Put this popular pantry staple to good use with these heavenly, hearty and healthy rice dishes.
30 Healthy Rice Recipes You’ll Make Again and Again
Updated on Jun. 29, 2023
Chicken Burrito Skillet
We love Mexican night at our house, and I love to re-create dishes from our favorite restaurants. This burrito-inspired dish is ready for the table in almost no time! —Krista Marshall, Fort Wayne, Indiana
1/29
2/29
Lemon Rice Pilaf
Total Time
20 min
Servings
6 servings
From the Recipe Creator:
No need to buy premade pilaf mix when you can easily make your own in 20 minutes. The lemon zest adds a welcome burst of tang. —Taste Recipes Test Kitchen
Nutrition Facts:
3/4 cup: 155 calories, 4g fat (2g saturated fat), 10mg cholesterol, 454mg sodium, 27g carbohydrate (1g sugars, 1g fiber), 3g protein. Diabetic Exchanges: 2 starch, 1 fat.
BONUS Recipe: Black Beans with Brown Rice
3/29
Spinach Rice
Total Time
20 min
Servings
2 servings
From the Recipe Creator:
I like to serve this Greek-style rice dish alongside steaks with mushrooms. It makes an elegant side that can be doubled for guests. —Jeanette Cakouros, Brunswick, Maine
Nutrition Facts:
3/4 cup: 235 calories, 14g fat (2g saturated fat), 0 cholesterol, 326mg sodium, 25g carbohydrate (2g sugars, 2g fiber), 3g protein. Diabetic Exchanges: 3 fat, 1-1/2 starch, 1 vegetable.
4/29
Cranberry Wild Rice Pilaf
Total Time
1 hour 15 min
Servings
8 servings
From the Recipe Creator:
This tender side dish is perfect for the holidays or any time you want to add a special touch. Dried cranberries, currants and almonds serve up color and texture. My co-workers all make this rice pilaf for their families. —Pat Gardetta, Osage Beach, Missouri
Nutrition Facts:
3/4 cup: 166 calories, 4g fat (1g saturated fat), 6mg cholesterol, 382mg sodium, 30g carbohydrate (8g sugars, 4g fiber), 5g protein. Diabetic exchanges: 2 starch, 1 fat.
5/29
Tilapia with Jasmine Rice
Total Time
25 min
Servings
2 servings
From the Recipe Creator:
This tender, full-flavored tilapia with fragrant jasmine rice is absolutely to die for. And it gets better—each serving has only 5 grams of fat! —Shirl Parsons, Cape Carteret, North Carolina
(Here’s how to make jasmine rice, step by step.)
Nutrition Facts:
1 fillet with 3/4 cup rice: 412 calories, 9g fat (3g saturated fat), 90mg cholesterol, 615mg sodium, 42g carbohydrate (2g sugars, 1g fiber), 36g protein. Diabetic Exchanges: 4 lean meat, 3 starch, 1/2 fat.
6/29
Brown Rice Salad with Grilled Chicken
Total Time
20 min
Servings
9 servings
From the Recipe Creator:
This delightful dish is nutritious, simple to fix and brightens up any buffet table. It's a terrific way to use up leftover chicken, and you can add veggies according to your family's liking. -Glenda Harper of Cable, Ohio
Nutrition Facts:
1 cup: 236 calories, 11g fat (1g saturated fat), 26mg cholesterol, 295mg sodium, 23g carbohydrate (0 sugars, 3g fiber), 12g protein.
7/29
Cilantro-Lime Rice
Total Time
20 min
Servings
3 cups
From the Recipe Creator:
My family's favorite Mexican restaurant serves a similar rice as a side dish. I threw this together one night when I was making fajitas, and everyone loved it! It's such an easy side dish and pairs well with kabobs on the grill, too. —Robin Baskette, Lexington, Kentucky
Nutrition Facts:
1/2 cup: 130 calories, 0 fat (0 saturated fat), 0 cholesterol, 191mg sodium, 28g carbohydrate (0 sugars, 0 fiber), 4g protein. Diabetic Exchanges: 2 starch.
