Although rice is a widely used ingredient in many people’s diets, it can be too much for some people. Replacing white rice with a lighter type might be ideal for those trying to reduce their calories or carbs. Switching to other whole grains instead of rice can provide you with various healthy options.



Although it’s commonly referred to as a seed, quinoa has a grain-like consistency. It’s also high in protein and gluten-free. A half cup of cooked quinoa provides around 4 grams of protein, which is more than the same amount of white rice.

Since it contains all nine amino acids required by the body, it’s a great source of protein for vegetarians. It also has various other nutrients, such as copper and magnesium, which can help bone health and energy metabolism.

Prepare the cooked quinoa by combining one part dried and another portion of water in a pot and bringing it to a boil. Reduce the heat and allow it to cook until the water has been absorbed. Then, please remove it from the heat and rest for a couple of minutes.


Riced Cauliflower

A low-calorie and low-carb alternative to rice is cauliflower. This vegetable has a mild flavor and resembles cooked rice but with fewer carbs and calories. It can be an excellent choice for people on a low-carb diet, such as those following the keto program. 

Compared to white rice, which has about 100 calories per serving, rice cauliflower has fewer calories. You can make this vegetable rice by separating the cauliflower head into several pieces, then grating them using a box or a food processor. It can be cooked in a medium amount of oil until it is tender.


Shirataki rice

Shirataki rice is one of the most popular types of rice that people can use for low-carb and keto diets. This type of rice is made from konjac root and is filled with a unique fiber. According to the package, a serving of this dish has no calories.

Since a serving of shirataki rice has fewer than five calories, it can technically be labeled as calorie-free. This type of dish looks like it has zero calories because it contains a variety of fiber known as glucomannan, which is believed to have various health benefits.



Known as a type of grain closely related to rye and wheat, barley has a nutty taste and looks similar to oats. With around a hundred calories, a half cup of cooked barley provides you with the same calories as a serving of white rice. However, it’s filled with more fiber and protein.