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Cook Healthy: 5 BEST Paleo Rice Substitutes

Rice is a staple in many diets, but sometimes you’ve gotta mix it up.

Finding tasty Paleo substitutes for rice can crank up your meals without cranking up the carbs.

We’ve searched high and low for the five best swaps that’ll keep your taste buds happy.

Cauliflower rice has taken the health food scene by storm, and for good reason.

It’s versatile, easy to prepare, and packs a nutritional punch.

Squash comes in as another game-changer, bringing a subtly sweet flavor that complements any dish.

And then there’s broccoli rice – the underdog that deserves a spotlight.

It’s not just a side dish; it’s a way to sneak more greens into your diet.

We’re here to guide you through these fantastic alternatives, making sure you never miss the real thing.

The 5 Best Substitutes for Paleo Rice

There are plenty of options out there for those of you who are on the Paleo diet or are just looking for healthier alternatives to rice.

SubstituteKey CharacteristicsSubstitute Ratio
Cauliflower RiceFinely grated cauliflower that resembles rice grainsUse as a 1:1 substitution for rice
Konjac RiceMade from konjac flour, low in calories and carbsUse as a 1:1 substitution for rice
Broccoli RiceFinely chopped broccoli florets that resemble riceUse as a 1:1 substitution for rice
Butternut Squash RiceGrated butternut squash that resembles rice grainsUse as a 1:1 substitution for rice
QuinoaNutritious seed with a similar texture to riceCook 1 cup of quinoa in 2 cups of water, yields approximately 3 cups

When cooking healthy and following a Paleo diet, consider these five best substitutes for rice:

1 – Cauliflower Rice

cauliflower rice

Cauliflower rice is a great Paleo-friendly alternative to traditional rice.

It’s simple to make and has a similar texture to rice, making it a perfect substitute for any recipe.

Plus, it’s packed with nutrients like vitamins C and K and fiber.

To make cauliflower rice, simply chop up a head of cauliflower into small pieces and pulse in a food processor until it resembles rice.

Then, cook it in a pan with olive oil for about 5 minutes.

You can also season it with salt, pepper, and other herbs or spices to taste.

Use cauliflower rice as a 1:1 substitution for rice in your dishes.

2 – Konjac Rice

konjac rice

Konjac rice is a type of rice made from the konjac plant.

The plant is native to Asia and used in traditional medicine for centuries.

Konjac rice is high in fiber and low in calories, making it a great alternative to traditional rice for those following a Paleo diet.

The high fiber content helps to keep you feeling full longer, and the low-calorie count means that you can enjoy larger portions without guilt.

Konjac rice is also a good source of protein and contains all eight essential amino acids.

This makes it a complete protein, which is rare for plant-based food.

In addition, konjac rice is gluten-free, making it a safe option for those with celiac disease or gluten intolerance.

Use konjac rice as a 1:1 substitution for rice in your Paleo recipes.

3 – Broccoli Rice

broccoli rice

For anyone who has ever followed a Paleo diet, one of the hardest things to give up is rice.

Fortunately, there is a delicious and nutritious alternative that can take its place – broccoli rice.

Broccoli rice is simply finely-chopped broccoli that has been steamed or sauteed until it is soft.

The result is a dish that tastes remarkably similar to rice but without any of the grains or starch.

In addition, broccoli rice is loaded with nutrients like fiber, vitamins, and minerals.

It is also low in calories and fat, making it a perfect choice for those on a Paleo diet.

It offers a nutritious and flavorful substitute for rice. Use broccoli rice as a 1:1 substitution for rice in your Paleo dishes.

4 – Butternut Squash Rice

butternut squash rice

Butternut squash rice is a delicious and healthy alternative to traditional rice.

Made with fresh butternut squash, this dish is packed with vitamins and minerals.

It’s also a great source of fiber and antioxidants.

Plus, it’s low in calories and carbs, making it perfect for those on a Paleo diet.

To make butternut squash rice, simply cook the squash in water or broth until tender.

Then, use a food processor or blender to create a smooth, rice-like consistency.

Season with salt, pepper, and herbs to taste.

Serve as a side dish or add to stir-fries, soups, and salads to boost flavor and nutrition.

Use butternut squash rice as a 1:1 substitution for rice in your Paleo cooking.

5 – Quinoa


Quinoa makes a great substitute for rice in many recipes.

Quinoa is a nutritious grain that is packed with protein and fiber.

It is also gluten-free, making it a great choice for those with celiac disease or gluten sensitivities.

When cooked, quinoa has a light, fluffy texture similar to rice.

It can be used in any recipe for rice, including stir-fries, pilafs, and risottos.

It is a protein-rich substitute that can be cooked and used in place of rice. Cook 1 cup of quinoa in 2 cups of water, and it will yield approximately 3 cups of cooked quinoa.

The 5 Best Substitutes for Paleo Rice

Searching for the ideal substitutes for Paleo rice? Your quest ends here! Discover the top 5 alternatives that seamlessly replace traditional rice in your Paleo-friendly meals, ensuring a delicious and satisfying dining experience.
5 from 1 vote
Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Course Substitutes
Servings 1 Serving


  • Cauliflower Rice
  • Konjac Rice
  • Broccoli Rice
  • Butternut Squash Rice
  • Quinoa


  • Pick your favorite substitute from the list above.
  • Follow cooking directions for your selected substitute with the proper ratio of ingredients.
Keyword substitutes for paleo rice
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