Are there any grains I can eat on keto?

November 12, 2025 •

4 min read

Following a ketogenic diet usually requires limiting total carbohydrate intake to 20-50 grams per day. This strict carb limit often makes traditional grains, such as wheat, rice, and oats, off-limits, but there are some low-carb whole grains and grain-like seeds that can be enjoyed in very small, measured quantities.

Quick Summary

Most traditional grains are too high in carbs for a strict keto diet, but some lower-carb options like popcorn, wild rice, and oats may fit in moderate portions for those with higher carb limits. The best strategy is to use true grain alternatives like cauliflower rice or seeds to stay in ketosis.

Key Points

No Traditional Grains on Strict Keto: Common grains like wheat, rice, and corn contain too many carbohydrates to be included in a standard ketogenic diet of 20-50g of carbs per day.
Some Grains for Flexible Keto: If you have a higher carb limit, small, measured portions of certain low-carb grains like popcorn or wild rice might be accommodated, but careful tracking is essential.
Superior Grain Alternatives Exist: The best way to enjoy grain-like textures and bulk on keto is by using substitutes like cauliflower rice, shirataki rice, and hemp hearts.
Cauliflower is a Keto MVP: Riced cauliflower is a versatile, low-carb replacement for rice, easily absorbing flavors in various dishes.
Seeds Mimic Grains: Hemp hearts and lupin flakes offer excellent grain-like texture and nutrients, particularly mimicking quinoa or couscous.
Fiber is Key: Alternatives like hemp hearts and lupin flakes are also great sources of fiber, which is often lacking on a keto diet.

Can I Eat Traditional Grains on a Strict Keto Diet?

For individuals following a very strict ketogenic diet, where the daily carb limit is typically 20-30 grams, the answer to "are there any grains I can eat on keto?" is essentially no. Standard grains and starches are rich in carbohydrates and will quickly use up a significant portion, or even all, of your daily carb allowance.

Wheat and its products: Bread, pasta, and crackers made from wheat are strictly avoided due to their high carbohydrate content. A single slice of bread can contain over 15 grams of net carbs.
Rice: Both white and brown rice are too high in carbs to be considered keto-friendly. A half-cup serving of cooked brown rice has roughly 23 grams of net carbs.
Corn: Often mistaken for a vegetable, corn is a starchy grain that packs a high carb count. A medium ear of corn contains around 19 grams of net carbs.

Low-Carb Grains and Seeds for Flexible Keto

For those who follow a more flexible or modified ketogenic diet, small portions of certain low-carb, high-fiber whole grains or pseudo-grains may be possible, provided they are carefully measured and fit within the daily macronutrient goals. These items should be treated as a treat or an occasional ingredient rather than a staple.

Oats: Steel-cut or rolled oats contain a good amount of fiber and can be incorporated in small portions. A quarter-cup of dry oats has about 12-24g of available carbs.
Wild Rice: A semi-aquatic grass seed, wild rice is lower in carbs than true rice. A one-cup cooked serving contains about 32 grams of net carbs, but a small side portion can work for some.
Popcorn: This whole grain is surprisingly low in carbs when air-popped. A one-cup serving of popped popcorn has only about 6 grams of net carbs.

Table: Grains vs. Keto Alternatives (Approx. Net Carbs per cooked cup)


Food Item	Net Carbs (Approx.)	Keto-Friendly Rating	Usage Note
White Rice	47 g	Not Keto	Use cauliflower rice as a base for meals.
Quinoa	34 g	Strictly Measured Keto	Use hemp hearts for a similar texture.
Bulgur	26 g	Small Portions Keto	Replace with cauliflower or chopped nuts.
Cauliflower Rice	5 g	Very Keto-Friendly	Perfect for curries, stir-fries, and as a side.
Hemp Hearts	2 g (per 3 tbsp)	Very Keto-Friendly	Excellent quinoa substitute in salads.
Shirataki Rice	<1 g	Very Keto-Friendly	Ideal for strong-flavored dishes like curries.

