Though the flavors and textures of some of these rice alternatives might differ from white rice, they can be cooked and used interchangeably with any of your favorite rice dishes as a one-to-one substitute.
Brown rice makes an excellent white rice alternative. Unlike white rice, which is processed to remove the grain's outer layers, brown rice is a whole grain with all the nutritious parts intact.
Quinoa covers all the bases for a healthy rice alternative. Quinoa has nearly double the protein and almost nine times the fiber of white rice.
Anyone trying to eat fewer carbs can rely on cauliflower rice to save the day. Nutrition-wise, a cup of cauliflower rice only has 25 calories and 5 grams of carbohydrates compared to brown rice.
It has fewer calories and carbs with almost double the protein. And if you need to add more fiber to your diet, wild rice packs about 10 grams of fiber per cup, while white rice has less than 1 gram.
Barley looks more like oats than rice, but it's a wheat grain similar in calories to white rice, with a chewy, nutty flavor.
Bulgur is a cooked, dried, and cracked whole wheat kernel popular in Middle Eastern cuisine. The rice substitute is very similar in texture to white rice, only with 25% fewer calories and carbs.
A chewier grain among the list, farro is a protein-rich and fiber-filled rice alternative. The whole-grain wheat product is also nuttier in flavor.
Chickpea rice is made from the same legume you whip into hummus. This rice alternative contains 11 grams of protein per serving. It has a similar texture to orzo pasta, with a neutral taste.