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.
Barley looks more like oats than rice, but it's a wheat grain similar in calories to white rice, with a chewy, nutty Flavor.
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.
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.
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.