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60 Healthy Brown Rice Recipes Loaded with Flavor

From meaty slow-cooked jambalaya to garlic shrimp and rice salad, these healthy brown rice recipes amp up the flavor but tone down the calories at 550 or less. With less than 6 grams of saturated fat and less than 800 milligrams of sodium per serving, healthy never tasted so good.

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Brown Rice Chutney Salad

A simple rice salad in a cafe inspired thoughts of adding Indian spices and chutney to this dish. To fire things up, mix in a small amount of hot chili oil, tasting carefully as you go. —Brooke Martin, Greenfield, Minnesota

Here’s how to cook brown rice the right way.

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Brown Rice Mulligatawny

My friends tell me this is one of the best soups they’ve ever had. One even said it’s “perfect.” No one guesses that it’s healthy!—Sarah Ott, Blanchardville, Wisconsin.
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Southwest Vegetarian Bake

This veggie-packed casserole hits the spot on chilly nights. It's a healthy canned vegetable recipe that's great for any time I have a taste for Mexican food with all the fixings. —Patricia Gale, Monticello, Illinois
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Meaty Slow-Cooked Jambalaya

Sure makes life easy having this tasty dish stashed away in the freezer! Another plus, you throw it all in the slow cooker—no skillet necessary. —Diane Smith, Pine Mountain, Georgia
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Asian Turkey Lettuce Cups

Such a cool idea for a light lunch or even an appetizer simply served in small lettuce leaves. When I want to make it easier for my kids to eat, I mix it all up with shredded lettuce and serve in a bowl. —Diana Rios, Lytle, Texas
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Black Bean Chicken with Rice

This spicy family favorite calls for just a few basic ingredients, so it’s quick and easy to stir up in your skillet on a weeknight. —Molly Newman, Portland, Oregon
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Stir-Fry Rice Bowl

My meatless version of Korean bibimbap is tasty, pretty and easy to tweak for different spice levels. —Devon Delaney, Westport, Connecticut
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Great Grain Burgers

I've experimented with many combinations of ingredients to make a good meatless burger and this is our favorite. These patties cook up golden brown and crispy and make delicious sandwiches. —Pat Whitaker, Alsea, Oregon
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Korean Beef and Rice

A friend raved about Korean bulgogi, which is beef cooked in soy sauce and ginger, so I tried it. It's delicious! You'll dazzle the table with this tasty version of Korean beef and rice. —Elizabeth King, Duluth, Minnesota
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Beans and Rice Dinner

On cold or rainy days, this comforting beans and rice dish really fills the tummy. Sometimes I use pinto beans instead of kidney beans or white rice instead of brown. Add rolls and a green salad, and dinner is served! —Lorraine Caland, Shuniah, Ontario
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Orange Beef Lettuce Wraps

This is a lighter version of a restaurant favorite. I also recommend trying these wraps with ground chicken or turkey.—Robin Haas, Cranston, Rhode Island
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Confetti Kielbasa Skillet

Here's one of my husband's favorite dishes. When it's in season, substitute fresh corn for frozen. Add a dash of cayenne pepper if you like a little heat. —Sheila Gomez, Shawnee, Kansas
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Cajun Beef & Rice

Cajun rice from a restaurant or box can have a lot of sodium and fat. Here’s a hearty, healthy way to trim it down. —Raquel Haggard, Edmond, Oklahoma
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Warm Rice & Pintos Salad

During my undergrad years, my roommate taught me how to cook vegetarian dishes like brown rice with pintos. It's so versatile; you can turn it into a wrap or casserole. —Natalie Van Apeldoorn, Vancouver, British Columbia
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Weeknight Chicken Chop Suey

If you'd like a little extra crunch with this colorful chop suey, serve with chow mein noddles. —George Utley, South Hill, Virginia
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Hearty Turkey & Rice

We love this tasty dinner. It’s quick to prepare, making it a great (and yummy!) meal when you’re running late. You’ll love the easy cleanup, too! —Joan Hallford, North Richland Hills, Texas
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Game Day Miniature Peppers

My mom used to make the family stuffed peppers using ground meat and white rice. I changed it up to be healthier using ground turkey and brown rice. Your version may be with pork, beans, or the stuff that dreams are made of. —Rose Muccio, Lowell, Massachusetts
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Veggie-Cashew Stir-Fry

Getting my meat-loving husband and two sons, ages 5 and 7, to eat more veggies had always been a struggle until I whipped up this stir-fry. I was shocked when they cleaned their plates and asked for seconds. —Abbey Hoffman, Ashland, Ohio
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Apricot-Rosemary Pork Medallions

I needed to use pork tenderloin from my fridge, but I didn't want to wait for it to roast. I tried this, and it was not only quick but my family loves it. You can play with different preserves to make your favorite flavors. —Mildred Lynn Caruso, Brighton, TN
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Chipotle Shredded Beef

This beef is delicious whether you serve it all rolled up in a tortilla, with corn salsa in a burrito, in a bun or over rice or mashed potatoes. So many options! —Darcy Williams, Omaha, Nebraska
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No-Fry Black Bean Chimichangas

