Low Calorie Oat Pudding (Rice Pudding Alternative)

Low Calorie Oat Pudding (Rice Pudding Alternative)

Creamy Rice Pudding is a such a comforting dessert. Our Low-Calorie Oat Pudding is a great substitute for rice pudding. Oats are naturally healthy because of the Oat which are great for the gut because of the fibre, and are a good source of Iron, potassium and protein. Our Oat Pudding takes a fraction of time taken for a Rice pudding and less than half the calories! We have amped up the deliciousness through flavours of saffron and cardamom, taking inspiration from Indian Rice Pudding. It is high in heath factor as we replace jam with mango chunks to serve, saving you from the high sugar in jam and extra calories!

HOW HEALTHY IS RICE PUDDING?

There’s absolutely no doubt that Rice Pudding is a classic dessert that everyone loves. It’s popular for good reason too, its lipsmackingly tasty! However, how healthy is Rice Pudding really?

RICE PUDDING NUTRITION FACTS

Let’s look at one of the most popular Rice Pudding recipes on the internet. The nutrition facts from a popular Rice pudding recipe below have been taken from the BBC Good Food website.

CLASSIC RICE PUDDING NUTRITION INFO

per ServingRice Pudding + 1.5 tbsp Jam to serve
Calories305
Fat19.2 g
Saturated Fat11.7 g
Carbohydrates27 g
Sugars24.7 g
Fibre0g
Protein5.5 g
Sodium70.2 mg
Calcium17.50%
Iron0.20%
Potassium181.5 mg
Vitamin A14.90%
Vitamin C0%

RICE PUDDING MACRO NUTRIENTS

Now on its own Rice Pudding is not very unhealthy. Rice puddings are generally high in fat and sugar The protein content is also minimal. Surprisingly, classic rice pudding has zero fibre. All of this combined, cause blood glucose spike and inflammation.

You will notice that one serving of Rice Pudding is provides itself has higher sugar (24.7g) than the maximum limit of sugar an average women can safely consume (20g). While the saturated fat in Rice pudding is not exceeding the upper limits of recommended Saturated fat per day, which is 30g for men and 20g for women, it amounts to approximately 50% of the daily recommendation. This means, it leaves you to very little room for fat consumption from other sources like oils, nuts and fish – foods which also have high nutrients.

But, worry not, you can now enjoy the deliciousness of a rice pudding without harming yourself. Our Insanely Healthy Rice Pudding recipe has only 148 calories per serving. It is well within the recommended fat and sugar consumption guidelines.

RICE PUDDING MICRO NUTRIENTS

In terms of micro-nutrients, Rice Pudding is not too bad. It has a good amount of Calcium (~17.5% of daily recommend value based on a 2000 calorie diet) and Vitamin A (~14.9% recommended for a 2000 calorie diet).

RICE PUDDING CALORIE DENSITY

Rice Pudding has a reasonably high calorie density, if not too high compared to desserts like Tiramisu. One Serving of BBC Classic Rice Pudding is 305 calories. If you are trying to lose weight, this can be a problem as it may not leave any space for other snacks (for example, if you are on a 1500 calorie diet)

So, if you like Rice Pudding, it can be very easy to consume a lot of calories with what can feel like a small serving of dessert. For this reason, we present our insanely healthy low calorie Oat Pudding, as an alternative that provides all the flavour goodness of Rice Pudding and more, without the calorie density to ensure that you do not accidentally cross your daily calorie thresholds.

LOW-CALORIE OAT PUDDING

Our insanely healthy Oat Pudding can be made in minutes at home. You will need the following ingredients for 1 serving

  • 20g Rolled Oats (Gluten free if needed)
  • 50g Greek Yogurt
  • 50ml Light Condensed Milk/ Thick full cream Whole Milk
  • 1/8 tspn Saffron
  • Seeds of 1 cardamom (crushed)
  • 1 tbsp Xylitol/Monk Fruit Sweetener/ Erythritol
  • 100g Mango Chunks

Making this healthy Oat Pudding is as easy as cooking the oats and combining all ingredients together in a bowl. You can make the recipe ahead of time, the previous day as well.

NUTRITION FACTS FOR LOW CALORIE OAT PUDDING

Our Oat Pudding is less than 150 cal dessert per serving. For the quantities mentioned above (and in the recipe below), the overall nutrition profile is

  • Calories: 148
  • Fat: 4.2 g
  • Carbs: 23.5 g
  • Protein: 2.9 g

WHY THIS OAT PUDDING IS HEALTHIER THAN REGULAR RICE PUDDING

Let’s look at a comparison of Rice Pudding with our healthy Oat Pudding alternative below

REGULAR RICE PUDDING VS HEALTHY OAT PUDDING NUTRITION INFO

per ServingRegular Rice PuddingLow Calorie Oat Pudding
Calories305148
Fat19.2 g4.2 g
Saturated Fat11.7 g2.2 g
Carbohydrates27 g23.5 g
Sugars24.7 g12.9 g
Fibre0g2 g
Protein5.5 g2.9 g
Sodium70.2 mg1.4 mg
Calcium18%1.20%
Iron0.20%3%
Potassium181.5 mg142.7 mg
Vitamin A14.90%0%
Vitamin C0%38%

As you can see in the table above, the caloric density of this insanely healthy Oat Pudding is about half that of regular Rice Pudding. This means that you can eat twice as much of it and have the same caloric intake, and still consume less than 50% of fat!

