EF Pro Cycling’s rice cake recipe: The ultimate on-the-bike fuel
When it comes to cycling nutrition for long training rides, simple often wins. This EF Pro Cycling rice cake recipe comes straight from the team’s performance kitchen, where real food supports long race days and demanding training blocks.
Easy to prepare, easy to digest, and endlessly customizable, these rice cakes have become a favorite among riders. Their simplicity and great taste make them a perfect option for anyone who wants steady, reliable energy without overcomplicating their fueling strategy.
Whether you’re heading out for a long weekend endurance ride, training before work, or preparing for a race, this recipe offers a portable, calorie-dense option that fits neatly in a jersey pocket and delivers consistent on-the-bike fuel.
Ingredients
Makes approximately 12–20 squares
4 cups tap water
2 ¼ cups white short-grain rice
2 ½ cups full-fat cream cheese
2 tablespoons granulated white sugar
2 tablespoons melted coconut oil
1 teaspoon vanilla extract
Optional add-ins Customize based on taste and ride intensity:
Fresh blueberries + dark chocolate chunks (72% cacao or higher)
Chopped cooked bacon + pure maple syrup
Diced banana + natural peanut butter + cacao nibs
Dried cranberries + fresh orange zest + white chocolate chunks
Dried tart cherries + fresh lemon zest
Directions
In a rice cooker, combine your water, rice, sugar, and coconut oil. Turn it on (white rice setting, if your rice cooker specifies) and let cook. Once finished cooking, mix cream cheese and vanilla into the rice.
*Note that this is also the time to add any spices, fruit, chocolate, nuts, etc. you’d like to your rice cakes.
Spoon into a large zip-closure freezer bag. Flatten, smooth the air out, and leave to cool on a flat tray. Once cool, transfer to the refrigerator to chill overnight.
In the morning, slide your tasty slab of rice onto a cutting board. Cut into approximately 20 squares. You can either keep them all together in an airtight container, or individually wrap them in foil, the way we do. Either way, they should be stored in the fridge until needed. Refrigerated, they will keep for about four days.
Nutrition (per serving, based on 20 squares)
Calories: 215 Fat: 8 Carbs: 30 Protein: 6
Smart cycling nutrition doesn’t have to be complicated. With the right balance of carbohydrates, fats, and real-food ingredients, you can fuel training rides, race simulations, and endurance events with confidence. Recipes like this show how pro-level ride fuel can be simple, accessible, and effective for cyclists at any level.
If you want to take a more structured approach to your training and fueling, personalized guidance makes the difference.
Ready to elevate your performance? Book a free consultation with Team EF Coaching and discover how a tailored coaching plan can support your goals.