Sugar-Free Protein Rice Pudding

With 244 kcal and 20g of protein per serving, it supports muscle recovery while helping you manage sugar cravings with minimal sugar intake.

Ingredients

Calories next to each ingredient are for that ingredient across the whole recipe (2 servings), not per serving.

• 400 ml semi-skimmed milk · 183 kcal in the whole recipe
• 50 g rice · 183 kcal in the whole recipe
• 30 g whey protein powder (vanilla) · 122 kcal in the whole recipe
• Sweetener, cinnamon

Method

1. Required equipment: A medium-sized pot, a whisk, and small oven-safe bowls.

   

2. Place the rice in the pot and add enough water to just cover it.

   

3. Turn the stove to medium heat and boil the rice for about 10 minutes until all the water is absorbed.

   

4. Pour the milk into the pot and turn the stove to low heat.

   

5. Cook the mixture for about 15 minutes, stirring constantly until it thickens.

   

6. Remove the pot from the heat and wait 5 minutes for the mixture to cool down.

   

7. Add the whey protein powder and sweetener, then whisk until smooth.

   

8. Divide the mixture equally into the oven-safe bowls.

   

9. Place in a preheated oven at 200°C (392°F) for 5 minutes until the tops are lightly browned.

   

10. Remove from the oven, sprinkle with cinnamon, and serve.

    

A Besly kitchen recipe — portions, macros and step photos by Besly.