Long-Grain Rice Substitutes: Three Low-Carb Options to Try 

Who doesn’t love rice? If I could, I would eat it with every meal. 

I know you feel the same way, Foodies. Once you taste long-grain rice, there’s just no going back. 

But let’s face it. Exclusively eating long-grain rice will be unhealthy. 

All those carbs? Yeah, not ideal. Maybe in an alternate reality. 

Truly a tragedy. I mean, long-grain rice is the most common variety there is. 

It’s very easy to find, easy to cook, and an excellent base for many dishes. But hey, don’t fret just yet. 

Enter long-grain rice substitutes! 

Exchanging the Familiar with Long-Grain Rice Substitutes

I’ve mostly been cooking rice dishes using the long-grain variety. 

It’s familiar. It’s what I was raised with. But again, all those carbs can’t be good. 

So, here are some long-grain substitutes that have lower carbohydrates: 

Shirataki Rice

Did anybody order a plate of zero-carb rice?

No way. 

Yes way. You better believe it. 

You can devour a whole plate of Shirataki rice without a single carb. 

Okay, so not totally, but it’s almost zero in calories and carbs. Also, it’s technically a transparent noodle, not a rice variety per se. 

You also best believe Shirataki’s winning quality as a long-grain rice substitute is its lack of flavor. Because hey, it’s a master of disguise, taking on whatever flavor it’s cooked with. 

So, spicy kimchi fried rice it is!

Ingredients

• 14 oz. of Shirataki rice already rinsed
• 1 tbsp of sesame oil
• ½ cup of chopped kimchi
• 1 cup of mixed veggies
• 1 tbsp of soy sauce
• 1 tsp of sriracha
• 1 scrambled egg
• Sesame seeds

Instructions

1. Heat the sesame oil in a skillet over medium fire. Add the kimchi and cook it for 2-3 minutes.
2. Throw in the shirataki rice and mixed veggies, then cook for 5 minutes. Make sure to stir occasionally.
3. Using a separate pan, scramble the egg.
4. Stir in the soy sauce, sriracha, and egg to the shirataki rice mixture.
5. Cook everything for another 1-2 minutes.
6. Garnish with sesame seeds before serving. 

Bulgur Wheat

Our next long-grain rice substitute is a cracked and parboiled wheat kernel. 

Bulgur wheat is a staple in Middle Eastern cuisine. 

It boasts a nutty flavor and chewy texture, making it an excellent long-grain rice substitute. It also has a higher fiber content and fewer carbohydrates than long-grain rice. 

Compared to brown rice, bulgur wheat cooks much faster and is known for its energy-boosting properties. 

Ingredients

• 1 cup of bulgur wheat
• 1 ½ cups of vegetable broth
• 15 oz. of lentils
• 1 diced cucumber
• 1 diced red bell pepper
• ½ diced red onion
• ¼ cup of chopped parsley
• ¼ cup of chopped mint
• 2 tbsp of olive oil
• 1 tbsp of lemon juice
• ½ tsp of dried oregano
• Salt and pepper

Instructions

1. Combine the bulgur wheat and vegetable broth in a saucepan, bring to a boil, reduce the heat to low, and simmer for 15 minutes. 
2. While the bulgur wheat cooks, mix the lentils, cucumber, bell pepper, onion, parsley, and mint in a bowl. 
3. Whisk the olive oil, lemon juice, oregano, salt, and pepper in another bowl. 
4. Remove the bulgur wheat from the heat and let it cool. Then, add it to the bowl of mixed veggies and herbs.
5. Pour in the dressing and coat everything evenly. 
6. Keep refrigerated for an hour before serving. 

Cauliflower Rice

Here’s another rice chameleon. Cauliflower rice is a creative solution that showcases innovation. 

It’s made by grating cauliflower florets until they’re small enough to resemble rice. It’s also a high-fiber alternative to the traditional rice. 

And if it isn’t obvious enough, cauliflower rice has lower carbohydrate content than long-grain rice. Or any type of rice, for that matter. 

Because of its versatility, it makes for a fantastic long-grain rice substitute. You can easily use it for stir-fries, sushi bowls, and even pizza crusts. 

For our vegetarian foodies reading this, I hope you find satisfaction in these arancini fried rice balls.

Ingredients

• 2 heads of cauliflower already riced
• ½ cup of grated Parmesan
• ¼ cup of chopped parsley
• 2 large beaten eggs
• ½ cup of all-purpose flour
• 1 cup of panko breadcrumbs
• Vegetable oil
• Marinara sauce as a dip

Instructions

1. Combine the cauliflower rice, Parmesan, parsley, and a beaten egg. Season with salt and pepper.
2. Mix everything well and allow it to sit for 5 minutes.
3. Scoop some of the mixture and mold it into 1-inch balls using your hands. 
4. Whisk together the remaining egg in a bowl. On a plate, spread all-purpose flour, then spread the panko breadcrumbs on another.
5. Heat olive oil in a skillet over medium fire. Make sure it reaches about half an inch of the skillet.
6. Dip the balls in flour, the beaten egg, and the breadcrumbs.
7. Fry the balls for about 2-3 minutes or until golden brown.
8. Place on a plate with a paper towel before serving to remove excess oil. 

So Long Carbohydrates

How about that for expanding our culinary horizons?

Of course, long-grain rice will always hold a special place in our stomachs. It may be substituted for healthier options, but it will never be permanently replaced. 

How many times do we have to prove this? The most surprisingly delicious dishes are born from our creativity and willingness to work through the unfamiliar…

And yes, even if that means using low-carb alternatives. 

So grab your spatula and cook towards a new world of healthy flavors!

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