Subscribe & Save 10%
Free Shipping & Returns

10 Rice Recipes That Prove It’s the Ultimate Healthy Grain

Plain rice can be boring – there’s no disputing that. But who says you have to eat plain rice as a side dish instead of using the staple grain as the base of something more satisfying?

Rice has such a neutral flavor that it works well in a variety of recipes, from flavored rice like lemon or coconut to more composed dishes like wild rice salad and healthy rice pudding.

It also has plenty of nutritional value, it’s a great source of carbs, and it has a little protein as well. And if you go for brown rice, you’ll also get four times the fiber found in white rice.

Whether you want to make rice as the main meal, serve it as alongside something heartier, or have it for dessert, you’ll find an awesome new way to prepare rice on this list.


Black Rice Risotto

healthy-rice-recipes Picture courtesy of Food Network

Not just any rice can be used to make risotto, but because of its naturally high starch content, black rice works as a replacement for the classic Italian Arborio.

It also has more protein than white and brown rice, plus antioxidants to boot. Get more of Ellie Krieger’s recipes in So Easy: Luscious, Healthy Recipes for Every Meal of the Week.


Serves 4


6 cups low-sodium chicken broth

1 Tbsp. extra virgin olive oil

1 medium onion, finely diced

1 ½ cups black rice

½ cup dry white wine

Salt and freshly ground black pepper to taste

¾ cup grated Parmesan

¼ cup fresh basil leaves, thinly sliced

Nutrition Facts (Per Serving)

Calories: 450

Protein: 21 grams

Carbs: 65 grams

Fat: 13 grams



Want to save 20% on your first order of Legion supplements?

Rice & Bean Casserole with Guacamole

healthy-rice-recipe Picture courtesy of eat, live, run

Next time you have leftover guacamole, or when you have to make a big batch of the popular party dip, don’t forget this simple casserole as a way to use it up.

This cheap dinner takes no work to put together – dump it all in a pan, and stir – but it’s also got that comfort food cachet that makes the final result taste amazing. This is one easy meal you’ll want to make again and again.

Serves 6


1 cup brown rice, dry

3 cups chicken broth

1 can (8 oz.) tomato sauce

1 can (14.5 oz.) kidney beans, drained and rinsed

1 can (4 oz.) diced green chilies

1 ½ tsp. cumin

1 tsp. chili power

1 tsp. salt

¼ tsp. garlic powder

2 avocados, very ripe

1 whole jalapeno, minced

Pinch of cumin

Big pinch of garlic salt

Nutrition Facts (Per Serving)

Calories: 547

Protein: 24 grams

Carbs: 88 grams

Fat: 17 grams




Green Tea Jasmine Rice

healthy-recipes-rice Picture & recipe courtesy of Pocket Change Gourmet

A simple way to infuse rice with flavor is to make it with a liquid other than water. You’ve surely used vegetable or chicken broth, it probably never occurred to you to try a light green tea.

You can also use other teas to flavor your rice – get creative with herbal varieties like lemongrass, yerba mate, or spiced orange.

The best part? Tons of flavor with zero added calories.

Serves 4


1 ½ cups water

1 green tea bag

1 cup uncooked jasmine rice

1/8 tsp. salt

1 Tbsp. finely chopped green onions

Nutrition Facts (Per Serving)

Calories: 160

Protein: 3 grams

Carbs: 36 grams

Fat: 0 grams




Spiced Coconut Rice

healthy-recipe-rice Picture & recipe courtesy of The Yummy Life

If you’re planning a get-together or need to cook for a potluck, consider this big dish of Thai coconut rice.

Not only will it be a hit no matter what meat is being served as an entrée, but it’s packed with flavor from coconut milk and spices like turmeric, ginger, and bay leaves.

Top with macadamia nuts or cashews, if desired.