8/29
Creamy Chicken and Rice Soup
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
I came up with this creamy chicken rice soup recipe while making some adjustments to a favorite stovetop chicken casserole. We like this soup for lunch with a crisp roll and fresh fruit. —Janice Mitchell, Aurora, Colorado
Nutrition Facts:
1-1/4 cups: 312 calories, 9g fat (3g saturated fat), 71mg cholesterol, 699mg sodium, 26g carbohydrate (6g sugars, 1g fiber), 29g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1 fat.
9/29
Lemony Turkey Rice Soup
Total Time
30 min
Servings
8 servings (2 quarts)
From the Recipe Creator:
While growing up in Texas, I spent a lot of time helping my grandma cook. Lemon and cilantro add a deliciously different twist to turkey soup.
—Margarita Cuellar, East Chicago, Indiana
Nutrition Facts:
1 cup: 166 calories, 4g fat (1g saturated fat), 42mg cholesterol, 1047mg sodium, 17g carbohydrate (1g sugars, 1g fiber), 13g protein.
10/29
Turkey Thyme Risotto
Total Time
45 min
Servings
4 servings
From the Recipe Creator:
This satisfying risotto is a wonderful way to reinvent leftover turkey. I use Romano cheese, garlic and plenty of fresh mushrooms. —Sunny McDaniel, Cary, North Carolina
Nutrition Facts:
1 cup: 337 calories, 6g fat (2g saturated fat), 43mg cholesterol, 651mg sodium, 44g carbohydrate (2g sugars, 1g fiber), 24g protein. Diabetic Exchanges: 3 starch, 2 lean meat, 1/2 fat.
11/29
Cumin Rice with Avocado
Total Time
35 min
Servings
6 servings
From the Recipe Creator:
Cumin, picante sauce and avocado do a terrific job of perking up rice in this any-day side dish. —Margaret Allen, Abingdon, Virginia
Nutrition Facts:
2/3 cup: 188 calories, 6g fat (2g saturated fat), 5mg cholesterol, 194mg sodium, 31g carbohydrate (1g sugars, 2g fiber), 3g protein. Diabetic Exchanges: 2 starch, 1 fat.
12/29
Grilled Peach, Rice & Arugula Salad
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
This hearty salad was created when I needed to clear out some leftovers from the fridge—and it became an instant hit! The grilled peaches are the ultimate "tastes like summer" salad booster. —Lauren Wyler, Dripping Springs, Texas
Nutrition Facts:
1 serving: 218 calories, 11g fat (3g saturated fat), 20mg cholesterol, 530mg sodium, 23g carbohydrate (9g sugars, 2g fiber), 7g protein. Diabetic Exchanges: 2 fat, 1 starch, 1 vegetable.
13/29
Zucchini Rice Pilaf
Total Time
25 min
Servings
4 servings
Nutrition Facts:
1 cup: 231 calories, 6g fat (4g saturated fat), 15mg cholesterol, 318mg sodium, 40g carbohydrate (1g sugars, 1g fiber), 4g protein. Diabetic Exchanges: 2 starch, 2 vegetable, 1/2 fat.
14/29
Creamy Lemon Rice
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
This bright rice dish has a creamy texture that's reminiscent of a lemon risotto, but without all the watching and stirring. Keep this one in your back pocket for hosting dinner guests—or a great side any old day! —Lyndsay Wells, Ladysmith, British Columbia
Nutrition Facts:
3/4 cup: 246 calories, 6g fat (3g saturated fat), 17mg cholesterol, 806mg sodium, 42g carbohydrate (1g sugars, 1g fiber), 5g protein.
15/29
Contest-Winning Curried Rice Salad
Total Time
10 min
Servings
8 servings
From the Recipe Creator:
Rice is truly one of the world's most versatile foods. Arkansas is the top rice-producing state in the country, so this recipe surely represents our region.
