Protein rice pudding
A childhood dessert the fitness way: rice cooked in milk and enriched with whey — a creamy, calorie-rich snack that satisfies.
Nutrition values per serving, computed from the ingredients.
Ingredients
- check_circle100 g pudding rice
- check_circle600 ml semi-skimmed milk
- check_circle30 g vanilla whey protein
- check_circle1 tablespoon honey
- check_circle1 pinch of cinnamon
Method
- 1Cook the rice gently in the milk for 25 minutes, stirring regularly.
- 2Off the heat, let cool slightly then stir in the whey and honey.
- 3Divide between two ramekins and dust with cinnamon.
- 4Enjoy warm or cold.
The childhood dessert turned training snack
Rice pudding is a comforting dessert you can turn into a genuine athlete's snack: by adding whey and limiting sugar, this version shows 23 g of protein, 71 g of carbs and only 7 g of fat for 431 kcal across two servings. Creamy, naturally sweet, it satisfies while providing protein and quality carbs.
A carb + protein snack
With its carbs (rice, milk) and protein (milk, whey), it is a good snack around training, especially after a session to refuel. When cutting, go easy on the honey and use semi-skimmed milk; when bulking, increase the rice and add dried fruit. It is also a clever dessert to end a meal on a protein note.
Making it creamy
Use short-grain rice, which releases its starch and gives the creaminess. Cook it gently in the milk, stirring regularly, without rushing: it is the slow cooking that creates the creaminess. Add the whey off the heat, once the rice has cooled a little, so you don't cook it (it would turn grainy). Cinnamon or vanilla flavour it without calories.
Flavouring and varying it
Rice pudding is a neutral base that takes any flavouring, without adding meaningful calories. Vanilla and cinnamon are the classics; cocoa makes a chocolate version, orange or lemon zest a fresh note, a touch of orange blossom a Mediterranean aroma. Choose a flavoured whey (vanilla, chocolate) to boost the taste without sugar.
For toppings, a few berries, sugar-free compote, diced apple or a handful of dried fruit add variety from one day to the next. For a more indulgent bulking version, a little peanut butter or dark chocolate chips are enough. One base, dozens of variations to never tire of this snack.
What to pair it with
To vary protein-rich dairy snacks and desserts, these recipes extend the idea.
Key takeaways
- 23 g protein for 7 g fat: rice pudding turned into a training snack.
- A good carb + protein snack around training.
- Short-grain rice + slow cooking = creaminess without cream.
- Add the whey off the heat so it doesn’t turn grainy.
Frequently asked questions
Is rice pudding a good snack for training?
In this protein version, yes: it combines carbs (glycogen refuel) and protein (whey, milk), useful around training. Just watch the added sugar and portion to stay within your calories.
Which rice for creamy rice pudding?
Short-grain (pudding or arborio) rice is ideal: it releases lots of starch and gives the characteristic creaminess. Long-grain rice suits it less as it stays separate. Cook it slowly in the milk, stirring.
Can you eat it cold?
Yes: rice pudding can be eaten hot, warm or cold to taste. Cold, it thickens; add a little milk to loosen it. It keeps 2-3 days in the fridge, handy as a make-ahead snack.
Track your nutrition and progress
Log your workouts, your weight and your records — free, on mobile and desktop.