What grains can replace rice for healthier meals?

November 1, 2025 •

4 min read

According to the USDA, making at least half of your grain intake whole grains can significantly boost nutritional benefits. If you're looking to diversify your plate, knowing what grains can replace rice offers a fantastic starting point for healthier and more flavorful meals.

Quick Summary

Explore over a dozen nutritious alternatives to rice. This guide covers a variety of whole and ancient grains, including gluten-free options like quinoa and millet, to enrich your diet with more fiber and protein. Each alternative brings a unique texture and flavor to your table.

Key Points

Quinoa: A gluten-free, complete protein option that cooks quickly and adds a nutty flavor to dishes.
Barley: Offers a chewy, fiber-rich alternative known for its heart-healthy benefits.
Bulgur: Pre-cooked, cracked wheat that prepares rapidly by soaking, perfect for salads and pilafs.
Millet: A versatile, gluten-free grain that can be cooked to a fluffy consistency, suitable for sweet or savory dishes.
Farro: An ancient, chewy wheat grain packed with protein and iron, great for hearty soups and stews.
Riced Vegetables: Low-carb alternatives like riced cauliflower or broccoli mimic rice texture with fewer calories.

Top Whole Grains to Replace Rice

Many people swap white rice for other grains to boost fiber, increase protein, or manage blood sugar. While white rice is a simple carb, whole grains offer more complex carbohydrates, vitamins, and minerals. Some popular alternatives include:

Quinoa: This seed from the amaranth family is a powerhouse of nutrition. It's a complete protein, containing all nine essential amino acids, making it a favorite for vegetarians and vegans. Quinoa cooks quickly, in about 15 minutes, with a fluffy, slightly chewy texture and a nutty flavor that pairs well with curries, salads, and stir-fries. To prepare, rinse the seeds thoroughly and cook with a 1:2 ratio of quinoa to water.
Barley: One of the oldest cultivated grains, barley offers more protein and fiber than white rice and has a distinctly chewy texture and earthy flavor. It is rich in beta-glucans, a type of soluble fiber linked to heart health and lower cholesterol. Barley works well in pilafs, risottos, or as a base for stews and side dishes.
Farro: An ancient wheat-based grain, farro has a nutty flavor and pleasantly chewy texture. It is an excellent source of protein, fiber, and iron. Note that it contains gluten, so it's not suitable for those with sensitivities. Farro takes about 30 minutes to cook and holds up well in soups, salads, and stuffed peppers.
Bulgur: Made from cracked, parboiled wheat kernels, bulgur is similar in texture to white rice but with a nuttier flavor. It cooks very quickly, often just by soaking in hot water, making it a great option for meal prep. Bulgur is a staple in Middle Eastern dishes like tabbouleh and works perfectly in grain bowls or as a side.
Millet: Often known as an ingredient in birdseed, millet is a gluten-free ancient grain that has a variety of uses. It can be cooked to a fluffy, couscous-like texture or made into a creamy porridge. Millet is rich in nutrients and can be used in savory pilafs or sweet breakfast bowls.

Gluten-Free Alternatives

For those with celiac disease or gluten intolerance, several safe and delicious grain options can replace rice.

Amaranth: This tiny, gluten-free ancient grain has been cultivated for over 8,000 years. When cooked, it can be used in place of couscous or quinoa or added to soups to add bulk. It is a nutritious source of protein, fiber, and essential minerals like magnesium and iron.
Teff: The world's smallest grain, teff is a tiny, gluten-free powerhouse packed with nutrients, including vitamin C, a rare find in grains. It can be used in porridge, stews, and baked goods. Teff has a low glycemic index, making it a good choice for managing blood sugar.

How to Cook and Incorporate Alternatives

Cooking grains other than rice often requires different water ratios and cooking times. Many people find success using the pasta method: cooking the grain in an abundance of boiling, salted water until tender, then draining. Others prefer the standard absorption method, following package instructions. Most whole grains also benefit from a thorough rinse before cooking. To add flavor, consider cooking grains in vegetable or chicken broth and adding herbs and spices. For example, toasted millet, bulgur, and buckwheat offer a deeper, nuttier taste.

Comparison of Rice Alternatives


Grain	Key Benefit	Cook Time	Texture	Taste	Gluten-Free	Ideal Use
Quinoa	Complete Protein	~15 mins	Fluffy, slightly chewy	Nutty	Yes	Curries, salads, breakfast bowls
Barley	High in Fiber & Zinc	~25-30 mins (hulled)	Chewy	Earthy, nutty	No	Soups, risottos, side dishes
Bulgur	Quick-cooking	~10-15 mins	Soft, rice-like	Nutty, toasted	No	Tabbouleh, grain salads
Millet	Versatile & Low GI	~10-15 mins	Fluffy (like couscous) or creamy	Mild, nutty	Yes	Pilafs, porridge, side dishes
Farro	Rich in Protein & Iron	~30 mins	Chewy	Nutty	No	Soups, stews, stuffed vegetables
Amaranth	Protein & Minerals	~20 mins	Porridge-like, sticky	Earthy, nutty	Yes	Thickening soups, porridge
Freekeh	Nutrient-dense 'super grain'	~20 mins	Chewy	Smoky, earthy	No	Salads, stews, pilafs

Conclusion: Making the Switch

Swapping out traditional white rice for these diverse and nutrient-dense grains can open up a new world of flavors and textures, while also boosting the nutritional profile of your meals. Whether you're looking for a gluten-free option like quinoa or a hearty, fiber-rich grain like barley, there are countless delicious possibilities. Experiment with different grains to discover new favorites and enjoy the enhanced health benefits that come with a more varied diet. The simple act of changing your grain base can lead to improved digestion, better blood sugar control, and increased overall wellness. For more recipes and grain ideas, the USDA's WIC Works resource system offers great suggestions for incorporating whole grains.

Additional Considerations for Cooking Grains

While this guide focuses on grains that replace rice, other options exist. Some low-carb or paleo alternatives include riced cauliflower, riced broccoli, or shredded cabbage. These offer the texture of rice with significantly fewer carbohydrates, which may be beneficial for those on specific diets. Legumes like lentils and chickpeas can also serve as a hearty, protein-rich base for many dishes. When making the switch, remember that taste and texture can vary significantly between grains, so feel free to experiment to find your personal preferences. Soaking some grains overnight can also reduce cooking time and improve digestibility.

Frequently Asked Questions

There is no single 'healthiest' option, as each grain offers unique benefits. For instance, quinoa is a complete protein, while barley is exceptionally high in fiber. The best choice depends on your specific nutritional needs and health goals.

Yes, millet can be cooked and used like rice in many dishes, including savory pilafs and as a base for curries. Its mild, nutty flavor is a versatile substitute that is also gluten-free.

No, farro and barley are both types of wheat and contain gluten. Those with celiac disease or gluten sensitivities should avoid these and opt for naturally gluten-free alternatives like quinoa or millet.

For low-carb diets, riced vegetables like cauliflower or broccoli are excellent alternatives. They mimic the texture of rice but with a fraction of the carbohydrates and calories.

To cook quinoa, rinse it thoroughly first. Then, cook it with a 1:2 ratio of quinoa to water for about 15 minutes, or until the liquid is absorbed. Finally, fluff it with a fork before serving.

Yes, brown rice is an excellent and easy replacement for white rice. As a whole grain, it retains its bran and germ, providing more fiber, protein, vitamins, and minerals than refined white rice.

Yes, couscous can provide a similar base to rice for many dishes. While it resembles a grain, it's actually a pasta made from wheat. Whole-wheat couscous offers a higher fiber content than standard versions.