Recipe: Whey Protein Rice Pudding That’ll Cream Your Jeans


For the past few years, oatmeal volcanoes curbed my sweet cravings. But since True Protein changed their whey and since I haven't been eating oats, I needed a new outlet. Enter: whey protein rice pudding.


  • Rice
  • Whey protein
  • Water
  • Fruit
    • Apples
    • Bananas
    • Raisins
  • Spices
    • Nutmeg
    • Cinnamon
    • Cocoa


The first step in the rice pudding adventure is making my whey protein pudding. I'll recap that below if you're too lazy to check out the video. Make sure you have some rice cooked. And make sure it's ready to soak in glory before being disintegrated by your stomach acids. The total amount of rice you need depends on how creamy you want your rice pudding. I just add the rice in hunks, stopping whenever it overflows. (I suck at moderation.)


We start with the pudding. Throw some water into a bowl big enough for your appetite. Remember, you're going to be adding in rice so you need a big bowl. Add 3-5 tablespoons of water to start (assuming you're going with three total 70cc scoops of protein; adjust as needed). You could use milk or heavy cream instead of water if that suits you.


Throw in the whey protein, one 70cc scoop at a time. If you add in all three at once you have to mix like a grandma to make sure the powder doesn't fluff all over the place. This recipe is designed to use three scoops, so adjust the quantity if you want to make less. I use plain, unflavored boring whey. You could use fancy flavored stuff, but that's just not my bag, baby.

The original three tablespoons of water might not seem like much, but it is. Let the whey settle into the liquid. Somehow it always seems like you're going to need more water. Somehow you almost never do. This varies by brand though, so expect fluctuations. Experiment. Level up your chef skills.


If by chance you do need more water (or whatever liquid you used), add it one tablespoon slowly. Always err on the side of less liquid. You can always add more. But you can never take it away. Add too much too soon and you’re screwed.


You want the protein pudding to be a little sludge-like. It should ooze off of the spoon, but it shouldn't run. We're making rice pudding not rice soup. So slowly add water until you get the right consistency.


Mix in your spices of choice. I like a teaspoon of cinnamon, nutmeg, and cocoa. But you can use whatever. Artificial sweetners are for sissies though. Don't be a sissy.


Once your spices are mixed in, add the rice. Add it slowly for easier mixing. Stop adding the rice whenever you reach a consistency you like. Mix it up all nice and good so that the protein pudding coats the rice.


Scour your kitchen for fruit that pairs well with the creation thus far. Apples work good. Bananas work better. You can't go wrong with raisins either. In this picture I'm gnawing on a honeycrisp apple, which are my favorite kind of apple. If you see them, buy them. And then thank me.


Take sweet close up pictures of honey crisp apples mingling with golden raisins. Then consume.



Trying to lose fat, build muscle, and build a body you’re proud of?

Maybe you’re a little lost right now.

Maybe you don’t have much motivation.

Maybe you don’t what program or diet to use.

I don’t know…

But what I do know is this:

Everything you need is inside of you.

You’re capable of more than know.

You just have to open your eyes.

My weekly column can help.

Just a small little honest note from me sent every Sunday.

Unless I’m hungover.

And then it comes Monday.

What I’m trying to say is that it’ll come Monday.

(These weekly columns don’t get posted to the site.)

Comments on this entry are closed.

  • Siddharta December 28, 2012, 11:27 pm

    Sounds great, I look forward to trying it. Any type of rice recommended? Do you think this would work with basmati?

    • Anthony December 31, 2012, 2:58 am

      It might. I’d just go for it.

  • steve December 29, 2012, 3:59 pm

    Sweet man lol. Gonna have some tonite. I am indulging in the whey creamer in my coffee this very moment.

    • Anthony December 31, 2012, 3:05 am

      Nice. I can’t drink coffee at night. Gives me sleep issues.

  • Lewis December 29, 2012, 4:30 pm

    Awesome! Can’t wait to indulge in this post-workout. Anyway I noticed two misspelled sentences that could be fixed. The first one being “Artificial sweetners are sissies though”, think you meant “are for sissies”. The second is, ” If you see them, but them.”, think you meant to say “buy”.

    • Anthony December 31, 2012, 3:05 am

      Indeedy. Thankyousir.

  • matt December 29, 2012, 10:23 pm

    that last pic made me lol. Classic. This looks good, will try it soon.

    • Anthony December 31, 2012, 3:07 am

      Tis very good. Let me know what you think of it.

  • Mike December 31, 2012, 5:15 am

    I too love oatmeal volcanoes!
    I tried whey rice pudding post workout this morning.
    Vanilla whey with bananas and blueberries… The bomb!
    Thanks Anthony!

  • Chris A December 31, 2012, 5:16 pm

    Mine came out great. I used vanilla whey powder, cinnamon and water. Thinking next time I’ll substitute milk to make it a bit more creamier. Way to go though- it’s a nice change from a muscle shake.

    • Anthony January 3, 2013, 4:24 pm


  • Rajat Desikan January 1, 2013, 6:38 pm

    Love it. Rice is a staple part of my diet. Can’t live without it. make an Asian-rice bowl-squat joke and I may kick you 🙂

    • Anthony January 3, 2013, 4:26 pm

      No asian squat jokes here. Prolly get flamed by fitness peeps more so than asians haha because of the squat reference.

  • Chris January 3, 2013, 3:12 pm

    Anthony, do you use a particular brand of whey protein? My (vague) recollection is that your nutritional go-to man was against the use of protein powder (or at least low quality ones).

    • Anthony January 3, 2013, 4:31 pm

      Low quality whey can cause some problems, but I’m a lazy guy at times. Whey is cheap and makes me delicious rice pudding. So I eat it. I go with True Protein simply because it’s one of the few places you can get whey without added junk.

  • Anthony January 7, 2013, 2:24 am

    I remember the first time I had a honeycrisp apple. It was like God’s vagina. Lol.

    • Anthony January 9, 2013, 3:09 pm

      Such a wonderful descriptor!

  • craig OC February 21, 2013, 9:00 pm

    Def going to try this!

  • gian April 24, 2013, 8:51 pm

    This reminds me of one of my favorites that I never eat anymore….

    Mango + Rice + Coconut Milk pudding (a Thai speciality)

    Going to make it with your recipe. THANKS!

    • Anthony April 24, 2013, 11:24 pm

      Sounds delicious.

  • Marco September 13, 2013, 4:50 pm

    May I add a tablespoon of two of honey?
    Is that for sissies?

    To have an idea, how many grams of rice do you add to the mix of 3-5 tablespoons of water and three 70cc scoops of whey proteins?

  • marina March 25, 2014, 12:54 pm

    enjoyed reading the way you described the recipe/method more than the actual recipe itself hahaha..
    “We’re here to make rice pudding not rice soup”. Love it.

    • Anthony March 27, 2014, 11:11 pm

      i tend to write too much.

  • Devin May 2, 2015, 4:06 am

    You are a saint. The first time I tried this, it was an epiphany for what to eat every training day. Thank you.

    But how do you make your whey tasty on rest days with no vehicle for the pudding? There’s just so much I don’t like about shakes…

    • Anthony May 19, 2015, 6:29 pm