Serves 30 / Makes 15 cups


1 Tbsp. dried turmeric

½ cup water

Zest of one lemon

1 Tbsp. minced ginger

4 dried bay leaves

2 tsp. kosher salt

2 cans (27 oz.) coconut milk

2 cans (27 oz.) lite coconut milk

2 lbs. (5 cups) brown basmati rice

Fresh chopped cilantro (optional garnish)

Nutrition Facts (Per Serving)

Calories: 184

Protein: 3 grams

Carbs: 26 grams

Fat: 8 grams




Tangy Lemon Rice


rice-recipes-healthy Picture & recipe courtesy of Z Living

This dish is similar to the Thai coconut rice, except without any coconut, and it has curry leaves and black mustard seeds for more Indian flair.

If you don’t have ghee, aka clarified butter, substitute regular butter or any type of oil. Fresh lemon juice instead of lemon zest lends a lighter flavor that makes for a bright, bold rice.

Serves 4


1 cup basmati rice

2 cups water

½ cup fresh lemon juice

¼ tsp. turmeric

2–3 fresh curry leaves

1 tsp. black mustard seeds

1 tsp. split black gram (lentils)

½ tsp. rock salt (optional)

½ cup chopped cashews

1 Tbsp. clarified butter

Nutrition Facts (Per Serving)

Calories: 305

Protein: 7 grams

Carbs: 44 grams

Fat: 12 grams




Want to know how to build muscle and lose fat eating delicious foods like these?"Dieting" doesn't have to suck. You CAN eat foods you like and have the body you want!

South Indian Curd Rice

OLYMPUS DIGITAL CAMERA Picture courtesy of Cook to Jhoom

One way to add protein to your carb-heavy side is to mix in yogurt, as in this recipe.

It might sound a little strange at first, but this cool and creamy rice dish is traditional in South India. It’s like a chilled rice salad with lentils, cucumber, and carrots – a tasty side dish if you’re making curry, or a filling vegetarian lunch that’s portable.

Serves 4



½ cup rice

¼ cup split moong dal (lentils), washed

3 cups water

1 Tbsp. extra virgin olive oil

1 ½ tsp. salt

1 cup yogurt (curd or strained yogurt)

¼ cup shredded cucumber

¼ cup shredded carrots

1 Tbsp. finely chopped ginger


2 Tbsp. extra virgin olive oil

½ tsp. mustard seeds

½ tsp. cumin seeds

2 whole red peppers

1 Tbsp. finely chopped jalapeno (adjust to taste)

8–10 curry leaves (optional)

2 Tbsp. chopped cilantro

Nutrition Facts (Per Serving)

Calories: 270

Protein: 9 grams

Carbs: 29 grams

Fat: 14 grams




Portuguese Tomato Rice (Arroz de Tomate)

recipes-healthy-rice Picture & recipe courtesy of A Family Feast

Forget the Mexican rice that comes in a box – or any rice that comes in a box!

This dish only takes a little prep time, and this recipe also gives you an excuse to use bacon fat. If you don’t keep the renderings from the pan when you make bacon, well first of all you should. Second, you can use lard in place of it.

Serves 4


2 Tbsp. extra virgin olive oil

1 Tbsp. bacon fat (or lard)

1 cup diced onion

2 tsp. minced garlic

2 cups fresh tomatoes, cored and cut into huge chunks (reserve juice)

1 ½ cups vegetable broth (or any broth)

1 cup long-grain white rice

¼ tsp. salt

¼ tsp. freshly ground black pepper

Nutrition Facts (Per Serving)

Calories: 302

Protein: 6 grams

Carbs: 44 grams

Fat: 11 grams




Pomegranate, Kale & Wild Rice Salad

recipe-healthy-rice Picture & recipe courtesy of Pinch of Yum

Wild rice makes a great side dish for just about any main course. So if you have leftovers at the table, reserve them to use for a delicious salad the next day.

Of course you can make a salad with any greens and dressing you have, but this recipe has everything you’d want with crunchy walnuts, creamy chunks of feta, and juicy pomegranate seeds. It’s finished with an apple cider vinegar dressing.

