Brown Rice Almond Milk Pudding - PCOS-Friendly Recipe
This Brown Rice Almond Milk Pudding is a PCOS-friendly recipe with 146 calories, 3.04g protein, and 20.35g carbs per serving. Ready in 130 minutes. High in fiber (1.2g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 1 cup, dry, yields brown rice
- 2 tbsps butter
- 3 large egg yolks
- 1 tbsp vanilla
- 1 tsp cinnamon
- 1/4 tsp sea salt
- 6 1/8 cups almond milk
- 8 packets calorie free sweetener
Instructions
- Melt butter in sauce pan, add salt, sweetener and rice. Stir and allow rice to sauté for about 3 minutes over low heat.
- Increase heat, add 6 cups almond milk slowly (reserving 1/8 of a cup) and bring to a boil.
- Once mixture comes to a boil, reduce heat and allow to simmer, covered, on low heat for about an hour to an hour and a half, stirring occasionally. Do not allow to stick to bottom of pan.
- Once most of the liquid is absorbed, beat egg yolks and vanilla in a small bowl. Heat 1/8 cup of almond milk in microwave for about 20 seconds and slowly add it to egg mixture to temper.
- Slowly add egg mixture to pudding, stirring constantly. Allow to cook for 2 minutes, continuing to stir pudding.
- Pour pudding into a pie plate or other serving dish, cover with plastic wrap (vent slightly) and allow to cool on the counter for about an hour.
- Peel back plastic wrap, sprinkle top with cinnamon and recover. Place in fridge to continue cooling, although you can eat this hot or cold.
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 Brown Rice Almond Milk Pudding contribute to your health goals:
- Egg: Contain choline which supports liver function and hormone metabolism
- Brown rice: Provides magnesium and B vitamins important for PCOS management
- Almond: Magnesium helps improve insulin sensitivity and reduce PCOS symptoms
- Cinnamon: Studies show cinnamon can help lower fasting blood sugar levels in PCOS
- Almond milk: A suitable dairy alternative for women with PCOS who avoid dairy
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 protein-rich ingredients that help regulate appetite hormones (ghrelin and leptin), and anti-inflammatory spices that target the chronic inflammation underlying PCOS. 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 Brown Rice Almond Milk 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 Brown Rice Almond Milk Pudding recipe is designed to be PCOS-friendly. At 146 calories per serving with 3.04g of protein, it supports balanced blood sugar and hormonal health. It also provides 1.2g of fiber, which helps with insulin sensitivity.
This recipe takes about 130 minutes total. Prep time is 10 minutes and cook time is 120 minutes. It makes 10 servings, so you can meal prep for multiple days.
Per serving: 146 calories, 3.04g protein (8%), 20.35g carbs, 5.75g fat. Plus 1.2g 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 146 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 10 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.
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