I’ve been loving rice in nourish bowls lately, but I’ll admit—I’ve felt a bit nervous about meal-prepping rice, storing it for a few days, and then eating it later, either hot or cold. It seems like every time I look into it, I find different advice on how to reheat rice safely. So, in this article I'm going to get all the facts straight, once and for all.
This post is all about how to reheat rice.
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Can you reheat rice?
Yes, however, rice is more problematic than many other leftover foods. This is because rice can contain bacteria called Bacillus cereus, which can survive some cooking processes. If people do not follow food safety guidelines correctly, the bacteria may grow on leftover rice and make people sick.
How to reheat rice in four steps
Step 1. Cook the rice properly
Rinse the Rice: While rinsing isn’t crucial for safety, a quick rinse under cold water helps remove excess starch, giving your rice a better texture.
Cook the Rice Thoroughly: Rice should be cooked all the way through, with no hard centers. To ensure the rice is fully cooked, bring it to a boil, then let it simmer with the lid on until it’s soft and absorbs the water (cooking times vary depending on rice type, so follow package directions).
Reach a Safe Temperature: For an added layer of safety, aim for an internal temperature of about 75°C or 165°F, especially when making large quantities or cooking rice in bulk for meal prepping.
Avoid Leaving Rice on Warm Settings for Too Long: If you’re using a rice cooker with a “warm” setting, don’t leave the rice on this setting for extended periods. Rice held at warm (but not hot) temperatures for too long can encourage bacterial growth. It’s best to either serve rice immediately after cooking or transfer it to a cooling method as soon as it’s done cooking.
Step 2: Cool rice quickly
Once your rice is cooked, it’s crucial to cool it down quickly if you’re planning to store it.
Don’t Let It Sit Out Too Long: Cooked rice should ideally be cooled and transferred to the fridge within 1 hour of cooking. The longer rice sits out at room temperature, the more time bacteria have to multiply. So, aim to start cooling it as soon as possible after it’s done cooking.
Use a Quick-Cooling Method Instead of cooling rice in one big pot or container, which traps heat, try spreading it out on a large baking sheet or shallow dish. This increases the surface area and lets the rice cool faster. If you’re meal prepping, divide the rice into smaller portions—this helps it cool down even quicker!
Refrigerate Immediately After Cooling Once the rice feels cool to the touch (but no longer than 1 hour after cooking), transfer it to an airtight container and place it in the fridge.
Step 3: Storing rice safely in the fridge
Once your rice has cooled down, the next step is proper storage.
Choose the Right Container: Use an airtight container to store your rice in the fridge. This prevents moisture and bacteria from getting in, helping the rice stay fresh for longer. If you’re storing multiple portions for meal prep, use separate containers for each portion to make reheating easier.
Keep Track of Storage Time: Rice is best eaten within 3-4 days of cooking. Beyond that, even in the fridge, bacteria can start to grow. If you’re meal prepping, try labeling your containers with the date, so you don’t lose track of how long it’s been stored. The USDA recommends to:
- Dispose of fridge leftovers after 3 to 4 days.
- Dispose of freezer leftovers after 3 to 4 months.
The UK’s Food Standards Agency (FSA), take a more conservative approach recommending to eat rice within 24 hours to reduce any potential risks, even if it has been properly stored in the fridge.
Why is there a difference between UK and US guidelines?
This is not clear, it could be that in the US, rice is more often a staple, so longer storage guidelines are more practical. The UK’s more conservative advice could be due to a general focus on minimizing risks of food poisoning.
What is important though is that both the UK and US emphasize quick cooling and proper storage (in the fridge within 1 hour) to prevent bacterial growth.
Store at the Correct Temperature: Your fridge should be set to 5°C (40°F) or lower, which is ideal for slowing down bacterial growth.
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Step 4: Reheating rice safely
Reheating rice is safe, but only when done correctly. Its important to:
1. Reheat Only Once. Reheating rice multiple times increases the risk of bacteria surviving and multiplying.
2. Bring It Up to Temperature. When reheating rice, ensure it’s steaming hot all the way through, ideally reaching 75°C (165°F). Look for visible steam. If you’re using a microwave, stir halfway through to ensure even heating, especially in larger portions.
