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How to Make Rice Pudding with Whey Protein Isolate

By Jenna Stangland, MS, RD, LDN - Guest Blogger

Unless I am planning on a night of stir fry with sticky brown rice OR out of time and feeling like a Chinese chicken and broccoli night in…rice just doesn’t show up on my plate very often. September was National Rice Month, which got me thinking about new rice-related recipes and how to get creative with this classic ingredient.

Rice comes in at a slim 100 calories per ½ cup serving; plus it is gluten free, sodium free, cholesterol free and trans-fat free. But it is NOT free of all nutrients. In fact, rice has 15 vitamins and minerals including iron, zinc, folate and other B vitamins. So, basically, it is a simple and versatile grain that replenishes carbohydrate stores and still provides some great nutritional value.

Rice doesn’t carry as much protein as many other foods, though. Here is an easy BiPro rice pudding recipe to celebrate National Rice Month and still get a balance of fruit and whey protein isolate!

Ingredients:

  • 1 cup of rice (cooked)
  • 3 scoops of unflavored BiPro RENEW
  • 3-5 tbsp of water, milk, or nut milk
  • Spices (Nutmeg, Cinnamon, cardamon, or allspice)
  • Zero-calorie sweetener (optional)
  • Fruit of your choice (some options I recommend are: apples, bananas and golden raisins)
  1. Cook the rice per package directions.
  2.  Add 3 tablespoons of water or milk to a large bowl to start. Add one scoop at a time. I prefer to use unflavored BiPro whey protein powder because it mixes incredibly well due to its lack of fillers; it only contains two ingredients! You could also use BiPro vanilla or chocolate flavors depending on what fruit and spice combination you want to add in.
  3. Allow the BiPro to settle into the liquid and slowly add the additional water until you get the right consistency to make a pudding. The protein pudding should not be a paste, but it shouldn’t runny.  
  4. Mix in your spices of choice. Start with a 1/8 of a teaspoon, and add until you've reached the desired spice level.  Cinnamon and nutmeg are the traditional choices for rice pudding, but there are options like cardamon and allspice. Add sweeteners to taste (optional).
  5. Once your spices are mixed in, add the rice. Add it slowly for easier mixing. Make sure the whey protein pudding mixture coats the rice.
  6.  Add fruit (optional) I’m in Minnesota and it’s autumn, so apples are in abundance right about now and that’s the route I go.

Have any protein- or nutrition-related questions? Send them to BiPro's nutritionist. 



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