7 Best Rice Alternatives To Try

Rice is a staple in many diets worldwide

Whether you’re looking to cut carbs, increase fibre, or try new flavours, there are plenty of nutritious alternatives. Another key reason that many of our clients swap out rice is to reduce arsenic risk. These substitutes not only offer diverse textures and flavours but also provide valuable health benefits. Here’s a closer look at 7 rice alternatives, their benefits, and how to use them in your meals.

1. Quinoa

Why it’s great: A complete protein, quinoa contains all nine essential amino acids. It’s rich in fibre, iron, and magnesium, making it a nutritious grain alternative.

**Cooking tip:** Rinse before cooking to remove its natural bitterness. Season or simmer in broth for added flavour.

2. Barley

Why it’s great: With a chewy texture and nutty flavour, barley is high in beta-glucan fibre, which supports heart health and cholesterol regulation.
**Cooking tip:** Soak barley for a few hours before cooking to improve texture and reduce cooking time.

3. Riced Cauliflower

Why it’s great: Low in carbs and calories, riced cauliflower is packed with fibre, vitamin C, and antioxidants. It’s a perfect option for those following keto or low-carb diets.

**Cooking tip:** Lightly sauté with garlic and coconut oil for 3-5 minutes for a flavourful side dish.

4. Buckwheat

Why it’s great: Despite its name, Buckwheat is not a type of wheat and is naturally gluten-free. It’s rich in fibre, magnesium, and antioxidants, supporting heart health and balanced blood sugar levels.

**Cooking tip:** Toast buckwheat groats before cooking to enhance their nutty flavour.

5. Bulgar Wheat

Why it’s great: A quick-cooking whole grain, bulgur is high in fibre and iron and has a slightly nutty taste.

**Cooking tip:** Simply soak in hot water for about 10 minutes before using in salads or side dishes.

6. Broccoli Rice

Why it’s great: Like riced cauliflower, riced broccoli is low in calories and carbs while offering vitamins C and K. It’s a great way to increase vegetable intake.

**Cooking tip:** Lightly steam or sauté to retain nutrients and texture.

7. Sorghum

Why it’s great: Sorghum is a gluten-free grain. It’s high in protein, magnesium, B vitamins, and strong antioxidant properties that may help lower inflammation in your body.

Sorghum is a great option due its rich texture and mild flavour

**Cooking tip:** Versatile in a variety of dishes, from salads to stews.

Who Should Try These Alternatives?

Low-carb/keto dieters → Riced cauliflower, riced broccoli
High-protein seekers → Quinoa, sorghum
Gluten-free eaters → Buckwheat, quinoa, riced cauliflower
Fiber-focused diets → Barley, bulgur, sorghum

Storage & Meal Prep Tips

Batch-cook and freeze: Quinoa, barley, and bulgur can be cooked in bulk and frozen for quick meals.
Pre-chopped veggies: Riced cauliflower and broccoli can be ‘riced’ in a food processor.
Quick cooking options: Bulgur and quinoa cook in under 15 minutes, making them ideal for busy schedules.

Final Thoughts

Incorporating rice alternatives into your diet can add variety and boost your intake of fibre, protein, and essential nutrients. Whether you’re seeking a low-carb option, a gluten-free substitute, or a protein-packed grain, there’s an alternative to fit your needs.

Try these nutritious substitutes and enjoy new flavours and health benefits!

Sophia Michel an Independent Health Researcher, Health & Happiness Coach, Writer, College Lecturer, Electromechanical Technician, Wife and Mother, and Co-Author of Tough Roads Create Tough People and Love Mastery.

Get in touch at bit.ly/paradigm-contact