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NUTRITION

Bored of Rice? Try These 12 Nutritious Rice Alternatives

Let's be honest — rice is a kitchen staple. It's cheap, filling, and goes with almost anything. We definitely love ourselves some rice around here!

But if you're looking to switch things up with more nutrients, different textures, or options that better suit your dietary needs, you've got plenty of other choices.

Whether you're looking for gluten-free, low-carb, or high-protein rice alternatives or just want to break out of a food rut, here are 12 alternatives worth trying!

SHOP FOR RICE ALTERNATIVES HERE!

12 RICE ALTERNATIVES FOR NUTRITIOUS DISHES

1. Quinoa

Why switch: Quinoa isn't just trendy — it's a complete protein, meaning it has all nine essential amino acids, which most grains can't claim. It's fast to cook and naturally gluten-free.

Flavor: Mild, nutty, slightly earthy
Texture: Fluffy with a slight chew; tiny spiral "tails" appear when cooked
Nutrition perks: High in magnesium, folate, antioxidants, and fiber
How to cook: 1 cup quinoa + 2 cups water. Rinse well to remove bitterness, and simmer for 15 minutes.
Use it for: Salads, bowls, stir-fries, soups — basically anywhere you'd use rice.

READ MORE: 8 Reasons quinoa is good for you

RECIPE: Nutrient-packed quinoa peanut satay salad

BUY ORGANIC QUINOA HERE!

2. Kasha

Why switch: Kasha is buckwheat's bold cousin — toasty, quick-cooking, and packed with nutrients. It's great for cold climates and hearty meals.

Flavor: Nutty, earthy, slightly smoky
Texture: Soft and fluffy, but can turn mushy if overcooked
Nutrition perks: Rich in magnesium, rutin (a flavonoid good for circulation), and prebiotic fiber
How to cook: 1 cup kasha + 2 cups water. Rinse, simmer 12–15 min. Toast it dry before cooking for better flavor.
Use it for: Savory porridges, hearty sides, bowls, and casseroles.

BUY ORGANIC BUCKWHEAT KASHA HERE

3. Amaranth

Why switch: Tiny but mighty, amaranth is a high-protein ancient grain that cooks up soft and creamy — almost like a savory porridge.

Flavor: Earthy with a grassy, nutty undertone
Texture: Soft and gelatinous with a bit of a pop when toasted
Nutrition perks: Complete protein, high in iron, calcium, and fiber
How to cook: 1 cup amaranth + 2 cups water. Simmer 20–25 min. Stir often.
Use it for: Breakfast bowls, thickening stews, baking, or soft pilafs.

RECIPE: Amaranth and carrot polenta

BUY ORGANIC AMARANTH SEED HERE

4. Millet

Why switch: Mild and easygoing, millet is one of the most digestible grains. It's super adaptable — dry and fluffy, or soft and creamy, depending on the cooking method.

Flavor: Slightly sweet and nutty — like cornmeal
Texture: Can be fluffy like couscous or creamy like polenta
Nutrition perks: B-vitamins, antioxidants, and fiber
How to cook: 1 cup millet + 2–2.5 cups water. Toast first for extra flavor, then simmer for +-20 minutes.
Use it for: Pilafs, creamy bases, porridges, or grain salads.

RECIPE: Millet porridge: an alternative cozy breakfast

BUY ORGANIC MILLET HERE

5. Forbidden (Black) Rice

Why switch: This dark, dramatic rice is antioxidant-rich and has more fiber than white rice. It also looks impressive on a plate!

Flavor: Rich, nutty, slightly sweet
Texture: Slightly sticky, chewy, hearty
Nutrition perks: High in anthocyanins (the same antioxidants in blueberries), plus iron and vitamin E
How to cook: 1 cup rice + 2 cups water. Simmer 30 minutes after boiling.
Use it for: Grain bowls, stir-fries, pudding, or an eye-catching side.

