How to Cook {and FREEZE} Brown Rice! Healthy Meal Prep

Carbs are my jam. Whether it’s pasta, bread, or grains, I can’t get enough. But here’s the thing—I like to keep my carb intake on the healthier side. That’s why brown rice has become a staple in my kitchen. I use it as a base for so many of my favorite meals.

Think burrito bowls, stir-fries, and even some creative twists on classic dishes like salmon and spicy chicken thighs. Yum! And today I’m sharing my tips and tricks with you.

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The Perfect Brown Rice: Cook, Freeze, and Reheat for Easy Meal Prep

Brown rice is a healthy and versatile staple that pairs well with a wide range of dishes, from burrito bowls to stir-fries. With a bit of prep, you can cook and freeze brown rice ahead of time, making it easy to pull together quick, wholesome meals throughout the week.

Print Recipe Pin Recipe

Prep Time 5 minutes mins

Cook Time 45 minutes mins

Course Side Dish

Cuisine Global

Servings 4 Cups

Calories 215 kcal

Equipment

• 1 Medium saucepan with lid
• 1 Measuring cups
• 1 Fine-mesh strainer
• 1 Fork (for fluffing)
• 1 Baking sheet (optional, for freezing)
• 1 Freezer bags or airtight containers (for storage)

Ingredients

  

• 1 cup brown rice
• 2 ½ cups water
• 1 teaspoon salt (optional)

Instructions

 

• Rinse the Rice:

  Rinse 1 cup of brown rice under cold water using a fine-mesh strainer to remove excess starch. This helps prevent the rice from becoming sticky during cooking.
  
• Cook the Rice:

  In a medium saucepan, bring 2 ½ cups of water to a boil. Add 1 teaspoon of salt if desired for flavor.Once the water is boiling, stir in the rinsed brown rice. Lower the heat to a simmer, cover with a lid, and cook for 45 minutes. Avoid lifting the lid during this time to allow proper steaming.
  
• Let it Rest:

  After 45 minutes, turn off the heat and let the rice sit, covered, for an additional 10 minutes. This allows the rice to fully absorb any remaining steam for a fluffy texture.
  
• Fluff the Rice:

  Use a fork to fluff the rice. If you're freezing it, spread the cooked rice onto a baking sheet to cool completely before dividing it into portions.
  
• Freezing the Rice:

  Once cooled, portion the rice into freezer bags or airtight containers. Press the bags flat to remove as much air as possible before sealing. Label and freeze the rice for up to 3 months.
  
• Reheating Frozen Rice:

  To reheat, microwave the frozen rice for 1-2 minutes, or heat on the stovetop with a splash of water until warm.
  

Notes

Give this brown rice cooking and freezing method a try! Whether you're using it for quick burrito bowls, stir-fries, or as a side to your favorite dishes, I'd love to hear how it works for you. Share your feedback or any creative twists you've added to the recipe!

Keyword Brown Rice, Healthy Carbs, Meal Prep, Side Dish, Whole Grains

*Thoroughly rinse the rice to avoid excess starch build-up, which can make rice sticky.

Nutritional Information (Per Serving)

Get the Most of the Pre-cooked Rice

Having pre-cooked brown rice on hand opens up a world of quick and delicious meal options. Here are some of my go-to ideas:

Recipe for the Perfect Oven-Baked Brown Rice

Perfect Oven-Baked Brown Rice

Oven-baked brown rice recipe is my go-to for meal prepping. It’s easy to make in large batches, ensuring you always have a healthy, hearty side dish ready for your weekly meals. This version of preping rice is even better for me.

Print Recipe Pin Recipe

Prep Time 5 minutes mins

Cook Time 1 hour hr

Course Side Dish, Snack

Cuisine Global

Servings 6 cups

Calories 215 kcal

Equipment

• 8-inch square glass baking dish
• 1 Measuring cups
• 1 Medium saucepan
• 1 Aluminum foilFork for fluffing

Ingredients

  

• 1 cups brown rice
• 2 ½ cups water
• 1 tablespoon olive oil extra virgin
• 1 teaspoon pink Himalayan salt or sea salt

Instructions

 

• Preheat the Oven: Set your oven to 375°F (190°C).
  
• Add Boiling Water: In a medium saucepan, bring 2 ½ cups of water to a boil. Carefully pour the boiling water over the rice mixture in the baking dish, stirring to combine.
  
• Cover and Bake: Tightly cover the baking dish with aluminum foil, ensuring it’s sealed well to trap the steam. Place the dish in the oven and bake for 1 hour.
  
• Fluff the Rice: After 1 hour, remove the dish from the oven and carefully remove the foil. Fluff the rice with a fork to separate the grains. Your perfectly baked brown rice is ready to be served or portioned for freezing.
  

Video

Notes

Make it a Meal Prep Staple: Cook extra and freeze portioned batches of rice for up to 3 months. It’s perfect for quick weeknight dinners.
Flavor Boost: Swap out the water for vegetable or chicken broth for an extra depth of flavor.
Don’t Skip the Oil: The olive oil helps prevent the rice from sticking and adds a subtle richness.

Tried this oven-baked brown rice recipe?

Let me know how it turned out for you! Share your experiences, any flavor twists you added, or how you used it in your weekly meal prep.

Keyword Brown Rice, Easy Cooking, Healthy Carbs, Meal Prep, Oven-baked, Rice

Wrapping It Up

Cooking and freezing brown rice has been a total game-changer for my weeknight dinners. It saves time, keeps meals healthy, and reduces the stress of figuring out what to cook after a long day. You should definitely try this method.