Low FODMAP Rice Pudding Recipe

This creamy Low FODMAP Rice Pudding Recipe is made with jasmine rice, lactose-free milk, pure maple syrup, ground cinnamon, and vanilla extract. This recipe creates a velvety, warm, and comforting dessert that is gentle on the stomach. It is a cozy choice for a rainy afternoon, a soothing winter treat, and makes enough for 2 people.

Low FODMAP Rice Pudding Recipe Ingredients

• 1/2 cup Uncooked White Rice: Use jasmine or basmati rice for the best texture and aroma.
• 2 cups Lactose-Free Milk: You can also use unsweetened almond milk if you prefer a dairy-free option.
• 1 cup Water: Used for the initial simmer to soften the grains.
• 2 tbsp Pure Maple Syrup: A natural, low FODMAP sweetener that adds a rich, woody flavor.
• 1 tsp Vanilla Extract: Enhances the sweetness and provides a classic dessert scent.
• 1/2 tsp Ground Cinnamon: Adds warmth and a hint of spice to the creamy base.
• Pinch of Salt: A tiny amount to balance the sweetness and bring out the flavors.

How To Make Low FODMAP Rice Pudding Recipe

1. Rinse the rice: Place the white rice in a fine strainer and rinse under cold water until the water runs mostly clear.
2. Boil the rice: Add the rinsed rice and the 1 cup of water to a medium pot and bring it to a boil.
3. Simmer the grains: Reduce the heat to low, cover the pot with a lid, and let it simmer for 10 minutes.
4. Add milk and flavor: Pour in the lactose-free milk, then stir in the maple syrup, cinnamon, and salt.
5. Thicken the pudding: Cook on low heat, stirring often to prevent sticking, for 20–25 minutes until the mixture is thick and creamy.
6. Finish with vanilla: Remove the pot from the heat and stir in the vanilla extract.
7. Serve or chill: Enjoy the pudding warm immediately, or let it cool and refrigerate for a thicker, chilled texture.

Recipe Tips

• Stir Frequently: Rice can easily stick to the bottom of the pot once the milk is added. Frequent stirring ensures a smooth, non-burnt pudding.
• Choose the Right Rice: Long-grain rice like jasmine or basmati works best here because it holds its shape while releasing enough starch to make the pudding creamy.
• Monitor the Thickness: The pudding will continue to thicken significantly as it cools. If it looks a little too liquidy in the pot, don’t worry—it will set perfectly after 10 minutes off the heat.
• Mind the Toppings: If adding raisins, stick to 1 tablespoon (13g) to stay within low FODMAP limits, as larger servings are higher in fructans.

What To Serve Rice Pudding

This classic rice pudding is a delight when topped with a few low FODMAP extras. Try it with a tablespoon of chopped walnuts for crunch or a few sliced strawberries for a bright, fruity pop. It is also delicious served alongside a warm cup of peppermint or ginger tea for a truly soothing digestive experience.

How To Store Rice Pudding Leftovers

• Refrigerate: Place leftovers in an airtight container and keep them in the refrigerator for up to 4 days.
• Freeze: You can freeze rice pudding for up to 3 months. Thaw it in the fridge overnight. Note that you may need to stir in a splash of extra lactose-free milk when reheating to restore the creamy consistency.

Low FODMAP Rice Pudding Recipe Nutrition Facts

Serving Size: 1 bowl (half of the recipe)

• Calories: 310 kcal
• Total Fat: 4.5g
• Saturated Fat: 2.5g
• Cholesterol: 10mg
• Sodium: 140mg
• Total Carbohydrate: 58g
• Dietary Fiber: 0.8g
• Sugars: 18g
• Protein: 9.5g

Frequently Asked Questions

• Can I use brown rice for this recipe? You can, but the cooking time will be much longer (usually 45–50 minutes) and the texture will be chewier. You may also need to add more liquid to ensure the rice becomes tender.
• Is almond milk a good substitute? Yes, unsweetened almond milk is a great low FODMAP alternative. It will make the pudding slightly thinner and give it a subtle nutty flavor, but it is still very delicious.
• How do I reheat chilled rice pudding? Put the pudding in a small saucepan or microwave-safe bowl and add a tablespoon or two of milk. Heat gently while stirring until it reaches your desired temperature and creaminess.

Try More Recipes:

• Low FODMAP Rice Krispie Treats Recipe
• Low FODMAP Pumpkin Pie Recipe
• Low FODMAP Panna Cotta Recipe

Low FODMAP Rice Pudding Recipe

Recipe by Sabrine HajriCourse: DessertCuisine: AmericanDifficulty: Easy

Servings

4

servings

Prep time

30

minutes

Cooking time

40

minutes

Calories

300

kcal

This Low FODMAP Rice Pudding is a gentle, creamy dessert made with lactose-free milk and jasmine rice. Flavored with cinnamon and maple syrup, it’s a perfect comfort food for those with sensitive stomachs.

Ingredients

• 1/2 cup uncooked white rice
  

• 2 cups lactose-free milk
  

• 1 cup water
  

• 2 tbsp pure maple syrup
  

• 1 tsp vanilla extract
  

• 1/2 tsp ground cinnamon
  

• Pinch of salt

Directions

• Rinse rice and boil in 1 cup of water for 10 minutes on low.
  
• Stir in milk, maple syrup, cinnamon, and salt.
  
• Cook on low, stirring frequently, for 20–25 minutes until creamy.
  
• Stir in vanilla and serve warm or chilled.