Chimichangas usually are deep-fried burritos. My version gets lovin’ from the oven. Black beans provide protein, and it's a good way to use up leftover rice. —Kimberly Hammond, Kingwood, Texas
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Chicken Jambalaya

This is a great easy chicken jambalaya recipe. It's great to serve at parties and it reheats well after! —Lynn Desjardins, Atkinson, New Hampshire
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Beef & Rice Stuffed Cabbage Rolls

This recipe is special to me because it’s an easy one-pot meal that tastes like you spent the whole day in the kitchen. My family loves it. —Lynn Bowen, Geraldine, Alabama
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Apple-Balsamic Pork Chops & Rice

Thanks to tangy balsamic vinegar and sweet apples, this one-pot pork chop lets you have a little something special anytime. —Greg Hageli, Elmhurst, Illinois
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Turkey-Thyme Stuffed Peppers

Chloe, my 3-year-old, is a big fan of these healthy peppers, which have a wonderful thyme flavor. She likes to help mix the ingredients and make meals with me. —Jennifer Kent, Media, Pennsylvania
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Ginger Steak Fried Rice

Perfect for an end-of-the-week meal, this sensational dish comes together quickly with leftover rice. I learned a great tip for the steak recently: Partially freeze it, and it will be easy to cut into thin slices. —Simone Garza, Evansville, Indiana
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Black Bean and Corn Tacos

We eat meatless meals a few times a week, so I replaced the beef with nutty brown rice to bulk up these tacos. Sometimes I also like to swap in quinoa for the rice. —Kristin Rimkus, Snohomish, Washington
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Arugula & Brown Rice Salad

When we have company, arugula with brown rice is always on the menu. It’s my go-to pick for the potluck and party circuit, and I'm always sharing the recipe. —Mindy Oswalt, Winnetka, California
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Coconut Curry Vegetable Soup

I've been a vegetarian since high school, so modifying recipes to fit my meatless requirements is a challenge I enjoy. This soup tastes rich and creamy and is packed with nutrients! —Carissa Sumner, Washington, DC
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Healthier-than-Egg Rolls

Frying anything at home is a little intimidating for me, but I love egg rolls. With this recipe, I've figured out a way to get the best part of the eggroll—without the mess. If you prefer a traditional egg rolls made with wrappers, you can use this as the filling! —Sue Mitchell, Leakey, Texas
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Lentil Loaf

This lentil loaf is so flavorful, you won't miss the meat. And it's packed with fiber and nutrients. —Tracy Fleming, Phoenix, Arizona
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Asian Chicken Rice Bowl

This super flavorful, nutrient-packed dish makes use of supermarket conveniences like coleslaw mix and rotisserie chicken. This recipe is easily doubled or tripled for large families. —Christianna Gozzi, Asteria, New York
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Pronto Vegetarian Peppers

In the summer I love to serve these peppers with salad and a roll. At the end of summer, I freeze them for cold months when produce costs are high. For a hot meal on a cold day, I love to serve them with a side of warm pasta tossed in olive oil. —Renee Hollobaugh, Altoona, Pennsylvania
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Mom's Spanish Rice

My mom is famous for her Spanish rice recipe, the ultimate comfort food. When I want a taste of home, I whip up this dish. Punch up the flavor with a little lime and extra chili powder. —Joan Hallford, North Richland Hills, Texas
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Garlic Shrimp and Rice

My son's favorite food is shrimp, so I'm always looking for quick and simple ways to make it. In this recipe, sometimes I use garlic salt instead of minced garlic cloves and salt. —Julie Trani, Chesapeake, Virginia
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Carrot Brown Rice Pilaf

This versatile, colorful dish complements a variety of meats or other vegetarian entrees. To give this dish a crunchy texture and additional flavor and protein, stir in 2 cups of bean sprouts just before serving. —Paulette Cross, Lowville, New York
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Spicy Chicken and Rice

As a working mom with two kids, I have little time to prepare something hearty during the week. This recipe is easily tossed together in the morning and fabulous to come home to at night. Both of my picky eaters love it! —Jessica Costello, Westminster, Massachusetts
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Fiery Stuffed Poblanos

I love southwest-inspired cuisine, but the dishes are often unhealthy. As a dietitian, I try to come up with nutritious twists on recipes, which is how these stuffed peppers were born. —Amber Massey, Coppell, Texas
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Easy Southwestern Veggie Wraps

I developed this recipe when corn was in the farmer's market and big, red, juicy tomatoes were in my garden. To make this wrap light and healthy, I use fat-free sour cream, whole grain tortillas and brown rice. Although it's vegetarian by nature, change it up with a large chicken breast, diced small. —Cindy Beberman, Orland Park, Illinois
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Shrimp & Broccoli Brown Rice Paella

Years ago my husband and I were vacationing in France and came across an open market where a man from Spain was making paella in a skillet; we've been hooked ever since. I love to whip this up for a large group, but if the gathering is small, I know I can easily freeze leftovers for another time. —Joni Hilton, Rocklin, California
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Texas Tacos

