There are 12 rice substitutes suitable for all diets.
Whether someone is allergic to rice, trying to eat fewer carbs, or reduce their calorie intake, there are many affordable, nutritious, and tasty rice substitutes that are easy to make at home. They include barley, riced broccoli, and orzo.
Rice is a versatile, healthy, and inexpensive food that forms a cornerstone of people’s diets worldwide.
It is a rich source of carbohydrates, which, as the body’s primary energy source, boosts energy levels, fuels exercise, and helps people feel satisfied and full.
However, some individuals may wish to swap out rice for other options. This may be because they:
have an allergy
prefer to eat fewer carbohydrates
are trying to consume fewer calories
are attempting to incorporate a wider variety of whole grains into their diets
Rice substitutes for Lazy Keto Meals
Shirataki konjac rice
Shirataki rice is a popular food in parts of Asia. It is now rising in prevalence worldwide, thanks to its low carb and low calorie profiles. It is also rich in glucomannan fiber.
The vegetable, which resembles potatoes, comes from the konjac root, which manufacturers and people convert into rice-shaped grains.
Barley
Barley is a popular grain that people can purchase as whole grain, pearled, flakes, or flour versions.
This grain has many health benefits and is a suitable option for those looking to increase their dietary fiber.
Quinoa
Quinoa is an edible seed that people consume as a grain. It has been a staple food in South America for thousands of years, where people have enjoyed its beneficial properties.
Individuals often use quinoa to substituteKeto rice because it contains all nine essential amino acids, making it a complete proteinTrusted Source.
Riced cauliflower
Cauliflower belongs to the cruciferous vegetable family, which includes broccoli, cabbage, Brussels sprouts, and kale.
People can make riced cauliflower by chopping up raw cauliflower either by hand or with a food processor until the texture resembles rice.
Riced broccoli
People can prepare riced broccoli in the same way as riced cauliflower.
Similar to its counterpart, riced broccoli makes an appropriate rice alternative for a person following low carb or low calorie diets.
Shredded cabbage
Cabbage is another cruciferous vegetable that people can use as a Keto rice alternative. Individuals usually shred it finely using a food processor or by hand.
The vegetable is low in calories and carbohydrates and packed with vitamins and minerals.
Couscous
Although couscous resembles a grain, it is a type of pasta that manufacturers make from semolina or ground durum wheat.
Mediterranean and Middle Eastern cuisine often features the food as an accompaniment to other dishes.
Bulgur wheat
Bulgur wheat resembles couscous in appearance, but manufacturers make it from cracked whole durum wheat.
This rice alternative is low in fat, high in minerals, and is a minimally processed whole grain. It can help people with diabetes manage their blood sugar.
Orzo
Orzo is pasta with the same size and shape as rice, and people can use it in the same way. It contains a moderate amount of protein, which is essential for the body to grow, repair itself, and maintain health.
Farro
Farro is ancient, whole grain wheat with a chewy texture and nutty flavor resembling barley.
Because it contains high levels of protein, farro is a valuable dietary addition for those following vegan and vegetarian diets.
Potatoes
Potatoes are incredibly versatile, and people can choose different and healthy ways to prepare them, such as boiling, mashing, ricing, or baking.
Sweet potato
Sweet potato is another type of tuber that provides carbohydrates, micronutrients, fiber, and minerals. They can help protectTrusted Source against cardiovascular disease and cancer thanks to their antioxidant properties.
If people prefer to avoid rice because they are following a low carbohydrate or low calorie diet, there are various alternatives they can choose.
Vegetables, such as broccoli, cauliflower, and cabbage, provide versatile rice alternatives that are extremely low calorie and packed with nutrients.
If a person wishes to include whole grains in their diet, they can choose from bulgar wheat, barley, or farro.
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