Healthy Rice Recipes for Weight Loss

Rice often gets a bad rap, but it doesn’t deserve all the hate. While it’s easy to think of rice as the enemy, it can actually offer some health benefits—especially when you opt for brown are wild rice over white rice. Finding healthy rice recipes you love can make this versatile grain a regular part of your healthy eating routine.

The benefits of rice vary depending on the type. Brown rice and wild rice both offer about 1.5 grams of fiber per 1/2 cup, while white rice has almost none. Wild rice is also lower in calories compared to brown rice and has the highest protein content among the three

When you’re on a weight loss or weight management journey, all types of rice can fit into your goals. The key is to choose the variety you enjoy most and experiment with recipes that make it easy to incorporate into your meals.

Healthy rice recipes

Low-Calorie, Low-Carb Jambalaya

Jambalaya is a Cajun dish that is usually made with meat, seafood, veggies, stock, and rice. This is a classic comfort dish that will certainly fill you up, and this lighter, low-calorie version is perfect for those counting calories for their weight loss plans.

Tomato Chicken Curry with Cauliflower Rice

If you’re watching your carbohydrate intake as a part of your weight loss plan, cauliflower rice can be a great replacement. A 1/2-cup serving of white rice has about 22 grams of carbs, whereas a 3/4-cup serving of cauliflower rice has only 4 grams. For a tasty and healthy way to enjoy cauliflower rice, try this tomato chicken curry recipe, which uses chicken breast, onion, garlic, tomatoes, and coconut milk.

Crockpot Jambalaya

One of the best types of recipes to make on your weight loss journey does not require a ton of effort. We are more likely to order fast food or takeout during busy weeks when we are feeling exhausted, so having easy recipes on hand, like those you can make in a crockpot, for example, can save you time and energy and help you avoid ordering food out. For a delicious rice recipe you can make in the crockpot, try this simple crockpot jambalaya.

Quick & Easy Vegetarian Rice Bowl

If you use instant rice, you can make this vegetarian rice bowl in minutes. Fry an egg to add in some protein, and use your favorite veggies to ensure you’re getting plenty of fiber. Fiber and protein are both important nutrients for filling you up and improving satiety, which can help prevent overeating when you’re trying to lose or manage weight. If you want even more fiber, use wild rice instead of instant white rice.

Quick and Healthy Fried Rice Cups

Fried rice can be a delicious choice for lunch or dinner, but you may get tired of regular fried rice after a while. To change it up a bit, we recommend these easy fried rice cups, which you can make muffin liners, pre-cooked rice, oil, and your favorite veggies. These are only 322 calories per serving, but be careful of the 958 milligrams of sodium, which is about 41% of the recommended daily limit.

Healthier Chicken Fried Rice

Instead of ordering takeout fried rice, try making some at home. You’ll save money and will be able to have control over the ingredients you’re consuming, which can help you stick closer to your health goals.