10 Best Rice Substitutes in the Philippines 2024 | Buying Guide Reviewed by Nutritionist-Dietitian

Quinoa already made its wave in the diet scene but it is there to stay. It is known for its high fiber content and a great source of vitamins and amino acids for the body. These chewy seeds when cooked makes for a great rice substitute for any type of meal. 

Compared to other grains, quinoa has a higher content of fiber and protein, which makes it more valuable. This quinoa sourced from Peru has a variety of uses – the versatility of the seed makes it great not only as a substitute for rice but for soups, salads, or in cereals to add that crunch or thickness to your dish. 

Not only is it packed with nutrients but also wonderful for the palate. This gives an earthy and subtle flavor, which makes it easier to use on dishes, as it does not overpower other tastes. 

Everybody is familiar with this breakfast staple. But did you know that you could use it as a rice substitute? Besides making oatmeal, you could switch up fried rice and swap oats instead. Rolled oats, also known as old-fashioned oats can cook in 5-10 minutes and it is a flexible ingredient.

It is the top choice for making granola bars, toppings in muffins, and cookies, so you have more variety. Oats are rich in fiber, calcium, and essential minerals. It is also known for being heart-healthy, making it the prime option for those who are trying to lower their fat and cholesterol levels. 

Couscous originates from the Maghreb but is now popularly eaten around the globe and can be integrated into certain diets. Although it is commonly used as a substitute for pasta, it can also be used as a rice substitute. This is a great source of protein and helps boost the immune system.

It has a texture that is light and fluffy which makes it a great alternative for rice. In the Maghreb, it is usually topped with meat such as lamb or chicken. It can also be a dessert sprinkled with sugar and almonds. Take note that it has a relatively high level of gluten that is not suitable for those with gluten allergies. 

Farro is another type of grain that is rich in fiber, vitamins, and minerals. This is a great alternative to refined grains that can easily be introduced to your diet. It's best for those who want to reduce their weight or those with dietary restrictions. This can be eaten by itself or as part of stews, salads, or soups.

Being a grain, it has a chewy texture and nutty flavor; this makes it more flavorful than plain white rice. It is great to partner with meats and soups as it will complement the dish. This has quinoa in it and is a quick meal with vegetables already incorporated. This is great for those who are in a rush – it is ready to eat with just a stir. 

Amaranths are pseudo-cereals similar to that of quinoa – considered seeds and not grain per se. They are rich in protein and fiber, this is highly beneficial to those who want to aid their digestion. This small grain packs a punch with its nutrients, as it is both nutritious and delicious, proving that big things come in small packages. 

The texture is somewhat gelatinous and viscous as it releases a lot of starch when cooking; not like that of quinoa which is chewy and fluffy. Similarly, it has a mild nutty flavor and sweet aroma which can help absorb the flavors of the dishes. This is great for porridge style dishes and can also be used for desserts. 

We love our rice and can sometimes have second or third helpings. If you have difficulty reducing your intake, then we suggest cauliflower rice. It is an ingenious alternative to eating in bulk minus the calories. Each serving only contains 20 calories, so you can eat to your heart’s content.

Cauliflower has low carbohydrates, making it ideal for those watching their carb intake or trying to lose weight. It contains an abundant amount of nutrients without comprising taste and versatility – from pizza crusts to casseroles. This particular brand is microwaveable and can be heated on the frying pan, so it’s less hassle on your part. 

Shirataki Rice comes from konjac and it is made up of water and soluble fiber, which makes it low in calories. It has high fiber content that aids in lowering cholesterol and blood sugar levels; and it also helps prevent constipation. This type of rice expands in the stomach that will make you more full and sated upon eating.

The texture however is different from that of rice or other grainsーit is chewier in comparison. It is recommended that the instructions in the packaging be followed to get the correct consistency of this rice. It has a subtle to no flavor, which makes it great for absorbing sauces and seasonings. 

Potatoes are an inexpensive way to add more variety to your daily meals. It is rich in vitamins, minerals, and antioxidants, making it nutritious. After all, unflavored mashed potatoes are often fed to toddlers transitioning to solid foods. Even when eaten plain, its taste is very forgiving and blends well with other flavors.

It is an all-around staple given that you can add it to ulam as much as you can make it a replacement for rice. If you really want to get the most out of potatoes, we recommend including the skin as it contains a significant amount of nutrients. If you want to cut back on calories, you could try baking or steaming instead of frying it. 

Sourdough can be intimidating especially if you’re loyal to pan de sal and tasty bread. With all the bakeries popping up, choosing one can be quite intimidating. Wildflour delivers the same wholesome and approachable aura as your neighborhood bakery. They have a rustic, no-frills approach to bread and take their craft seriously!

Their sourdough bread is a must-try. It is made of whole wheat and has no added sugar. Sourdough is great for those who want to reduce their glycemic indexes. It is tasty on its own but you could slather a bit of grass-fed butter to complement the taste.

Add a little crunch to your bread with the Daily Knead’s multigrain loaf. It has a sourdough base studded with pumpkin, sunflower, sesame, and linseeds. These seeds are great sources of vitamins, minerals, and antioxidants. It’s certainly a tasty way to include more nutrition into your diet.

The seeds also provide an additional layer of texture to your bread. It does not use bromate in the flour mixture, which gives it a homier appearance instead of the pristine white bread you see. It is convenient if you have no time in the mornings as you could spread nut butter with no sugar added for a tasty and healthy treat.