How to Add More Fiber and Protein to White Rice

When it comes to planning healthy meals, white rice can sometimes get a bad rap. But, while it’s widely believed that brown rice is “healthier,” white rice has its own list of health benefits. Not only is white rice a quick source of carbohydrates and energy, but it’s also easily digested, comforting and accessible. Now, white rice is having a moment on TikTok, thanks to dietitian Kylie Sakaida, M.S., RD, who shares healthy eating ideas on the social media platform through her Realistic Nutrition Tips series.

In a TikTok that has received millions of views and hundreds of thousands of likes and shares, Sakaida reveals her go-to method for boosting the nutritional power of the humble grain of white rice. “If you love white rice but want to increase your fiber and protein intake,” she says in the video clip, “then make this rice that has 44 grams of protein and 30 grams of fiber.” The stats from Sakaida are for the entire recipe. We calculated that each half-cup serving provides 4.5 grams of fiber and 2 grams of protein.

Not only are those nutritional statistics pretty impressive, but Sakaida’s white rice recipe also sounds incredibly easy to make. It requires only three ingredients—most of which you probably already have in your pantry—and is relatively hands-off, as it’s made using a rice cooker instead of the stovetop. “First, add one cup of white rice to your rice cooker [with] half a cup of lentils and half a cup of quinoa,” she explains. “Wash and rinse as you usually would, then add around three cups of water, and then just turn on your rice cooker.”

After the dietitian’s rice cooker finishes its cooking setting, she’s left with a colorful, beautifully textured version of white rice that we can’t wait to try making in our kitchens. 

Sakaida calls the recipe “great for people who want to boost the nutrition of their meals without a lot of extra effort or changing the flavor too much.” She also compares the dish to khichdi (an Indian rice dish made with lentils and spices) or mujaddara (an Arabic recipe that uses rice, lentils, and caramelized onions). Still, she says it’s a bit different in that “it’s plain and there’s no seasoning” to keep it “low-effort.” 

This protein- and fiber-packed rice recipe would be perfect for adding to healthy meal-prep recipes, such as protein and vegetable bowls, or as a side dish with entrees like flavorful jerk chicken. The mixture would also be a fantastic addition to savory stuffed peppers. And, it’s truly the perfect thing to prepare at the start of the week and keep in the fridge as a way to add fiber and protein to any meal. What’s more, Sakaida says it’s pretty delicious, and we believe her.

“Let this be a reminder that nutrition does not have to be all-or-nothing,” the dietitian says at the close of her TikTok. “You don’t have to completely give up white rice or swap everything for cauliflower just to eat well. Sometimes it’s just about small additions like lentils and quinoa that can make your meal so much more satisfying, filling and nutritious.”