The 5 Best Paleo Rice Substitutes

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Have you ever wondered what kind of rice Paleo dieters consume? The fact is that most paleo dieters do not consume rice at all.

Rice is a grain, and the Paleo diet forbids the consumption of any grains.

But, certain rice alternatives are permitted on the Paleo diet, and these replacements may be just as tasty as the genuine thing.

In this post, we will look at the five greatest Paleo-friendly rice substitutions.

What is Paleo Rice?

Paleo rice is a type of rice that is becoming increasingly popular among Paleo Dieters.

The Paleo Diet is based on the idea that people should consume foods that our hunter-gatherer forefathers ate.

Meat, fish, vegetables, fruits, and nuts are all examples.

Whole grains are not commonly included in the Paleo Diet; nevertheless, some individuals consume rice.

There are many causes for this.

To begin with, rice is a highly adaptable meal.

It may be used in a variety of cuisines, including soups, stews, stir-fries, and pilafs.

Moreover, rice is a wonderful source of complex carbohydrates, which provide energy to the body.

Lastly, rice is very simple to digest, making it an excellent choice for those who have difficulty digesting other grains.

Paleo rice is becoming an increasingly popular option among Paleo Dieters for all of these reasons.

The 5 Best Substitutes for Paleo Rice

For those of you on the Paleo diet or seeking for healthier alternatives to rice, there are lots of choices available.

These are five rice replacements that are both tasty and healthful.

1 – Cauliflower Rice

Cauliflower rice is an excellent Paleo-friendly substitute for conventional rice.

It’s easy to create and has a similar feel to rice, so it’s a great alternative in any dish.

It’s also high in minerals including vitamins C and K, as well as fiber.

Just slice a head of cauliflower into tiny pieces and pulse it in a food processor until it resembles rice.

Cook for around 5 minutes in a pan with olive oil.

Season it to taste with salt, pepper, and other herbs or spices.

2 – Konjac Rice

Konjac rice is rice that is manufactured from the konjac plant.

The plant is native to Asia and has been used for millennia in traditional medicine.

Konjac rice is rich in fiber and low in calories, making it an excellent Paleo-friendly alternative to regular rice.

The high fiber content keeps you feeling fuller for longer, while the low calorie count allows you to eat bigger servings guilt-free.

Konjac rice is high in protein and includes all eight necessary amino acids.

As a result, it is a complete protein, which is uncommon in plant-based foods.

Moreover, konjac rice is gluten-free, making it a suitable alternative for individuals suffering from celiac disease or gluten sensitivity.

3 – Broccoli Rice

Rice is one of the most difficult foods to give up for anybody who has ever followed a Paleo diet.

Thankfully, a tasty and healthful substitute for broccoli rice is available.

Broccoli rice is nothing more than finely chopped broccoli that has been cooked or sautéed till mushy.

The end product is a meal that tastes eerily similar to rice but without the grains and carbohydrates.

Moreover, broccoli rice is high in nutrients such as fiber, vitamins, and minerals.

It is also low in calories and fat, making it ideal for people following a Paleo diet.

4 – Butternut Squash Rice

Butternut squash rice is a tasty and nutritious alternative to regular rice.

This meal is rich in vitamins and minerals since it is made using fresh butternut squash.

It’s also high in fiber and antioxidants.

It’s also minimal in calories and carbohydrates, making it ideal for people following a Paleo diet.

To make butternut squash rice, just simmer the squash until soft in water or broth.

Next, using a food processor or blender, make a smooth, rice-like texture.

Season to taste with salt, pepper, and herbs.

To add flavor and nutrients, serve as a side dish or add to stir-fries, soups, and salads.

5 – Quinoa

Quinoa may be used in place of rice in a variety of dishes.

Quinoa is a healthy grain that is high in protein and fiber.

It is also gluten-free, making it an excellent alternative for people suffering from celiac disease or gluten sensitivity.

Quinoa has a light, fluffy texture when cooked, similar to rice.

It may be used in any rice dish, such as stir-fries, pilafs, and risottos.


If you follow the Paleo diet, Paleo rice may be an excellent alternative for ordinary rice.

Yet, there are several drawbacks to this sort of rice.

It is critical to carefully check the labels to verify that you are purchasing the correct kind of rice.

Quinoa and cauliflower rice are two alternatives to normal rice that you may wish to investigate.


What can I have instead of rice on paleo?

While they lack the texture of rice, paleo-friendly starches such as potatoes, plantains, and yams are all healthful carb sources that may be substituted for rice. Cauliflower and broccoli rice alternatives are among the most popular paleo-friendly rice substitutes.

What are the best substitutes for rice?

12 rice alternatives that are acceptable for all diets
Cauliflower rice.
Broccoli rice.
Cabbage, shredded.
Konjac rice with shirataki sauce.
Wheat groats.
More to come…
•Apr 27, 2021

What can I use instead of rice on whole30?

Cauliflower rice is a low carb, whole30-friendly alternative to regular rice. It’s also paleo, keto, vegan, and gluten-free, making it an excellent addition to any dish.

What brown rice is paleo?

Since it contains all of these potentially hazardous components, brown rice is not Paleo. Nevertheless, after you get beyond the outer shell, the interior of the kernel is virtually pure starch. It has practically little nutrients but no poisons. It just contains glucose or starch.

Is basmati rice OK for paleo?

Basmati rice is not paleo-friendly. Grains and pseudo-cereals are not permitted in any form on the diet. Basmati rice is most likely not appropriate for a paleo diet.

Is quinoa rice paleo?

Quinoa is not Paleo-friendly since it is classified as a pseudocereal grain. It has a lot of nutritional goodies, such as protein and amino acids, but if you’re following a strict Paleo diet, choose a Paleo-friendly version, such as broccoli rice or zucchini noodles.

What can I have instead of rice on keto?

6 Low-Carb and Keto-Friendly Rice Substitutes
Rice made with cauliflower. Per 50 grams cooked dish, there are 0.9 grams net carbohydrates and 0.9 grams protein.
Rice with Shirataki sauce. 0.6 g net carbohydrates and 0 g protein per 50 g cooked serving… Mushroom rice…. Lentils…. Wild rice…. Quinoa.

What is the healthiest rice to eat?

While it might be difficult to get, black rice is the nutritional rock star of rice varietals. 1 It has a lot of fiber and minerals that help decrease cholesterol, support good digestion, and prevent chronic illness.

What rice is healthiest?

According to research, black rice has the most antioxidant activity of any kind, making it a healthy option ( 7 ). Antioxidants are chemicals that protect cells from harm produced by an excess of molecules known as free radicals, which contribute to oxidative stress.

What can I eat instead of rice and potatoes?

While traditional carbs like pasta, rice, noodles, and potatoes are popular, they are not the only possibilities. To add a fresh flavor to your favorite foods, consider grains like couscous, quinoa, and barley.

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