new textures and flavors.
• Faster Cooking: Some alternatives cook quicker than rice, saving time in the kitchen.
• Lower Calories: Perfect for those watching their calorie intake or managing weight.

Healthiest Rice Replacements

Healthy rice substitutes offer whole grain, low-carb, or nutrient-rich options for any meal. A wide variety fits diverse diets and preferences. Check out the best rice replacements available.

Quinoa

Quinoa stands out as a protein-packed grain that perfectly replaces rice in countless dishes.

Unlike ordinary grains, this nutrient powerhouse delivers essential fiber and minerals while cooking in just 15-20 minutes.

The small, couscous-like texture gives meals an interesting twist that regular rice simply can't match.

For anyone looking to upgrade their meals, quinoa works wonderfully with everything from spicy tacos to rich curries without breaking the bank.

Riced Cauliflower

Riced cauliflower stands out as a popular rice substitute due to its low carb count and minimal calories.

This versatile ingredient, sometimes called cauliflower rice, consists of cauliflower florets chopped until they resemble rice grains, then cooked until tender.

For best results, pulse the florets in a food processor rather than blending them completely, though grating works too if you have extra time.

Unlike traditional rice, cauliflower rice maintains a slight crunch whether it's steamed, sautéed, or microwaved, and doesn't absorb flavors as readily, so adding extra seasonings makes a big difference in taste.

The neutral flavor profile of riced cauliflower allows you to incorporate it into countless recipes across various cuisines, making it an excellent base for healthy meals.

Riced Broccoli

Riced broccoli stands out as an excellent low-carb, low-calorie alternative to traditional rice, offering a vibrant green color that brightens any meal while delivering an impressive dose of essential vitamins.

This nutritious substitute has a natural flavor that many find more appealing than cauliflower rice, making the transition to healthier options much easier for those watching their carbohydrate intake.

The versatility of broccoli rice allows you to enjoy it raw, steamed, microwaved, or sautéed depending on your preference and time constraints.

Its ability to absorb seasonings means it complements almost any main dish from stir-fries to curries, adapting to various cuisine styles with minimal effort.

Most supermarkets now carry pre-riced broccoli in their produce or frozen sections, though making your own at home with a food processor takes just minutes if you prefer a fresher option.

Shirataki Rice

Shirataki rice stands out as a remarkable low-carb, low-calorie alternative that packs plenty of fiber into each serving.

Made from the hearty konjac root, this filling option gives you the satisfaction of regular rice without the extra calories.

Many people know it by other names like miracle rice or konjac rice, though it might take some searching to track down in stores.

The texture differs slightly from traditional white rice, but most eaters quickly adjust to its unique qualities after the first few bites.

For anyone watching their carbohydrate intake or seeking healthier meal options, this versatile ingredient can replace rice in almost any dish from stir-fries to curries.

Couscous

Couscous, a small grain made from semolina flour, offers tremendous health benefits with its high fiber content and abundance of antioxidants while remaining low in sugar and fat.

This versatile grain, slightly larger than quinoa, delights with its pleasant chewy texture that readily absorbs herbs and spices during its remarkably quick cooking process.

For busy weeknight meals, few side options can match the convenience of couscous, which typically requires just five minutes of steeping in hot water before serving.

Adding this nutritious grain to salads and wraps creates extra heartiness without overwhelming other ingredients, making it perfect for meal prep throughout the week.

Orzo Pasta

Orzo pasta is an excellent rice substitute in various dishes due to its similar appearance, though it's slightly larger than rice grains and cooks faster.

This versatile pasta contains more calories and carbs but offers substantial protein and fiber, making it nutritionally beneficial.

Unlike rice, quinoa, or couscous, orzo doesn't absorb flavors in the same way because it's fundamentally a pasta product.

The chewy texture of orzo adds a delightful element to meals, especially when included in soups and salads where its distinctive consistency shines.

Sweet Potato

Sweet potatoes serve as an excellent rice substitute, packed with nutrients and vibrant colors that add appeal to any meal.

Many health-conscious people choose this starchy vegetable because it offers more vitamins and minerals than traditional white rice.

For a rice-like texture, you can spiralize sweet potatoes and chop them into small pieces, though simply roasting or mashing them often works just as well with less effort.

These versatile tubers pair wonderfully with bold flavors like curry and chili, making them perfect for hearty dishes when you want something more nutritious than plain rice.

Some meals, however, don't work as well with sweet potato substitutions- sushi, for instance, where traditional grains might be a better choice for authentic results.

Corn Grits

Corn grits, also known as cornmeal or polenta, provide a tasty and nutritious alternative to rice that many people absolutely love.

These versatile grains pack plenty of health benefits, including valuable antioxidants and fiber, while maintaining a low glycemic index that won't spike your blood sugar.

The quick cooking time makes corn grits perfect for weeknight meals when you're short on time, though regular stirring helps prevent lumps from forming.

From creamy breakfast bowls to savory dinner sides, corn grits complement nearly any meal and can easily replace rice in most recipes you already enjoy.

