26 Rice Alternatives To Buy During the 2023 Shortage
While the carb-conscious among us have been avoiding rice for decades, an unlucky combo of poor rice-growing conditions in China and Pakistan plus the war in Ukraine is contributing to the global rice shortages that are driving up this starchy staple’s cost. So what’s a rice-lover to do?
Consider your alternatives, says Crystal Scott, a registered dietitian from Top Nutrition Coaching. Whole grains and vegetables can add volume to meals (just like rice!) with a similar texture and flavor, she assures us. Just beware that swapping, say, white rice for cauliflower can affect cooking time and texture, big time: “Some alternatives may work better in certain dishes than others,” she explains. So experiment away!
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Should You Eat Rice Alternatives for Your Health?
White rice has long been demonized by nutritionists due to its status as a refined carbohydrate that lacks fiber and many essential nutrients, Scott points out. All in all, this means it can cause a rapid increase in blood sugar levels. But because our bodies are built to sustain the surge by releasing insulin to bring blood sugar levels back down, basic biologist suggests the fear here isn’t quite founded—unless of course, you’ve been diagnosed with a condition such as pre-diabetes or diabetes.
All in all, “transient blood sugar spikes”—which occur when you eat rice—“are a normal part of the body's physiological response to carbohydrate consumption and are not typically a cause for concern,” Scott says.
When available, white rice is a good source of carbohydrates and provides quick energy without much fat or sodium; brown rice is higher in fiber, vitamins and minerals than white rice and has a lower glycemic index, which means that it doesn't cause blood sugar levels to spike as quickly.
Related: Brown Rice vs. White Rice: What's the Difference?
In the absence (or avoidance) of rice, plant-based alternatives can deliver additional fiber and nutrients and change up rice-based dishes to keep your tastebuds on their toes.
26 Rice Alternatives and the Best Ways To Use Them
If your budget no longer allows for rice to remain a mainstay, or you simply feel like trying something new, swap in one of the stand-ins below.
1. Barley
A nutty whole grain that’s high in fiber, barley can be used in soups, stews and pilafs. Scott suggests soaking it overnight to help reduce cooking time.
Bob's Red Mill Pearl Barley, 30-ounce
2. Broccoli rice
Made by grating broccoli florets into small pieces that resemble rice, broccoli rice is low in calories, high in fiber and chock full of vitamin C, according to Scott. Even better: It makes an awesome understudy for regular rice in stir-fries and salads.
Nature's Earthly Choice Paleo, Keto Broccoli Rice, 8.5oz Pack of 6
3. Buckwheat noodles
Buckwheat noodles (sometimes referred to as “soba”) are gluten-free and high in protein. While they aren’t technically akin to rice, they tick the box on starch. Plus, their nutty flavor bodes well in Asian cuisine-inspired dishes such as soups that typically call for rice.
Twin Pack Hime Dried Buckwheat Soba Noodles, 25.40 Ounce (Pack of 2)
Related: 39 Slurp-Worthy Soba Noodle Recipes That Are Gluten-Free and Delicious
4. Bulgur wheat
A whole grain that’s high in fiber and rich in nutty flavor, bulgar wheat is traditionally used in Mediterranean and Middle Eastern dishes such as tabbouleh and pilafs.
Nap Boule Ble Bulgur Wheat, 3.5 Pound
5. Cauliflower rice
A popular rice swap in recent years, cauliflower rice is made by grating cauliflower into small pieces that resemble rice (or simply purchasing pre-riced cauliflower, found in the produce or frozen food grocery store aisles.) A favorite ingredient among carb-counters, it’s low in calories, high in fiber, and delivers plenty of vitamin C—all the more reason to use it in stir-fries, salads and even sushi.
Kitchen & Love Riced Cauliflower 8 oz (6 Pack) | Low Carb Rice Alternative, Vegan, Gluten Free, Ready to Eat Food or Microwaveable Food, Dairy Free, Shelf Stable Food, Precooked Rice
Related: 25 Creative Cauliflower Rice Recipes That Are Low-Carb Sneaky Without You Realizing
6. Chinese pearl barley
Also known as “Job's tears,” Chinese pearl barley is a gluten-free grain that’s high in protein and fiber, Scott says, adding that it’s commonly used in Chinese and Korean cuisine to make soups and porridge.
