High Protein Rice Pudding

A Dessert You Can Eat as a Meal

Let’s be honest—being on a strict diet is hard. The mental gymnastics you have to play just to feel like you’re not “missing out” is a sport in itself. That’s why recipes like this High Protein Rice Pudding exist—not just to satisfy your sweet tooth, but to trick your brain into thinking you’re indulging, while your body gets everything it needs from a balanced, nutrient-dense bowl.

Yes, you read that right. A dessert… that you can eat as a full meal.

Crazy? Maybe.

Delicious and smart? Absolutely.

A Dessert That Works With Your Goals

Usually, desserts and “high protein” don’t sit comfortably in the same sentence. Add words like rice and cream to the mix, and the diet police might start knocking at your door. But this dish bends the rules—and in the best way possible.

The final stats speak for themselves:

• Calories: 435
• Protein: 33g
• Carbohydrates: 80g
• Fat: 9g

That’s not just dessert territory. That’s solid meal macros—especially if you’re hitting the gym, following a high-protein plan, or even cutting. It’s satisfying, energizing, and leaves you with zero guilt.

Why It Works: The Smart Breakdown

You might wonder how something that uses whole milk and heavy cream ends up with just 9g of fat. That’s the beauty of smart portions and protein-forward thinking.

Let’s break down the nutrition logic here:

• Whole Milk & Heavy Cream: A small amount gives you richness and creaminess without going overboard on fat. 1/2 cup of whole milk and 1 tbsp of cream—both controlled and purposeful.
• Cooked White Rice: Easily digestible, a great post-workout carb, and perfect for texture. When chilled and mixed right, it transforms into that comforting, pudding-like consistency we all crave.
• Egg-Based Protein Powder: Here’s the game-changer. Gaspari Proven Egg protein in salted caramel not only adds serious protein but also flavors the pudding without the need for sugar or artificial junk.
• Stevia, Cinnamon & Vanilla: The holy trinity of “sweet without the cheat.” They bring warmth, flavor, and sweetness—without spiking your blood sugar.

Ingredients You’ll Need

Here's everything you need to make one serving:

•  1 cup cooked, refrigerated rice
•  1/2 cup whole milk
•  6 packets of Stevia
•  1 tbsp heavy whipping cream
•  1/2 tsp vanilla extract
• 1 tsp cinnamon
• 1 scoop Gaspari Proven Egg protein (Salted Caramel)

Optional Add-Ons:

Want to elevate it? Add a dash of nutmeg, top it with berries, or mix in some chia seeds for texture.

Check out this link for the detailed video: (https://www.youtube.com/watch?v=SPN2d-toOhI)

Quick & Easy Directions

No cooking skills required. Just a bowl and a spoon.

1. Dump all the ingredients into a large bowl.
2. Mix thoroughly until smooth. Make sure all lumps are gone and the protein powder is fully dissolved.
3. Refrigerate for 2–3 hours—or overnight for best results.

That’s it. No stovetop. No complicated methods. Just mix, chill, and enjoy.

Tastes Like Dessert, Fuels Like a Meal

So many people struggle with sticking to a high-protein plan because the meals get boring. This changes that. The first bite hits you with that creamy, caramel-cinnamon flavor, and you almost forget it's a health-conscious meal. It’s cold, comforting, a little sweet, and incredibly filling.

Use it as:

• A post-workout recovery meal
• A late-night sweet fix without breaking your macros
• A breakfast prep option when you don’t want another boring shake or eggs
• A contest-prep-friendly dessert if you're keeping fats low but still need flavor

Why High-Protein Desserts Are the Future?

In the world of health and fitness, we’ve finally moved past the “dry chicken and broccoli” phase. People want meals that feel indulgent but are functional. That’s where high-protein desserts come in. They make the journey sustainable.

Let’s face it: if you can eat something that tastes like rice pudding and still be on track to hit your physique or fitness goals, why wouldn’t you?

Start Eating Smart

This isn’t about pretending you’re not dieting—it’s about being clever with your food choices. When something tastes like dessert but fuels you like a meal, it becomes a lifestyle. And that’s the secret sauce behind consistency.

So next time your sweet tooth hits, skip the store-bought junk or flavorless protein bars. Whip up this high-protein rice pudding instead. It takes minutes to prep, and the payoff is a mouthful of creamy, cinnamon-kissed goodness that keeps your goals in check.

FAQ: High Protein Rice Pudding

Q: Can I use almond milk instead of whole milk?
A: You can, but it may reduce the creaminess. The macros will change slightly—lower fat, but potentially lower satisfaction too. Feel free to experiment.

Q: What if I don’t have Gaspari Proven Egg protein?
A: Use any egg white or whey protein, but make sure it blends well. Salted caramel gives the best taste, but vanilla or cinnamon roll flavors work too.

Q: Can I eat this every day?
A: Sure! Just make sure it fits into your daily macros and nutritional needs. It’s a great way to break food monotony.

Q: Is this kid-friendly?
A: Absolutely! Just reduce or skip the Stevia if serving to younger kids.