I will share the most essential rice substitutes, from grains to vegetables, to substitute this staple food! Learn their health benefits and master cooking techniques for nutritious meals.

Jump to:
- 🌾 Grain Highlights
- 🌾 Grain-Based Rice Substitutes
- 1. Quinoa
- 2. Barley
- 3. Bulgur Wheat
- 4. Farro
- 5. Freekeh
- 6. Millet
- 7. Amaranth
- 🥦 Vegetable-Based Substitutes
- 8. Riced Cauliflower
- 9. Riced Broccoli
- 10. Shredded Cabbage
- 🌱 Legume-Based Substitutes for Rice
- 11. Lentils
- 12. Chickpea Rice
- 🌟 Unique Alternatives
- 13. Orzo (Pasta)
- 14. Couscous
- 15. Shirataki Rice
- 🙋♀️ People Also Ask [FAQs]
🌾 Grain Highlights
- You'll learn about a variety of rice substitutes. I'll introduce you to grains like quinoa and barley, as well as vegetable options such as riced cauliflower and broccoli. Each brings its own flavor, texture, and nutritional benefits to your table.
- You'll get hands-on cooking advice for each alternative. I'll help you get the best texture and flavor out of your dishes.
🌾 Grain-Based Rice Substitutes
Exploring grain-based substitutes for rice introduces a variety of nutritional benefits and flavors that can complement any meal.
1. Quinoa
Quinoa is a tiny seed that packs a nutritional punch. Due to its slightly nutty flavor and fluffy texture, I've found it to be an excellent substitute for rice.
It comes from the Andean region, where it's been a staple for thousands of years. To achieve fluffy quinoa, rinse it thoroughly to remove saponins that can make it bitter. Cook it in a 2:1 water-to-quinoa ratio and simmer until tender.
Personally, I love tossing it into salads or using it as a base for a hearty breakfast bowl.

2. Barley
Barley is often overlooked, but it's a gem for adding depth to soups and stews. Its chewy texture and rich, nutty flavor make it a hearty rice alternative.
Originating from Eurasia, barley has been a fundamental food grain for millennia. When cooking, I've found that pearled barley works best if you're short on time since it cooks faster than whole-grain barley. Just simmer it in water until tender, which usually takes about 30 minutes.
Beyond traditional uses, try it in place of oats for a morning porridge; it might surprise you with its versatility! It also excels in risotto-like dishes, absorbing flavors while adding a satisfying chew.
This is my favorite option when I am looking to substitute wild rice! Barley has a nutty flavor that works wonders instead of wild rice, especially in salads.
3. Bulgur Wheat
Bulgur wheat, a whole grain that's been cracked and partially pre-cooked, is incredibly easy to prepare, making it a real-time saver. With its light, nutty flavor, it's a common ingredient in Middle Eastern cuisine, think tabbouleh or kibbeh.
To cook bulgur, you simply need to soak it in hot water until it's soft, which usually takes about 15-20 minutes. I enjoy using it as a quick side dish mixed with fresh herbs or as a filling addition to veggie wraps. As per Google Books (in the section dedicated to the nutritional values of bulgur), whole wheat nutrients are largely retained in bulgur, making it more nutritious than other major cereal grains.

4. Farro
Farro is an ancient grain with a chewy texture and a slightly sweet, nutty taste. It's very popular in Italian cuisine, especially in soups and salads. Farro is known as spelt in English.
According to Bon Appétit, mastering the perfect farro texture involves understanding the right cooking method, which may include soaking to ensure an even cooking. I recommend soaking it overnight to shorten the cooking time, then simmering until it's tender but still has a bit of bite.
Farro is fantastic in a salad with roasted vegetables and sweet potatoes or as a hearty addition to a winter soup. What I've discovered is that its robust texture holds up well, even when dressed, making leftovers just as good the next day. I like to use it instead of brown rice, because of its nutty flavor.
You may find 'quick cook' farro in some larger grocery stores or Italian delis!
5. Freekeh
Freekeh, a game-changer in the kitchen, offers a smoky flavor and a chewy texture. It's wheat that's harvested while still green and then roasted.
This process gives it a smoky flavor and a chewy texture that stands out. Cooking freekeh is similar to rice; just simmer it in water or broth until it's tender.
I've found it works wonders in salads and soups, adding a depth of flavor you don't get with other grains. As per Prevention, freekeh boasts 5 grams more fiber than quinoa, highlighting its high fiber content. Try using it as a stuffing base for vegetables for an unconventional twist – it's delicious.

6. Millet
Millet might remind you of birdseed, but it's a staple grain in many parts of the world. Its mild, slightly nutty taste makes it incredibly versatile.
It handles both savory dishes and sweet breakfast porridges. Cooking it is quite simple, you just need to boil it in water until it becomes fluffy, just like couscous.
One thing I love about millet is how well it works in place of breadcrumbs for a gluten-free coating on chicken or fish. According to Frontiers, pearl millet's exceptional resistance to drought conditions is shown through its ability to adapt to both short- and long-term changes, highlighting its potential to improve agricultural sustainability under climate stress.
7. Amaranth
Amaranth isn't your average grain; as per WebMD, amaranth, while often grouped with grains, is actually a seed that boasts a rich nutritional profile.
When cooked, it has a slightly peppery taste and a unique, gelatinous texture, which makes it great for thickening soups and sauces.
To cook it, boil it in water until it's soft. One of my favorite uses for amaranth is popping it like popcorn (just heat it in a hot pan until it pops).
Amaranth is a fun, crunchy topping for salads or even as a snack on its own. The Aztecs used it as a major food source, so it has a rich history to explore as well.

