Why swap it
White rice is a refined grain, the same way white bread is. The bran and germ that would slow digestion have been removed.
Best choices
These fit the Weigh to Stay approach: real food, with refined carbs and added sugar kept low.
- Cauliflower rice. The go-to swap. Sauté it with a little oil and salt, and it takes on any flavor you pair it with.
- Riced broccoli. Same idea, with more color and a slightly heartier texture.
- Extra vegetables. Sometimes the best swap is skipping the base entirely and doubling the vegetables in the dish.
In moderation
Better than the original, and a fine everyday choice. Just keep the portion reasonable.
- Wild rice, brown rice, or quinoa. More fiber than white rice, but still carb-dense. A few spoonfuls mixed into cauliflower rice is a good middle ground.
My go-to picks
The specific brands I buy and use myself are coming soon.
Shopping tip
Frozen riced cauliflower saves a lot of time. Cook it in a hot pan, not the microwave, so it doesn't turn mushy.
← All Healthy Food Alternatives
Some links on this page may go to products I personally use. If you buy through them, I may earn a small commission at no extra cost to you.