Spring Farm Organic Pearl Barley 28oz 2PK
7. Chopped cabbage
A low-carb vegetable that is full of fiber and a good source of vitamin C, chopped cabbage makes a great base for salads and stir-fries when you’d like to eliminate starch.
CABBAGE FRESH GREEN PRODUCE FRUIT VEGETABLES FROM FLORIDA EACH HEAD (1)
8. Chickpea rice
Made from ground chickpeas, packaged chickpea rice can provide both protein and fiber. protein and fiber. Scott says it can be used as a straight-up substitute for rice in dishes such as risotto and paella.
Banza Chickpea Rice, High Protein Low Carb Healthy Rice, Gluten-Free and Vegan, 8oz Bag (Pack of 6) (Chipotle Tomato)
9. Corn grits
Corn grits are made by grinding dried corn into small pieces, Scott explains. High in fiber, the ingredient can be used as a substitute for rice in dishes such as polenta and, yes, grits.
Bob's Red Mill White Corn Grits/ Polenta, 24 Oz
Related: What Are Grits? Taste, How To Cook Them, Best Recipe
10. Couscous
Contrary to common misconceptions that it is a grain, couscous is actually a small pasta made from semolina flour. Common in North African and Middle Eastern cuisines, couscous can pinch hit for rice in salads and pilaf plates.
RiceSelect Couscous, Moroccan-Style Non-GMO and Vegan Couscous Pasta, 26.5 Ounce Jar
11. Farro
Farro is an ancient grain that’s higher in fiber than rice with a pleasantly nutty flavor. It works well in soups, salads and rice-less risotto.
Anthony's Organic Pearled Farro Grain, 2 lb, Non GMO, Vegan
Related: 15 Best Farro Recipes
12. Hearts of palm rice
Hearts of palm rice is made by grating hearts of palm stalks into small pieces that resemble rice, Scott reports, adding that it’s low in calories and carbohydrates and provides a good source of fiber. Whether you’re making sushi or salad, you won’t go wrong with this gluten-free rice alternative.
Natural Heaven Rice, Hearts of Palm White Rice (6 Pack), Gluten Free, Vegan, Low Carb Rice for a Keto Snack or Healthy Food Meal, 9 Oz
13. Konjac rice
Made from the root of the konjac plant, konjac rice (also known as shirataki rice) is another low-calorie, low-carb option when old-school rice is off the menu. It delivers on fiber, Scott says and works well in stir-fries and curries.
YUHO Shirataki Konjac Rice, 8 Pack Inside, Vegan, Low Calorie Food, Gluten Free, Fat Free, Keto Friendly, Low Carbs, Holiday Gifts, Healthy Diet 53.61 Oz (1520 g)
Related: What Are Shirataki Noodles?
14. Lentils
A legume that’s high in protein and fiber–take that, rice!)—lentils are typically used in Indian dishes like dal and Middle Eastern salads, plus soups where their nutty flavor can be appreciated.
Small Brown Dry Lentils | Family Farmed in Washington State | 100% Desiccant Free | 5 lbs Plastic Free Packaging | Non-GMO | 100% Non-Irradiated | Kosher | Field Traced | Burlap Bag
15. Quinoa
A seed that’s high in protein, according to Scott, quinoa is another nuttier-than-rice option. It’s used in South American cuisines to make salads and pilafs.
BetterBody Foods Organic Quinoa, 3 Lb
Related: 38 Savory Quinoa Recipes for Protein-Packed WFH Meals
16. Right Rice
Right Rice is a packaged grain-free rice alternative made from vegetables such as lentils, chickpeas and green peas. A good source of protein and fiber, Scott says, it can be used as a substitute for rice recipes across the board.
RightRice - Variety Pack (7oz. Pack of 6) - Made from Vegetables - High Protein, Vegan, non GMO, Gluten Free
17. Risoni
Also known as orzo, this small pasta can be found in many Italian dishes. It adds rice-y vibes to soups and salads, Scott says.