FREQUENTLY ASKED QUESTIONS FOR THIS OAT PUDDING

CAN I USE ANY OTHER TYPE OF CREAM INSTEAD OF CONDENSED MILK?

Yes. We recommend Single cream over Double cream so that you are not increasing too many calories. Using same quantity of Single cream increases the calories per serving by approx. 50 calories. But substituting with Double cream will increase the calories per serving by 170 calories (!). Hence, I would watch out on that.

CAN I USE ANY OTHER TYPE OF CREAM INSTEAD OF GREEK YOGHURT?

Yes absolutely. We recommend Single cream over Double cream so that you are not increasing too many calories. Using same quantity of Single cream increases the calories per serving by approx. 50 calories. But substituting with Double cream will increase the calories per serving by 170 calories (!). Hence, I would watch out on that.

CAN I USE REGULAR YOGURT INSTEAD OF GREEK YOGURT?

Greek yogurt is strained to remove extra liquid content and is a better choice for making this Oat Pudding recipe. If you do not have Greek yogurt available however, you can strain regular yogurt using a cheesecloth to get a similar consistency.

CAN I USE PLANT BASED YOGURTS INSTEAD OF GREEK YOGURT?

Absolutely, try this recipe with your favourite plant-based yogurt. Coconut/Almond/Oat yogurt should all work well with minor differences due to their base flavor profiles. Please bear in mind that using Coconut Yoghurt can give a coconut flavour to your Oat Pudding. Alternately, you can also substitute Plant based cream for the same quantity of Greek Yoghurt. Please bear mind to look for plant-based yoghurt without gums if you have sensitive/leaky gut.

CAN I USE PLANT BASED MILK INSTEAD OF CONDENSED MILK?

Instead of plant milk, we recommend plant cream like Almond cream or cashew/ coconut cream. However, please refrain from using Hazlenut milk unless you want the Hazlenut flavour. Please bear mind to look for plant-based milk without gums if you have sensitive/leaky gut.

COMPATIBILITY WITH DIFFERENT DIETS

IS THIS RECIPE GLUTEN FREE

Yes, this recipe is gluten free as long as you are using Gluten free oats

IS THIS RECIPE KETO FRIENDLY

No, this recipe is not Keto friendly due to high amount of carbs

IS THIS RECIPE PALEO FRIENDLY

Since Dairy is not allowed on Paleo, this recipe is not Paleo friendly. However, you can substitute dairy with plant based products to make it Paleo Friendy.

IS THIS RECIPE SLOW CARB FRIENDLY

Since Dairy is not allowed on a Slow Carb Diet, this recipe is not Slow Carb friendly

IS THIS RECIPE VEGETARIAN?

Since Dairy is are considered vegetarian, this recipe is Vegetarian friendly

IS THIS RECIPE VEGAN?

Since Dairy is an animal product, this recipe is not Vegan friendly. However, you can substitute the greek yogurt and condensed milk with your favorite plant based alternative to make the recipe vegan. Almond, cashew or coconut based products are a great choice for this!

Low calorie, healthy oat pudding. Great alternative to rice pudding

Low Calorie Oat Pudding (Rice Pudding Alternative)

A healthy alternative to Rice Pudding
Prep Time 5 minutes
Cook Time 2 minutes
Total Time 7 minutes
Course Dessert
Cuisine English
Servings 1
Calories 148 kcal

Ingredients
  

  • 20 g Rolled Oats Gluten free if needed
  • 50 g Greek Yogurt
  • 50 ml Light Condensed Milk/ Thick full cream Whole Milk
  • 1/8 tspn tspn Saffron
  • 1 pod Seeds of 1 cardamom pod crushed
  • 1 tbsp Xylitol/Monk Fruit Sweetener/ Erythritol
  • 100 g Mango Chunks
  • 100 ml water

Instructions
 

  • Mix Oats, Condensed milk and water in a bowl. Microwave for 2 mins (1 min twice to avoid milk from overflowing)
  • Heat water and add 1 table spoon of hot water to saffron
  • Add Greek yoghurt, Saffron along with its water, Cardamom seeds and Xylitol to the cooked oats
  • Mix everything and add the chopped mangoes
Keyword easy dessert, gluten free dessert, healthy dessert, healthy pudding, low calorie pudding, low calories dessert, oat dessert, occasion dessert, Rice pudding, Rice pudding alternative


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