11 Healthy Rice Alternatives According to a Dietitian 

Rice is a staple in many diets, but during perimenopause and menopause, what you swap it for can actually work in your favor. Many of these alternatives bring more protein and fiber to the plate than white rice, and that matters more now: protein helps offset the muscle loss that comes with declining estrogen, and fiber helps steady the blood sugar swings that get harder to manage during this transition.

If you’re on a GLP-1 medication, getting more nutrition per bite matters too, since appetite is already smaller.

Whole Grain Alternatives

Quinoa

Quinoa is a nutritious, versatile grain full of vitamins, minerals, and antioxidants.

Nutrition

Quinoa is a wonderful source of plant-based protein with all nine essential amino acids. It’s high in magnesium and phosphorus—important minerals for both energy and bone health.

Taste

Quinoa has a mild nutty taste that most people find goes seamlessly with many foods. It works well with most recipes that call for rice.

Quinoa is slightly nuttier and chewier than rice. In fact, in terms of flavor and texture, it’s much closer to brown rice than white. But once you get used to the taste, you will enjoy it.

Cooking

Quinoa takes less time to cook than rice. But the cooking technique is otherwise the same; two parts of water for each part of quinoa.

Try this quinoa fried rice. The name is a little confusing, but it’s tasty and gives you cooking tips for quinoa.

Millet

Millet is not only a versatile rice alternative, but it also has an abundance of nutrients.

Nutrition

Millet contains vitamins and minerals, such as phosphorus, manganese, and magnesium. This grain is rich in dietary fiber, which can improve satiety and support weight management. 

Millet is a gluten-free carbohydrate source. It’s a lower-allergenic grain, making it safe for many people to consume.

Gluten-free products benefit people with gluten sensitivity or those following a gluten-free diet.

Taste

Millet has a mild nutty flavor, like quinoa. Because millet’s taste isn’t overpowering, it works in a variety of dishes and complements a wide range of flavors. 

Cooking

To cook millet, use 1 cup of millet to 2 cups of water or broth and simmer for 20-25 minutes. Let it rest for a few minutes, then fluff with a fork before serving.

If you’re interested in experimenting with millet, here is a flavorful lemony herbed millet to try!

Barley

Barley is a versatile grain with a range of nutrients that can be used in a wide variety of dishes, such as soups, salads, risotto, and stir-fries. 

Nutrition

Barley has fiber, vitamins, minerals, and antioxidants. It has a low glycemic index (GI) rating, meaning it causes a slower increase in blood sugar compared to refined grains like white rice.

Taste

Barley has a mild, nutty flavor with hints of sweetness. It’s slightly chewy in texture and pairs well with savory dishes as well as sweet recipes. 

Barley can also absorb flavors and spices, making it incredibly versatile when paired with other ingredients.

Cooking

To cook barley, use one cup of barley to three cups of water or broth. Simply bring it to a boil, then reduce the heat and simmer for about 45 minutes to an hour. Let it cool for a few minutes prior to serving.

Here are 24 barley recipes to cook and enjoy! 

Buckwheat

In spite of the name, buckwheat does not contain wheat; it’s actually a naturally gluten-free grain-like seed.

You can use buckwheat in many main and side dishes, such as salads, stir-fries, and porridge.

Nutrition

Buckwheat is rich in magnesium, copper, vitamins, and antioxidants and contains more fiber than rice. 

Taste

Buckwheat has a unique, earthy flavor with hints of sweetness. It has a crunchy texture when cooked. Buckwheat is another versatile alternative to rice because it can absorb the flavors of whatever it’s cooked with.

Cooking

To cook buckwheat, use 1 cup of buckwheat to 2 cups of water or broth. Bring it to a boil, reduce the heat, and simmer for about 10-15 minutes. Let it cool for a few minutes prior to fluffing with a fork. Serve and enjoy!

A pro tip for buckwheat: rinse it well before cooking to remove any bitter flavor. 

Love eating stir-fry with rice? Try this recipe using buckwheat stir-fry with vegetables.

Bulgur

Bulgur is a whole grain commonly used in many dishes because the taste is subtle.

Nutrition

Bulgur is rich in fiber, full of vitamins and minerals, and is an excellent source of plant-based protein. 

Taste

Bulgur has a nutty and earthy flavor profile with subtle hints of sweetness. When cooked, it has a light, chewy texture that pairs well with other ingredients in a dish.

Bulgur is another versatile choice; it absorbs the flavors of what you cook it with. This makes it perfect for adding complexity and depth to dishes.

Cooking

For best results, use 1 cup bulgur to 2 cups water or broth and bring to a boil. Reduce the heat, cover, and simmer for around 15 minutes or until the liquid is fully absorbed. Make sure the bulgur is tender before removing it from the heat. Serve and enjoy!

A pro tip for bulgur: after cooking, allow it to sit covered for 5-10 minutes before fluffing with a fork. This will help it absorb all of the flavors.

Love black beans and rice? Try this Mexican black bean and bulgur bowl.

Spelt

Spelt is an ancient grain that can be used instead of rice in many recipes.

