Healthy rice recipes for weight loss. Have you tried many diets to lose weight and had no results? Perhaps healthy rice recipes are what you might need. We selected these rice recipes for weight lose to help you save time, energy and get back in shape.

Healthy rice recipes for weight loss

Have you been avoiding rice because of your diet? There are easy to prep and delicious healthy rice recipes that you can enjoy without gaining weight.

The recipes I’m sharing below are healthy and great for weight loss and taste just as good as your favourite restaurant version.

We have compiled four healthy rice recipes for weight loss that you can prepare in less than thirty minutes and you can refrigerate and enjoy next day too.

Healthy rice recipes for weight loss

Our recipes will satiate your rice cravings without impeding your fitness and weight loss goals. Try it now!

Cauliflower Fried Rice Recipe

Cauliflower Fried Rice Recipe

We’ll start our list of healthy rice recipes for weight loss with Cauliflower Fried Rice because it is super healthy, delicious, and easy to prepare. You can substitute the eggs with scrambled tofu for a more healthy and vegan meal.

Each serving is loaded with protein, vitamins and contains a low quantity of carbohydrates. Now you can enjoy rice without having to worry about gaining weight.


  • Medium-sized head of cauliflower                 1
  • Large carrot (cubed)                                       1
  • Frozen Edamame                                            1 cup
  • Low sodium soy sauce                                    3 tbsp
  • Sesame oil                                                       2 tbsp
  • Garlic (minced)                                               2 cloves
  • Beaten eggs                                                     2
  • Onions (minced)                                             6

How To Prepare Cauliflower Fried Rice Recipe:

Use a food processor or the largest side of a grater to shred the cauliflower into pieces that look like small rice grains. Get a large skillet, pour one tablespoon of sesame oil into it, and place over medium-low heat. Add the garlic and carrots and stir fry for about five minutes.

Then add the shredded cauliflower, remaining sesame oil, and edamame to the skillet. Continue to stir fry until the cauliflower has a soft (not mushy) texture.

After that, turn the heat down, make a well in the middle and pour the beaten eggs. Stir continuously and gently until the eggs are well cooked. Stir in the green mince onions and soy sauce, and serve.

Vegetable Pilaf and Wild Rice Recipe

Vegetable Pilaf and Wild Rice Recipe for weight loss. Healthy rice recipes for weight loss

You should try this healthy rice recipe for weight loss if you want to eat a mouth-watering rice dish without adding extra calories to your diet.  This Vegetable Pilaf and wild rice recipe is inexpensive to cook, easy to prep, and has a great taste.


  • Wild rice (rinsed and drained)                        1 cup
  • Carrots (grated)                                               2 cups
  • Apple (diced)                                                  1
  • Vegetable stock                                              3 cups
  • Olive oil                                                          1-2 tbsp
  • Vegetable stock                                              3 cups
  • Pepper (diced)                                                ½ bell
  • Radishes (diced)                                             6
  • Salt                                                                  ½ tsp
  • Celery (diced)                                                 2 stalks
  • Red onion (diced)                                           ½
  • Parsley (chopped)                                           ½ cup
  • Medium-size Lemon (juiced)                         1
  • Ground pepper (to taste)

How To Prepare Vegetable Pilaf With Wild Rice:           

Bring the vegetable stock to a boil in a medium saucepan. Add the wild rice, stir, and cover the pan. Reduce the heat to simmer and cook until the broth is gone and the rice is tender.

Leave the pan covered and set it aside. Combine the rice and the other ingredients in a large bowl. Then dress it with your favourite dressing and toss to coat before serving.               

You might like to read:

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The best healthy overnight oats recipes for weight loss

Vegan lunch ideas that won’t break the budget

Leftover vegetable recipes

Skinny Garlic Rice Recipe

Vegetable Pilaf and Wild Rice Recipe

Want a finger-licking, nutritious, and healthy rice recipe for weight loss that is quick and easy to prepare? Try out this skinny rice recipe that will help lose weight in no time.

You can make the dish more colourful and customize the taste and flavour by adding as many veggies as you like.


  • Cold brown rice (cooked)                               2 cups
  • Garlic (grated)                                                4 cloves
  • Large-size Carrot (shredded)                         1
  • Yellow onion (diced)                                      1
  • 1-inch piece ginger (grated)                           1
  • Oil                                                                   3 tbsp
  • Green cabbage (shredded)                              ½ head
  • Any other veggies you want

How to make Skinny Garlic Rice Recipe:             

Get a large nonstick skillet and heat one tablespoon of oil. Add the ginger, onion, and garlic, and sauté until soft and fragrant. Add another tablespoon of oil to the pan and add the other veggies. Sauté until the veggies have a tender-crisp texture. Then add pepper and salt to taste.

After that, add the rice and the remaining one tablespoon of oil (if needed).  Stir fry until the rice is lightly brown. Season generously with salt and pepper. Serve with lime and soy sauce.

Indian Fried Rice

Indian Fried Rice recipe for weight loss

This healthy rice recipe for weight loss is great for using up your leftover vegetables and rice. It is gluten-free, and you can customize it to become vegan. What more, you will like the taste and aroma of this turmeric-infused, healthy Indian fried rice.


  • Cooked basmati rice                           3 cups
  • Garlic (roughly chopped)                   4-6 cloves
  • Onion (thinly sliced)                           1
  • Olive oil                                              2-4 tbsp
  • Peanuts (or cashews)                          ½ cup
  • Curry leaves                                        10-15
  • Bell pepper (diced)                             1
  • Serrano chilies                                     3
  • Cumin seeds                                       1 tsp
  • Snap peas                                            1½ cups
  • Mustard seeds                                     1 tsp
  • Turmeric                                              1 tsp
  • Coriander                                            1 tsp
  • Chili flakes
  • Salt
  • Pepper

How To Prepare Indian Fried Rice:

To make this healthy rice recipe for weight loss, get a large skillet and heat the olive oil over medium heat. Add the sliced onions and sauté until tender. Add the remaining veggies and garlic, and continue cooking until they are bright and crisp.  Season with pepper and salt to taste and set them aside in a bowl.

Add another two tablespoons of olive oil to the same skillet.  Add the peanuts and serrano chillies. Stir for four minutes until fragrant. Then add the curry leaves and continue to stir for one minute. After that, add the cumin seeds, chilli flakes, mustard seeds and stir for about thirty seconds.

Add the cooked basmati rice and stir to combine. Ensure you get all the seeds and nuts up from the edges and bottom of the pan. Sprinkle in the turmeric and coriander. Then add salt to taste.

Fold in the sauteed vegetables, and fry until heated through. Add more chilli flakes, salt, and lime if you like. Serve over a bed of spinach and enjoy!

I hope you enjoy these healthy rice recipes for weight loss and pin any image to remember the recipes later.

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Yummy rice recipes for weight loss

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