Looking for rice that holds up well even after several days of refrigeration or freezing?
Say goodbye to mushy or dried-out rice when reheating your prepped meals.
I’ve shortlisted the best rice varieties that can stay fresh and flavorful for up to 5 days in the fridge.
Classic Rice for Meal Prep: Basmati Rice
At first, I wasn’t too sure whether I should crown Basmati rice, or the more common, long-grain white rice as the best rice for meal prepping.
Frankly speaking, I use both.
But I recently compared both side-by-side (after storing them in the fridge for 3 days), and Basmati rice was the clear winner.
Let’s uncover the reasons why.
Reasons to Use Basmati Rice for Meal Prep
Fluffy Texture: Thanks to its low starch content, Basmati rice’s grains remain separate and fluffy even after reheating your meal. Other rice varieties, such as long-grain white rice and Jasmine rice, are more prone to clumping.
Aroma: Basmati rice has a subtly, nutty aroma that can enhance the flavor complexity of your dish. The aroma becomes less-pronounced when you reheat the meal, but it’ll still be noticeable.
Versatility: Basmati rice tastes delicious when used plain or flavored. I typically enjoy it plain, but every now and then, I meal prep with variations such as cilantro lime rice.
Rice Runner-Ups for Meal Prep
Apart from Basmati rice, I also love using these rice varieties when I’m preparing meals in advance.
Long-Grain White Rice
Long-grain white rice is also a great candidate for meal prepping.
Like basmati rice, it’s relatively fluffy, stays fresh in the refrigerator for several days, and is versatile enough to be enjoyed plain or flavored.
To make it even more convenient, it’s also the easiest rice variety to find in grocery stores!
I’d say the only downside of long-grain white rice for meal prep is it can become clumpy if you overcook or don’t store it properly.
Plus, it lacks the distinctive aroma that basmati rice has (but this is more of a preference thing, I guess).
Long-Grain Brown Rice
Wanna make your prepped meals healthier?
Why not substitute white rice with the more nutritious, long-grain brown rice?
This rice variety reheats very well (even better than white rice).
So, even after days of staying in the fridge, it’ll retain its fluffiness, mild nutty flavor, and satisfying texture.
Long-grain brown rice is my go-to healthy rice when I’m preparing a batch of burritos for the week or month.
But it works well with virtually any dish that you can also use white rice for!
Prep Rice Like a Pro
Any of the rice varieties above can turn out extremely well when reheated after days of being in the fridge or freezer.
But to really prep rice like a pro, here are some meal-prep-friendly rice tips:
- Avoid overcooking the rice (so it doesn’t turn mushy).
- Put the rice in a separate compartment inside the container (to prevent sogginess).
- Sprinkle about a tablespoon of water over the rice prior to reheating it (to help it regain its original texture).
With these rice tips in mind, your meal prep game is sure to level up!
Budget-Friendly Chicken & Rice Meal Prep
Here’s an effortless, cheap, and delicious meal prep that pairs fluffy Basmati rice with perfectly seasoned chicken and broccoli. Four servings ready in less than an hour!
Ingredients
- 2 large chicken breasts
- ½ teaspoon of Creole seasoning
- ⅓ cup of Greek yogurt
- 1 cup of Basmati rice
- 2 cups of water
- 2 crowns of broccoli (cut into florets)
- Salt and pepper (to taste)
Instructions
- In a large Ziploc bag, mix the Greek yogurt and Creole seasoning together. Make sure the mixture looks evenly combined throughout.
- Add the chicken to the bag, close it, and massage the bag to evenly coat the chicken with the marinade.
- Place the Ziploc bag in the refrigerator. Let the chicken marinate for at least 30 minutes.
- Preheat your oven to 450°F (232°C).
- On a baking sheet that’s greased or lined with parchment paper, place the marinated chicken breasts.
- Bake the chicken for about 15 to 18 minutes or until its internal temperature reaches 165°F (74°C).
- As the chicken bakes, cook the Basmati rice according to its package instructions.
- While you’re waiting for both the rice and chicken to cook, steam the broccoli florets until they are tender (about 5-7 minutes). Once cooked, season with salt and pepper (to taste).
- When the chicken is finally done baking, let the chicken rest outside of the oven for about 5 minutes. Cut into your preferred slices.
- Prepare four microwavable containers.
- In each one, add ¼ of the rice, chicken, and broccoli you’ve cooked. Include any dip you prefer on the side.
- To reheat, simply microwave each container for about 2-3 minutes, splashing some water on the rice. Consume all meals within 3-4 days.
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