Cauliflower Rice Cauliflower rice is one of the most popular low-carb alternatives to rice. It’s made by pulsing cauliflower florets in a food processor until they are the size of rice grains. Cauliflower rice is significantly lower in calories and carbs than traditional rice and can be cooked in a similar way.
Broccoli Rice Similar to cauliflower rice, broccoli rice is made by processing raw broccoli into tiny, rice-sized pieces. It's rich in fiber, vitamins C and K, and other nutrients. It provides a slightly different flavor profile and an extra nutritional boost.
Also known as "miracle rice," shirataki rice is made from the root of the konjac plant. It is very low in calories and carbs and can serve as a filling but diet-friendly rice substitute. It's mainly composed of water and a type of fiber called glucomannan and has a gelatinous texture.
Quinoa Though higher in calories than cauliflower or broccoli rice, quinoa offers a high-protein alternative that includes all nine essential amino acids, making it an excellent choice for vegetarians and vegans. It’s also higher in fiber than white rice.
Barley Barley is a chewy, nutty grain that serves as a hearty rice alternative. It’s particularly rich in beta-glucan fiber, which can help lower cholesterol and control blood sugar levels. Note that barley is not gluten-free.
Farro is an ancient grain with a chewy texture and nutty flavor. It is higher in fiber than white rice and includes a variety of nutrients like protein, fiber, and iron. Like barley, it is not suitable for those on a gluten-free diet.
Couscou Though technically a pasta made from semolina flour, couscous has a rice-like appearance and is quicker to prepare. Whole wheat couscous offers more fiber and helps keep you full longer than white rice.
Cabbage Rice Finely chopped or shredded cabbage can be used as a low-calorie, low-carb substitute for rice. It can be sautéed until soft and used under sauces or as a base for stir-fries.