Riced vegetables, also known as vegetable rice, have become a popular lower-carb and gluten-free alternative to grains like rice, couscous, and quinoa. But are these vegetable-based “rices” actually healthy? Here’s a detailed look at the nutrition, benefits, and downsides of riced vegetables.
What Are Riced Vegetables?
Riced vegetables are made by grating vegetables like cauliflower, broccoli, carrots, and beets into small, rice-like pieces. This grating process can be done by hand with a box grater or food processor. But most riced vegetable products found in grocery stores are made with commercial grinders for convenience.
Some common types of riced vegetables include:
- Cauliflower rice
- Broccoli rice
- Carrot rice
- Beet rice
- Butternut squash rice
- Sweet potato rice
- Zucchini rice
These rice substitutes can be used just like regular rice in recipes like stir-fries, rice bowls, casseroles, and more. They have a similar texture when cooked but tend to be lighter and less starchy.
Nutrition Profile of Riced Vegetables
The nutrition profile of riced vegetables can vary based on the type used. Here is a comparison of the nutrients in 1 cup (160g) of cooked regular white rice versus riced cauliflower, broccoli, carrots, and beets (1):
| Nutrient | White Rice | Cauliflower Rice | Broccoli Rice | Carrot Rice | Beet Rice |
|---|---|---|---|---|---|
| Calories | 242 | 55 | 40 | 94 | 74 |
| Protein (g) | 4.4 | 4 | 4 | 2.4 | 3.2 |
| Carbs (g) | 53 | 11 | 8 | 21 | 16 |
| Fiber (g) | 0.6 | 5 | 4 | 4.8 | 4 |
| Sugar (g) | 0.1 | 3 | 2 | 7 | 9 |
| Fat (g) | 0.5 | 0.5 | 0.7 | 0.2 | 0.4 |
| Vitamin C (%) | 0 | 220 | 220 | 30 | 110 |
| Folate (%) | 6 | 14 | 14 | 12 | 6 |
| Potassium (%) | 1 | 11 | 12 | 16 | 18 |
As you can see, riced vegetables are significantly lower in calories, carbs, and sugar compared to white rice. They also contain a lot more fiber, vitamins, minerals, and antioxidants.
The main nutrients in riced veggies include:
- Fiber: Helps lower blood sugar and cholesterol levels. Promotes gut health and satiety.
- Vitamin C: Important for immune function, iron absorption, and collagen production.
- Folate: Essential for red blood cell formation and DNA synthesis.
- Potassium: Helps control blood pressure.
- Antioxidants: Reduce inflammation and protect cells from damage.
Benefits of Riced Vegetables
Here are some of the top evidence-based benefits of using riced vegetables:
Lower in Calories and Carbs
Riced veggies are an easy way to cut back on starchy carbs and calories for weight management or diabetes control. Just 1 cup of riced cauliflower or broccoli has fewer than 50 calories and 12 grams of carbs.
Replacing half of the white rice in your stir-fry with riced vegetables can slash the carb content significantly.
Higher in Fiber
The high fiber content of riced vegetables promotes fullness and gut health. The fiber passes undigested through your body, helping feed the healthy bacteria in the colon.
Fiber also slows the absorption of sugar to prevent unhealthy spikes in blood sugar levels.
Gluten-Free
All types of riced vegetables are naturally gluten-free, making them a safe choice for people with celiac disease or gluten sensitivity.
Using riced veggies is an easy way to cut gluten without sacrificing texture in recipes.
Nutrient-Dense
Riced broccoli and cauliflower provide a concentrated source of nutrients like vitamins C and K. Beet rice is high in potassium and folate.
Replacing even just half of your starchy rice with riced vegetables boosts your intake of various antioxidants, vitamins, and minerals.
Low Glycemic Index
The glycemic index (GI) is a measure of how quickly foods raise blood sugar. Low GI foods cause a gradual, slower rise in blood sugar.
All types of riced vegetables have a low GI of less than 55, while white rice scores high at 73 (2).
Riced veggies are less likely to lead to blood sugar spikes and crashes.
High in Antioxidants
Cruciferous vegetables like cauliflower and broccoli are rich in antioxidant compounds like sulforaphane and indoles. These are linked to benefits like lower inflammation and cancer risk (3, 4).
Beets also contain antioxidants called betalains, which may reduce chronic inflammation (5).
Promotes Weight Loss
Several studies suggest that increased vegetable intake can promote weight loss. The high fiber and low calorie density of veggies enhances satiety and reduces calorie intake (6).