BUY ORGANIC FORBIDDEN RICE HERE

6. Wild Rice

Why switch: Wild rice is actually a grass, not a rice. It's chewy, bold, and packed with protein and minerals. A native North American supergrain.

Flavor: Earthy, smoky, nutty
Texture: Firm and chewy, with a satisfying pop
Nutrition perks: High protein, antioxidants, zinc, and phosphorus
How to cook: 1 cup wild rice + 3 cups water. Simmer 40–50 min.
Use it for: Pilafs, stuffings, soups, cold salads, and mixed grains.

BUY WILD RICE HERE

7. Cauliflower Rice

Why switch: Low-carb, low-calorie, and fast. It's not a grain but mimics rice's texture without the starch load.

Flavor: Mild, a little vegetal
Texture: Soft and rice-like when sautéed or steamed.
Nutrition perks: Very low calorie, high in vitamin C, and fiber
How to cook: Sauté or steam for 3–5 minutes; don't overcook or it gets mushy.
Use it for: Stir-fries, curries, bowls — especially for keto or paleo diets.

8. Whole Wheat Couscous

Why switch: Tiny and quick-cooking, whole wheat couscous offers more fiber and nutrients than the refined version.

Flavor: Mild, wheaty
Texture: Light and fluffy — like tiny pasta
Nutrition perks: Higher in fiber and B-vitamins than white couscous
How to cook: Steam or soak in boiling water for 5–10 minutes.
Use it for: Quick sides, Mediterranean-style bowls, or cold salads.

BUY ORGANIC SEMOLINA COUSCOUS HERE

9. Barley

Why switch: Barley is hearty and chewy, and excellent at soaking up flavor. It's not gluten-free, but still very nutritious.

Flavor: Nutty, slightly sweet
Texture: Chewy and satisfying
Nutrition perks: High in soluble fiber (especially beta-glucans), which helps with cholesterol
How to cook: 1 cup barley + 3 cups water. Simmer 35–45 minutes. Looking for a quicker option? Try pot barley!
Use it for: Stews, soups, pilafs, and grain salads.

BUY POT BARLEY HERE

10. Bulgur Wheat

Why switch: Bulgur is quick-cooking (because it's pre-steamed), fiber-rich, and a classic in Middle Eastern cuisine.

Flavor: Mild and nutty
Texture: Soft with a bit of chew
Nutrition perks: High in fiber, low in fat, quick to prepare
How to cook: Soak or simmer depending on grain size; fine bulgur just needs hot water.
Use it for: Tabbouleh, grain bowls, pilafs, or as a quick rice swap.

RECIPE: Earthy bulgur and lentil medley

BUY BULGUR WHEAT HERE

11. Whole Wheat Orzo

Why switch: Orzo is a small, rice-shaped pasta made from whole wheat flour. It cooks quickly and delivers the chewy bite of pasta with more fiber and nutrients than refined versions.

Flavor: Mild, slightly nutty, pasta-like
Texture: Tender with a slight chew, holds sauces well
Nutrition perks: Higher in fiber and protein than white pasta. Contains B vitamins and iron.
How to cook: Boil in salted water for 8–10 minutes like regular pasta. Drain and use as desired
Use it for: Soups, salads, pasta dishes, warm grain bowls, or as a rice-like side.

RECIPE: Delicious basil orzo salad

BUY GRAIN-FREE ORZO HERE

12. Wheat Berries

Why switch: Wheat berries are the entire, unprocessed kernel of wheat—making them chewy, dense, hearty, and packed with nutrients.

Flavor: Nutty, earthy, slightly sweet
Texture: Very chewy and firm
Nutrition perks: High in fiber and plant-based protein. Contains iron, zinc, and B vitamins
How to cook: Soak overnight for faster cooking. Simmer 1 cup berries in 3 cups water for 45–60 minutes until tender
Use it for: Hearty salads, grain bowls, soups, pilafs, or as a chewy, satisfying base for roasted veggies.

SHOP A VARIETY OF WHEAT BERRIES HERE