Wild rice pilaf recipe
When it comes to coping with my endometriosis, I’ve learned that recipes and meals that can be frozen ahead of time are key. On the days that I’m in pain or my fatigue is really bad, it’s very difficult to cook. So I often rely on leftovers, freezer meals, or takeout.

However, getting takeout often becomes expensive, and makes the world of a difference to have some basics frozen and ready-to-reheat. This wild rice pilaf was created to give me an easy carbohydrate dish to warm up when cooking isn’t an option. It’s also pretty easy on your stomach, so it could be a comforting food to have when your appetite is low from nausea!

This pilaf was designed to be either a side dish or a base. It’s flavourful enough to eat alone, but not too overpowering that you can’t use is as a base for a protein.

Wild rice pilaf ingredients
First, sauté the onion in garlic in olive oil over medium-high heat for 5-8 mins or until caramelized.
Once ready, add the rest of the ingredients. Cook uncovered until the mixture starts to boil. When boiling, turn the heat down to low, cover with lid, and simmer rice according to package instructions.
Wild rice pilaf recipe with asparagus and marinated tofu
To freeze, scoop rice mixture into a muffin tin lined with paper liners. Place in freezer overnight. When rice mixture is sufficiently frozen, transfer into air-tight containers for storage. 
Wild Rice Pilaf Recipe is Paired with Asparagus and Marinated Tofu.

Freeze Ahead Wild Rice Pilaf

This prep-ahead wild rice pilaf has the perfect amount of flavour. Eat it alone as a side dish or use it as a bed for your protein!
Prep Time 5 mins
Cook Time 45 mins
Total Time 50 mins
Course Side Dish
Servings 6 servings


  • 2 tbsp Olive Oil Extra Virgin
  • 1/2 cup Yellow Onion Small, Diced
  • 5 cloves Garlic Minced
  • 1 cup Wild Rice Blend (I used Lundberg brand)
  • 1 cup Vegetable Broth Low Sodium
  • 3/4 cup Water
  • Salt To Taste
  • Pepper To Taste


  • Heat the olive oil in a deep saucepan or pot over medium heat. Once hot, add the onion and garlic. Sauté until lightly brown (about 3 minutes).
  • Stir in the wild rice blend. Immediately add the vegetable broth and water.
  • Stir, then cover with the lid and reduce heat to low.
  • Cook rice according to pacakge instructions covered until the water is almost completely absorbed (about 40 minutes).
  • Remove from heat, and let stand with lid on for another 5-10 mins untilrice is tender and fluffy. All of the water should now be absorbed.
  • Sample the pilaf, then add salt and pepper to taste. Enjoy or freeze (see notes).


To freeze the rice, line a muffin tin with paper or reusable silicone muffin liners. Place in freezer overnight. Once frozen, store individual ‘cups’ in an airtight freezer bag or container. If using a reusable silicone liner, it can be removed before storage in the freezer.
When ready to use, add a dash of water and reheat in the microwave using a microwave-safe container *.
*If using paper liners, heat first in the microwave for 15 seconds. The liner should then easily peel away from rice ‘cup’.
Keyword Prep Ahead, Rice, Whole Grain, Wild Rice