Prot: 41g, Carbs: 84g, Fat: 5g, Cal:554


A video recipe!

If you’re not in the habit of having a high-carb post-workout meal, you may find these macros to be shocking. But this Post-Workout Rice Pudding is the perfect post-workout treat!

proteinfull baking protein cake mix classic yellow

These are actually my post-workout macros after a heavy lifting session, but of course you can adjust the recipe to fit your needs. I used maple syrup as a sweetener here (intentionally for simple carbs), but you can certainly sub that out for stevia or any other natural sweetener. I used Jamie Eason’s vanilla whey protein, which is my absolute favorite vanilla whey! And I used Paige’s Homemade Vanilla, made with love. (and bourbon.)

The only downside to this Post-Workout Rice Pudding is that you have to stir the pot frequently as it simmers. But if you’re doing other meal-prep while it simmers, it won’t seem like a chore at all.

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Give this delicious recipe a try! And look out for more of our videos. :)

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Post-Workout Rice Pudding
Nutrition Information
  • Serving size: ½ recipe (about 1 cup)
  • Calories: 553
  • Fat: 5g
  • Carbohydrates: 84g
  • Sugar: 37g
  • Fiber: 7g
  • Protein: 41g
Prep time: 
Cook time: 
Total time: 
Makes 2 servings.
  • 2 cups cooked brown rice (390g)
  • 2 cups milk, any kind (I used fat-free) (475ml)
  • ¼ teaspoon sea salt (1.5g)
  • 1 teaspoon ground cinnamon (2g)
  • 1 teaspoon vanilla extract (I used Paige's homemade vanilla) (5ml)
  • 3 tablespoons maple syrup (45ml)
  • 1 cup natural vanilla whey isolate (102g)
  1. Combine rice and milk in a saucepan over medium heat. Cover pan.
  2. Once it begins to boil, uncover and lower heat.
  3. Simmer over low heat for 30-35 minutes, stirring frequently, until the rice has completely softened.
  4. Remove from heat, and let cool slightly.
  5. Add sea salt and cinnamon. Mix well.
  6. Add vanilla and maple syrup. Mix well.
  7. Add vanilla whey. Mix well.
  8. Serve warm, or let cool and refrigerate. Enjoy!
If you're not using homemade vanilla extract, I suggest alcohol-free vanilla extract. Store bought extract with alcohol tends to give a bad taste in unbaked recipes.
A whey/casein blend like Quest protein would also work well here. I wouldn't recommend vegan proteins because of the flavor and texture.