5 Healthy Low Carb Recipes with Rice

5 Healthy Low-Carb recipes using rice

Lots of diet and health programs advise us it is best to avoid rice when trying to lose weight. But that is not necessarily true.

On all the Zing Wellbeing meal plans and recipes we are a big believer of everything in moderation, including rice and pasta meals. 

Check out more low carb recipes featured in our Low Carb cook book - order yours HERE!

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Benefits of rice

Brown Rice: Whole-Grain Powerhouse

Brown rice is a whole grain, it retains the bran and germ, which are removed in white rice.
Key Health Benefits:

1. Rich in Nutrients

High in fibre: Aids digestion, keeps you fuller for longer, and supports healthy cholesterol levels.

Contains essential minerals: Especially magnesium, selenium, phosphorus, and manganese, which help with muscle function, metabolism, and antioxidant protection.

Good B-vitamin source: Includes B1 (thiamine), B3 (niacin), and B6, important for energy production and nervous system health.

2. Supports Heart Health

The fibre and antioxidant compounds (like lignans and phenols) may reduce LDL (“bad”) cholesterol.

Whole-grain consumption is associated with a lower risk of cardiovascular disease and stroke.

3. Helps Manage Blood Sugar

Has a lower glycaemic index (GI) than white rice, meaning it releases glucose more slowly, helpful for steady energy and blood sugar control, especially in people with diabetes.

4. Aids Weight Management

The fibre and texture make brown rice more satisfying, potentially helping to prevent overeating.

Low-Carb Rice Alternatives

Includes cauliflower rice, konjac rice (shirataki), and broccoli rice.

1. Very Low in Calories & Carbs

Great for low-carb, keto, or diabetic-friendly diets.

Helps maintain stable blood sugar levels and may support fat loss goals.

2. High in Fibre (especially konjac/cauliflower)

Konjac rice (made from glucomannan fibre) can improve gut health, lower cholesterol, and promote fullness.

Cauliflower rice provides fibre, antioxidants, and nutrients like vitamin C, K, and folate.

3. Supports Digestive & Gut Health

Fibre promotes healthy bowel movements and supports beneficial gut bacteria.

4. Nutrient Dense (for veggie-based versions)

Cauliflower or broccoli rice add vitamins, minerals, and antioxidants not found in traditional rice.

Choosing Between Them
 
Brown rice 23g carbs    1.8g fibre 
White rice 28g carbs    0.3g fibre
Cauliflower rice 3g carbs  2g fibre
  
Brown rice: Best for long-term heart and gut health, higher fibre, and more nutrients.

Low-carb rice: Ideal for blood sugar control, calorie reduction, and weight management.

White rice: Still fine occasionally, especially post-exercise or when easier digestion is needed.

5 Healthy Low Carb Recipes with Rice

Mushroom Risotto Recipe (20g carbs |12g protein)

This mushroom risotto recipe is creamy and delicious and packed full of health benefits - try it today!

Serves: 4

Preparation time: 10 minutes

Cooking time: 35 minutes

Ingredients

• 1 tablespoon olive oil
• 1 small onion, finely chopped
• 3 cloves garlic, minced
• 1 cup brown rice (or low carb rice)
• 4 cups low-sodium vegetable broth, warmed
• 2 cups sliced mushrooms (such as cremini, shiitake, or button mushrooms)
• 1 cup chopped fresh spinach
• ½ cup grated Parmesan cheese
• ½ cup plain Greek yogurt 
• 1 tablespoon fresh parsley, chopped
• Salt and pepper to taste

Instructions

In a large skillet, heat half of the olive oil over medium heat. Add the sliced mushrooms and cook until they are golden brown and their moisture has evaporated. Remove the mushrooms from the skillet and set aside.

In the same skillet, heat the remaining olive oil over medium heat. Add the onion and cook until it is translucent, about 5 minutes. Add the minced garlic and cook for another minute until fragrant.

Add the rice to the skillet and stir to coat it with the oil, onion, and garlic mixture. Cook for about 2 minutes until the edges of the rice are translucent. 

Begin adding the warmed broth, one ladleful at a time, stirring frequently. Allow the broth to be absorbed before adding the next ladleful. Continue this process until the rice is creamy and tender, about 18-20 minutes.

Once the rice is cooked, stir in the cooked mushrooms and chopped spinach. Add the grated Parmesan cheese and stir until it is melted and well combined. Remove the skillet from the heat and gently fold in the Greek yogurt.

Garnish the risotto with chopped fresh parsley before serving.

Nutritional Information per serving:

• Calories: 196
• Protein: 12g
• Carbohydrates: 20g
• Fat: 8g
• Fibre: 2g

Health benefits of this mushroom risotto recipe

1. Rich in Antioxidants:

   • Mushrooms contain antioxidants like selenium and ergothioneine, which help protect cells from damage and reduce inflammation.

