This is a simple recipe for old fashioned Rice Pudding with a twist! The twist being, it is made using liquid whey protein and almond butter to ‘up’ the protein amount.
Protein Whey Pudding is made in a saucepan making it quick and easy. There’s lots of flexibility with ingredients, how to make it and substitutions if liquid whey is not something you have in your fridge!
Why You Should Make This Easy Rice Pudding Recipe
- Easy to make and quick – only 20 minutes stovetop. There are step by step instructions.
- Healthier dessert when compared to other desserts.
- This recipe uses up leftover rice and / or whey.
- Inexpensive with easily sourced ingredients.
- Simple Rice Pudding is pure comfort food, rich and creamy!
- Low sugar and sodium content and high protein.
- Family friendly.
Why Protein Rice Pudding?
Adding extra protein to an easy Rice Pudding recipe serves two purposes. Firstly, eating carbs before working out loads the muscles with glycogen. This allows heavier weights to be lifted and more reps to be made. Secondly, adding more protein to the Rice Pudding by way of liquid whey and almond butter, helps build muscle. Protein is the building blocks the body uses to increase muscle buildup and reduce muscle breakdown.
This approach of eating Protein Rice Pudding is favored with weight lifters and people who train with weights.
Protein puddings tend to contain less sugar and the protein content keeps you fuller for longer, meaning there is a good chance you will eat less calories at your next meal.
Different Proteins Explained
What is Whey Protein?
Whey protein is the liquid portion of milk that is a by-product in cheese production. As the name suggests, it is full of proteins. It is considered a complete protein as it contains all nine essential amino acids that the human body cannot make.
Whey protein is commonly marketed as a dietary supplement, typically sold in powdered form for mixing into beverages. The primary usage of whey protein supplements is for muscle growth and development. Because it is quickly absorbed by the body, it helps promote muscle growth and recovery after exercise. As a powder, it can be found in various forms and levels of protein concentrations. The most common forms are whey protein isolate, and whey protein hydrolysate.
The whey protein used in this recipe was a by-product from making homemade Kefir. My husband makes Kefir using this recipe from Farmhouse on Boone.
Whey protein is typically clear like water with some milk solids on top. I mixed this whey before using it in the recipe, so it appears as a watery, milky liquid.
Substitutes for Liquid Whey Protein
I realize not everyone has liquid whey protein sitting in a mason jar in the fridge. The most readily accessible form of whey is whey powder. This can be commonly found in health food stores, and in the health food aisle in supermarkets. Add the corresponding amount of powder to either 4 cups / 950ml of water or milk, or a combo of the two.
Another alternative is to use ready to drink protein drinks or shakes that contain whey and are high in protein.
A more traditional way of adding protein to Rice Pudding is the addition of eggs. A couple of beaten eggs can be added to the rice for the final 5 minutes of cooking.
Is Protein Rice Pudding Healthy?
According to Dr Rehan Shah, a Board Certified Nephrologist, Rice Pudding is not only delicious but a beneficial healthy option for dessert. Some of the health benefits of Protein Rice Pudding include:
- Helping to defeat cancer due to its high fiber content. This fiber content can also fill you up and decrease the likelihood of overeating.
- Improves digestion and overall gut health because it works in conjunction with beneficial stomach bacteria.
- Can be considered a suitable dessert for diabetics if made with whole grain rice. Whole grain rice has a lower glycemic index than white rice. This helps regulate the blood sugar and avoid glucose spikes.
- Good for bone health with the presence of calcium, vitamin D and minerals present in the cream and whey.
- The presence of potassium helps reduce blood pressure and the risk of heart disease. Add some sliced banana for an even higher potassium content.
- Antioxidants present in Protein Rice Pudding help guard against cell deterioration and lower the risk of chronic illnesses like cancer and heart disease.
How to Make Rice Pudding
Here are some variations in ingredients and how to prepare Rice Pudding using them:
- Rice Pudding with cooked rice. This is a great way to use leftover rice. Use this recipe but reduce the amount of liquid to 2 cups / 450ml.
- Coconut Rice Pudding. Use 8oz / 225ml of coconut milk instead of cream and garnish with toasted coconut flakes.
- Rice Pudding made with condensed milk. Substitute cream with condensed milk. Reduce the amount of honey added as condensed milk already contains sugar.
- Use wholegrain rice to increase the fiber content. Swap the wholegrain with the white rice and add another 30 minutes to the cooking time.
- Add rose water or orange blossom water along with pistachios to make Lebanese Rice Pudding. Garnish with raisins or chopped apricots and rose buds (yes they are edible!)
Below are different methods how to cook Rice Pudding:
Stove top in a saucepan is one of the traditional ways to cook Rice Pudding. This is a stove top recipe.
Another traditional method is oven baked Rice Pudding. Prepare the recipe by combining all the ingredients (except the cream) in an oven proof dish. Cover with foil and bake in a 350 degrees F. 180 degrees C. oven for 2 hours. Finish the dish by adding cream.
