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High-protein rice pudding with almond milk

Name: High-Protein Rice Pudding with Almond Milk, Cinnamon and Raspberries
Prep time: 5 min
Cook time: 20 min
Total time: 25 min
Yield: 1 serving
Cuisine: Fitness
Ingredients: 50g round rice (uncooked); 300ml unsweetened almond milk; 1-2 cinnamon sticks (optional, for cooking); 120g egg whites (4 egg whites); 15g vanilla whey protein; 80g 0% quark or Greek yogurt; Cinnamon powder; Sweetener; Vanilla extract; 80g fresh raspberries or blueberries

Childhood comfort food, rebuilt for a cutting phase. 28g of protein, 325 kcal, ready in 20 minutes. Unsweetened almond milk instead of regular milk — fewer carbs, easier on digestion. The key move: egg whites stirred directly into the hot rice. They thicken the whole thing without changing the flavour.

Macros per serving (1 bowl)

325 Calories

28g Protein

6g Fat

36g Carbs

Values tracked on MyFitnessPal by Bahri · Weigh ingredients for accuracy

Why this works for a cutting breakfast

When you're cutting, breakfast needs to do two things: hit a solid protein target early in the day to limit muscle breakdown, and keep you full long enough to reach lunch without snacking. This bowl does both. The carbs from rice fuel a morning training session if you work out early. The 28g of protein — split between egg whites, whey and quark — kick-starts muscle protein synthesis from the moment you wake up.

The protein-to-carb ratio (28g / 36g) sits in a solid range for a moderate deficit — works well in a 1,800–2,200 kcal day without blowing your numbers.

Ingredients (1 serving)

50g round rice (uncooked)Arborio or standard round rice — absorbs milk better than long grain

300ml unsweetened almond milkUnsweetened only — the sweetened version adds unnecessary carbs and sugars

1-2 cinnamon sticks (optional)Drop them in the milk while cooking — deep cinnamon flavour throughout, remove before adding egg whites

120g egg whites (4 whites)Carton egg whites work just as well as separating fresh eggs

15g vanilla whey proteinStirred in off the heat — adding it while hot makes it clump and go bitter

80g 0% quark or Greek yogurtSpooned on top at serving time

80g fresh raspberriesOr blueberries — both work well

Cinnamon powder + sweetener + vanilla extractTo taste — vanilla extract boosts perceived sweetness with zero calories

Instructions

Cook the rice in almond milk

Rinse the rice under cold water. Add to a saucepan with the almond milk and a pinch of salt. Optional: drop in 1-2 cinnamon sticks for deeper flavour. Cook over low heat, stirring regularly, for 18-20 minutes until the milk is fully absorbed and the texture is creamy. Remove cinnamon sticks.

Check the texture

Once the rice has absorbed the milk and looks thick and creamy, turn the heat to very low. You want the temperature down before adding the egg whites — too hot and they'll scramble into chunks.

Whisk in the egg whites

Pour the egg whites in a steady stream while whisking continuously for 2 minutes. They'll coagulate gently and thicken the pudding without forming lumps. Don't stop whisking during this step.

Add whey off the heat

Remove from heat. Wait about 1 minute for the temperature to drop slightly, then stir in the vanilla whey protein and sweetener until fully dissolved. Add a few drops of vanilla extract.

Assemble and serve

Pour the rice pudding into a bowl. Spoon the quark in the centre, arrange raspberries around it and dust with cinnamon powder. Eat warm or let it cool for 5 minutes — both work.

Coach tips

Never add the whey while the pan is still on the heat — above 70°C it clumps and turns bitter. Always off the heat, always.
Carton egg whites (pasteurised) are more convenient than separating fresh eggs and give identical results.
This keeps well overnight — make it the evening before and eat it cold the next morning. The texture thickens in the fridge, which actually makes it better. Add the fruit just before eating.
Want to push protein higher? Swap the quark for skyr — same volume, 3-4g more protein per serving.
The cinnamon sticks during cooking are a game changer — the flavour goes much deeper than just dusting powder on top. Worth trying at least once.

Variations

Blueberry version Swap raspberries for 80g blueberries — more antioxidants, slightly lower glycaemic index

Chocolate version Use chocolate whey + 5g unsweetened cocoa powder + raspberries — same macros, different mood

Dairy-free version Already dairy-free with almond milk — skip the whey and use a plant-based protein instead if needed

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