Rice often gets a bad reputation, but it’s undeserved. While it’s easy to view rice as unhealthy, it can actually provide health benefits—especially when you choose brown or wild rice instead of white. Incorporating nutritious rice recipes into your diet can help make this versatile grain a staple in your healthy eating plan.
The health benefits of rice depend on the type you choose. Brown rice and wild rice both provide around 1.5 grams of fiber per half-cup serving, while white rice offers almost none. Additionally, wild rice is lower in calories than brown rice and contains the most protein of the three varieties.
When you're working toward weight loss or weight management, all types of rice can be part of your plan. The key is to choose the variety you prefer and explore recipes that make it simple to include in your meals while staying on track with your goals.
Low-Calorie, Low-Carb Jambalaya
Nutrition (Per serving):
Calories: 380
Fat: 15 g (Saturated Fat: 4.5 g)
Sodium: 1,070 mg
Jambalaya is a traditional Cajun dish typically made with a combination of meat, seafood, vegetables, broth, and rice. This classic comfort food is both hearty and satisfying, and this lighter, lower-calorie version is ideal for those watching their calorie intake as part of their weight loss plan.
Tomato Chicken Curry with Cauliflower Rice
Nutrition (Per serving):
Calories: 380
Fat: 13 g (Saturated Fat: 4 g)
Sodium: 740 mg
Fiber: 10 g
Sugar: 5 g
Protein: 29 g
If you're cutting back on carbohydrates as part of your weight loss plan, cauliflower rice is an excellent alternative. A 1/2-cup serving of white rice contains about 22 grams of carbs, while a 3/4-cup serving of cauliflower rice has only 4 grams. For a delicious and nutritious way to enjoy cauliflower rice, try this tomato chicken curry recipe, made with chicken breast, onion, garlic, tomatoes, and coconut milk.
Crockpot Jambalaya
One of the best kinds of recipes for weight loss is one that doesn’t require much effort. When we're tired during busy weeks, it's easy to turn to fast food or takeout, so having simple recipes ready, like those made in a crockpot, can save time and energy while helping you stay on track. For a tasty rice dish that’s easy to make, try this crockpot jambalaya recipe.
Quick & Easy Vegetarian Rice Bowl
Using instant rice, you can whip up this vegetarian rice bowl in just minutes. Add a fried egg for a protein boost, and pack it with your favorite vegetables to ensure you're getting plenty of fiber. Both fiber and protein are essential for keeping you full and improving satiety, helping to prevent overeating when you're working on weight loss or management. For an extra fiber punch, consider swapping the instant white rice for wild rice.
Easy Cinnamon-Roasted Sweet Potato Salad With Wild Rice
Nutrition (Per serving):
Calories: 403
Fat: 16 g (Saturated Fat: 3 g)
Sodium: 695 mg
Fiber: 7 g
Sugar: 16 g
Protein: 14 g
This sweet potato salad is an excellent addition to weight loss plans for several reasons. First, prepping it in a mason jar allows you to easily prepare meals for the week, ensuring you have healthy, filling options ready whenever needed. The recipe is also packed with fiber and protein from ingredients like sweet potato, wild rice, chicken, carrots, and raisins, helping to keep you satisfied until your next meal.
Quick and Healthy Fried Rice Cups
Nutrition (Per serving):
Calories: 322
Fat: 17 g (Saturated Fat: 3 g)
Sodium: 958 mg
Fried rice is a tasty option for lunch or dinner, but if you're looking for a change, try these easy fried rice cups. Made with muffin liners, pre-cooked rice, oil, and your favorite vegetables, they offer a fun twist on the classic dish. Each serving is only 322 calories, but watch out for the sodium content—958 milligrams per serving, which is about 41% of the recommended daily intake.
Paleo Thai Beef Stir Fry
Nutrition (Per serving):
Calories: 399
Fat: 14 g (Saturated Fat: 8 g)
Sodium: 700 mg
Fiber: 10 g
Sugar: 10 g
Protein: 40 g
Packed with 40 grams of protein, 10 grams of fiber, and only 399 calories, this Thai-inspired beef stir fry is a healthy rice dish perfect for weight loss plans. It's made with cauliflower rice for those looking to reduce their carb intake, but you can easily swap in your favorite brown or wild rice if you prefer.
Easy Chicken and Rice Soup
As fall approaches, easy soup recipes will be your go-to for those chilly evenings. This simple soup combines rotisserie chicken, rice, and vegetables like carrots, celery, and onion. While the exact nutrition info isn't available, you can count on a healthy dose of protein and fiber, all while keeping the calorie count relatively low.
Instant Pot Greek Chicken Rice Bowl
This rice bowl is packed with protein and fiber-rich ingredients like Greek yogurt, cucumber, rice, chicken breast, tomatoes, red bell peppers, and feta cheese. This satisfying combination will keep you full until your next meal, and it's so tasty you'll want to enjoy it daily!
Healthier Chicken Fried Rice
Nutrition (Per serving):
Calories: 390
Fat: 10 g (Saturated Fat: 2.5 g)
Sodium: 720 mg
Skip the takeout and try making fried rice at home. Not only will you save money, but you'll also have full control over the ingredients, making it easier to stay on track with your health goals.
Mediterranean Rice Bowl with Rotisserie Chicken
This Mediterranean-inspired rice bowl is simple to make and packed with fiber, protein, and healthy fats. With ingredients like brown rice, cucumber, tomatoes, olives, feta cheese, rotisserie chicken, and tzatziki sauce, this meal will keep you full and energized until your next meal.
Instant Pot Chicken and Rice Soup
When you need an easy, cozy meal to make on a cool autumn night, this Instant pot chicken and rice soup is the answer. It's healthy, nutrient-rich, and can be made in large batches to enjoy as leftovers throughout the week.
Whole30 Chicken Kabobs with Celeriac Rice
You’ve likely heard of cauliflower rice, but have you tried celeriac rice? Celeriac, or celery root, is a versatile root vegetable that can be diced and chopped to create "rice" much like cauliflower. It's a lower-carb, gluten-free option, and when paired with chicken kabobs, it makes for a balanced meal that's rich in fiber and protein while being low in calories.