Delicious Grain Alternatives for Zero Compromise

The safest and most popular way to enjoy grain-like meals on keto is to use low-carb, vegetable-based substitutes. These alternatives provide the texture and bulk of grains without the high carbohydrate load, ensuring you stay in ketosis while enjoying flavorful dishes.

Cauliflower Rice

Finely chopped or riced cauliflower is an incredibly versatile and widely used replacement for traditional rice. It has a neutral flavor and readily absorbs the flavors of sauces and seasonings. You can prepare it at home by pulsing cauliflower florets in a food processor or purchase it pre-riced from most grocery stores.

How to use it: Use it as a base for curries, make a keto fried rice, or mix it into soups for added texture.
Recipe idea: Keto Butter Chicken with Cauliflower Rice. Sauté pre-riced cauliflower in butter until tender. Serve with a rich, creamy butter chicken sauce made from heavy cream, butter, and spices. Top with fresh cilantro and a handful of toasted almonds.

Shirataki Rice and Noodles

Made from the konjac yam, shirataki products are virtually carb-free and have a neutral flavor. While the texture is slightly different from grains, they can be an excellent base for high-flavor meals.

How to use them: Rinse thoroughly before cooking to remove the slightly fishy odor. Use as a replacement for noodles in pad thai or as a low-carb rice in various Asian-inspired dishes.

Hemp Hearts

Shelled hemp seeds, or hemp hearts, have a nutty flavor and a texture that can mimic quinoa. They are high in healthy fats and protein, making them an excellent keto-friendly option.

How to use them: Add them to salads, use them in a keto "quinoa" bowl, or stir into hot cereals made from other keto ingredients like chia seeds.

Lupin Flakes

Derived from the lupini bean, these flakes can be cooked to mimic the texture of couscous. They are a great source of fiber and protein, but those with legume allergies, especially peanut allergies, should exercise caution.

Conclusion

While most traditional grains are incompatible with a ketogenic diet, the answer to "are there any grains I can eat on keto?" is not a complete dead-end. The viability depends on the strictness of your diet. Small portions of certain low-carb grains can be managed by those with higher daily carb allowances, but a more reliable and less restrictive approach is to embrace the numerous delicious and healthy grain alternatives available. From cauliflower rice to hemp hearts, these substitutes ensure you can enjoy satisfying meals without compromising your state of ketosis. Always remember to track your net carbs carefully and consult a healthcare professional for personalized dietary advice. For more information on the keto diet, you can visit resources like Healthline.

Frequently Asked Questions

No, you cannot have traditional rice on a strict keto diet due to its very high carbohydrate content. You can, however, use substitutes like cauliflower rice or shirataki rice to mimic its texture and use in recipes.

Quinoa is not keto-friendly for a strict diet, as one cooked cup contains over 34 grams of net carbs, which is more than the typical daily carb allowance. It is better to use a keto-approved alternative like hemp hearts.

While oats are generally too high in carbs for a strict keto diet, some people on a modified plan might include a very small, measured amount of steel-cut or rolled oats. A better option is to use grain-free substitutes like a chia and flax seed porridge.

Excellent keto-friendly substitutes for grains include cauliflower rice, shirataki rice and noodles, and hemp hearts. These options are very low in carbohydrates while providing fiber and bulk.

You can create a delicious low-carb 'oatmeal' using a combination of chia seeds, ground flaxseed, and hemp hearts, cooked with unsweetened almond milk and flavored with keto-friendly additions like cinnamon and a low-carb sweetener.

The primary reason is that grains are high in carbohydrates, which can knock your body out of ketosis—the metabolic state where your body burns fat for fuel. Staying in ketosis is the goal of the diet, so every gram of carb counts.

Yes, for keto baking, you should use grain-free flours like almond flour or coconut flour. These provide the structure needed for baked goods while being low in carbohydrates.