Healthy(Ish) Rice Pudding

Healthy(Ish) Rice Pudding

The first versions of rice pudding were made way back in the 14th century. Though the recipe has undergone hundreds of adaptations and variations over that time, it remains a simple and comforting homemade dessert.

This recipe uses cinnamon – both while cooking and on top while serving. Cinnamon has been studied extensively in the medical literature. Cinnamon has polyphenol antioxidants – which can act as anti-inflammatory agents and has been linked to better blood sugar control in diabetics and protection against heart disease and cancer. Most of these results happened in small studies, and have not been proven in large, robust, placebo-controlled trials. Until cinnamon is studied in a more thorough manner, I recommend you use it for its sweet and spicy flavor, not for its possible medicinal properties.

There is nothing inherently healthy about the ingredients in this rice pudding. The recipe is basically carbohydrates, sugar, and fat. But, this is an option for you when you really want something sweet, but don’t want to reach for a donut or a slice of cake. A small serving of this pudding (¼ cup or so) topped with ground cinnamon may take care of your sweet cravings and help you stay on your healthy eating path.

Top with bananas or berries if desired.



3/4 cup short-grain rice
4 cups of non-dairy milk (I used oat milk)
1 cinnamon stick
Peel of 1 lemon, sliced into 1-inch strips
½ cup raisins
3 tablespoons honey
1 tablespoon ground cinnamon


1. Add the rice and two cups of water to a medium-sized pot. Bring to a boil then cover and reduce heat. Simmer for 15-20 minutes until rice is cooked.
2. When the rice has finished cooking, add the milk, cinnamon stick, lemon peel, raisins, and honey. Bring milk to a boil.
3. Cover and turn the heat down to low
4. Cook another 20-25 minutes until the pudding develops a thick, creamy consistency. Stir every 10 minutes or so to prevent sticking.
5.  Remove from the heat and discard the lemon peel and cinnamon stick. Let rest for 10 minutes.
6. Cool in refrigerator and sprinkle with cinnamon to serve.

Nutrient Profile:

Yield: 10 servings
Serving Size: 1 serving (5 ounces)
Calories (kcal) 123
Protein (g) 1
Carbohydrates (g) 27
Total Dietary Fiber (g) 2
Total Sugars (g) 16
Added Sugar (g) 11
Fat (g) 1
Saturated Fat (g) 0
Cholesterol (mg) 0
Calcium (mg) 196
Magnesium (mg) 10
Phosphorus (mg) 19
Potassium (mg) 125 (low potassium)
Sodium (mg) 62 (low sodium)

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