Creamy Ginger Rice Protein Snack Bowl
A mild, creamy rice snack designed for people on GLP-1 medications who are dealing with nausea. It’s lightly ginger-infused for a mild flavor, higher in protein to support nutrition despite reduced appetite, and low in fat and odor for easier tolerance.
Ingredients
- 200 g cooked white rice — slightly cooled, soft
- 250 ml low fat lactose-free milk — cold
- 40 g unflavoured whey protein isolate — powder
- 6 g fresh ginger — very finely grated
- 10 g honey — liquid optional
- 1 g ground cinnamon — ground optional
Instructions
- In a small saucepan, add the cooked white rice and low fat lactose-free milk, stirring gently to loosen any clumps of rice.
- Warm the mixture over low heat for 5–7 minutes, stirring often, until the rice is very soft and the texture is creamy but not boiling; remove from heat and let it cool until just warm.
- In a small bowl, whisk the whey protein isolate with 30–40 ml of cool water until smooth, then slowly stir this slurry into the warm rice mixture until fully combined and creamy.
- Stir in the finely grated fresh ginger and, if using, the honey and ground cinnamon, adjusting the liquid with a splash of extra milk or water if you prefer a thinner, pudding-like consistency.
- Divide into two small bowls and let sit for 5 minutes to thicken slightly; serve warm or at room temperature, whichever feels easier on your stomach.
Tips for GLP-1 users
If your nausea is strong, start with just half the ginger and omit the cinnamon, eating a few small spoonfuls slowly to see how your stomach tolerates it.
Keeping the bowl closer to room temperature rather than very hot can reduce steam and smell, which may be more comfortable when on GLP-1 medications.
If dairy is hard to tolerate, you can swap the lactose-free milk for a fortified rice or oat drink and use a neutral plant-based protein powder.
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