Serves 4



1 cup pomegranate seeds

2 cups chopped baby kale

2 cups cooked wild rice

¼ cup toasted walnuts

¼ cup feta cheese


½ cup minced onion or shallot

2 Tbsp. extra virgin olive oil

2 Tbsp. water

2 Tbsp. honey

½ Tbsp. apple cider vinegar

½ tsp. salt

1 squeeze lemon or orange juice

Nutrition Facts (Per Serving)

Calories: 509

Protein: 16 grams

Carbs: 83 grams

Fat: 15 grams




Biryani Rice

rice-healthy-recipes Picture & recipe courtesy of Veg Recipes of India

If you’ve gone to an Indian restaurant, chances are somebody at the table ordered biryani rice. And boy, was everybody happy!

That’s because it looks like an unassuming bowl of basmati rice, but the flavor is out of this world. It will require a lot of spices to achieve the final result, but once you master this North Indian recipe, you’ll never serve plain rice with curry again.

Simply hit up the bulk spice section at Whole Foods or a local grocery store, and you’ll be well on your way to eating Indian food at home.

Serves 6



2 cups basmati rice, rinsed thoroughly

¾ tsp. caraway seeds

1-inch cinnamon stick

2–3 whole cloves

3–4 green cardamom pods

2 star anise

1 tsp. ginger-garlic paste (adrak lahsun ka)

1 or 2 tsp. chopped mint leaves (or mint and cilantro mixture)

1 bay leaf

Pinch of mace

Pinch of saffron

1 Tbsp. strained yogurt

Fresh drops of lemon juice

4 cups water

2 Tbsp. oil or ghee (clarified butter)

Salt to taste


1 medium onion, thinly sliced

8 – 10 whole cashews

1 Tbsp. oil

Pinch of salt

Fresh mint leaves

Nutrition Facts (Per Serving)

Calories: 336

Protein: 6 grams

Carbs: 54 grams

Fat: 11 grams




Raspberry Vanilla Rice Pudding

rice-healthy-recipe Picture & recipe courtesy of Nutmeg Nanny

It’s possible to sneak a little protein powder into most creamy desserts, so why not pick one that’s already relatively healthy?

That’s the thinking behind this delicious protein rice pudding. It’s bursting with fresh sweetness from the raspberries. Plus, coconut milk and vanilla bean paste give this dessert a rich, classic note.

You could use pure vanilla extract instead, but then the final result will be missing a little something – and not just the black flecks of vanilla bean.

Serves 4


2 cups whole milk

1 can (14 oz.) coconut milk

½ cup raw medium grain rice

Pinch of kosher salt

2 tsp. vanilla bean paste

2 large egg yolks

1/3 cup sugar

2 scoops WHEY+ vanilla protein isolate

1 pint fresh raspberries

2 Tbsp. sugar

Nutrition Facts (Per Serving)

Calories: 485

Protein: 28 grams

Carbs: 64 grams

Fat: 14 grams




What did you think of these healthy rice recipes? Have anything else to share? Let me know in the comments below!

Want to know how to build muscle and lose fat eating delicious foods like these?

"Dieting" doesn't have to suck. You CAN eat foods you like and have the body you want!

Click Here to Learn How


What if I told you that just about everything magazines and trainers “teach” you about dieting is wrong?

What if you could build muscle and lose fat eating “naughty” foods every week?

What if you didn’t have to suffer through low-carb dieting to get lean? In fact, what if you could eat all the carbs you wanted?

And what if you didn’t have to gorge yourself just to gain muscle and didn’t have to put on pounds and pounds of ugly fat, either?

In short, what if I told you that proper dieting--whether you want to maximize fat loss or muscle growth--is much simpler and more enjoyable than you’ve been led to believe?

Imagine eating delicious, filling meals every day...never feeling starved or stuffed...having great energy levels and workouts...and watching your body respond exactly as you desire, dropping fat or adding muscle each and every week.

And imagine finally understanding how proper dieting really works, never again falling for the BS, tricks, and gimmicks pushed by “gurus” and other shysters.

Well, I have good news.

All these “fantasies” can be a reality...if you know how to do a handful of “little” things correctly.

You see, when you know how to diet properly--and this doesn’t mean learning to eat boiled chicken and raw broccoli six times per day--getting lean and muscular becomes simple, convenient, and dare I say...enjoyable.

And this book will show you the way.

If you enjoyed this article, get weekly updates. It's free.

