10 Healthier Alternatives to White Rice

When you want a dependable set of recipes without searching through dozens of pages, this collection brings the ideas together in one place. The recipes are arranged in a new order, and each entry includes ingredients and step-by-step instructions so you can choose what fits your kitchen and schedule.

1. Quinoa

Quinoa is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 1 cup dry quinoa
• 2 cups water
• 1 tablespoon olive oil
• 1/2 teaspoon salt
• 1 tablespoon lemon juice
• 1 teaspoon lemon zest
• 2 tablespoons chopped fresh parsley

Instructions

1. 1. Rinse the quinoa under cold running water, then drain.
2. 2. In a medium saucepan, bring water to a boil with a pinch of salt.
3. Add quinoa and olive oil, reduce heat to low, and simmer covered for 15 minutes or until the water is absorbed and quinoa is tender.
4. 4. Remove from heat and fluff with a fork.
5. 5. Stir in lemon juice, lemon zest, and parsley; adjust salt to taste.
6. 6. Serve warm or at room temperature.

2. Cauliflower Rice

Cauliflower Rice is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 1 large head cauliflower (about 1.9 pounds / 860 g)
• 1 tablespoon olive oil
• 2 cloves garlic, minced
• 1/2 teaspoon salt
• Freshly ground pepper to taste
• 1 lemon wedge for serving (optional)

Instructions

1. 1. Remove leaves and core, then cut into florets. Pulse florets in a processor until they resemble rice (about 4 cups).
2. 2. Heat olive oil in a skillet over medium heat and sauté garlic for about 30 seconds until fragrant.
3. 3. Add riced cauliflower, season with salt and pepper, and sauté 5–7 minutes until tender but still slightly firm.
4. 4. Taste and adjust seasoning; serve with a squeeze of lemon if desired.

3. Broccoli Rice

Broccoli Rice is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 1 large head broccoli (about 1 pound)
• 1 tablespoon olive oil
• 2 cloves garlic, minced
• 1/2 teaspoon salt
• Freshly ground pepper to taste
• 1 tablespoon lemon juice

Instructions

1. 1. Break broccoli into florets and pulse in a processor until they resemble rice (about 4 cups).
2. 2. Heat olive oil in a skillet over medium heat and sauté garlic for 30 seconds.
3. 3. Add broccoli rice, season with salt and pepper, and cook 4–6 minutes until tender but still has a bite.
4. 4. Remove from heat, drizzle with lemon juice, and adjust seasoning.

4. Shirataki Rice

Shirataki Rice is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 2 packs shirataki rice (about 14 oz/400 g total)
• 1 teaspoon sesame oil
• 2 tablespoons soy sauce or tamari
• 2 scallions, sliced
• Optional: pinch of red pepper flakes

Instructions

1. 1. Open, drain, and thoroughly rinse the shirataki rice; pat dry to remove excess moisture.
2. 2. Heat sesame oil in a large skillet over medium heat.
3. 3. Add shirataki and sauté 3–4 minutes until warmed and slightly dry.
4. 4. Stir in soy sauce and toss to coat; cook 1–2 minutes.
5. 5. Garnish with scallions and serve hot.

5. Rutabaga Rice

Rutabaga Rice is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 1 large rutabaga (about 2 pounds)
• 1 tablespoon butter
• 1 small onion, finely chopped
• 1 garlic clove, minced
• 1/2 teaspoon salt
• Freshly ground pepper to taste
• 1 tablespoon chopped fresh parsley

Instructions

1. 1. Peel and grate the rutabaga to a rice-like texture.
2. 2. Melt butter in a skillet over medium heat and sauté onion until translucent, about 3–4 minutes.
3. 3. Add grated rutabaga and garlic; cook 6–8 minutes, stirring occasionally, until tender.
4. 4. Season with salt and pepper, then stir in parsley before serving.

6. Cabbage Rice

Cabbage Rice is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 1 small green cabbage (about 1 1/2 pounds), thinly shredded
• 1 tablespoon olive oil
• 1 small onion, minced
• 2 cloves garlic, minced
• 1/2 teaspoon salt
• Freshly ground pepper to taste
• 1 tablespoon apple cider vinegar (optional)

Instructions

1. 1. Heat olive oil in a large skillet over medium heat.
2. 2. Add onion and garlic; sauté until translucent, about 3–4 minutes.
3. 3. Add shredded cabbage and cook, stirring occasionally, 6–8 minutes until tender.
4. 4. Stir in vinegar if using, season with salt and pepper, and serve.

7. Butternut Squash Rice

Butternut Squash Rice is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 1 medium butternut squash (about 2–3 pounds), peeled and shredded
• 1 tablespoon olive oil
• 1 clove garlic, minced
• 1/2 teaspoon salt
• Freshly ground pepper to taste
• 1/4 teaspoon cinnamon (optional)

Instructions

1. 1. Peel and shred the butternut squash to rice-like strands.
2. 2. Heat olive oil in a skillet over medium heat and sauté garlic for 30 seconds.
3. 3. Add shredded squash, salt, pepper, and cinnamon if using; sauté 6–8 minutes until tender.
4. 4. Adjust seasoning and serve.

8. Bulgur

Bulgur is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 1 cup bulgur
• 2 cups water or vegetable broth
• 1 tablespoon olive oil
• 1/2 teaspoon salt
• Optional: 1 tablespoon lemon juice and chopped parsley for brightness

Instructions

1. 1. Rinse bulgur under cold water and drain.
2. 2. In a pot, bring water or broth to a boil with salt and olive oil.
3. 3. Stir in bulgur, reduce heat, and simmer, covered, for 12–15 minutes until tender and all liquid is absorbed.
4. 4. Fluff with a fork and stir in lemon juice and parsley if using.

9. Barley

Barley is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 1 cup pearled barley
• 3 cups water or vegetable broth
• 1 tablespoon olive oil
• 1/2 teaspoon salt
• Optional: chopped fresh herbs for serving

Instructions

1. 1. Rinse barley under cold water and drain.
2. 2. In a saucepan, bring water/broth to a boil; add barley and salt.
3. 3. Reduce heat, cover, and simmer 30–40 minutes until barley is tender and chewy.
4. 4. Drain any remaining liquid, fluff with a fork, and stir in olive oil and herbs if desired.

10. Farro

Farro is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 1 1/2 cups dry pearled farro
• 3 1/2 cups low-sodium vegetable or chicken broth
• 1 tablespoon olive oil
• 2 cloves garlic, minced
• 1/2 medium yellow onion, finely chopped
• 1 cup cherry tomatoes, halved
• 2 cups fresh spinach leaves
• Zest of 1/2 lemon
• Juice of 1/2 lemon
• 1/3 cup crumbled feta cheese (optional)
• Salt and black pepper, to taste

Instructions

1. 1. Rinse the farro under cold water and drain.
2. 2. In a medium saucepan, bring the broth to a simmer and keep it hot.
3. 3. In a separate pot, heat the olive oil over medium heat and sauté onion and garlic until translucent.
4. 4. Add farro and toast 1–2 minutes, stirring frequently.
5. 5. Begin adding the hot broth a little at a time, cooking and stirring until the farro is tender and creamy, about 25–30 minutes.
6. 6. Stir in cherry tomatoes and spinach until the greens wilt.
7. 7. Remove from heat; mix in lemon zest and juice; season with salt and pepper to taste.
8. 8. Serve with crumbled feta on top if desired.

Save this collection for the next time you need practical meal inspiration. Start with the recipe that best matches your ingredients, then return to try the others throughout the week.