   • Onions and garlic are also rich in antioxidants, including quercetin and sulfur compounds, which support immune function and have anti-inflammatory properties.

2. Supports Heart Health:

   • Olive oil is a source of healthy monounsaturated fats, which are known to support heart health by lowering bad cholesterol levels and reducing the risk of heart disease.

   • The brown rice in the recipe is a whole grain, providing dietary fibre that can help reduce cholesterol levels and improve heart health.

3. Promotes Gut Health:

   • Spinach and brown rice are both high in dietary fibre, which promotes healthy digestion and supports gut health by feeding beneficial gut bacteria.

   • Greek yogurt is a good source of probiotics, which are beneficial bacteria that help maintain a healthy gut microbiome, improving digestion and immune function.

4. Supports Bone Health:

   • Parmesan cheese and Greek yogurt are rich in calcium, which is essential for maintaining strong bones and preventing osteoporosis.

   • The spinach also provides vitamin K, which plays a crucial role in bone health by helping to regulate calcium in the body and supporting bone mineralization.

5. Boosts Immune Function:

   • Garlic is known for its immune-boosting properties, thanks to its high content of allicin, which has been shown to enhance the body's immune response.

   • The vitamin C in spinach further supports the immune system by stimulating the production of white blood cells and acting as an antioxidant.

6. Good Source of Protein:

   • Greek yogurt and Parmesan cheese provide high-quality protein, which is essential for muscle repair, enzyme production, and overall body function.

This recipe offers a balanced combination of fibre, healthy fats, protein, and vitamins, making it a nutritious choice for overall health.

EASY 30-minute high protein Crispy Beef Rice salad with peanut sauce (28g carbs | 30g protein)

Serving: 4 

Ingredients:

Beef: 

• 500 grams beef mince
• Salt & pepper to taste
• 1 tbsp cooking oil

For the crispy rice:

• 2 cup cooked jasmine rice (1 cup uncooked)
• 1 tbsp sesame oil
• 1 tbsp light soy sauce
• ¼ tsp chilli flakes, optional

For the Peanut Dressing:

• 2 tbsp peanut butter 
• 3 tbsp light soy sauce
• 3 tbsp rice vinegar
• 1 tsp sesame oil
• 20 grams ginger grated 
• 3 cloves garlic, minced  
• Salt and pepper to taste 
• 1 tbsp honey 

Salad

• 3 cups cabbage thinly sliced 
• 1 cup sliced cucumber
• 1 red capsicum, thinly sliced
• 1 medium carrot, grated 
• 2 spring onions, chopped
• Coriander, chopped
• Toasted sesame seeds for garnish

Method: 

1. In a mixing bowl, add rice, sesame oil, soy sauce and chilli flake. Combine and transfer to a baking tray ( lined with a parchment paper). 
2. Air fry at 180C for 20-25 minutes until golden and crispy
3. Heat a skillet over medium high heat and add 1 tbsp oil. Brown the beef and season with salt and pepper. Set aside. 
4. To make the dressing: combine all the ingredients. 
5. To make the salad: Combine all the ingredients.
6. Assemble: In a serving bowl, place salad ingredients, top with beef and crispy rice.
7. Add dressing and top with more coriander and sesame seeds for garnish. 

Macros per serve

Calories 580

Protein 30

Carbs 28

Fat 38

Fibre 6

Health Benefits 

Beef Mince - 25g complete protein per serve, rich in iron, zinc, and B vitamins. Supports muscle repair and energy metabolism.

Jasmine Rice  - Source of quick-digesting carbs (20g per serve). Can be swapped for brown rice or quinoa to boost fibre.

Sesame Oil + Soy Sauce + Chilli Flakes - Adds umami, heat, and healthy fats.

Sesame oil supports hormone balance and flavour depth.

Peanut Butter - Adds 8g fat and 4g protein per serve. Rich in magnesium and satiety-promoting fats.

Ginger and garlic support digestion and immunity.

Cabbage + Cucumber + Capsicum + Carrot + Spring Onion + Coriander - Adds 6g fibre per serve, plus vitamin C, potassium, and antioxidants. Supports gut health, blood sugar regulation, and detoxification.

Honey Lime Chicken Bowl (30g carbs | 30g protein)

Serving: 4

Ingredients

Chicken:

• 500 grams boneless, skinless chicken thighs
• 3 tbsp soy sauce
• 2 tbsp honey
• 2 limes, juiced
• 3 cloves garlic, minced
• 1 tsp salt
• 1/2 tsp black pepper
• 1 tsp paprika
• 1 tsp onion powder
• 1/2 tsp dried oregano

Drizzle:

• Honey
• Lime 
• Fresh coriander 

For the Bowls:

• 1 1/2 cups cooked brown rice  (or low carb rice)
• 1 cup corn 
• 1 cucumber, thinly sliced
• 1/2 red onion, thinly sliced
• Lime wedges, for serving
• Fresh coriander, chopped 

Method: 

1. Place chicken with all the spice and seasonings into a large bowl. Massage until well-coated. Let it marinade for at least an hour.

