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6 Alternatives To Rice That Are Filling and Delicious

We love using brown rice at HIIT Kitchen, but sometimes we like to mix it up, get creative in the kitchen, and come up with rice alternatives. From cauliflower rice to bulgur wheat, here are six of our top rice replacement ideas.

by Alicia Drewnicki

Rice alternatives


1) Cauliflower Rice
If you’ve never tried cauli rice, you’re missing out! It’s light and mild in flavour, low-carb, and packed full of nutrients. You can make it quickly by grating or putting cauliflower florets in a food processor, and then frying up. We like to add herbs and spices to give our cauli rice lots of flavour (such as turmeric, curry powder, coriander, garlic and ginger). Here’s an example of our cauli rice alongside our delicious slow-cooked beef and coconut curry with tandoori broccoli.

Cauli rice




2) Broccoli Rice
Did you know you can make rice out of broccoli? Prepare it in the same way as cauliflower rice by grating or putting the florets in a food processor, then frying up with oil and whatever spices compliment the dish you are making. Broccoli is a nutritional powerhouse that’s packed with vitamins A,C,E, and K, as well as folic acid.



3) Bulgur Wheat
Bulgur wheat is a whole grain that’s used a lot in Middle Eastern cuisine. It’s great alternative to rice, with twice as much fibre as brown rice, and four times as much folate (Source). We love to use this as part of our tabbouleh with our chermoula salmon. We flavour our tabbouleh with lots of fresh herbs, tomatoes and pomegranate seeds - delicious!


Salmon chermoula


4) Sliced Greens
Sometimes we like to switch rice for the simple and super healthy alternative of chopped greens. This can be kale, cabbage, or spring greens for example. The cruciferous family of vegetables are known for being high in vitamins C, E, and K, as well as being a great source of fibre.



5) Quinoa
Quinoa is a great option for those looking for a gluten-free alternative to rice. Fun fact - a lot of people assume quinoa is a grain, but it’s actually a type of seed. Praised for being an excellent source of plant-based protein, fibre, and magnesium too, this delicious food is incredibly versatile and makes a great salad option.



6) Barley
Barley is high in fibre, and packed full of beta-glucans which can help lower cholesterol levels. On top of this, it can help lower blood sugar levels (due to its high magnesium content) and is great for digestion. We’re big fans of using barley in Mediterranean recipes with roasted vegetables such as peppers, courgette and red onions.



So there you have it, six great alternatives to rice. If you've got any other favourites that you'd like us to add to a future list, please let us know on social.





Rice alternatives