healthy rice pudding

How to Make Creamy, Healthy Rice Pudding (plus recipes!)

Say good morning to your new favorite healthy breakfast. This is your fool-proof guide on how to make healthy creamy rice pudding that’s perfectly thick, amazing for you, delicious, naturally sweetened, and packed with protein! With this step-by-step process and my best healthy tips, you’ll be ready to make the best healthy rice pudding recipe for an easy meal prep breakfast or delicious low calorie dessert.

These creamy rice pudding recipes are gluten free, optionally dairy free, and refined sugar free. Find my unique flavor ideas and favorite recipe below!

healthy rice pudding

Unpopular opinion: rice pudding makes a WAY better healthy breakfast than overnight oats. Yes, I’m firmly a rice pudding girl and let me tell you why. Rice pudding is just so much more texturally satisfying, they’re naturally packed with whole grains and fiber, and you can add a ton of protein to make it thick and satiating. Kind of like my viral freezer burritos, except in dessert for breakfast form.

How to make creamy, healthy rice pudding

If you’ve never made rice pudding before, you’re about to experience one of my all time favorite go-to healthy breakfast ideas. You’ll need just a few simple ingredients to make this nutritiously creamy rice pudding base. It’s quick, easy, and uses ingredients you probably already have on hand. Once you have the base, get creative and add your favorite healthy toppings and mix-ins! But first, let’s make that base. You’ll need:

  • Rice: a medium-grain white rice like Jasmine will work best here for texture and add in a great source of iron!
  • Milk: feel free to use whatever milk you like, whether that’s dairy free or dairy full. Any milk will work!
  • Maple syrup: we’re naturally sweetening this healthy breakfast with a dash of real maple syrup.
  • Sea salt: fine grain sea salt will add a health boost of trace minerals and micronutrients!
  • Eggs: adding beaten eggs to the cooked rice gives it a creamy texture along with a boost of protein! I always recommend organic and pasture-raised when possible.
  • Chia seeds: this omega-3 and protein-packed superfood contributes to the creamy rice pudding texture.
  • Vanilla extract: real vanilla extract adds a delicious dessert-like flavor with anti-inflammatory benefits!

What makes this creamy rice pudding recipe so healthy?

I designed this healthy rice pudding recipe to alleviate a broad spectrum of our health woes and add in a bunch of health benefits by using ingredients that are shown in research to:

healthy rice pudding

Make it a resistant starch!

Resistant what? Whether you’re on a low-carb diet like keto or are seeking a breakfast recipe that balances blood sugar, reduces inflammation, or promotes weight loss, you’ll want to know this science-backed health secret. Let the rice pudding cool in the fridge before eating it. Rice, when cooled, turns into a resistant starch which acts as a prebiotic, helping to feed the gut’s good bacteria.

Its metabolized like dietary fiber and offers the same health benefits like better digestion, weight loss, blood sugar balance, and lessens inflammation. We dive deep into this (honestly mind-blowing) topic in my podcast episode with the Glucose Goddess.

Try these delicious flavor combinations

My favorite wild blueberry rice pudding recipe is a few scrolls down, but feel free to try out any of these easy and delicious flavor combinations!

  • Tropical pineapple: use coconut milk, frozen pineapple chunks, and top with shredded coconut and banana slices
  • Chocolate covered strawberry: use a chocolate flavored milk or add in cacao powder to the base, frozen strawberry pieces, and top with mini chocolate chips or cacao nibs
  • Apple pie: swirl in cinnamon and a little ginger to the base, sautéed diced apples, and top with graham cracker crumbs

Add superfood mix-ins and toppings

Adding a nutritional boost to your creamy rice pudding can be a lot of fun. Here’s some of my favorites:

Fruit: frozen berries, banana, pineapple, and mango would all be delicious.
Nut butter: drizzle a bit of peanut butter, almond butter, cashew butter, sunflower butter or whatever your favorite nut or seed butter is on top or in layers as you plate your breakfast.
Superfood spices: cinnamon, cacao, maca, and ginger would be perfect for adding more health benefits and flavor.
Crunchy texture: this homemade granola or some roughly chopped nuts, cacao nibs, or carob chips would make this healthy breakfast feel like such a treat.

Perfect rice pudding in 3 easy steps

Rice pudding is definitely one of the easiest, most delicious healthy meal prep breakfast recipes you can make. You’ll need about about 25 minutes and one pot to make them!

  1. Make the base. In a medium pot, combined the rice, milk, and salt and bring it to a boil over medium-high heat. Once boiling, reduce the heat to low and cover. Let it simmer for 20 minutes.
  2. Stir in the mix-ins. Stir in your frozen fruit, vanilla extract, chia seeds, and maple syrup. Add the beaten egg and cook on low for 2 more minutes, stirring constantly.
  3. Add toppings and enjoy. Divide the mixture into two mason jars or bowls and either save them for later or add your favorite toppings and eat while it’s warm with a friend or family member!

How to meal prep rice pudding

Want to make a big batch to have on hand for breakfast all week long? Double up the recipe and store in the refrigerator until you’re ready to eat.

More make-ahead breakfast recipes to try:

Easy Pumpkin Spice Rice Pudding

Make Ahead Monster Breakfast Bars

Grain Free Double Chocolate Chunk Muffin Tops

Sweet and Spicy Thai Satay Freezer Burritos

Cookies and Cream Overnight Oats

I hope you enjoy, and tag me if you make this Healthy Creamy Rice Pudding on Instagram (@lizmoody)— I can’t wait to see!

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healthy rice pudding

Liz’s Favorite Wild Blueberry Rice Pudding

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

5 from 1 review

  • Author: Liz Moody


Serves 2


  • 2/3 cup uncooked medium-grain white rice⁣ like jasmine
  • 3 cups milk of choice ⁣
  • 1/2 teaspoon fine grain sea salt⁣
  • 1 cup frozen wild blueberries
  • 3 tablespoons maple syrup ⁣
  • 2 teaspoons vanilla extract⁣
  • 2 egg⁣s, beaten
  • 3 tablespoons chia seeds


  1. In a medium pot, combine the rice, milk, and salt. Bring to a boil over medium-high heat, then reduce heat to low, cover, and simmer for 20 minutes.
  2. Stir in the blueberries, vanilla extract, chia seeds, and maple syrup. Add the beaten egg, then cook on low for 2 more minutes, stirring constantly.
  3. Divide evenly between two mason jars or bowls. Share with a friend or save half for later. Serve warm or cold. Enjoy!