🥦 Vegetable-Based Substitutes
Vegetable-based substitutes provide a low-calorie, nutrient-rich alternative to rice, introducing fresh textures and flavors to diversify your dishes.
8. Riced Cauliflower
Riced cauliflower, also called cauliflower rice, is like the Swiss Army knife of the kitchen for me. It's simply raw cauliflower chopped up into tiny, rice-sized pieces. You can buy it pre-riced or make it yourself with a food processor.
The flavor is mild and slightly nutty, making it a perfect canvas for any seasoning you throw at it. I've found that sautéing it with a bit of olive oil, garlic, and lemon juice really brings out its best. I like to use it as a substitute for white rice the most.
It's not just for folks cutting carbs; it's genuinely tasty. Plus, it cooks faster than rice, saving you time. Culturally, it’s been a lifesaver in dishes where rice is central, like stir-fries or sushi rolls, without anyone feeling they're missing out.
9. Riced Broccoli
Riced broccoli, or broccoli rice, is more flavorful than its cauliflower cousin. It's broccoli chopped finely to mimic the texture of rice.
This green powerhouse is slightly bitter but in a good way, especially when you cook it with something fatty like cheese or bacon. The trick is not to overcook it; a quick stir-fry keeps it crisp and vibrant.
I love using riced broccoli as a base for bowls or as a side, jazzed up with some Parmesan!
10. Shredded Cabbage
Shredded cabbage is the underdog of rice substitutes, but hear me out. It has a crunchy texture and a sweet, peppery flavor that can really elevate a dish.
Cooking it is a breeze; just a quick sauté with some soy sauce and spices until it's tender but still has some bite. I've thrown it into tacos and stir-fries and even used it as a filling base for burrito bowls.
It adds a fresh crunch that you don't get with other substitutes. Plus, it's cheap and available year-round, making it a practical choice for anyone.

🌱 Legume-Based Substitutes for Rice
Legume-based substitutes offer a protein-rich, nutritious alternative to rice, perfect for those looking to add more plant-based proteins to their diet.
11. Lentils
I've found lentils to be a fantastic swap for traditional rice. They come in various colors, each offering a slightly different flavor. For example, green lentils have a peppery taste, while red lentils are sweet and nutty.
Cooking them with the simmering method is straightforward, and adding a bay leaf can significantly enhance their natural flavors.
What's great about lentils is their versatility. You can toss them into salads, use them as a base for hearty stews, or even blend them into a meatless patty mix.
12. Chickpea Rice
Chickpea rice, or chickpeas ground into rice-like granules, is another brilliant rice substitute. It has a slightly nutty flavor and a firm texture that holds up well in dishes.
Cooking chickpea rice is similar to cooking traditional rice, but it may require a little more water to become tender. I like to toast the chickpea rice in a pan before boiling it to unlock a deeper flavor.
I like using it in places where rice would usually be the star of the dish, like pilafs or stuffed peppers. Healthline claims chickpeas offer a substantial amount of protein, making them a valuable food choice for those looking to boost their protein intake through plant-based sources.
🌟 Unique Alternatives
Here are some unique alternatives that might not fall into one specific category but are still worth considering as rice substitutes.
13. Orzo (Pasta)
Orzo, a small, rice-shaped pasta, offers a delightful chew and a slightly nutty flavor, making it a versatile substitute for rice.
It's particularly popular in Mediterranean and Italian cuisines, often used in salads, soups, or as a side dish. For optimal texture, boil until al dente, then rinse under cold water to stop the cooking process.
A personal favorite method is to toast the orzo in a bit of olive oil before boiling; this enhances its nutty flavor, adding depth to dishes like the Creamy Garlic Parmesan Orzo.
Don't confuse orzo with barley, which is what the word means in Italian!

14. Couscous
Couscous is another quick fix. It's actually tiny pasta, but it cooks even faster than orzo. The texture is light and fluffy, making it a great side dish that doesn't weigh you down.
To prepare, simply pour boiling water or broth over couscous, cover, and let sit for 5 minutes. Fluff with a fork, and it's ready to serve.
It pairs well with almost anything, but I love mixing in roasted veggies and a sprinkle of feta cheese. It's a staple in North African cuisine, so it's not just versatile but also brings a bit of cultural flair to the table.
15. Shirataki Rice
Shirataki rice, made from the konjac plant, is a low-calorie, low-carb rice alternative (source). It has a gelatinous texture and a neutral taste, absorbing flavors from accompanying ingredients well.
This makes it ideal for those on calorie-restricted or ketogenic diets. The key to preparing shirataki rice is rinsing it thoroughly under hot water to remove its natural odor, then pan-frying it dry to achieve the best texture.
I've used it as a base for stir-fries and even in sushi rolls. It's pretty bland on its own, so it takes on whatever flavors you cook it with.
🙋♀️ People Also Ask [FAQs]
Many rice substitutes don’t contain gluten, making them great for folks who need or want to avoid gluten. These include quinoa, buckwheat, and all legume-based substitutes like lentils and chickpea rice. However, always check labels because processing might introduce gluten in some cases.
The trick is not to overdo the water or cooking time. For bulgur, use about two cups of water per cup of bulgur, bring to a boil, then simmer until it’s tender. For couscous, pour boiling water or broth over it, cover, and wait 5 minutes. Don’t mess with it too much, and fluff gently with a fork before serving.
To keep riced broccoli looking bright and green, cook it quickly. Stir-fry on high heat for just a few minutes until it’s tender but still crisp. You can also steam it briefly. The key is not to overcook it, or it'll turn dull and lose that vibrant green color.
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