# What’s the Best Healthy Substitute for Rice? Try These Four Options

URL: https://tastessence.com/substitutes/healthy-substitute-for-rice
Category: Substitutes
Published: 2020-12-22T09:51:35
Updated: 2020-12-15T09:53:41
**Rice is a staple in many cuisines around the world,** but it isn’t exactly the best choice if you’re trying to cut down on your carb intake. If that’s the situation you find yourself in, then **you’re probably eager to find a healthy substitute for rice.** Fortunately, **there are a few reliable options that you can easily swap for rice.** At Tastessence, we’ve rounded up four of the best substitutes for white rice that you can incorporate into your diet today. Keep reading to see what your **options are in regards to a healthy substitute for rice.**

## Brown rice

If you’re just trying to eat less white rice, **you can easily swap it out for the much-healthier brown rice.** Brown rice is popular with nutritionally-minded folks since it’s much less processed than white rice, **leaving it with more [vitamins, minerals, and antioxidants](https://www.healthline.com/nutrition/is-brown-rice-good-for-you).** However, **brown rice is similar to white rice** in terms of its caloric and carbohydrate content. **So if you’re adhering to a low-carb diet,** brown rice might not be the ideal [white rice alternative](https://tastessence.com/substitutes/good-alternatives-to-arborio-rice) for you.

## Quinoa

**Another healthy substitute for rice is quinoa.** If you aren’t familiar, [quinoa is a grain crop](https://www.bbcgoodfood.com/howto/guide/health-benefits-quinoa) grown for its seeds (which are the part you cook and eat). Quinoa is **gluten-free, full of protein, and rich with many other beneficial vitamins and minerals.** You can use quinoa in **the same way that you would prepare and eat rice.** Whether you prefer to cook your rice in water, [chicken broth](https://tastessence.com/substitutes/substitutes-for-chicken-broth), or another liquid, you can replicate that process with quinoa. **Add veggies, protein, and sauce to it for a complete meal.**

## Cauliflower rice

From pizza bases to buffalo wings, it seems like **cauliflower is being used as a substitute for just about everything** these days -- and rice is no exception. It’s made by ricing cauliflower into tiny pieces, which look very similar to white rice. If that sounds too labor-intensive, **you can also purchase frozen cauliflower rice.** With cauliflower rice, preparation is **a bit different than with traditional rice**. Since it’s made from a vegetable that already contains a bit of moisture, **you don’t have to cook it in liquid.** Instead, you can simply microwave it or put it in a pan on top of the stove.

## Couscous

**Couscous [originated in North Africa](https://www.cookinglight.com/food/world-cuisine/what-is-couscous),** where it continues to be an essential part of many people’s diets. It starts out as wheat or barley, before a machine rolls it into tiny balls of pasta. When cooked, **couscous puffs up and has a pleasant texture** that mixes well with veggies and chicken. You would prepare couscous in the same way that you would cook rice and quinoa. You’ll first need to **combine the tiny pasta balls with a cooking liquid (broth or water).** Allow the couscous to cook for about 10 minutes before fluffing it with a fork and serving. Whether you’re looking for a **gluten-free, low-carb, or vegetable-based healthy substitute for rice**, you’ve got plenty of options to choose from. Outside of the alternatives above, you can also use things like **farro, broccoli rice, and barley in place of rice.** For more cooking tips and ideas, [**check out the Tastessence blog.**](https://tastessence.com/)