Want to turn plain old rice into something packed with flavour and protein? Say hello to protein rice—a simple, healthy upgrade that swaps water for bone broth and adds a punch of aromatic spices.
If you’re a home cook looking for easy ways to boost your meals, this recipe’s for you. It’s light, fluffy, and so tasty you’ll wonder why you ever cooked rice any other way.
Plus, it’s gluten-free, loaded with amino acids, and perfect for meal prep.
Ready to dig in? Let’s get cooking—and don’t miss my fun video tutorial below!
What Is Protein Rice?
Protein rice is exactly what it sounds like: rice cooked with a high-protein liquid like chicken or beef bone broth instead of water. The result? A side dish that’s not just carbs but also a sneaky source of protein and flavour.
In this version, we’re kicking it up a notch with cardamom, star anise, and a pinch of black pepper. It’s a stovetop recipe that’s quick, simple, and way healthier than plain white rice or brown rice cooked the usual way.
Why does this matter? Bone broth brings more than just taste—it’s packed with nutrients like calcium and amino acids that your body loves. Think of it as a plant-based protein hack (well, almost—minus the meaty broth! So clearly not for vegans or vegetarians) that fits right into a balanced diet. Whether you’re whipping up fried rice later or keeping it as a low-calorie side, protein rice is a game-changer.
Why Cook Rice with Bone Broth?
Swapping water for bone broth isn’t just a flavour move—it’s a nutrition boost too. According to the Cleveland Clinic, bone broth can support joint health and digestion thanks to its collagen and potassium content. Plus, it’s naturally low in saturated fat and cholesterol, making it a smart pick for healthy home cooks.
Then there’s the protein content. A cup of bone broth can add a few grams of protein to your rice—way more than water ever could. Pair that with the carbohydrates in rice, and you’ve got a meal that keeps you full longer. It’s not protein to the level that whey or rice protein powder are, but it’s a whole-food way to up your protein intake without extra scoops or supplements.
The Benefits of Protein Rice
- High Protein, Low Effort: No need for fancy add-ins—just broth and spices do the trick.
- Gluten-Free Goodness: Perfect for anyone dodging gluten but craving comfort food.
- Flavour Explosion: Cardamom and star anise make every bite aromatic and exciting. Not to mention the flavour you get from the broth.
- Meal Prep Friendly: Cook a big batch and enjoy it all week with minimal prep time.
- Customisable: Use white rice, brown rice, or even basmati rice—your call!
This isn’t just rice—it’s rice with a purpose. Diabetic? It’s a solid carb option when paired with lean proteins. Watching calories? It’s low-calorie compared to fried rice drenched in olive oil. Whatever your goals, protein rice fits the bill.
Protein Rice Recipe: Step-by-Step
Ready to make this at home? Here’s my go-to recipe—it’s quick, uses simple ingredients, and turns out fluffy every time. Total time? About 20 minutes, including cook time. Let’s do this!
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Protein Rice
What the heck is protein rice? Instead of water I use beef or chicken bone broth to make this rice, so not only is it light, fluffy and perfectly cooked, you’re getting the benefit of collagen, gelatin, amino acids, vitamins & minerals.
In this video I’ll show you how to make an aromatic version on the stove. I’ll also show you how to do this in an Instant Pot.
- Total Time: 15-20 minutes
- Yield: About 2–3 servings, depending on your rice type 1x
Ingredients
- 300 g basmati rice
- 450 ml bone broth (chicken or beef—your pick!
- 3 cardamom
- 2 star anise
- 1 tsp salt
- 1 pinch black pepper
Instructions
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Rinse the Rice: Grab your rice and rinse it under cold water. This gets rid of dust and starch, so it won’t clump up in the pan. Trust me—it’s the secret to light, fluffy grains.
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Set Up the Pan: Transfer the rinsed rice to a medium saucepan, Dutch oven, or casserole dish. Whatever you’ve got on hand works!
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Spice It Up: Pierce the cardamom pods with a knife and dump the seeds—and the pods—into the pan. Toss in the star anise, salt, and black pepper too. Give it a quick stir.
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Boil It Fast: Pour in the bone broth, pop the lid on, and crank the heat to high. Bring it to a boil as fast as you can.
