Nowadays, medium chain triglycerides (MCT) with special health benefits have been increasingly applied for fortifying food products. Therefore, the present work aimed to investigate the effects of MCT on traditional tea polyphenols-fortified cooked rice (TP-FCR). It was visualized by DSC, CLSM, XRD, FT-IR, and Raman spectroscopy. The higher content of starch-MCT complexes with an increase in the relative crystallinity and the generation of short-range ordered structures contributed to a more ordered and compact molecular arrangement, which can hinder the action of digestive enzymes on starch. SEM demonstrated that MCT transformed the microstructure of TP-FCR into a denser and firmer character, making it an essential component hindering the accessibility of digestive enzymes to starch granules and slowing the release of tea polyphenols in TP-FCR to attenuate starch digestion. Consequently, the addition of MCT reduced the polyphenol-regulated starch digestibility from 74.28% in cooked white rice to 64.43% in TP-FCR, and further down to 50.82%. Besides, MCT also reduced the adhesiveness and improved the whiteness of TP-FCR. The findings suggested that MCT incorporation could be a potential strategy in cooked rice production to achieve high sensory quality and low glycemic cooked rice.