Camilla Jessen
This rice trick adds 44g of protein without changing the taste.
This easy rice cooker upgrade adds a major boost of fiber and protein to your white rice. No flavor sacrifice required.
White Rice Is Back
White rice often gets sidelined in favor of its whole-grain cousin, but dietitian Kylie Sakaida, M.S., RD, is out to change that.
In a now-viral TikTok from her Realistic Nutrition Tips series, she shares a 2-ingredient upgrade that transforms white rice into a high-fiber, high-protein staple. Without giving up the texture or neutral flavor that makes white rice so versatile.
“If you love white rice but want to increase your fiber and protein intake,” Sakaida says, “then make this rice that has 44 grams of protein and 30 grams of fiber.”
What’s in the Recipe?
The recipe couldn’t be easier—and you might already have the ingredients:
- 1 cup white rice
- ½ cup lentils
- ½ cup quinoa
- ~3 cups water
The Preparation
Simply wash and rinse the ingredients as you normally would, then cook them all together in a rice cooker. That’s it.
The finished dish is fluffy, colorful, and packed with plant-based nutrients.
Each half-cup serving contains about 4.5 grams of fiber and 2 grams of protein, making it a smart upgrade for anyone looking to stretch their meals nutritionally without complicating their routine.
Why It Works
Lentils and quinoa are both nutrient-dense pantry staples.
Lentils bring a hearty dose of fiber and protein, while quinoa is a complete protein and rich in minerals like magnesium and iron.
Together with the white rice, they create a balanced side that still tastes familiar and pairs well with almost any dish.
Sakaida points out that the recipe is great for anyone who wants to eat healthier without overhauling their meals. There’s no seasoning, no added oils, and no extra steps.
“It’s plain,” she says, “and there’s no seasoning to keep it low-effort.”
How to Use It
This fiber- and protein-packed rice blend is ideal for meal prep. Use it in:
- Grain bowls with roasted vegetables and lean proteins
- Side dishes for spicy jerk chicken, tofu, or grilled fish
- Stuffed peppers or burritos
- A base for soups and stews
Since it’s mild in flavor, it works with almost anything—and can be dressed up with spices or sauces as needed.
A Balanced Approach to Eating Well
Sakaida ends her video with this message:
“Nutrition does not have to be all-or-nothing. You don’t have to completely give up white rice or swap everything for cauliflower just to eat well.”