What is the best way to reheat rice?
I find using the microwave is the most simple and straightforward method for reheating rice. Simply add 1-2 tablespoons of water to the rice container, then place the lid lightly back on top or cover with a damp paper towel to retain moisture. Microwave on high in 1-minute intervals, stirring each time, until the rice is hot throughout.
How to reheat rice without a microwave
Stovetop: Place the rice in a pan with a small amount of water or broth. Cover the pan and heat on low-medium, stirring occasionally until the rice is steaming hot.
Oven: Spread the rice in an oven-safe dish, add a splash of water, and cover with foil. Bake at around 150°C (300°F) for 10-15 minutes, or until thoroughly heated.
Eating rice cold: Is this an option?
Sometimes, cold rice is exactly what we want, especially in dishes like sushi bowls, nourish bowls or salads. But is this safe?
Yes, as long as rice has been cooled and stored properly (following the steps we discussed earlier), it’s generally safe to eat cold within 3-4 days of cooking. The risk with cold rice primarily comes from how long it sat before being refrigerated.
Best Practices for Cold Rice
If you’re eating leftover rice cold, give it a quick inspection to ensure there’s no off smell or visible signs of spoilage, like unusual texture or color. If it smells or looks off, it’s best to toss it. Also make sure to enjoy it promptly after removing itfrom the refrigerator, do not leave it at room temperature for extended periods.
Is reheated rice healthier?
Reheating rice doesn’t necessarily make it healthier, but it can change its nutritional profile slightly. When rice (particularly white rice) is cooked and cooled, some of its starch turns into resistant starch, a type of fiber that your body can’t digest. This process happens more effectively when rice is refrigerated for a few hours or overnight.
Resistant starch has benefits:
- It acts like fiber in your digestive system, helping to regulate blood sugar levels.
- It may contribute to better gut health by feeding beneficial bacteria.
- It can help with satiety (feeling full) and might aid in weight management.
When you reheat the rice, the resistant starch remains, so the rice will still have this benefit when consumed the next day.
FAQs
Yes! If you’re not planning to eat the rice within a few days, freezing is a great option. Store it in an airtight, freezer-safe container, and it can last for up to 3 months. Frozen rice can be reheated straight from the freezer, making it a convenient option for busy days. Just make sure to reheat it thoroughly before eating.
It’s best to only reheat rice once. Reheating multiple times increases the risk of bacterial growth. Only reheat the portion you plan to eat to avoid this
Yes, cold rice is safe to eat as long as it has been cooled and stored correctly. Just make sure it’s eaten within 3-4 days of cooking and hasn’t been left at room temperature for too long.
Yes, improperly stored or reheated rice can cause food poisoning due to Bacillus cereus, a bacteria that grows on rice if left out too long. Always store rice in the fridge promptly and reheat it thoroughly.
When rice is cooked and then cooled, some of its starch converts into resistant starch, which is a type of fiber your body can't digest. This means your body may absorb slightly fewer calories from cooled and reheated rice compared to freshly cooked rice, but the difference is minimal.
Step by step instructions
Time needed: 1 hour
How To Safely Cook and Reheat Rice
- Cook the Rice Properly
First, rinse your rice thoroughly to remove excess starch. This isn't a safety precaution but will improve the final texture of your rice.
Cook the rice according to the package instructions, either on the stovetop or in a rice cooker.
For an added layer of safety, aim for an internal temperature of about 75°C or 165°F, especially when making large quantities or cooking rice in bulk for meal prepping. - Cool the Rice Quickly
After cooking, cool the rice within 1 hour. Spread it out on a baking sheet or transfer to a shallow container to speed up the cooling process.
- Store the Rice Safely
Store the cooled rice in an airtight container in the fridge. Eat within 3-4 days for maximum freshness and safety.
- Reheat the Rice Properly
When ready to eat, reheat rice thoroughly to 75°C (165°F). Add a little water and cover with a lid or damp paper towel when microwaving to prevent it from drying out.
- Avoid Reheating Multiple Times
Only reheat the portion you plan to eat. Reheating rice multiple times can increase the risk of foodborne illnes
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