100% Privacy. We don't rent or share our email lists.

You May Also Like

Our Most Popular Evidence-Based Articles

Our 100% "It’s-On-Us" Money-Back Guarantee

No matter what you decide to buy, you're always protected by our ironclad, 100% money-back guarantee that works like this:

If you don't absolutely love our stuff for whatever reason, you get a prompt and courteous refund. No forms to fill out or hoops to jump through.

That means you can say "yes" now and decide later. You really have nothing to lose.

Free Worldwide Shipping & Returns

Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits so our shipping is 100% free!

Okay, we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters.

So, if you live in the United States, your order ships free regardless of order size, and if you live anywhere else, your order ships free when it’s over $199.

Why the restriction on international orders? Unfortunately, shipping abroad is very expensive, and if we didn’t require a minimum order size, we’d lose a lot of money.

That said, as most international customers spend about $200 with us each time they shop, this setup is a win-win.

And no matter what you decide to buy, you’re always protected by our ironclad, 100% money-back guarantee that works like this:

If you don’t absolutely love our stuff for whatever reason, you get a prompt and courteous refund. No forms to fill out or hoops to jump through.

That means you can say “yes” now and decide later. You really have nothing to lose.

Made in USA

Where your supplements are made matters, because rules and regulations regarding quality and purity differ from country to country.

And if you want to ensure the supplements you’re swallowing every day are safe and effective, you want products produced in the USA.

That’s why all of our supplements are made in America in NSF-certified and FDA-inspected facilities that operate in accordance with the Current Good Manufacturing Practice (cGMP) regulations.

We pay a premium to work with the best manufacturers in the country, but it’s the only way we can also produce the best all-natural sports supplements.

Lab Tested

Did you know that studies have shown that many supplements contain dangerously high levels of toxins like lead, arsenic, and cadmium?

Not ours.

Every ingredient of every supplement we produce is tested for heavy metals, microbes, allergens, and other contaminants to ensure they meet the strict purity standards set by the FDA.

Naturally Sweetened & Flavored

While artificial sweeteners may not be as dangerous as some people claim, studies suggest that regular consumption of these chemicals may indeed be harmful to our health and that more research is needed.

That’s why all of our supplements are naturally sweetened and flavored and contain no artificial food dyes, fillers, or other unnecessary junk.

Science-Backed Ingredients & Doses

Every ingredient in every supplement we offer is backed by peer-reviewed scientific research, and every dose is included at clinically effective levels.

That means everything in our products is based on published scientific studies demonstrating real benefits, not the restrictions of razor-thin production budgets and gluttonous profit margins.

So, while everyone claims to have the best supplements on the market, we can back it up with real science and real numbers.

Buy now, pay later.

Split your entire online purchase into 4 interest-free payments, over 6 weeks with no impact to your credit.

payment break down 25% today, 25% 2 weeks, 25% 4 weeks, 25% 6 weeks


2 weeks

4 weeks

6 weeks

Here's how to Sezzle

Step 1 - shop the store


Shop and add items to your cart as normal!

Step 2 - checkout at the store


Choose Sezzle at Checkout! You’ll be redirected to Sezzle to Sign Up or Log In to complete your order.

Step 3 - Select Sezzle and Sezzleit

Sezzle it

Your order will be shipped out right away* and your payments will be split up over 6 weeks.

*shipping times subject to merchant shipping policy

Download the App

Shop directory. Reschedule payments. Plus more!

Meal Plan Waiver

In consideration of being allowed to participate in the activities and programs offered by M4L, Inc. and to use its nutrition programs and supplement and training advice, in addition to the payment of any fee or charge, I do hereby waive, release and forever discharge and hold harmless M4L, Inc. and its consultants, officers, agents, and employees from any and all responsibility, liability, cost and expenses, including injuries or damages, resulting from my participation in any activities, or my use of any programs designed by M4L, Inc. I do also hereby release M4L, Inc. its consultants, officers, agents and employees from any responsibility or liability for any injury, damage or disorder (physical, metabolic, or otherwise) to myself, or in any way arising out of or connected with my participation in any activities with M4L, Inc.