Nutrition Facts:
1 cup: 337 calories, 20g fat (3g saturated fat), 38mg cholesterol, 260mg sodium, 27g carbohydrate (13g sugars, 2g fiber), 13g protein.
16/29
Roasted Butternut Squash & Rice Salad
Total Time
50 min
Servings
12 servings (3/4 cup each)
From the Recipe Creator:
We have end-of-season picnics for my son's flag football team. This makes enough to serve plenty of hungry boys and their families. — Dolores Deifel, Mundelein, Illinois
Nutrition Facts:
3/4 cup: 369 calories, 19g fat (2g saturated fat), 0 cholesterol, 169mg sodium, 46g carbohydrate (9g sugars, 5g fiber), 5g protein.
17/29
Jasmine Rice with Coconut & Cherries
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
Our favorite coconut jasmine rice deserves a bit of color and sweetness. We add cherries, peanuts and orange zest. That does the trick. —Joy Zacharia, Clearwater, Florida
Nutrition Facts:
3/4 cup: 291 calories, 7g fat (2g saturated fat), 0 cholesterol, 332mg sodium, 50g carbohydrate (8g sugars, 1g fiber), 6g protein.
18/29
Pumpkin-Curry Chicken over Cashew Rice
Total Time
30 min
Servings
5 servings
From the Recipe Creator:
This is truly a dish that combines international flavors with homespun comfort. The sweet curry aroma alone will warm hearts on gray-sky days. For more veggie goodness, add roasted cauliflower. —Aysha Schurman, Ammon, Idaho
Nutrition Facts:
1 cup chicken mixture with 1 cup rice: 609 calories, 14g fat (3g saturated fat), 76mg cholesterol, 232mg sodium, 85g carbohydrate (16g sugars, 5g fiber), 36g protein.
19/29
Curry Rice Pilaf
Total Time
10 min
Servings
5 servings
Nutrition Facts:
3/4 cup: 436 calories, 23g fat (6g saturated fat), 12mg cholesterol, 362mg sodium, 50g carbohydrate (2g sugars, 2g fiber), 10g protein.
20/29
Company Rice
Total Time
1 hour 5 min
Servings
10 servings
From the Recipe Creator:
This colorful side dish has proven itself the best rice recipe with family and friends. One of my late son’s friends always requested ‘that rice’ when he came over for dinner. It’s delicious served with grilled salmon, beef, turkey, lamb roast or ham. — Jayne Shiley, Campbellsport, Wisconsin
Nutrition Facts:
2/3 cup: 238 calories, 7g fat (2g saturated fat), 9mg cholesterol, 516mg sodium, 38g carbohydrate (7g sugars, 2g fiber), 5g protein.
21/29
Herbed Chicken with Wild Rice
Total Time
4 hours 20 min
Servings
6 servings
From the Recipe Creator:
My family is always very busy. With three kids involved in many different after-school and evening activities, it’s nice to come home to a meal that’s already prepared and ready to eat! —Becky Gifford, Conway, Arkansas
Nutrition Facts:
1 each: 351 calories, 11g fat (3g saturated fat), 88mg cholesterol, 890mg sodium, 27g carbohydrate (1g sugars, 1g fiber), 35g protein.
22/29
Asian Chicken Rice Bowl
Total Time
20 min
Servings
4 servings
From the Recipe Creator:
This super flavorful, nutrient-packed dish makes use of supermarket conveniences like coleslaw mix and rotisserie chicken. This recipe is easily doubled or tripled for large families. —Christianna Gozzi, Asteria, New York
Nutrition Facts:
1 serving: 429 calories, 15g fat (2g saturated fat), 62mg cholesterol, 616mg sodium, 38g carbohydrate (13g sugars, 5g fiber), 32g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1 vegetable, 1 fat.