Replacing starchy grains with nutrient-dense riced veggies is an easy way to cut calories for weight loss.
Potential Downsides
While riced vegetables have some benefits, there are a few downsides to consider as well:
Higher Cost
Pre-riced veggie products tend to cost significantly more than regular rice or produce. It’s cheaper to rice fresh veggies yourself.
More Perishable
The grating process used to make riced vegetables destroys the plant cell walls. This can accelerate spoilage compared to intact veggies.
Properly stored, riced veggies should last 3–5 days in the fridge.
Less Filling Than Intact Veggies
Evidence shows that eating whole fruits and vegetables helps you feel more satisfied than drinking juice. The same may apply to riced veggies versus intact veggies (7).
If you blend veggies into rice, you lose some of the fullness factor.
Lower in Some Nutrients
While riced vegetables contain lots of beneficial nutrients, the grating process may degrade some heat-sensitive ones like vitamin C and B vitamins.
For maximum nutrient preservation, you’re better off eating vegetables whole or in large chunks.
Can Cause Bloating
Some people get gassy or bloated from eating large amounts of cruciferous veggies like broccoli, cauliflower, kale, and cabbage. This is due to raffinose sugars that ferment in the colon.
Introducing riced veggies slowly and drinking plenty of water can help reduce digestive side effects.
How to Select and Store
When selecting and storing riced vegetables, keep these tips in mind:
- Check ingredient labels and choose plain, unseasoned varieties without added sugar or unnecessary ingredients.
- Opt for riced veggies made from fresh produce rather than frozen whenever possible.
- Avoid pre-riced veggies with signs of moisture or mushiness.
- Store fresh riced produce in an airtight container in the fridge for 3–5 days.
- To extend shelf life, blanch riced veggies by steaming for 1 minute then rinsing in cold water before refrigerating.
- Frozen riced vegetables last for 8–12 months in the freezer.
How to Make Your Own
It’s easy to make DIY riced vegetables at home with just a food processor, box grater, or even a coarse grater like a microplane.
Simply wash and trim vegetables, then shred them into rice-sized pieces. No special equipment needed!
For example, to make cauliflower rice:
- Cut the cauliflower florets off the core.
- Place into a food processor and pulse until broken down into rice-like pieces.
- To get a finer texture, continue processing until the cauliflower resembles the size of rice grains.
- Steam or cook the riced cauliflower as desired.
Almost any firm vegetable works well for ricing, including broccoli, carrots, beets, and squash. Play around with different types and flavor combinations.
How to Cook
Riced vegetables can be used anywhere you’d normally use rice. Try swapping them into these recipes:
- Stir-fries
- Fried rice
- Sushi bowls
- Burrito bowls
- Casseroles
- Soups
Cook riced veggies on the stovetop by sautéing over medium heat for 5–10 minutes until tender. Add seasonings and proteins as desired.
You can also bake them at 400°F for 10–15 minutes. Toss with oil and seasonings before baking.
For a fluffier texture, cook riced vegetables in broth or steam before using in recipes.
Riced Vegetable Recipe Ideas
Here are some healthy and delicious recipes featuring riced vegetables:
Cauliflower Fried Rice
Sauté riced cauliflower with eggs, peas, carrots, green onions, garlic, ginger, soy sauce, and sesame oil for a veggie fried rice.
Beet and Quinoa Tabouli
Combine riced beets with quinoa, parsley, tomatoes, cucumbers, lemon juice, and olive oil for a fresh tabbouleh salad.
BBQ Chicken and Broccoli Rice Bowl
Top riced broccoli with shredded barbecue chicken, corn, black beans, avocado, and cilantro for a hearty bowl.
Carrot Rice Coconut Curry
Simmer riced carrots in a Thai red or yellow curry sauce with chickpeas and spinach for an easy veggie curry.
Butternut Squash Risotto
Make a creamy butternut squash risotto by cooking riced squash in broth with onions, garlic, Parmesan, and herbs.
The Bottom Line
Riced vegetables provide a low-carb, gluten-free alternative to regular rice that packs more nutrients like fiber, vitamins, minerals, and antioxidants.
Replacing all or some of the rice in recipes with riced veggies can boost your vegetable intake and help cut back on carbs and calories.
Potential downsides can include higher cost, faster spoilage, digestive issues, and loss of some nutrients. But the benefits seem to outweigh the drawbacks for most people.
Experiment with making your own riced vegetables at home from fresh produce to save money. Incorporate them into stir-fries, fried rice, bowls, casseroles, and other favorite rice dishes.