Description
Protein Rice Pudding has all the creamy decadence of the popular dessert, but with a healthy dose of protein. I’ve created 4 versions for you to choose from with different add-ins and toppings, so you have a healthy post workout meal ready for you any day.
On top of that, if you have an instant pot, this can be ready for you in the time you take a shower. No stirring and standing at the hob required!
Ingredients
Basic Rice Pudding
- 1 cup pudding rice (or Arborio)
- 3.5 cups unsweetened almond milk (or milk of your choice)
- 2 cups soy milk (or any other milk of your choice. Coconut for the Coconut-Mango variation)
- 4 scoops protein powder (I used MyProtein Whey Buttered Popcorn. Any good vanilla flavoured powder will work fine. Since this is the main flavour component, please use one you enjoy.)
- 1 pinch salt
- 2 tsp vanilla extract (optional but lovely)
Cherry Protein Rice Pudding
- 2 cups of cherries
- 1/2 tbsp cornstarch
- 1 tbsp sugar
- 2 cups soy milk and 4 scoops vanilla protein powder ( as stated in basic version)
Rice Curd-ish with Pomegranate and Grapes
- 1 Pomegranate (seeds only (see post on how to get them out without a mess))
- 1 cup grapes (halved)
- 2 cups 0% fat Greek yoghurt (instead of the soy milk in the basic version)
- 4 scoops vanilla protein powder (as stated in the basic version)
- 1/2 cup pistachios (roughly chopped)
Mango- Coconut Protein Rice Pudding
- 1 cup coconut chips
- 1 tbsp Maple syrup
- 1 lime (grated zest only)
- 1 mango (chopped in bite sized cubes)
- 2 cups coconut milk (canned or tetra pack)
- 4 scoops vanilla or coconut protein powder as stated in basic version
Black Forest Protein Rice Pudding
- 2 cups of cherries
- 1/2 tbsp cornstarch
- 1 tbsp sugar
- 1 tbsp Kirsch (optional)
- 2 cups soy milk
- 4 scoops chocolate protein powder (instead of vanilla as stated in basic version)
- 1 tbsp cocoa
- 1/2 cup whipped cream or whipped coconut cream (or to taste)
- 1 small piece dark chocolate (shaved with vegetable peeler, to decorate)
Instructions
Using a Pressure Cooker/Instant Pot/Sage Fast Slow Pro:
- In the cooker, combine the rice, 3.5 cups of almond milk (or milk of your choice), and a pinch of salt.
- Set the cooker to 10 minutes on high pressure, then allow for a 10-minute auto release.
- While the rice cooks, mix the protein powder with the remaining 2 cups of milk until smooth.
- After the pressure cooking cycle completes, stir the protein-milk mixture into the rice pudding gently. Avoid boiling after adding protein to prevent graininess.
- If preparing a larger portion for multiple days, add the protein-milk mix just before serving to avoid over-thickening and potential rice dissolution. 1/2 cup of soy milk +1 scoop of protein powder per portion.
- Customize with your chosen fruits and flavourings, and top with desired toppings.
- Serve hot or cold. Refrigerate leftovers for future servings.
On the Stovetop:
- In a saucepan, combine the rice, 3.5 cups of almond milk (or milk of your choice), and a pinch of salt.
- Bring to a gentle simmer over medium heat, stirring occasionally.
- Simmer for about 20-30 minutes, stirring frequently, until the rice pudding reaches a creamy consistency.
- Follow steps 3-7 from the pressure cooker instructions to complete the dish.
- Enjoy your protein-rich rice pudding as a quick breakfast, dessert, or even dinner option! Adjust toppings and flavourings to suit your preferences.
Cherry Protein Rice Pudding
- Prepare the cherry compote by simmering cherries, sugar, and a splash of water until hot.
- Mix cornstarch with water, then add to the cherries, boil and stir to thicken.
- Mix soy milk and vanilla protein powder and stir into the cooked rice pudding.
- Serve topped with cherry compote.
Rice Curd-ish with Pomegranate and Grapes
- Extract pomegranate seeds. See post on how to get them out without a mess.
- Halve grapes and chop pistachios.
- Mix yogurt and vanilla protein powder, then stir into rice pudding.
- Serve chilled, topped with pomegranate seeds, grapes, and pistachios.
Mango-CoconutProtein Rice Pudding
- Mix coconut chips with maple syrup and lime zest, bake on a parchment lined baking sheet at 350°F/175°C for about 10min until golden.
- Mix coconut milk and protein powder, then stir into rice pudding.
- Serve topped with mango and coconut chips.
Black Forest Protein Rice Pudding
- Prepare the cherry compote by simmering cherries, sugar, and a splash of water until boiling and cherries are hot.
- Mix cornstarch with 2 tbsp water, then add to the cherries to thicken.
- Add 1 tbsp Kirsch if desired
- Mix soy milk with chocolate protein powder and cocoa.
- Stir into cooked rice pudding.
- Layer with cherry compote and top with whipped cream.
- Decorate with chocolate shavings if you like.
Notes
The equipment section may contain affiliate links to products I know and love.
The nutrition here is given for the basic Protein Rice pudding. It will vary slightly depending on the toppings, though the protein will remain roughly the same. Slightly more for the curd version due to the greek youghurt, slightly less for the coconut mango version, as the coconut milk has less protein than soy milk.
How to Store
As mentioned above, I often meal prep a big batch for the week and store it in a lidded container in the fridge. It will keep quite happily for about 3-5 days, depending on the milk you used.
If you want to mix it up, portion the Protein Rice Pudding into single portion jars and add your favourite toppings, to have an amazing meal to grab and go.
- Prep Time: 5 minutes
- Cook Time: 10 minutes
- Category: Breakfast, Dessert, Dinner, Snack
- Method: Cook
- Cuisine: American, Fusion
Nutrition
- Calories: 388
- Sugar: 5
- Sodium: 399
- Fat: 7
- Saturated Fat: 1
- Carbohydrates: 48
- Fiber: 3
- Protein: 33
- Cholesterol: 50
