Meal prep sessions have become a weekly essential for busy professionals who still want to eat great food. Tasty and nutritious, rice is often a staple of the meal prep kitchen, but it's important to cook, store and reheat it correctly. These tips will make sure your meal prep rice dishes are safe and tasty.
How to cook and store rice for meal prep
When it comes to preparing rice, there's good news and bad news. The bad news is that rice is one of the most commonly mishandled ingredients when it comes to food safety. The good news is that, with a bit of care, you can ensure that your prep is completely safe.
It's very important to cool down rice quickly. Once it's cooked, take it out of the pot or rice cooker. Divide it immediately into smaller containers and let it cool to room temperature for about 30 minutes — but don’t leave it out for longer than an hour. Then, put the lids on the containers and store them in the fridge.
You can eat cold, cooked rice from the fridge within 24 hours — for example, if you're making a rice salad. For other rice recipes, reheat thoroughly before eating, and use the rice within three to four days.
Top tip: Rice can easily dry out, which will make it unpleasant to eat. To prevent this, be careful when reheating. Try reheating a portion of rice in the microwave in a bowl covered with a lid. Add a tablespoon of water to the rice beforehand, which will help keep it moist and steamy.
How to freeze rice
Rice freezes really well. When you're freezing it, divide it first into individual portions. This will make it easier to serve later. Just follow the same tips as above, but once the rice is cool, transfer it to freezer-safe bags or containers. It'll keep in the freezer for up to 12 weeks. Be sure to reheat thoroughly before eating.
Whether you've stored it in the fridge or in the freezer, never reheat rice more than once. Repeated reheating can make it unsafe to eat.
White vs brown rice for meal prep
Both white and brown rice are tasty. White is more traditional in East Asian cuisines, while brown rice is known for its wholesome, healthy qualities. Brown rice takes about twice as long to cook as white rice, so preparing it in advance is sensible. Use brown rice for calorie-smart meals. It's a myth that brown rice has fewer calories than white, but it will keep you feeling fuller for longer, so it's great for dieters.
The best rice for meal prep: what should you use?
Don't just grab any bag of rice. There are dozens of different types, and the variety will depend on what you're planning to make. Here are some of the most common types of rice to use in your meal prep sessions:
- Long-grain rice is versatile and fluffy. Use basmati if you're planning on cooking Indian-inspired meals, or jasmine rice if you prefer Thai curries and Southeast Asian flavours. Long-grain rice is the best choice for fried rice, as the grains don't clump together.
- Short-grain rice is common in Japan, where it's mixed with seasoned vinegar to make sushi or served plain as an accompaniment to a huge number of dishes. Use it to make Japanese-style bento lunches. Rinse it well before cooking to remove the excess starch.
- Arborio rice is similar to Japanese rice, but it's used in Italy. This is the classic risotto rice and should never be rinsed before cooking. Risotto rice can be prepped in advance, but it's quite time-consuming, as you'll need to stir continuously. If you're cooking with this type of rice, always use stock rather than water.
Tasty rice dishes from around the world
Rice is enjoyed on every continent, and it may just be the most versatile carbohydrate around. Chicken & veggie fried rice is a Chinese favourite, but variations of fried rice are common all across East and Southeast Asia, where locals use it as a way to serve leftovers.
In Spain, short-grain rice is used to make more than just paella. In fact, there are dozens of dishes from the rice-producing region of Valencia that use meat, seafood, fish, or veggies. This chicken and chorizo paella-style rice is inspired by Spanish traditions and packed with flavour.
Rice goes well with spicy food — and not just in curries. Try a peri peri chicken & charred corn rice bowl for a delightfully zesty dish that beats any takeaway.
Meal prep rice FAQs
Can you meal prep rice?
Yes, rice is a popular ingredient for meal prep, and it's safe and practical to store ahead. Just make sure you cool the rice quickly after cooking and store it correctly to prevent the growth of bacteria.
How can you meal prep chicken and rice?
The easiest way is by preparing the chicken and rice separately. Chicken can dry out if you reheat it, so keep it moist and juicy by marinating it before cooking. Lemon juice, olive oil and garlic make a great Mediterranean-inspired marinade. Or, you can use soy sauce, honey, garlic and ginger for an East Asian twist.
How can you meal prep rice safely?
Cool the rice down quickly as soon as it has finished cooking. Store it in the fridge in an air-tight container, or freeze it. Reheat thoroughly before eating.
How long does meal prep rice last?
Freshly cooked rice will keep in the fridge for three to four days. It also freezes well. Use frozen rice within 12 weeks to maintain the right texture.
How can you meal prep rice?
Rice works well with a huge variety of different cuisines and ingredients, so it's a fabulous choice for meal prep. For inspiration, check out Japanese-style bento boxes on Instagram or Pinterest. These portable meals, prepared in advance, are usually based around rice.