There are many reasons for people to seek white rice substitutes, and the good news is that there are plenty of alternatives to choose from.
White Rice Substitutes
The most popular white rice substitutes, whether you want to spice up a recipe or get more nutrients, include quinoa, brown rice, bulgur wheat, and cauliflower rice, among others.
Quinoa
With a huge amount of protein in every serving, as well as a very high level of fiber, it is increasing in popularity as of late, even though it has been cultivated for thousands of years. It is also naturally gluten-free and offers all of the amino acids the body needs, making it a complete protein. [1]
Cauliflower rice is a low-carb option instead of regular white rice. Photo Credit: Shutterstock
Wild Rice
Wild rice is high in protein and dietary fiber, as well as magnesium, iron, and vitamin B6. This alternative to white rice can give a bit more flavor to your dish, while also helping to increase energy levels and boost bone density. [2]
Brown Rice
Perhaps the most common white rice substitute, brown rice is actually considered healthier than white rice, since it hasn’t been stripped of its outer covering. That means that brown rice delivers more fiber and slows the carbohydrate response in the body, which is good news for diabetic patients. [3]
Barley
This doesn’t maintain the same consistency as rice, and may not be appropriate for every dish, but it is very high in fiber and selenium, and can certainly sub in for rice in certain situations. [4]
Bulgur Wheat
With a consistency similar to couscous, bulgur wheat provides a huge amount of your dietary fiber needs for the day, and is one of the best sources for plant protein; it is also easy to cook and can be integrated into various meals. [5]