I understand that M4L, Inc. and its consultants, officers, agents, and employees are not healthcare professionals. The services I have received from ML4, Inc do not provide or offer and are not a replacement for professional medical evaluation, advice, diagnosis, or treatment (“medical advice”). While ML4, Inc. believes that the information provided through our services and the site is current and reliable, ML4, Inc. cannot and does not make any such guarantee or warranty.

I hereby agree that before using our services, you will consult your physician or other health care provider for medical advice, particularly if you are at risk for problems arising from changes in your diet or lifestyle. The services provided by ML4, Inc. are not intended to be used by minors or individuals with health conditions that makes the kind of changes to diet or lifestyle suggested by our services unsafe or inappropriate. Furthermore, I hereby understand that ML4, Inc. shall have no obligation or responsibility to monitor my health status or health condition or to contact or alert any medical or emergency professional.

I understand and am aware that strength, flexibility, and aerobic exercise, including the use of equipment are a potentially hazardous activity. I also understand that fitness activities involve a risk of injury and even death, and that I am voluntarily participating in these activities and using equipment and machinery with knowledge of the dangers involved. I hereby agree to expressly assume and accept any and all risks of injury or death related to said fitness activities. In addition, I certify that I am 18 years of age or older.

I do hereby further declare myself to be physically sound and suffering from no condition, impairment, disease, infirmity or other illness that would affect nutrient metabolism or prevent my participation or use of equipment or machinery except as hereinafter stated. I do hereby acknowledge that M4L, Inc. has recommended to me that I obtain a physician’s approval for my participation in an exercise/fitness activity or in the use of exercise equipment and machinery. I also acknowledge that M4L, Inc. has recommended that I have a yearly or more frequent physical examination and consultation with my physician as to physical activity, exercise and use of exercise and training equipment so that I might have his/her recommendations concerning these fitness activities and equipment use. I acknowledge that I have either had a physical examination and been given my physician’s permission to participate, or that I have decided to participate in activity and use of equipment, machinery, and programs designed by M4L, Inc. without the approval of my physician and do hereby assume all responsibility for my participation and activities, and utilization of equipment and machinery in my activities.

I understand that all diet and training programs, nutrition and supplementation advice, and any and all other forms of information obtained from ML4, Inc. are not meant to treat or manage any health condition. I understand the need to consult with a healthcare provider prior to adjusting current lifestyle or eating habits or beginning any new diet and/or training plan.

In addition, I hereby represent and warrant that I am currently covered by an accident and health insurance policy. With my purchase of products or services from ML4, Inc., I understand that results of any sort are not guaranteed and agree not to hold M4L, Inc. staff liable for any outcomes or a lack thereof. With my purchase of any ML4, Inc. products or services, I understand that they are only guaranteed to work in software designed for a PC computer such as Microsoft Excel. I understand that I am purchasing having known that beforehand and understand that using any other application besides Microsoft Excel might result in the products not working with 100% functionality.


Fact Checked

Our scientific review board of nutritionists, dietitians, molecular biologists, doctors, and other accredited experts is responsible for reviewing every article, podcast, and video we produce to ensure they’re evidence based, accurate, trustworthy, and current.

Thanks to their connections, credentials, and academic experience, this team of MDs, PhDs, and other professionals has access to a wealth of research published in the largest and most prestigious journals in the world.

This allows them to not only review individual studies but also analyze the overall weight of the evidence on any and all topics related to diet, exercise, supplementation, and more.

If you feel that any of our content is inaccurate, misleading, out-of-date, or anything less than factual, please let us know in the comments section of the article in question.

Evidence Based

We follow a detailed, rigorous, multi-step process to create content that meets the highest standards of clarity, practicality, and scientific integrity.

First, our research associates provide our editorial team with accurate, up-to-date, proven scientific evidence.

Then, our editorial team uses this research to draft articles and outlines for podcasts and videos.

Finally, our scientific review board reviews the content to ensure all key information and claims are backed by high-quality scientific research and explained simply and precisely.

If you feel that any of our content is inaccurate, misleading, out-of-date, or anything less than factual, please let us know in the comments section of the article in question.