Vegan Brown Rice Pudding - PCOS-Friendly Recipe
This Vegan Brown Rice Pudding is a PCOS-friendly recipe with 206 calories, 5.63g protein, and 37.9g carbs per serving. Ready in 40 minutes. High in fiber (3.1g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 1 1/2 cups vanilla soy milk
- 1 tbsp cornstarch
- 2 cups cooked brown rice
- 1/4 cup maple syrup
- 1/3 cup packed raisins
- 1/2 tsp cinnamon
- 1/4 tsp nutmeg
- 1/3 cup sliced blanched almonds
- 1/4 tsp ginger
Instructions
- Whisk milk and cornstarch together in a medium saucepan.
- Add cooked rice, maple syrup, raisins, almonds (if desired) cinnamon, nutmeg and ginger.
- Simmer over medium heat for 4 minutes, stirring constantly.
- Remove from heat and stir in vanilla.
- Let sit for at least 15 minutes to allow it to set.
- Chill if desired to serve cold, or serve warm.
How This Recipe Supports PCOS Management
Understanding the nutritional profile of what you eat is a powerful step in managing PCOS. Here is how the key ingredients in this Vegan Brown Rice Pudding contribute to your health goals:
- Brown rice: Provides magnesium and B vitamins important for PCOS management
- Almond: Magnesium helps improve insulin sensitivity and reduce PCOS symptoms
- Ginger: May help reduce menstrual pain and inflammation in PCOS
- Cinnamon: Studies show cinnamon can help lower fasting blood sugar levels in PCOS
PCOS Diet Principles in This Recipe
The PCOS diet focuses on three core principles: reducing inflammation, managing insulin resistance, and supporting hormonal balance. Every recipe in our collection is evaluated against these principles. This recipe excels in providing anti-inflammatory spices that target the chronic inflammation underlying PCOS, and healthy monounsaturated and polyunsaturated fats that support cell membrane health and hormone synthesis. As part of a balanced PCOS meal plan, we recommend pairing recipes like this with a variety of nutrient-dense foods throughout the week to ensure you are meeting all your micronutrient needs.
Meal Prep Tip: This Vegan Brown Rice Pudding can be prepared ahead and stored in an airtight container in the refrigerator for up to 3 days. Meal prepping is one of the most effective strategies for sticking to a PCOS-friendly diet, as it removes the temptation to reach for processed convenience foods when time is short.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Cinnamon, Brown Rice.
Cinnamon is one of the best ingredients that someone with insulin sensitivity can eat. Half a teaspoon of cinnamon per day has been shown to be very effective at normalizing blood sugar levels. Cinnamon contains hydroxychalcone, which is thought to enhance the effects of insulin. It has also been suggested that Cinnamon prevents post-meal blood sugar spikes by slowing the gastric emptying rate - meaning that food digests slowly. (Reference: http://www.ncbi.nlm.nih.gov/pubmed/11506060). Brown ric...
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Frequently Asked Questions
Yes, this Vegan Brown Rice Pudding recipe is designed to be PCOS-friendly. At 206 calories per serving with 5.63g of protein, it supports balanced blood sugar and hormonal health. It also provides 3.1g of fiber, which helps with insulin sensitivity.
This recipe takes about 40 minutes total. Prep time is 10 minutes and cook time is 30 minutes. It makes 6 servings, so you can meal prep for multiple days.
Per serving: 206 calories, 5.63g protein (11%), 37.9g carbs, 4.39g fat. Plus 3.1g fiber. PCOS meal plans typically aim for 30% protein, 35% fat, 35% carbs to support insulin sensitivity.
Yes, this recipe works well as a PCOS-friendly Dessert. At 206 calories, it fits within typical PCOS meal plan targets for Dessert. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.
This recipe can be part of a structured PCOS meal plan. It makes 6 servings, making it great for meal prep. For a complete weekly plan tailored to your PCOS type, take our free 60-second quiz at pcosmealplanner.com/pcos-quiz to get a personalized 7-day meal plan.
Cook Another PCOS-Friendly Dessert
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