I’ve been testing out some new savoury flavours for rice balls – a real food option to eat whilst running. I tried a glutinous rice (where previously I’ve used Calrose) to see whether it produced a better consistency. I think it did! These turned out to be very moist, sticky and pretty darn delicious!

Ingredients (makes 14 balls)

  • 1 cup white glutinous rice (I found this in the Asian food section of Coles)
  • 1 heaped teaspoon Massel ‘Chicken Style’ stock powder (all vegetable, no MSG, gluten free)
  • 1/3 cup corn kernels
  • 1/3 cup shredded parmesan cheese
  • 1 cup breadcrumbs


  1. Place rice in saucepan, cover with boiled water (from kettle) and leave for 2 hours
  2. Drain rice and transfer back to the saucepan. Add 1 cup water with stock powder and bring to a simmer.
  3. Simmer on low heat for approximately 10-15 minutes, or until water has absorbed. Rice will be shiny and sticky.
  4. Transfer to a large heat-proof mixing bowl and allow to cool slightly.
  5. Mix through the corn and cheese and shape into balls. I used a heaped tablespoon amount, but you could make them smaller or larger to suit. TIP: wet your hands to prevent the rice sticking to you.
  6. Roll each ball on a plate layered with breadcrumbs, until coated.
  7. Optional: pan-fry the balls in olive oil until golden brown. I thought this added another level of flavour and texture and highly recommend this step if you have the time.
  8. Wrap two balls in a foil package, so it is easy to carry in your running packs or belts. Note: be careful to remove ALL the foil when eating on the run.

For more from resident sports dietitian Sophie Brown you can find her here