This zucchini rice recipe stretches 1 cup of rice into 7 generous servings by cooking shredded zucchini directly into the rice with savory bone broth. A volume eating favorite that doubles your bowl without doubling calories.
When a small bowl of plain rice leaves you reaching for seconds (and extra calories), you know there has to be a better way. This zucchini rice recipe doubles your bowl size without doubling the calorie count by cooking shredded zucchini directly into the rice. Each servings (160g each) delivers satisfying bulk with added fiber, making it the perfect base for any curry or protein on your balanced thali.
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Why This Recipe Works for Volume Eating
Volume eating is all about eating more food for fewer calories, and this zucchini rice delivers exactly that. By adding 2 pounds of shredded zucchini to just 1 cup of rice, you stretch a single cup into 7 generous servings.
Here's what each serving gives you:
- Calories: 143kcal per servings (160g each)
- Protein: 6g (thanks to the bone broth)
- Fiber: 1g (plain white rice has nearly zero)
- Potassium: 366mg from the zucchini
The bone broth adds savory depth and a protein boost that plain water simply cannot match.
Key Ingredients
Zucchini: The key to this volume eating recipe. Two pounds of zucchini cooks down and integrates seamlessly into the rice, adding bulk without changing the flavor profile. Choose firm zucchini with smooth, unblemished skin.
Sona Masoori Rice: This light, aromatic South Indian rice works beautifully here. Any short grain white rice will work as a substitute.
Chicken Bone Broth: Adds protein and savory umami flavor. Use vegetable broth for a vegetarian version.
See recipe card for exact quantities.
Smart Shopping Tips
- Find Sona Masoori rice at Indian grocery stores or in the international aisle of most supermarkets
- Buy bone broth in shelf stable cartons for convenience (I get mine from Costco), or use homemade if you have it
- Frozen shredded zucchini works in a pinch, though fresh gives the best texture
- Choose medium sized zucchini for easier food processor shredding
How to Make Zucchini Rice
This is straightforward enough for a Tuesday night.
- Prep the zucchini: Chop off both ends of each zucchini, make a lengthwise slit, and shred using a food processor with the shredding disc.
- Rinse the rice: Rinse the rice until the water runs clear, about 2 to 3 minutes.
- Combine and cook: Add rice, shredded zucchini, and bone broth to your rice cooker. Stir gently to combine and start the regular cook cycle.
- Rest and fluff: Let it rest covered for 5 minutes, then fluff gently with a fork.
For complete step-by-step instructions with exact measurements, see the recipe card below.
Pro Tips for Best Results
- Don't squeeze the zucchini (the moisture helps the rice cook and adds to the final volume)
- Rinse the rice thoroughly (this removes excess starch and prevents the rice from getting gummy)
- Let it rest before fluffing (this 5 minute rest allows the rice to finish steaming and firm up)
- Use a rice cooker for best results (the even heat distribution gives you perfectly cooked zucchini rice every time)
How to Serve This Recipe
This zucchini rice works as a base for any balanced thali. The mild flavor pairs well with bold curries and tangy sides.
Suggested thali combinations:
- Protein Packed Thali: Pair with Chicken Curry and Cucumber Peanut Salad for a complete meal
- Vegetarian Thali: Serve with Rajma Curry and Carrot Coconut Salad for plant based protein
- South Indian Thali: Combine with Egg Pulusu and Carrot Moong Dal Kosambari for tangy comfort food
Easy Variations
- Add turmeric: Stir in ¼ teaspoon turmeric with the broth for a golden color and anti inflammatory boost
- Make it vegan: Swap chicken bone broth for vegetable broth
- Add more vegetables: Throw in shredded carrots or finely diced bell peppers for extra color and nutrients
Storage and Meal Prep
This recipe is perfect for weekly meal prep. Cook once on Sunday and enjoy it as a base for different thalis throughout the week.
- Refrigerator: Store in airtight containers for up to 4 days (reheat with a splash of water or broth)
- Freezer: Portion into freezer safe containers and freeze for up to 2 months (thaw overnight before reheating)
- Reheating: Microwave with 1 to 2 tablespoons of water to restore moisture, or reheat in a covered pan on low heat
- Meal prep timeline: Prep on the weekend, eat throughout the week or freeze portions to enjoy over the month
Nutrition
One serving of Zucchini Rice, which is serving (160g), contains 143kcal calories with 6g of protein, 1g of fiber and 29g of carbs.
Compared to plain white rice, this zucchini rice gives you nearly double the portion size with added fiber and potassium from the vegetables.
Your Questions Answered
Yes. Bring to a boil over high heat, then reduce to low, cover tightly, and simmer for 15 to 18 minutes until liquid is absorbed.
No. The extra moisture helps the rice cook and contributes to the final volume. It all absorbs during cooking.
Yes, though fresh gives the best texture. Thaw frozen zucchini first and drain any excess liquid before adding.
Shredded carrots, finely diced bell peppers, broccoli, or even spinach work well. Add them along with the zucchini.
As written, no (because of the bone broth). Swap for vegetable broth to make it vegetarian or vegan.
Final Thoughts
When plain rice leaves you wanting more, this zucchini rice gives you the volume you crave without the extra calories. It's a simple swap that makes balanced eating feel effortless, fitting right into your weekly thali rotation.
What curry will you pair this with first? Let me know in the comments!
Try these Curries:
Zucchini Rice
Equipment
- Rice Cooker or heavy bottomed pot with lid
- Food Processor with shredding disc
- Fine mesh strainer for rinsing rice
Ingredients
For the Vegetables:
- 2 lb (907 g) zucchini - about 3 to 4 medium
For the Rice:
- 1 cup (220 g) Sona Masoori rice - or any short grain white rice
- 1.5 cups (360 ml) chicken bone broth - or vegetable broth for vegetarian version
Instructions
Prep Work:
- Chop off both ends of each zucchini. Make a lengthwise slit down the middle to help it fit easily into the food processor chute.
- Using a food processor fitted with the shredding disc, shred 2 lb zucchini. No need to squeeze out moisture as it will cook down and add volume to your rice.
- Place 1 cup Sona Masoori rice in a fine mesh strainer. Rinse under cold water until the water runs clear, about 2 to 3 minutes. This removes excess starch for fluffier rice.
Cook the Rice:
- Add the rinsed rice, shredded zucchini, and 1.5 cups chicken bone broth to your rice cooker or pot. Stir gently to distribute the zucchini evenly.
- If using a rice cooker: Close the lid and start the regular cook cycle. If using a pot: Bring to a boil over high heat, then reduce to low, cover tightly, and simmer for 15 to 18 minutes until liquid is absorbed.
- Let the rice rest covered for 5 minutes after cooking. Fluff gently with a fork to combine the zucchini throughout. The zucchini will have softened and integrated into the rice, adding volume without extra calories.
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