My personal recommendation is trying them as polenta fries – a simple, crispy treat that might become your new favorite way to enjoy this wonderful staple.

Barley

Barley stands out as a fantastic rice substitute with its chewy texture and ability to keep hunger at bay longer than other grains.

Many health enthusiasts appreciate barley's impressive protein content, which makes it perfect for anyone looking to boost their nutritional intake without sacrificing taste.

The grain's fiber-rich composition aids digestion naturally, helping your body process meals more efficiently throughout the day.

People watching their weight often reach for barley instead of white rice because it offers more nutritional benefits with fewer calories per serving.

Cooking with barley couldn't be easier- just simmer it like rice but expect a slightly nuttier flavor that pairs wonderfully with vegetables and proteins.

Buckwheat Noodles

Soba noodles, made from buckwheat, offer impressive health benefits as they're low on the glycemic index, help stabilize blood sugar levels, and can even lower cholesterol.

These versatile noodles work wonderfully as a rice substitute in many dishes, giving you a nutritious alternative to traditional carbs.

Japanese cuisine frequently features soba served either cold with dipping sauce or warm in flavorful broths, making them perfect for Asian-inspired meals.

Their nutty flavor and firm texture add an interesting dimension to stir-fries, salads, and soups that regular wheat noodles can't match.

Traditional Mexican or American comfort foods might not pair well with soba's distinctive taste, so it's best to save them for dishes where their earthy character can truly shine.

Chopped Cabbage

Cabbage is a budget-friendly rice alternative that works in nearly all recipes when chopped into small pieces.

For people who aren't fond of vegetables, its mild taste allows any sauce to mask the flavor while still providing numerous health benefits.

This nutritious substitute contains essential vitamins and minerals without the carbohydrates found in traditional rice dishes.

White cabbage is the recommended variety since red cabbage will turn your entire meal pink when cooked.

Preparation is incredibly simple - cabbage can be enjoyed raw for maximum crunch or quickly cooked in just minutes for those busy weeknight meals.

Meal prep enthusiasts appreciate how this vegetable stays fresh longer than many other rice substitutes while adding extra fiber to their diet.

Farro

Farro stands out as an excellent rice substitute with its appealing nutty flavor and satisfying chewy texture.

This whole-grain wheat option packs a powerful nutritional punch, offering substantial plant-based protein for anyone looking to enhance their meals.

People following a keto diet particularly appreciate farro's low-carb profile, making it a smart alternative to traditional starches.

The cooking process requires more water than rice, but the method remains just as straightforward as preparing quinoa or other grains.

Many people now choose farro for its versatility in salads, soups, and as a hearty base for vegetable bowls.

Potatoes

Potatoes make an excellent rice substitute with their incredible versatility in any dish, from savory dinners to comforting sides.

These humble spuds can be mashed, roasted, stewed, or chopped to complement almost any meal you prepare at home.

Most people already love potatoes, making them an easy swap that requires no special introduction to family meals.

The widespread availability of potatoes in grocery stores means you'll never struggle to find them when needed.

Kids typically enjoy potatoes too, which helps avoid mealtime battles when introducing something different to the table.

Zucchini Rice

Zucchini rice stands out as an excellent substitution for regular rice despite being less popular than other veggie alternatives.

Most people appreciate how this green powerhouse contains minimal calories while packing essential nutrients that support overall health.

The pleasant color adds visual appeal to meals, and its quick cooking time makes dinner preparation faster on busy weeknights.

Making zucchini rice requires nothing more than a food processor to pulse the vegetable into small, grain-sized pieces that mimic traditional rice.

Once prepared, a quick pan-fry with your favorite seasonings transforms this versatile base into a perfect companion for stir-fries, burrito bowls, or as a simple side dish.

Lentils

Lentils offer a perfect substitution in many dishes, providing incredible flavor and high protein content while keeping calories surprisingly low.

Making these versatile legumes requires minimal effort, yet they deliver maximum taste in soups, stews, and various side dishes.

Many people enjoy how lentils blend seamlessly into recipes like meatballs, adding moisture and substance while stretching the meal further.

The simple preparation process makes lentils an ideal choice for busy weeknight dinners when you need something nutritious without spending hours in the kitchen.

Their earthy taste complements many cuisines from Mediterranean to Indian, making them one of the most adaptable ingredients in your pantry.

Adlai

Adlai, a tropical grain from the Philippines, is an excellent rice substitute for people monitoring their blood sugar levels due to its low glycemic index despite being carb-rich.

Its pasta-like flavor makes this versatile grain suitable not only for traditional rice dishes but also for numerous pasta recipes where it adds a unique twist.

Many health-conscious eaters appreciate adlai for its nutritional benefits, including higher protein content than regular rice and abundant fiber that aids digestion.

The texture of properly cooked adlai offers a pleasant chewiness that satisfies hunger longer than conventional grains.

One small drawback to remember is that adlai requires 30-40 minutes of cooking time to reach tenderness, so some meal planning is necessary.

Chickpea Rice

Substituting chickpeas for rice offers a nutritional powerhouse with higher protein and fiber content than traditional grains.

