Snack · The Runner’s Kitchen
Creamy rice pudding
A simple, gently sweet rice pudding made on the hob.
Hands-on and cooking times are estimates.
Make it yours
Ingredients & portions.
Scale the batch with servings, or edit a weight. Swap ingredients using the dropdowns. All quantities are edible weights.
Listed allergens: milk. Check every product label and cross-contact advice.
Know what’s on your plate
Nutrition, as you make it.
Per serving, based on 2 servings. Estimated from ingredients.
Vitamins, minerals & the full breakdown
- Fibre
- 0.7* g
- Sugars
- 37.7 g
- Saturated fat
- 3.3 g
- Sodium
- 134.5 mg
- Potassium
- 518.1 mg
- Calcium
- 365.6 mg
- Magnesium
- 49.0 mg
- Phosphorus
- 346.1 mg
- Iron
- 0.22 mg
- Zinc
- 1.93 mg
- Selenium
- 5.5 µg
- Iodine
- 91.1 µg
- Vitamin A (retinol equivalents)
- 60.0 µg
- Vitamin D
- 0.00 µg
- Vitamin E
- 0.14 mg
- Vitamin K1
- 0.1* µg
- Thiamin (B1)
- 0.14 mg
- Riboflavin (B2)
- 0.72 mg
- Vitamin B6
- 0.24 mg
- Vitamin B12
- 2.70 µg
- Folate
- 33.5 µg
- Vitamin C
- 7.5 mg
- Niacin equivalents (B3)
- 3.9 mg
- Pantothenic acid (B5)
- 2.2 mg
- Biotin (B7)
- 9.6 µg
- Copper
- 0.1 mg
- Manganese
- 0.4 mg
- Chloride
- 285.4 mg
* Partial ingredient subtotal: data is missing for at least one ingredient. A dash means no usable value. Cooking losses and brand differences are not modelled.
What do these nutrients do?In the kitchen
How to make it.
- Put the rice, milk and sugar into a heavy-based saucepan.
- Bring just to a simmer, then turn down the heat. Cook gently for 25–30 minutes, stirring frequently so the base does not catch.
- Add a splash of water if the rice needs longer but the mixture becomes too thick. The rice should be tender throughout.
- Divide into 2 portions and add the jam. Serve warm, or cool safely and refrigerate.
Fit it around your training.
Why this combination?
Rice, milk and sugar provide carbohydrate in a softer format. Milk also adds protein and calcium; a fortified plant drink changes the nutrient amounts.
When it could work for you
A snack or dessert on a higher-carbohydrate day, or a soft breakfast you have already tried before running. It can be one part of a carb-loading day, not the whole plan.
Plan food before, during & after your runStorage & leftovers.
Rice pudding needs quick cooling if not eaten immediately. Refrigerate within one hour, use within 24 hours and reheat no more than once.
Make meal prep easierSomething for your next day.
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