A Low-Calorie Rice Blend for High-Volume Eating: The Best Rice for a Diet

Introduction

If you love rice but are trying to eat healthier, this low-calorie rice blend is the perfect solution. By mixing cauliflower rice with traditional rice, you can cut calories, reduce carbs, and enjoy a high-volume meal that keeps you full and satisfied.

This low-calorie rice recipe is ideal for those who want to enjoy rice without the guilt, whether you’re following a low-carb diet, keto, high-protein diet, or just looking for a healthier meal-prep option. Whether you’re making low-cal rice bowls, high-protein meals, or healthy keto lunch ideas, this rice blend is a game-changer.

Why You’ll Love This Low-Calorie Rice Blend

✔ Lower in Calories: By mixing cauliflower rice with rice, you cut calories while keeping the satisfying texture.
✔ High-Volume Eating: This blend lets you eat a bigger portion with fewer calories, perfect for weight loss.
✔ Versatile for Any Meal: Works for low-carb rice bowls, meal prep, stir-fries, and high-protein meals.
✔ Gluten-Free & Keto-Friendly: Ideal for those following a keto, paleo, or gluten-free diet.
✔ Great for Meal Prep: Cook once, and enjoy healthy, high-protein rice bowls all week.

If you’re wondering what the best rice to eat on a diet is, this blend is the perfect low-calorie, high-volume option!

Ingredients for a Low-Calorie Rice Blend

To make this filling, low-calorie rice mix, you need just a few simple ingredients:

Base Ingredients:

• 1 cup cooked jasmine or basmati rice (or brown rice for extra fiber)
• 2 cups cauliflower rice (store-bought or homemade)
• 1 teaspoon olive oil or butter (optional, for added flavor)
• Salt and pepper to taste

Optional Flavor Boosters:

• 1 teaspoon garlic powder or minced garlic
• ½ teaspoon onion powder
• 1 tablespoon soy sauce or coconut aminos (for a delicious umami flavor)
• ½ teaspoon turmeric (for a golden color and anti-inflammatory benefits)
• Fresh herbs (parsley, cilantro, or green onions)

How to Make Cauliflower Rice Mixed with Rice

Step 1: Cook the Rice

1. Cook 1 cup of jasmine, basmati, or brown rice according to package instructions.
2. Fluff with a fork and set aside.

Step 2: Prepare the Cauliflower Rice

1. If using fresh cauliflower, cut into florets and pulse in a food processor until it reaches a rice-like consistency.
2. Heat a non-stick pan over medium heat and add 1 teaspoon of olive oil or butter.
3. Add 2 cups of cauliflower rice and sauté for 3-4 minutes, stirring occasionally.
4. Season with salt, pepper, and optional spices for extra flavor.

Step 3: Combine the Rice and Cauliflower Rice

1. Mix the cooked rice with the cauliflower rice in a large bowl or skillet.
2. Stir well to evenly combine the textures.
3. Adjust seasoning to taste.

Now, you have a low-calorie rice blend that tastes like real rice but is healthier and more filling!

Nutritional Breakdown: Cauliflower Rice Mixed with Rice vs. Regular Rice

To see why this is one of the best rice blends for a diet, let’s compare nutrition:

By mixing cauliflower rice with rice, you cut calories by more than half while increasing fiber and volume—making this one of the best low-calorie rice recipes for weight loss.

How to Use This Low-Calorie Rice Blend

This low-cal rice mix is versatile and can be used in a variety of high-protein meals. Here are some delicious ways to use it:

1. Low-Calorie Rice Bowls 🍲

• Chicken Teriyaki Rice Bowl – Grilled chicken, mixed rice, steamed broccoli, and teriyaki sauce.
• Mediterranean Rice Bowl – Grilled shrimp, cucumber, tomatoes, feta, and tzatziki sauce.
• Vegan Buddha Bowl – Roasted chickpeas, avocado, kale, and a drizzle of tahini.

2. High-Protein Rice Bowls 💪

• Spicy Salmon Bowl – Seared salmon, mixed rice, seaweed, and sriracha mayo.
• Beef & Broccoli Stir-Fry – Lean beef strips, garlic sauce, and steamed broccoli.
• Egg & Veggie Scramble – Scrambled eggs, mixed rice, bell peppers, and spinach.

3. Healthy Keto Lunch Ideas 🥑

• Cauliflower Chicken Fried Rice – Stir-fried with eggs, chicken, and soy sauce.
• Cheesy Cauliflower Rice Bake – Mixed with cheddar, ground turkey, and spinach.
• Taco Cauliflower Rice Skillet – Ground beef, taco seasoning, and cheese.

4. Meal Prep with Low-Calorie Rice Bowls 🍱

This rice blend stays fresh in the fridge for up to 4 days and is perfect for meal-prepping high-volume meals.

Storage & Reheating Tips

🥶 Refrigerator: Store in an airtight container for up to 4 days.
🔥 Reheating: Warm in a skillet over medium heat or microwave for 1-2 minutes.
❄️ Freezing: Freeze in portioned containers for up to 2 months.

Frequently Asked Questions

1. What is the Best Rice to Eat on a Diet?

The best rice for a low-calorie diet is:

• Brown rice – Higher in fiber and protein.
• Basmati or jasmine rice – Aromatic and lower in glycemic index.
• Cauliflower rice mixed with rice – The best option for low-calorie, high-volume eating.

2. Is Cauliflower Rice Mixed with Rice Healthy?

Yes! It reduces calories and carbs, while adding fiber and nutrients.

3. Can I Use Frozen Cauliflower Rice?

Yes! Just thaw and sauté before mixing with regular rice.

4. How Do I Make This Keto-Friendly?

Use 100% cauliflower rice and skip traditional rice for a low-carb option.

5. Can I Add Protein to This Rice Blend?

Absolutely! Add grilled chicken, shrimp, tofu, or ground turkey for a high-protein meal.

Final Thoughts: The Best Rice for a Diet

This low-calorie rice blend is a simple yet effective way to enjoy rice without excess calories. By mixing cauliflower rice with rice, you can reduce carbs, increase volume, and create healthy, satisfying meals.

Whether you’re making low-carb rice bowls, high-protein meal preps, or healthy keto lunch ideas, this low-cal rice recipe is a must-try for weight loss and high-volume eating.

🥄 Try it today and let me know your favorite way to use it! 🍚✨