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Simple, nutritious and tasty rice cake toppings



I know what you’re thinking - rice cakes??


Surely there’s better to write about than rice cakes!?


When I do consults with people, such a funny point that gets made are ‘those foods that when you eat them, you know you’re on a diet..’


For me, that’s kale 🤦‍♂️


My wife calls them ‘space cardboard’.


Here’s the thing, rice cakes are one of the few crunchy foods in most people's diets that are gluten free, can go with sweet or savoury dishes, go great in soup, can be used as a spoon for oats, crushed and used as cereal covered in whey protein… ❤️💣


Rice is also a source of manganese that helps with carbohydrate metabolism and proteoglycan synthesis (helps with bones and ligaments) so when combined with other foods it has complimentary nutritional benefit. Rice isn’t topping any nutritional lists anytime soon alone but it has some benefits.


Each rice cake is only 27 calories and around 6g carbohydrate.


Very approachable!


You can put these toppers on anything, Jacob’s crackers, Ryvita, toast, cracker bread… but these topping ideas include 1 of your 10 a day for healthy snacking!


Houmous and Cucumber

3 rice cakes

75g reduced fat houmous

80g cucumber, sliced

  • sprinkle of sesame seeds optional

Slice the cucumber into the shapes that you wish. Feel free to remove the seeds if you are sensitive to lectins. Add sea salt. Set aside.


Lay rice cakes onto a plate and add 25g houmous to each one.


Add even amounts of cucumber to each.


Avocado and Mango

3 rice cakes

65g avocado flesh

80g sliced mango

  • sprinkle of chilli powder optional

Halve the avocado and remove the seed, with the skin still on, slice around the edge with a palate knife and add to a bowl with a pinch of salt and roughly mash together. Layer equally onto the rice cakes.


Peel and slice the mango then dice and lay on top of the avocado.


Banana Almond

3 rice cakes

24g almond butter

60g banana

  • sprinkle of cinnamon optional

Butter each rice cake with 1 level tsp (8g) of almond butter. Peel and slice 1 small banana and add the slices on top of the almond butter.


Strawberries and Cream

3 rice cakes

45g light cream cheese

60g strawberries


Spread each rice cake with 15g light cream cheese.


Slice the strawberries and add a pinch of sweetener or sugar.


Lay slices onto the rice cakes.


Find out more great recipes here:


Eating out guides and recipe books --> https://bit.ly/3KyDusN




Learn more about nutrition and food balance: https://bit.ly/3Kdxoxy


Get yourself on track!!! https://bit.ly/3rG1jry

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