What rice substitutes work in recipes for people with allergies?

Rice alternatives for allergies

Depending on the allergy, suitable substitutes include quinoa (gluten-free, high protein), millet (mild flavor, gluten-free), cauliflower rice (low-carb, vegetable-based), or buckwheat groats (nutty, gluten-free despite the name). Choose based on texture and nutritional needs.

• Quinoa: fluffy, nutty
• Millet: similar to rice texture when cooked
• Cauliflower rice: vegetable substitute

Adjust cooking times and liquid ratios because these grains behave differently. For baking or puddings, consider oats or tapioca depending on the recipe.