Nutrition, Videos

These Rice Cakes are Better Than Any Energy Gel

I’m a big fan of gels, especially now that I’ve moved to using Science in Sport’s offerings, but for longer races and other adventures in the saddle I have to mix it up with actual food to not feel like I’m starving. Recently, I discovered rice cakes, specifically a recipe put out by Team Sky back in 2014, and they have become my favorite solid food on the bike. They are easily digested and pack a ton of calories for their size. This recipe is super easy to make and only contains a hand-full of ingredients.

Here’s the recipe, as developed by nutritionist Nigel Mitchell for Team Sky.

Team Sky Rice Cakes Recipe


  • 2 cups short or medium grain rice. None of that instant crap.
  • 3 cups water
  • 2 tablespoons of granulated sugar
  • 1/4 teaspoon of cinnamon, vanilla, or nutmeg for flavor (optional)
  • 2 tablespoons of coconut oil
  • 8 oz. of cream cheese (flavored cream cheese optional)


  1. Start by cooking the rice in a rice cooker or better yet instantpot with the water, sugar, cinnamon, nutmeg, and vanilla. 2:1 ratio water to rice for rice cooker, 1:1 for instantpot.
  2. Transfer the rice into a bowl and add in the coconut oil and cream cheese. (Do this while the rice is still warm)
  3. Scoop the mixture into a baking pan or tray and cover with cling film. Place  it in the fridge for 3-4 hours or overnight.
  4. Cut into bite size squares and wrap in foil paper.
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10 months ago

Great post, and thanks for sharing. Question: are rice cakes a better source of energy for long rides, or do gels provide better performance?

Would love your thoughts, please comment.x

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