Rice Pudding made in an Instant Pot is the best way to preserve the vitamins and mineral content. Again, combine all of the ingredients except the cream and pressure cook for 10 minutes. Once done, do a 10-minute natural pressure release. Then add cream to your liking.
Slow cooker Rice Pudding is another way to make it. Combine all the ingredients in the slow cooker, except the cream. Slow cook on high for about 2 ½ hours. Then add cream.
Recipe for Rice Pudding – Ingredients Needed
- Rice: short grain or arborio rice (Italian short grain rice used for risotto) is best. Failing that, then Calrose rice (medium grain rice). This is what I used. Long grain rice can be used. In UK and Ireland, buy pudding rice.
- Whey: liquid, fresh. Scroll up to see liquid whey substitutions.
- Honey: use brown or white sugar if preferred.
- Almond butter. Feel free to use peanut butter or omit altogether.
- Cinnamon: ground.
- Cream: added only to give the Pudding creaminess. Use condensed milk if preferred.
Stovetop Protein Rice Pudding
Did you know that almost every country in the world has its own version of Rice Pudding? Well here’s mine:
Place the liquid whey, honey, almond butter and cinnamon in a pot. Blend together and heat through.
Place the rice in a sieve and run under cold water until the rice water is clear. Drain off excess water and add the rinsed rice to the pot.
Blend well together.
Place the lid on (very important). Bring the liquid to a boil, then simmer for 20 minutes.
After 20 minutes, remove the lid and test the doneness of the rice. If there is still a bite, then replace the lid and cook for a further 5 minutes.
Once the rice is at a desired level of doneness, add your desired amount of cream.
What Are The Safety Rules When Cooking Rice?
Keep the following rules in mind when cooking rice:
- Practice a good control over your household inventory of rice to ensure it is not stored for too long.
- Rinse rice thoroughly before cooking to remove starch and any physical contaminants, such as stones.
- Rinsing rice will also reduce most of the naturally occurring arsenic content. Multiple washes are needed (about 5-6 times) until the water is clear. (Refer to Section 5.3.3 in this report about arsenic in rice produced by the FDA.)
- If possible, cook only the quantity required.
- During the cooking of rice, bring it to a boil quickly. Then simmer it above 140 degrees F / 60 degrees C. Keep it out of the danger zone — which is between 40°F and 140°F . During this danger zone bacteria grows rapidly. Serve rice immediately after cooking.
Can Rice Pudding be Reheated?
If you prefer warm Rice Pudding and want to reheat any leftovers, then make sure the Rice Pudding warms up quickly. This allows the Rice Pudding to pass through the danger zone temperature range (40°F and 140°F) rapidly. The best method is saucepan / stovetop method, second best is a microwave. Do not use a slow cooker. The Rice Pudding will linger in the danger zone.
Rice is more problematic than some other leftover foods as it may contain bacteria called Bacillus cereus, which survives some cooking processes . According to Medical News Today, Bacillus cereus is often the cause of food poisoning from reheated or cooked rice.
Got Questions?
I’ve got answers – hopefully!
Rice Pudding is naturally gluten free as long as you don’t add a gluten filled ingredient to it, such as a crumbled up cookie to decorate it with.
Yes Rice Pudding can be frozen. Place the desired quantity into a plastic tub or mason jar with a lid, or a freezer bag. Freeze for up to 3 months and defrost in the refrigerator. Stir well before consuming.
Only if you use Konjac rice. This is ‘rice’ made with konjac flour and water. Konjac is a starchy, tuber like root vegetable grown in SE Asia. The vegetable is dried and then milled to produce flour. Follow the cooking directions on the package, it typically takes 1 minute to cook. Add the konjac rice to a quarter of all the ingredients. Bring to a boil, then lower heat and simmer for 5 minutes. The liquid will reduce and the result will be a creamy Keto friendly Rice Pudding.
That depends on personal preference and culture. In the Nordic countries, along with Peru and Brazil, warm Rice Pudding is favored, whereas in Spain, USA and SE Asia, Rice Pudding is more commonly served cold.
More Comforting Dessert Recipes
Protein Rice Pudding
Ingredients
- 2 pints fresh liquid whey 4 cups
- 16 oz rice 2 cups. See notes under ingredients section as to what type of rice is best.
- 2 tsp cinnamon
- 3 tbsp honey
- 2 tbsp almond butter optional
- 8 oz cream or condensed mill
Instructions
- Place the liquid whey, honey, almond butter and cinnamon in a pot. Blend together and heat through.
- Place the rice in a sieve and run under cold water until the rice water is clear. Drain off excess water and add the rinsed rice to the pot.
- Blend well together.
- Place the lid on (very important). Bring the liquid to a boil, then simmer for 20 minutes.
- After 20 minutes, remove the lid and test the doneness of the rice. If there is still a bite, then replace the lid and cook for a further 5 minutes.
- Once the rice is at a desired level of doneness, add your desired amount of cream.
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