Explore Cuisine Organic Chickpea Risoni - Pack of 12 (10.6 oz) - Easy-to-Make, Gluten Free Pasta & Rice Replacement - High in Plant Protein & Fiber - Vegan, Non-GMO, Kosher - 63 Total Servings
Related: 45 Best Orzo Pasta Recipes to Cook Tonight
18. Zucchini rice
Like cauliflower and broccoli rice, zucchini rice is made by grating zucchini into small pieces that resemble rice. Similarly low in calories and carbohydrates, zucchini rice is a good source of fiber—even more reason to add it to dishes such as stir-fries and stuffed vegetables instead of rice—and all you need is a grater or mandoline to make it.
Fullstar All-in-1 Vegetable Chopper, Mandoline Slicer & Cheese Grater | Multi Blade French Fry Cutter & Veggie Dicer | Includes Bonus Handheld Spiralizer & Kitchen Gadgets
Related: 51 All-Star Zucchini Recipes That Are Vying for Your Attention This Summer
19. Cracked wheat (Godhuma rava)
Cracked wheat is a wheat product made from whole raw wheat kernels which are crushed. Many South Indians use this in their cooking, and it's a very good option for a rice alternative.
Neotea Broken Wheat Ravai Daliya or Godhuma Rava, 500g
20. Spaghetti Squash
Although you might think of spaghetti squash as a pasta alternative since its stringy flesh resembles—you guessed it!—spaghetti, can also hit the spot as a starchy side that’s not rice. While it won’t work well in sushi, it stands alone as an entrée accompaniment and holds its own in stir-fries, too.
Trader Joe’s Organic Spaghetti Squash Nests, Pack of Three (3) Boxes, 1.76 ounces (50 grams) per box / 5.28 ounces (150 grams) in total
21. Vermicelli
A thin, spaghetti-like pasta made from durum wheat, rice or mung bean starch that’s commonly used in Asian cuisines, you can count on vermicelli to cook quickly—think 2 to 3 minutes, tops. It works especially well as a base for cold noodle salads, soups and stir-fries, Scott says.
Bambino, Vermicelli, 800g(gm)
22. Macaroni
Another versatile pasta packed with fiber, protein and carbs, short, curved macaroni works equally well in cold salads and warm casseroles that might otherwise call for rice.
Amazon Fresh Elbow Macaroni, 16 Oz
23. Orecchiette
A type of small concave pasta shaped like a little ear—aw!—orecchiette is another one made from durum wheat. Because its shape holds sauce and vegetables well, it’s an especially smart swap for rice in composed salads and stir-fries, Scott says.
Dal Raccolto Orecchiette Pasta, 1.0 lb
24. Cracked wheat
A type of whole wheat grain that’s been crushed into smaller pieces, cracked wheat beats rice in fiber and protein content. Comparatively nuttier and chewier, it adds depth and flavor when used as a base in salads, pilafs, and sides, like Middle Eastern tabbouleh or kibbeh, or in stuffed peppers.
Rani Cracked Wheat Coarse (Fada / Commonly called Bulgur #2) 4lb (64oz)~ All Natural | Vegan | No Colors | NON-GMO | Indian Origin
25. Ditalini pasta
A small yet versatile type of pasta made from durum wheat and shaped like short tubes, ditalini is high in fiber, protein and complex carbohydrates not to mention essential nutrients like iron, magnesium and B vitamins, Scott notes. She likes it in minestrone and other soups: “It absorbs the broth well and adds texture to the dish,” she says. (Rice, who?)
Barilla Ditalini
26. Conchiglie
Shaped like a seashell or small conch, conchiglie is a great alternative to rice because it has a unique shape that can hold onto sauces and fillings, adding flavor and texture to dishes, Scott notes. Even better: It’s made from durum wheat for fiber, protein and essential nutrients like iron, magnesium and B vitamins. Use it as an alternative in rice dishes that call for chopped veggies or meats.
De Cecco Specialty Cut Pasta, Conchiglie Rigate No.126, 1 LB
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