Creamed rice is my favorite source of carbohydrate and a great alternative to oatmeal. I use it as a pre and post training source because it absorbs quickly. If I'm following CBL, I'll even have it as a late night treat. Creamed rice has a healthy balance of amino acids for a carbohydrate, so when added to the vanilla protein power in the recipe it becomes a pretty anabolic dessert.

White rice is also a mild diuretic, having anti-inflammatory properties, which help ease aches and pains. Although there are loads of recipes for creamed rice on the Internet, this is my take. You'll find my version to be simple, healthy, and full of flavor. Give it a go.


1 cup pre-cooked rice

1 scoop vanilla protein powder

2 teaspoon cinnamon

1 tablespoon ground flax

1 tablespoon coconut oil

1 tablespoon agave nectar

2 egg yolks

Milk (to desired consistency)

*Note: The yolks added to this recipe will provide a rich texture. I excluded whites from this recipe because they will spoil the texture.


1. Mix all of your ingredients together with enough milk to make an oatmeal-like consistency.

2. Bang it in the microwave for about 2 minutes or until the rice has swelled up.

3. Done.

Give it a go and let me know your flavor variations in the comments section below.