Keto Rice (Carnivore Rice Recipe)

This easy keto rice uses eggs and, optionally, gelatin to create a carnivore-friendly, grain-free side that pairs perfectly with meats, gravies, or stir-fries.

On a keto, carnivore, or low-oxalate diet, you might sometimes miss the comforting texture of rice. Including foods with different textures can balance meat-based meals and make them more fun. This carnivore/ketovore rice is fast, adaptable, and surprisingly satisfying.

Why make it?

Some people in the carnivore community shy away from recipes that mimic plant-based dishes. They’ll say, “Why make a fake version of rice?” or compare it to vegans making fake meat. But that’s really not the point here.

This isn’t about trying to replace rice. It’s just a fun and practical way to enjoy animal-based ingredients in a different format. It adds variety to your meals, especially for saucy dishes that need something to soak up the sauce. It also makes a great side when you want something with a different texture to complement your juicy steak or slow-cooked ribs.

And if you eat more of a ketovore or keto-style diet, this recipe is even more useful. When you make meals with sauces or gravies, it’s nice to have something rice-like to soak up the flavor.

For me, it’s not about missing rice; it’s about having fun with animal-based cooking and making meals that are satisfying, balanced, and full of variety, all while sticking to ingredients that support your goals.

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What is keto/carnivore rice?

Carnivore rice isn’t actually rice, of course. It’s a low-carb, grain-free rice alternative made from ingredients suitable for a strict animal-based diet. Depending on how it’s prepared, it can resemble anything from broken-up scrambled eggs to firmer, chewier grains. It all depends on the ingredients you use and how you prepare it!

Researchers at Chulalongkorn University in Thailand developed a commercial product called eggyday—a rice substitute made entirely from egg whites. It’s high in protein, low in calories, and designed as a gluten-free, health-conscious alternative to traditional rice. This recipe is essentially a homemade version of that same idea, using simple ingredients you already have in your kitchen.

Ingredients

This easy recipe only really needs two simple ingredients: eggs and gelatin!

Even the gelatin is optional, but I do recommend trying to use it at least once. It gives the eggs a firmer texture, making it more like real rice. It even seems to somehow make it taste more like the real deal. If you skip it, you’ll get a softer texture similar to scrambled eggs that’s still tasty and can work as a rice substitute.

You can use whole eggs or just egg whites, depending on your preference and what you’re going for. Some people use pasteurized egg whites or rehydrated egg white powder because they’re convenient, and they stay white when cooked. That gives an end result that looks more like traditional white rice. I personally prefer using the whole egg. It adds flavor, color, and nutrients, and gives you something that tastes like a Chinese-style egg fried rice. Yes, it’s yellow, but it’s absolutely delicious.

You can create a simple, high-protein, low-fat dish by using only egg whites and baking or air frying them without added fat. It’s a great option for those following a protein-sparing modified fast (PSMF).

I have hens, and there are times when they lay more than I need, and other times when I hardly have any. I have found that freezing eggs works wonderfully for using in a recipe like this one!

Optional Flavor Boosters

If you’re not following a strict carnivore diet, you can add a few extras to enhance the flavor. Adding soy sauce, garlic powder, ginger, or onion powder while frying the eggs can boost their flavor and give you a classic fried rice taste. These additions are completely optional, of course, but they’re a great way to make the dish your own!

How to Make Carnivore Rice

Making carnivore rice is really simple once you’ve done it once or twice. I usually prepare it on the stovetop, and it only takes a few minutes from start to finish.

First, crack your eggs into a bowl. If you’re using gelatin, this is when you’ll want to add it. You can sprinkle the gelatin right over the eggs and let it bloom for a few minutes before mixing. I like to use a hand mixer or a stick blender to make sure the gelatin gets fully incorporated. You can mix it by hand, but if you do, make sure to stir it well so you don’t end up with clumps. A few tiny lumps aren’t the end of the world, but smoother is better.

You can add a pinch of salt at this stage, or wait and season it after cooking. That part is totally up to you. (Salt is optional, of course!)

Once your eggs are ready, heat a bit of fat in a nonstick or well-seasoned pan. I usually use tallow, lard, or bacon grease; whatever I have on hand. Pour in the egg mixture, and let it start to set around the edges. Then, using a spatula, begin gently breaking it up as it cooks. Keep stirring and chopping at it as it firms up, breaking it into smaller and smaller pieces. Over a few minutes, you’ll see it transform into something that looks and feels like rice.

At that point, you can serve it right away, or, especially if you’ve used gelatin, you can cool it down and chill it in the fridge for later. The chilling step helps the gelatin set, and even after reheating, it gives the rice a firmer texture.

Alternative Cooking Methods

While I usually cook my carnivore rice on the stovetop, there are other ways to do it.

You can also bake the egg mixture in the oven or even cook it in an air fryer. Pour the beaten eggs (with or without gelatin) into a greased dish or silicone mold and bake until set. Once it’s cooked through, let it cool slightly and then break it into small pieces.

To break the egg into small pieces, you can pulse them in a food processor to get that rice-like texture. This method works especially well if you’re starting with a leftover omelet or already-cooked eggs. Just give them a few quick pulses until you reach the texture you want.

That said, I personally prefer the stovetop method. It’s less messy, and there are fewer things to clean. Breaking it up directly in the pan with a spatula gives you more control, and you can keep the pieces as small or as chunky as you like.

Frequently Asked Questions

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If you’re using gelatin, you might actually like this better once it’s had time to chill. After cooking, let the egg rice cool and store it in the fridge. As it chills, the gelatin firms up even more, helping the grains hold their shape. Then, when you reheat it, it keeps that firmer bite, closer to real rice.

Tips & Tricks

• Use a nonstick or well-seasoned pan to prevent sticking. This helps when breaking up the eggs into small, rice-sized bits.
• Low and slow beats high heat. Cooking too fast can overbrown the eggs and dry them too much. Gentle heat helps you get a cleaner “rice”.
• If using gelatin, try chilling it and reheating it before serving. This gives the rice time to firm up and helps it keep its structure when warmed again.
• Use flavorful fats like bacon grease, lard, or ghee to enhance the taste. It makes a big difference, especially if you’re not using other seasonings.
• Double the batch and store some for later. Once you’ve got the technique down, it’s easy to make extra and store it for quick meals during the week.

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