I created this recipe by combining a bunch of taco ingredients that my kids like. Once it’s ready, I often keep the beef mixture warm in a slow cooker so the kids can quickly fill taco shells after an afternoon of rigorous soccer practice. —Susan Scully, Mason, Ohio
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Caribbean Shrimp & Rice Bowl

I had a similar rice bowl on vacation and re-created this lighter version at home. It takes me back to the islands every time I make it. Try grilling the shrimp for more beachy flavor. —Lauren Katz, Ashburn, Virginia
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Corn, Rice & Bean Burritos

No one will miss the meat when you dish up these satisfying burritos bursting with a fresh-tasting filling. They’re fast to fix and won’t put a dent in your wallet. —Sharon W. Bickett, Chester, South Carolina
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Ginger Salmon with Brown Rice

Oh what fun it is to prepare a heavenly salmon with only five ingredients. My dressing serves as a glaze and a flavor-booster for the rice. —Naylet LaRochelle, Miami, Florida
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Lemon Chicken & Rice Soup

Years ago, I fell hard for a lemony Greek soup at Panera Bread. It was just a special back then, but I re-created it at home so we could eat it whenever a craving hit! —Kristin Cherry, Bothell, Washington
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Black Beans with Bell Peppers & Rice

My meat and potatoes husband goes for this cheesy, hearty black beans and rice recipe, and the kids gobble it up. For extra kick, add a splash of hot sauce. —Stephanie Lambert, Moseley, Virgina
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Mango Rice Pudding

Mangoes are my son's favorite fruit, so I was ecstatic to incorporate them into a healthy dessert. You can also use ripe bananas instead of mango, almond extract instead of vanilla, or regular milk in place of soy. —Melissa McCabe, Victor, New York
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Guilt-Free Chicken Chili

This chili is a keeper. Make it on Sunday and you get lunch for the rest of the week, too. —Amy Chalmers, Poughkeepsie, New York
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Hearty Beans and Rice

Filling, fast-fixing and fabulous flavor make this hefty dish sure to become a family favorite. —Barbara Musgrove, Fort Atkinson, Wisconsin
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Brown Rice and Vegetables

This filling rice dish, full of big chunks of butternut squash and sweet potatoes, is a standout combination of sweet and savory flavors. —Taste of Home Test Kitchen
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Chili-Rubbed Steak with Black Bean Salad

Busy weeknights don't stop my husband from firing up the grill. This meal-in-one comes together fast. Try it with chimichurri and cotija cheese. —Naylet LaRochelle, Miami, Florida
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Quick Shrimp Creole

My mother made shrimp Creole when I was growing up, so I’ve carried on the family tradition. For extra kick, pass the Louisiana hot sauce. —Gina Norton, Wonder Lake, IL
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Sassy Salsa Meat Loaves

Here's a twist on classic meat loaf. You can make these loaves ahead, and they’ll last for a few days. Make meat loaf sandwiches with the leftovers, buns and a little Monterey Jack cheese. —Tasha Tully, Owings Mills, Maryland
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Simple Asparagus Soup

My family and friends love this soup. It's elegant and unusual, but the hardest part of making it is occasional stirring. —Kathryn Labat, Raceland, Louisiana
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Garlic Shrimp & Rice Salad

For this easy-to-make main dish salad, you can prepare the rice mixture and chop the vegetables ahead of time. Cook the shrimp at the last minute, then assemble it all together for a light yet satisfying meal. —Diane Nemitz, Ludington, Michigan
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Thai Salmon Brown Rice Bowls

This speedy salmon recipe couldn't be any easier. The store-bought sesame ginger dressing saves time and adds extra flavor to this healthy dish. — Naylet LaRochelle, Miami, Florida
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Mushroom and Brown Rice Hash with Poached Eggs

I made my mother's famous roast beef hash healthier by using cremini mushrooms instead of beef and brown rice instead of potatoes. It's ideal for a light main dish. —Lily Julow, Lawrenceville, Georgia
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Spicy Sausage and Rice Skillet

The spicy sausage in this quick skillet dish gives it a kick, and the sliced apples are a pleasant, tart surprise. —Jamie Jones, Madison, Georgia
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Turkey Salsa Bowls with Tortilla Wedges

Delicious and nutritious, this dish was a favorite of the kids who participated in the junior chef classes I taught at my church. The recipe encouraged creativity and healthy eating as students designed their own salsa bowls using whole grains, vegetables and lean protein. —Jean Gottfried, Upper Sandusky, Ohio
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Seasoned Brown Rice Pilaf

For those of us who are white rice lovers at heart, this recipe makes brown rice taste great! Everyone takes seconds; it is that good. It is so easy to prepare. To convert for vegetarians, just substitute veggie broth for the beef broth. Any leftovers are delicious the next day. —Amy Berry, Poland, Maine

Dana Meredith
Dana is an editor and writer who shares her passion for travel, food and the beauty of American landscapes. When she's not wielding her red pen, she can be found tending her flower gardens, remodeling her house, creating one-of-a-kind jewelry or dancing to "Uptown Funk."