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How To Make Bulked-Up Rice (High-Volume, Calorie-Smart Rice Hack)

ByDarmiey
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bulked up rice

(You can find the video for this recipe here.)

Seeing the correct portion of rice on a plate can feel defeating before you even start eating, and that’s where this bulked-up rice method comes in.

Instead of cutting rice completely (because let’s be honest… rice and stew is life 😅), I increase the volume by adding vegetables like cabbage or cauliflower. This lets me enjoy a full plate, feel satisfied, and still stay within my calorie goals.

Now, eating cauliflower “rice” alone?
❌ Not for me. I’m not a goat.

But mixing finely blended cabbage or cauliflower into cooked rice?
✅ Very doable.

This method:

  • Adds fiber
  • Increases food volume
  • Keeps the taste and texture close to regular rice
  • Makes calorie deficit meals feel abundant, not restrictive

I paired this bulked-up rice with my reduced-oil palm oil fish stew, and it was chef’s kiss 🤌🏽 filling, comforting, and family-approved.

Why This Bulked-Up Rice Works for Weight Loss

  • More volume, same satisfaction: You get a larger portion without a big calorie increase
  • Added fiber: Helps with fullness and digestion
  • Minimal taste change: The cabbage steams into the rice instead of overpowering it
  • Great for meal prep: Reheats beautifully

This is one of my favorite ways to enjoy rice and stew without feeling like I’m “on a diet.”

Bulked-Up Rice with Cabbage

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Prep Time 10 minutes
Cook Time 30 minutes
Servings: 6
Course: dinner, lunch, Main Course
Cuisine: Nigerian, West African
Calories: 388
Ingredients Method Notes

Ingredients
  

  • 600 g raw enriched parboiled rice about 3 cups
  • 620 g cabbage
  • 1 tablespoon salt
  • Water enough to cook rice

Method
 

Rinse the rice thoroughly until the water runs clear.
    Add the rice to a saucepan and pour in water until it reaches the same level as the rice.
      Add salt, bring to a boil, then cover and cook on the lowest heat for about 20 minutes.
        While the rice is cooking, blend the cabbage into very fine bits.
          Once the rice is fully cooked, add the blended cabbage and mix well.
          1. Turn off the heat, cover the pot, and let it steam for about 10 minutes.
          2. The residual heat from the rice will gently cook the cabbage.
          Fluff the rice and serve

            Notes

            • Blending the cabbage finely helps it blend seamlessly into the rice
            • You can substitute cabbage with cauliflower using the same method
            • This rice is perfect for meal prep and reheats well

            Nutrition (Per Serving – Rice Only)

            • Calories: 388 kcal
            • Protein: 9.8g
            • Fiber: 4.7g
            • Net Carbs: 82g

            Meal Pairing Nutrition (Rice + Palm Oil Fish Stew)

            Paired with my reduced-oil palm oil fish stew (187 calories per serving):

            • Total Calories: 575 kcal
            • Protein: 29.5g
            • Fiber: 8.2g
            • Fat: 6.8g

            This combo proves that weight loss meals don’t have to be small, boring, or unsatisfying. You can still enjoy your rice and stew, just smarter.

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