This simple swap transforms everyday meals into healthier options without sacrificing taste or satisfaction.

In just 45 minutes after a quick food processor blitz, chickpeas become a hearty base for stir-fries, burritos, and various dishes.

Many people find this alternative especially delicious in Mediterranean recipes where the nutty flavor complements regional herbs and spices.

The versatility of chickpea rice makes it perfect for anyone looking to add more plant-based protein to their diet while reducing carbohydrate intake.

Bulgur Wheat

Bulgur wheat is a fantastic alternative to rice, with its small, cracked pieces of whole wheat resembling couscous in both size and appearance.

Many Mediterranean dishes, particularly tabbouleh, showcase this nutritious grain that offers a similar texture and flavor to rice while containing fewer calories.

Finding bulgur wheat might require a bit more effort compared to other rice substitutes since it's not as commonly stocked in regular grocery stores.

Health-conscious eaters often prefer this option due to its excellent nutritional profile and versatility in various recipes.

For anyone looking to diversify their grain options, bulgur wheat delivers a nutty flavor that pairs beautifully with vegetables and proteins in countless dishes.

Whole Wheat Bread

Bread is an excellent substitute for rice, offering a hearty way to soak up sauces while adding substantial bulk to meals.

Many people already have bread at home, making it a convenient, affordable option that pairs wonderfully with almost any dish.

The time-saving aspect is particularly appealing since bread requires no cooking, unlike rice which needs precise measuring and simmering.

Whole wheat varieties can replace rice in numerous recipes with just a little creativity, such as transforming traditional rice bowls into toast-based meals topped with proteins and vegetables.

Another tasty alternative involves turning chicken dishes into delicious sandwiches, providing all the satisfaction of a complete meal in a different form.

Risoni

Risoni, a delightful pasta shaped like rice, offers a perfect substitute in many dishes where rice would typically be used.

Many cooks prefer it in soups since it tends to stay suspended throughout the broth rather than sinking to the bottom as rice often does.

The cooking process couldn't be simpler - just boil it like any other pasta until it reaches your desired tenderness.

Some stores label it as orzo, so don't be confused if you see both names used for this versatile ingredient.

Home chefs particularly appreciate how risoni maintains its texture better than rice when reheated, making it excellent for meal prep and leftover dishes.

Rice Replacement Tips Based on Dishes

This friendly guide on rice replacement tips is based on different types of dishes. It can help you pick the best substitute and get great results:

In Stir-Fries

When making stir-fries, it’s important to use a rice alternative that can handle quick, high-heat cooking without becoming mushy or falling apart.

Look for options that maintain a bit of firmness and texture, so they can absorb sauces and spices well while holding their shape during tossing. This ensures each bite has a good mix of flavors and a pleasant mouthfeel.

In Soups, Stews, and Brothy Dishes

In soups or stews, you want a rice substitute that softens nicely and soaks up the surrounding flavors without disintegrating completely.

The goal is to add heartiness and a bit of body to the dish while still blending seamlessly with the broth or sauce. Choosing a grain or seed with a tender texture after cooking works best here.

In Cold or Grain-Based Salads

When making salads where the grain is mixed with fresh vegetables, herbs, and dressings, opt for a substitute that’s light and fluffy, not heavy or sticky.

It should separate easily so the salad doesn’t clump together, allowing the flavors of each ingredient to shine through. A slightly chewy texture can add interest without weighing down the dish.

In Creamy or Sweet Dishes

In desserts such as puddings or creamy rice-based sweets, it’s important to pick a rice substitute that absorbs liquid well and softens to a tender, almost creamy consistency.

This allows the sweeteners and spices to infuse evenly, creating a smooth and indulgent texture.

How to Cook Rice Substitutes Perfectly

Cooking rice substitutes well starts with understanding their unique cooking needs, since they often differ from traditional rice in texture, water absorption, and cooking time. The key is to find the right balance between moisture and cooking duration to achieve the desired texture: fluffy, tender, or slightly chewy.

Begin by rinsing the substitute if needed, to remove any excess starch or bitterness. Use the appropriate amount of liquid, usually less or more than rice depending on the substitute’s absorbency, and bring it to a gentle simmer rather than a rolling boil, which helps prevent overcooking or mushiness.

Covering the pot and cooking on low heat allows the grains or pieces to absorb liquid evenly. Avoid stirring too often, as this can break down delicate textures and make the final dish gummy.

Letting the substitute rest off the heat after cooking helps steam finish the process and firms up the texture.

Storage Tips for Rice Alternatives

Cool Before Storing: Let cooked rice substitutes cool completely before storing to prevent sogginess and bacterial growth.

Use Airtight Containers: Store in sealed containers to keep moisture out and maintain freshness.

Refrigerate Promptly: Keep cooked substitutes refrigerated and use within a few days for best quality.

Reheat Properly: Add a splash of water when reheating to restore moisture and prevent dryness.

Store Dry Substitutes in Cool, Dry Places: Keep uncooked grains or flakes away from heat and humidity to maintain shelf life.