Rice Pudding

Low Sugar, Gut Friendly Rice Pudding

Rice pudding might bring about comforting memories of family traditions or might be something totally new to you. Either way, it is a satisfying, creamy option for breakfast or dessert that deserves a comeback.

This version by Norah Candito, MS, RDN substitutes coconut milk for traditional milk or cream for a subtle sweetness. The cinnamon and cardamom are reminiscent of a chai flavor, says Norah. For a bit of a sweetness boost, use traditional brown sugar, coconut sugar, or stevia if you are concerned with controlling your blood sugar and insulin response. Raisins are optional, but we love how they plump up in the pudding an add some texture and variation. Additionally, to make this into perfect post workout meal, add in a scoop or two of CorePerform Protein. 

Let’s talk nutrition. Rice, the recipe’s cornerstone, provides a lot of energy in the form of carbohydrates. White or brown works in the recipe, and sticky rice, with its glutinous composition, works especially well. However, it provides much less fiber and nutrients than brown rice, as it’s been stripped of its bran and germ. For more nutrient-dense version, or for those with diabetes, brown rice is a better option. That said, no judgement from our direction if you choose the traditional version with full fat, sugar and more refined carbohydrates. It’s perfectly reasonable to fit those things into a healthy diet, but that’s a conversation for another day. In the meantime, enjoy this cozy, comforting classic.

Gut Friendly Breakfast

Rice Pudding

1 ½ C uncooked rice (*I recommend white sushi rice)

3 C milk (whole, coconut, almond, any will do!)

1 tsp vanilla extract

1 tsp ground cinnamon

1 tsp ground cardamom

1/2 C raisins/dried fruit of choice (*they get so plumpy and delicious! Try apricots for a delicious twist!)

Toppings: Chopped nuts, nut butter, dried/fresh fruit, fried egg, or add some CorePerform Protein for an extra protein boost.

I like to top with 1/2 Tbsp of brown, coconut, white sugar or honey/maple syrup (or stevia for a sugar substitute) AFTER, but feel free to add it while it’s cooking!


  1. Bring milk to a gentle boil
  2.  Add rice, vanilla, dry seasonings, and raisins
  3. Allow to simmer about 20 minutes, or until rice is cooked through
  4. Enjoy warm right away or chill

Feel free to add some shredded zucchini or cauliflower rice into the mix if you like the texture. It’s a great way to sneak in the veggies for the kids too!

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