Rice Substitutes

Rice is used in a variety of dishes, including casseroles, Mexican recipes, and stir-fries. Learn what to substitute for rice in your recipes, with ingredients such as quinoa, barley, and bulgur.

Rice Substitutes

White rice can be replaced with brown rice, wild rice, quinoa, barley, millet, flax, buckwheat or bulgur in equal amounts.

  • Brown rice has 25 percent more protein and six times the fiber than that of white rice.
  • Wild rice has less calories, almost double the protein, less carbs, and nearly three times the fiber than that of white rice.
  • Quinoa has nearly double the protein and almost nine times the fiber than that of white rice.
  • Barley has nine times the fiber than that of white rice.
  • Bulgur has 25 percent less calories, 25 percent less carbs, and almost 14 times the fiber than that of white rice.

More ingredient substitutions

Healthy ingredient substitutions

Check out this clever, no-fuss way to cook whole grain brown rice. Using our technique, you can make a big batch of brown rice to keep on hand for any recipe calling for cooked rice or when you need a quick and healthy side dish.

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