Nutrition

It’s packed with fiber, vitamins, and minerals. It’s also a great source of complex carbs, which can help keep you full and energetic throughout your busy day. 

Taste

Spelt has a mildly nutty flavor and chewier texture in comparison to rice.

Cooking

Use one cup of spelt to two-and-a-half cups of water or broth. Bring to a boil, then reduce the heat to low. Cover the pot and let it simmer until the liquid is absorbed, which usually takes an hour.

Teff

In Ethiopia, teff is a popular gluten-free grain commonly used as a staple food.

Teff is normally used as a side dish, the same way rice is. However, it’s also an ingredient in bread and baked goods. Teff is used to make the famous Ethiopian bread, injera.

Nutrition

This food contains beneficial amounts of iron, calcium, zinc, niacin, thiamin, dietary fiber, protein, and essential amino acids.

Teff is a low-GI food in comparison to white rice. For that reason, it can better help to control blood sugar and energy levels.

Taste

Teff has a nutty, subtly sweet flavor often described as being similar to whole wheat and hazelnut.  

Because of its versatile taste, Teff can be used in savory and sweet dishes. 

Cooking

Teff is normally cooked in a 1:3 ratio of teff to water. It cooks similarly to rice.

Vegetable-Based Alternatives

Cauliflower Rice

Cauliflower rice has become popular in recent years. It’s a healthier alternative to white rice because it’s low in carbs and calories. Moreover, it has a neutral flavor.

Nutrition

Cauliflower is an anti-inflammatory, non-starchy vegetable. It’s full of fiber, antioxidants, and vitamins.

Cauliflower rice has become popular in recent years. You can use it to make fried rice, stir-fries, sushi, and warm bowls.

Taste

Cauliflower rice has a mild nutty flavor. It resembles rice, but with more of a cruciferous vegetable taste. 

Cooking

Make cauliflower rice by grating raw cauliflower florets or pulsing them in a food processor to the desired texture. To cook it, simply heat a pan with olive oil, butter, or cooking spray. Add the cauliflower rice and seasoning, then cook for about 5-10 minutes, until it reaches the desired consistency.

While cauliflower has a mild flavor, how you cook it greatly affects the texture. If you are someone who likes a softer grain, make sure to cook the cauliflower rice a little longer!

Here are seven cauliflower rice recipes to spice up your plate without the extra carbs and calories!

Broccoli Rice

Tired of cauliflower rice? Try broccoli rice instead!  

Broccoli rice is yet another vegetable-based substitute that can be used in a wide variety of ways in meals. 

Nutrition

Broccoli rice is low-carb, low-calorie, and high in calcium, iron, potassium, and niacin.

Taste

Its taste is more subtle than your typical broccoli florets, which makes it very easy to combine with other ingredients.

Cooking

You can make your own broccoli rice or buy it. It’s available in stores in the frozen and the produce section. If you use store-bought broccoli rice, you don’t have to do anything other than follow the instructions on the package.

To make true homemade broccoli rice, remove the florets from one head of broccoli and grind them in a food processor until they break down into small pieces like grains of rice.

Cook this rice in a skillet with olive oil, avocado oil, butter, or cooking spray for about 5-7 minutes.

Here is an easy broccoli rice recipe that you can make and incorporate into your favorite tacos, stir-fries and more! 

Riced Cabbage

Riced cabbage is similar to cauliflower rice. It can be used very easily as an alternative by sauteing, steaming, boiling, or stir-frying it.

Nutrition

Cabbage is full of nutrients, such as vitamin C and vitamin K, and it’s high in fiber too.

Taste

Riced cabbage has a mild flavor. It can have a crunchy texture, making it an excellent addition to any side dish. 

Cooking

To cook riced cabbage, saute it in a pan with healthy oil for a few minutes until your preferred consistency is reached.

If you’re a curry lover, here is a curry cabbage rice recipe you won’t want to miss.

If you are more of a Mexican taste fan, look no further—this Mexican cabbage rice is the one for you! 

Other Alternatives

Shirataki Rice

Shirataki noodles are a gluten-free, low-calorie, low-carb alternative to rice and pasta dishes. They originate from the root of the konjac plant, which has soluble fiber. 

Here is a shirataki rice recipe for you.

Nutrition

Shirataki is low-carb, low-calorie, and high in soluble fiber. Soluble fiber can help you feel full and satisfied and also has prebiotic qualities.

Taste

Shirataki noodles don’t have a strong taste on their own; they are quite neutral and have a gelatinous consistency.

Cooking

Shirataki is super easy to cook, although it does require a pre-rinse before cooking to remove odor. 

Simply follow the package instructions.

The Bottom Line 

There are plenty of healthy rice alternatives that are delicious and exciting. 

Rice is still a great option if you enjoy it. However, adding other carbohydrates can bring a variety of nutrients, colors, and textures to your plate. It’s worth experimenting with rice alternatives to diversify your diet.

Now that you have so much valuable information on how to enhance your plate with healthy rice alternatives, it’s time to get cooking!

Enjoy! 

This blog post was written by registered dietitian Talia Ciklik and edited by Dr. Su-Nui Escobar, DCN, RDN, FAND.