Protein Rice Pudding

Updated: Feb 16, 2019

There are not many things better than curling up in front of a book or movie with a bowl of warm ooey-gooey goodness on your lap. Or even just sitting at a table. In general, bowls of mush are hard to beat [we're talking about oatmeal, cream of rice, tapioca, anything 'pudding' like]...

Which is why this protein rice pudding recipe is soooooooooo nice! It's easy, high in protein, macro-friendly, gluten and dairy free, and can be made with so many modifications to satisfy anyone's needs.

Recipe Instructions

You Will Need

  • 1 cup unsweetened almond milk (any milk/milk-alternative option will work)

  • 1 cup cooked rice*

  • 85g riced cauliflower* (optional)

  • 175g egg whites** (optional)

  • 12g peanut flour*** (can sub with protein powder)

  • Cinnamon

  • Stevia (or other sweetener)

  • Sea salt

*Any rice will work, we've been using Jasmine Rice that we meal prep in our rice cooker. Also, the amount can vary - anywhere from 1/2 to 1+ cups, just adjust the milk accordingly. The cauliflower amount can also be adjusted, for example we've done higher ratios of cauliflower to rice (100+g cauliflower & 3/4 cup rice) & it works - just a bit of a different texture and not as thick.

**Not necessary. but definitely adds more #volume & #protein yo!!

***Peanut flour adds a really great taste and creamier texture. However, you can sub with more protein powder if desired instead (or use both).


  1. If necessary, cook rice first (major key alert - rice cooker meal prep your rice in bulk, SO convenient) and rice/cook cauliflower. To rice your cauliflower, simply place cauliflower in a blender or food processor and pulse until reaching a rice consistency. We then steam the riced cauliflower in the microwave for about 2-3 minutes until it's cooked.

  2. Bring almond milk to a boil in a small to medium sauce pan (set on high)

  3. Once boiling, add cooked rice and cauliflower (if using) and reduce to a simmer

  4. Continue to mix rice and cauliflower in the milk until most of the liquid is absorbed (about 5 minutes)

  5. If using egg whites, add in at this point and continuously mix until egg whites are cooked and well combined

  6. Add peanut flour (and/or protein powder), sweetener (to taste - we use about 1/2 tsp stevia or 2 full pumps of liquid stevia), cinnamon (we used 1/2 tsp) & a few grinds of sea salt, & mix until well combined

  7. Transfer to a cozy bowl & enjoy! [see below, is that bowl not the definition of "cozy"?]

Macronutrients: 57 carbs, 4 fat, 30 protein for the entire bowl.

These macros are based on the ingredients we listed but can easily be modified to your needs. For lower carb, reduce the rice and add in more cauliflower. For higher protein, add in protein powder or use more egg whites. For even more yumminess, see endless mix-in & topping ideas below!

Mix-In/Topping ideas:

  • PB2 (or other peanut flour)

  • Protein powder (lemon flavor protein powder is AMAZING in this)

  • Fresh squeezed lemon

  • Pudding mix (dairy free/#macrofriendly option: Simply Delish brand, but not soy free)

  • Cacao powder // unsweetened cocoa powder

  • Cacao nibs // chocolate chips (Enjoy Life mini chips are the BOMB - #allergenfree)

  • Pumpkin puree (Fall-twist, anyone?)

  • Pumpkin pie spice

  • Cinnamon

  • Fruit (amazing combo: lemon base + PLUM)

  • Maple syrup

  • Honey

  • Any nut or seed butter (really shouldn't be optional)

  • SUPERFOODSSSSS!!! (Gogi berries, mulberries, etc. etc. etc.)

  • Frozen pomegranate seeds

  • Pretzels (Quinn are our favorite - #allergenfree (including corn!))

  • Mini cheesecake bits (see our no bake cheesecake recipe!)

  • Hemp seeds

  • Chia seeds

  • Nice-cream

This list could go on forever, so get creative & let us know how you like it!

We topped this bowl of protein rice pudding with dragon fruit balls, mini chocolate chips, pretzels, frozen pomegranate, mini cheesecake bits, PB sludge (peanut butter + egg white protein powder), hemp seeds, mulberries, & 2 slices of our no-bake cheesecake. The more toppings the merrier :)