2. Heat a large skillet over medium heat, add 1 tbsp oil and sear the chicken until both sides are golden brown and cooked through. 

3. To make the drizzle: add honey, lime juice and chopped coriander into a small bowl. Stir to combine. 

3. To serve: Place chicken over rice with chopped cucumber, red onion and corn. Drizzle with the dressing and enjoy! 

Macros per serve

Calories: 428

Protein: 30g 

Carbs: 30g 

Fat: 17g 

Fibre: 2.3g

Health benefits

Chicken Thighs - High in complete protein for muscle repair and satiety. Rich in iron, zinc, and B vitamins for energy and immune support

Honey & Lime - Honey adds natural sweetness and antioxidants. Lime juice boosts vitamin C and enhances iron absorption

Garlic & Spices - Garlic is anti-inflammatory and supports heart health. Paprika, oregano, and onion powder add antioxidants and flavour.

Corn - Provides fibre and resistant starch for gut health. Rich in carotenoids for eye health.

Red Onion - Contains quercetin, a powerful antioxidant. Adds prebiotic fibre for digestion. 

Cucumber - Hydrating and low-calorie. Contains silica and antioxidants for skin health.

Fresh Coriander - Rich in vitamin K and phytonutrients. May support blood sugar regulation and detoxification.

One Pan Beef and Capsicum Bake (22g carbs | 35g protein)

Serve: 4 

Ingredients:

• 500g mince beef
• 3 capsicum, diced ( red, yellow, green)
• 200g low carb rice (cooked)
• 1 small onion, finely diced
• 4 garlic cloves, minced
• 1 tbsp oregano
• 1 tbsp smoked paprika
• 1/2 tsp cayenne pepper
• Salt and pepper to taste
• 1 cup passatta sauce 
• 1 cup shredded mozzarella cheese  
  

Method:

1. Preheat the oven to 190C

2. In a skillet, cook the ground beef over medium heat with diced onion and garlic until brown. 

3. Add oregano, paprika, cayenne, salt and pepper. 

4. Stir in diced capsicum, mix well for 2-3 minutes and add tomato sauce. 

5. Add rice and simmer for 3-4 mins. 

6. If your pan is oven proof then top with cheese, and pop into the oven for 15-20 mins. Or transfer to a baking dish if desired. 

7. Garnish with parsley or coriander to serve. 

Macros Per Serving

Calories 450

Protein 35g

Carbohydrates 22g

Fats 22g

Fibre 5g

Health Benefits 

Minced Beef is high in complete protein, iron, and vitamin B12. Supports muscle function, energy production, and red blood cell formation.

Capsicums (Red, Yellow, Green) are high in vitamin C, antioxidants (like beta-carotene), and fiber. Good for immune health and inflammation reduction. Helps with satiety and blood sugar control.

Onion & Garlic support heart health, immune function, and contain prebiotics for gut health.

Herbs & Spices (Oregano, Smoked Paprika, Cayenne, Garlic Powder) Add flavor without calories. Rich in antioxidants and anti-inflammatory compounds.

Beef & cauliflower rice (15g carbs | 26g protein)

Serves 4

 Ingredients

• 2 tbsp olive oil
• 500g beef mince
• 1 tsp smoked paprika
• 1/2 tsp ground cumin
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• 1 red capsicum, diced
• 1 medium cauliflower, grated or processed into rice-sized pieces
• 1/2 cup frozen peas
• 1 tbsp soy sauce

Method

1. Heat 1 tablespoon of oil in a large frypan over medium-high heat. Add the beef mince and cook, breaking it up with a spoon, until browned and fully cooked, about 5-7 minutes.
2. Season with smoked paprika, and cumin. Remove the cooked beef and set it aside. In the same pan, add the remaining oil.
3. Add the chopped onion, garlic, and capsicum. Cook for 3-4 minutes until softened.
4. Add the cauliflower rice and peas. Cook for an additional 5-7 minutes, stirring occasionally, until the cauliflower is tender and slightly golden.
5. Add the cooked ground beef back into the skillet with the cauliflower rice.
6. Stir in the soy sauce and cook for another 2 minutes, allowing the flavors to combine. Serve hot.

Benefits

The cauliflower rice offers a fiber-rich, lower-calorie alternative to traditional rice, aiding in digestion and promoting satiety. Packed with vitamins and minerals, such as vitamin C from capsicums and antioxidants from cauliflower, this meal supports immune health and reduces inflammation. The addition of healthy fats from olive oil further supports brain health and hormone balance. Overall, this dish is a balanced and satisfying option that promotes metabolic health and well-being.

Nutritional value Per serve

• Cal 449
• Fat 32g
• Carbs 15g
• Fiber 5g
• Protein 26g