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Simmer Low: Once it’s boiling, turn the heat way down to low. Keep that lid on tight for 8-10 minutes. No peeking—the steam’s doing all the work!
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Finish It Off: Take the lid off, and voilà—gorgeous, aromatic rice! Fish out the cardamom pods and star anise (they’ve done their job). Run a fork through the rice to fluff it up.
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Serve & Enjoy: Plate it up as a side dish or base for your favourite meal. Done!
- Prep Time: 5 minutes
- Cook Time: 8-10 minutes
- Category: Side Dish
Nutrition
- Serving Size:
- Calories: 197
- Sugar: 1
- Sodium: 419
- Fat: 1
- Saturated Fat: 1
- Carbohydrates: 41
- Fiber: 1
- Protein: 6
- Cholesterol: 4.7 mg
Want to see it in action? Check my video below
Tips for Perfect Protein Rice
- Rice Choice: White rice cooks faster, but brown rice adds more fibre and whole grain vibes. Basmati rice? Extra fancy and fragrant!
- Broth Matters: Homemade bone broth is gold, but store-bought works too. Look for non-GMO options on Amazon if you’re picky.
- Don’t Skip the Rinse: It’s a small step, but it stops the rice from turning gummy.
- Steam Is Key: Keep that lid on during cooking—lifting it lets the magic escape.
- Double It: Cooking for a crowd or meal prep? Just double the recipe and use a bigger pot. for any amount, the ratio is 1.5 broth to 1 of dry rice weight.
New to rice cookers? You can adapt this recipe for one—just add the same ingredients and hit start. Easy peasy.
How to Serve Protein Rice
This dish is versatile—think of it as your healthy canvas. Here are some ideas:
- Side Dish: Pair it with grilled chicken or fish for a high-protein plate.
- Fried Rice Twist: Toss leftovers in a pan with olive oil, veggies, and an egg.
- Meal Prep Bowls: Add plant-based proteins like beans or tofu for a balanced lunch.
- Soup Buddy: Serve it alongside a cozy broth-based soup.
- Kimchi Fried Rice: This is my absolute favourite go-to option for making Kimchi Fried Rice
It’s low-calorie enough to fit most diets, but hearty enough to satisfy. Bonus: the amino acids from the broth make it a step up from plain carbs.
Why This Recipe Beats Plain Rice
Regular rice is fine—carbs, sure, but not much else. Protein rice? It’s got personality and nutrition. The spices add depth you won’t find in a rice cooker full of plain white rice. Plus, the bone broth sneaks in protein content without turning it into some chalky protein shake. It’s real food, made simple.
Compared to rice protein powder or whey-heavy recipes, although it’s not going to provide you with the same amount of protein, this is quick stovetop cooking at its best—no scoops, no blender, just a pan and some flair.
Health Perks Backed by Science
Bone broth isn’t just trendy—it’s legit. A Healthline article notes it’s rich in amino acids and minerals like calcium, which support everything from bones to gut health. Pair that with rice’s carbohydrates, and you’ve got energy plus recovery in one bowl. It’s not a cure-all, but it’s a tasty way to level up your meals.
Worried about cholesterol or saturated fat? Bone broth is typically leaner than you’d think, especially if you skim it yourself. For diabetics, it’s a solid base—just watch portion sizes to keep carbs in check.
Make It Your Own
This recipe’s a starting point—play with it! Swap cardamom for cinnamon, add a drizzle of olive oil, or mix in some plant-based add-ins like chickpeas. Cooking for kids? Skip the pepper and keep it mild. The beauty of protein rice is how flexible it is—higher protein, gluten-free, and ready for whatever you throw at it.
Final Thoughts
Protein rice is for healthy home cooks who want flavour without fuss, nutrition without stress. With a total time of 20 minutes, it’s faster than ordering takeout and way better for you. So grab some bone broth, rinse that rice, and get cooking. Your taste buds (and maybe your gym gains) will thank you.
Tried it? Let me know how it turned out—or share your own twists in the comments! Happy cooking!
Disclaimer: Nutritional benefits vary based on broth and rice type—check labels if you’re tracking specifics.
Related: Bone Broth: How to Make It and 6 Reasons Why You Should