23/29
Avgolemono Soup
Total Time
2 hours 50 min
Servings
4 servings
From the Recipe Creator:
While "avgolemono" may be tricky to pronounce if you didn’t grow up eating traditional Greek food, the recipe itself couldn’t be simpler. A quintessential Greek dish, this avgolemono soup is made using pantry staples and results in a meal that’s pure comfort food. —Lauren Habermehl, Pewaukee, Wisconsin
Nutrition Facts:
1 cup: 392 calories, 22g fat (7g saturated fat), 245mg cholesterol, 701mg sodium, 12g carbohydrate (1g sugars, 0 fiber), 34g protein.
24/29
Scented Rice in Baked Pumpkin
Total Time
1 hour 5 min
Servings
2 servings
From the Recipe Creator:
This easy, delicious and healthy side is a showpiece that always delights. You can use grain, squash, fruits and nuts to suit your taste—it's impossible to go wrong! —Lynn Heisel, Jackson, Missouri
Nutrition Facts:
1 each: 389 calories, 15g fat (2g saturated fat), 0 cholesterol, 309mg sodium, 62g carbohydrate (13g sugars, 5g fiber), 7g protein.
25/29
Korean Beef and Rice
Total Time
15 min
Servings
4 servings
From the Recipe Creator:
A friend raved about Korean bulgogi, which is beef cooked in soy sauce and ginger, so I tried it. It's delicious! You'll dazzle the table with this tasty version of Korean beef and rice. —Elizabeth King, Duluth, Minnesota
Nutrition Facts:
1/2 cup beef mixture with 2/3 cup rice: 413 calories, 13g fat (4g saturated fat), 71mg cholesterol, 647mg sodium, 46g carbohydrate (14g sugars, 3g fiber), 27g protein. Diabetic Exchanges: 3 starch, 3 lean meat, 1/2 fat.
26/29
Ginger Salmon with Brown Rice
Total Time
25 min
Servings
4 servings
From the Recipe Creator:
Oh what fun it is to prepare a heavenly salmon with only five ingredients. My dressing serves as a glaze and a flavor-booster for the rice. —Naylet LaRochelle, Miami, Florida
Nutrition Facts:
1 fillet with 1/2 cup rice mixture: 446 calories, 19g fat (3g saturated fat), 85mg cholesterol, 605mg sodium, 34g carbohydrate (6g sugars, 2g fiber), 32g protein. Diabetic Exchanges: 5 lean meat, 2 starch, 2 fat.
27/29
Nutty Wild Rice
Total Time
1 hour 5 min
Servings
5 servings
From the Recipe Creator:
You'll go nuts for this wild side dish and its hearty crunch. Served warm, this rice packs a zesty bite.
Heather Webb, Channelview, Texas
Nutrition Facts:
3/4 cup: 236 calories, 15g fat (3g saturated fat), 6mg cholesterol, 314mg sodium, 21g carbohydrate (1g sugars, 4g fiber), 8g protein.
28/29
Brown Rice Mulligatawny
Total Time
1 hour 20 min
Servings
5 servings
From the Recipe Creator:
My friends tell me this is one of the best soups they’ve ever had. One even said it’s “perfect.” No one guesses that it’s healthy!—Sarah Ott, Blanchardville, Wisconsin.
Nutrition Facts:
1 cup with 1 tablespoon sour cream: 229 calories, 8g fat (4g saturated fat), 60mg cholesterol, 689mg sodium, 17g carbohydrate (5g sugars, 2g fiber), 22g protein. Diabetic Exchanges: 2 lean meat, 1-1/2 fat, 1 vegetable, 1/2 starch.
29/29
Carrot Brown Rice Pilaf
Total Time
1 hour
Servings
4 servings
From the Recipe Creator:
This versatile, colorful dish complements a variety of meats or other vegetarian entrees. To give this dish a crunchy texture and additional flavor and protein, stir in 2 cups of bean sprouts just before serving. —Paulette Cross, Lowville, New York
Nutrition Facts:
3/4 cup: 231 calories, 4g fat (2g saturated fat), 8mg cholesterol, 551mg sodium, 44g carbohydrate (3g sugars, 3g fiber), 4g protein.
