High-Protein, Low-Carb Old-Fashioned Rice Pudding

Creamy • Cinnamon-spiced • Sugar-free • Protein-rich

Enjoy the comforting taste of old-fashioned rice pudding with this high-protein, low-carb version. Instead of white rice and sugar, this recipe uses cottage cheese, Greek yogurt, and protein powder to create a creamy pudding with warm cinnamon, vanilla, and nutmeg flavor.

10 min

Prep time

15 min

Cook time

4 servings

Yield

Ingredients

• 1 cup (225 g) full-fat cottage cheese
• 1 cup (240 g) plain Greek yogurt, preferably high-protein and unsweetened
• 1 cup (240 ml) unsweetened almond milk
• 2 large eggs
• ¼ cup (about 25–30 g) vanilla whey protein powder, low-carb
• 2–3 tbsp granulated erythritol or monk fruit sweetener, to taste
• 1 tsp vanilla extract
• ½ tsp ground cinnamon
• ¼ tsp ground nutmeg
• Pinch of salt
• 1 tbsp chia seeds, optional, for a thicker texture

Instructions

1. Blend the cottage cheese: Blend the cottage cheese until smooth and creamy, with no noticeable lumps.

2. Prepare the base: In a saucepan, combine the almond milk, sweetener, cinnamon, nutmeg, and salt. Heat gently over medium-low heat until warm, but do not boil.

3. Whisk the eggs: In a separate bowl, whisk the eggs. Slowly add a few spoonfuls of the warm almond milk mixture while whisking continuously to temper the eggs.

4. Thicken the mixture: Pour the egg mixture back into the saucepan. Cook over low heat for 3–5 minutes, stirring constantly, until slightly thickened. Do not allow it to boil.

5. Add the protein: Remove the saucepan from the heat. Whisk in the vanilla protein powder gradually until smooth, avoiding lumps.

6. Make it creamy: Let the mixture cool for a few minutes, then stir in the blended cottage cheese, Greek yogurt, and vanilla extract. Add chia seeds if desired.

7. Chill and serve: Divide into four serving bowls. Refrigerate for 1–2 hours for a thicker, chilled pudding, or enjoy slightly warm once cooled enough to serve.

Estimated nutrition

Per serving, based on 4 servings:

• Calories: 190–230
• Protein: 20–25 g
• Total carbohydrates: 7–10 g
• Fiber: 1–2 g
• Net carbs: approximately 6–9 g
• Fat: 8–12 g

Nutrition varies depending on the cottage cheese, Greek yogurt, and protein powder used.

Tips for the best pudding

• For a traditional rice-like texture: Add 1–2 tablespoons of hemp hearts or finely chopped nuts for a little texture without using white rice.
• For extra protein: Choose Greek yogurt and protein powder with high protein content and minimal added carbohydrates.
• For a keto-friendly version: Use unsweetened almond milk and sugar-free sweetener, and check the carbohydrate labels.
• For a cinnamon-raisin flavor: Add a tiny amount of finely chopped dried fruit only if it fits your carbohydrate target; raisins can increase the carbs quickly.

Note: This is a rice-pudding-inspired alternative, not traditional rice pudding. It replaces rice with protein-rich dairy ingredients to reduce carbohydrates and increase protein.