13 Nutritious Rice Dishes for Shedding Pounds

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 choose brown or wild rice over white rice. Finding healthy rice recipes that 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 have almost none. Wild rice is also lower in calories compared to brown rice and has the highest protein content of the three.

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

Read on for 13 healthy, nutritious rice recipes that can support your weight loss journey. And for more ideas, check out 65 Best Healthy Recipes for Weight Loss.

Low-Calorie, Low-Carb Jambalaya

Jambalaya is a Cajun dish usually made with meat, seafood, vegetables, stock and rice. This is a classic comfort dish that’s sure to fill you up, and this lighter, lower-calorie version is perfect for those counting calories for their weight loss plans.

Get our recipe for Low Calorie Jambalaya.

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Tomato chicken curry with cauliflower rice

If you’re watching your carbohydrate intake as part of your weight loss plan, cauliflower rice can be a good substitute. A 1/2-cup serving of white rice has about 22 grams of carbohydrates, while 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, onions, garlic, tomatoes, and coconut milk.

Get our recipe for Tomato Chicken Curry.

Crockpot Jambalaya

*Exact nutritional information is not available

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

Get our recipe for Crockpot Jambalaya.

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Quick and easy vegetarian rice bowl

*Exact nutritional information is not available

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

Get our recipe for Vegetarian Rice Bowl.

Simple cinnamon-roasted sweet potato salad with wild rice

This sweet potato salad recipe is perfect for weight loss plans for a few reasons. First, making it in a mason jar means you can meal prep for the rest of the week and have healthy, filling meals ready when you need them. This recipe also contains fiber and protein from sweet potatoes, wild rice, chicken, carrots and raisins, meaning you’ll feel full until your next meal.

Get our sweet potato salad recipe.

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Quick and healthy fried rice cups

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

Get our recipe for Fried Rice Cups.

Paleo Thai Beef Stir Fry

With a whopping 40 grams of protein, 10 grams of fiber, and just 399 calories, this Thai-inspired stir-fry is a super healthy rice recipe that you can enjoy as part of your weight loss plan. This meal is made with cauliflower rice for people looking to lower their carb intake, but you can also use your favorite brown or wild rice if you prefer.

Get our recipe for Thai Beef Stir Fry.

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Light chicken and rice soup

*Exact nutritional information is not available

Get our Chicken and Rice Soup recipe.

As autumn approaches, simple soup recipes will be your salvation during colder nights. This simple soup recipe is made with rotisserie chicken, rice, and vegetables like carrots, celery, and onions. We don’t have the exact nutritional information for this recipe, but you can guarantee that you’ll get a nice boost of protein and fiber while keeping your calories on the low side.

Instant Pot Greek Chicken Rice Bowl

*Exact nutritional information is not available

This rice bowl is made with lots of protein and fiber-rich ingredients, like Greek yogurt, cucumber, rice, chicken breast, tomatoes, red bell pepper, and feta cheese. This combination will fill you up until your next meal, and it’s so delicious you’ll want to eat it every day.

Get our recipe for Greek Chicken Rice Bowl.

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Healthier Chicken Fried Rice

Instead of ordering fried rice for takeout, try making some at home. You will save money and will be able to control the ingredients you consume, which can help you stay closer to your health goals.

Get our recipe for Chicken Fried Rice.

Mediterranean Rice Bowl with Rotisserie Chicken

*Exact nutritional information is not available

This Mediterranean-inspired rice recipe is an easy dish to make, high in fiber, protein and healthy fats. With ingredients like brown rice, cucumber, tomatoes, olives, feta cheese, rotisserie chicken and tzatziki sauce, this meal will fill you up and give you lasting energy for the next meal.

Get our recipe for Mediterranean Rice Bowl.

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Instant Pot Chicken and Rice Soup

*Exact nutritional information is not available

When you need a simple, cozy meal to make on a cool fall evening, this Instant Pot Chicken and Rice Soup is the answer. It’s healthy, nutritious and can be made in large batches to enjoy as leftovers throughout the week.

Get our recipe for Instant Pot Chicken and Rice Soup.

As many as 30 chicken kabobs with celeriac rice

*Exact nutritional information is not available

You’ve heard of cauliflower rice, but have you heard of celeriac? Celery, also known as celeriac, is a root vegetable that can be diced and chopped to make “rice” in the same way that cauliflower can. It’s lower in carbs and gluten-free, and when paired with these chicken kabobs, it can form a balanced meal that’s high in fiber and protein and low in calories.

Get our recipe for Chicken Kabobs.

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