High Protein Classic Indian Kheer

Elevate your dessert game with this High Protein Classic Indian Kheer, a nutritious twist on the iconic Indian rice pudding. This creamy and indulgent dish combines the traditional flavors of basmati rice, cardamom, and saffron with an added protein boost from unsweetened whey or plant-based protein powder. Gently simmered in low-fat milk and sweetened with condensed milk and a hint of sugar, it boasts a luscious, velvety texture studded with toasted almonds, raisins, and pistachios. Perfect for guilt-free indulgence or post-meal nourishment, this easy-to-make kheer can be served warm for cozy comfort or chilled for a refreshing treat. Whether for festive occasions or as a wholesome snack, this healthy kheer recipe strikes the perfect balance between rich flavor and nutritional goodness.

Nutriscore Rating: 70/100

Prep Time:10 mins

Cook Time:40 mins

Total Time:50 mins

Servings: 6

Ingredients

• 0.5 cup Basmati rice
• 4 cups Low-fat milk
• 0.25 cup Unsweetened protein powder (whey or plant-based)
• 0.5 cup Sweetened condensed milk
• 2 tablespoons Sugar
• 4 pieces Cardamom pods
• 3 tablespoons Sliced almonds
• 2 tablespoons Raisins
• 2 tablespoons Chopped pistachios
• 1 pinch Saffron strands
• 1 tablespoon Ghee
• 1 cup Water
• 1 teaspoon Rose water (optional)

Directions

Step 1

Rinse the basmati rice under cold water until the water runs clear. Drain and set aside.

Step 2

In a large saucepan, bring 1 cup of water to a boil and add the cardamom pods. Stir in the rinsed rice, lower the heat to a simmer, cover, and cook until the rice is about 80% cooked, approximately 8-10 minutes.

Step 3

In a separate heavy-bottomed pot, bring the low-fat milk to a gentle boil. Be cautious not to let it overflow by stirring occasionally.

Step 4

Add the cooked rice to the boiling milk and reduce the heat to low. Cook, stirring frequently, until the mixture begins to thicken, about 15-20 minutes.

Step 5

Add the protein powder and stir continuously to avoid any lumps, ensuring it is fully dissolved.

Step 6

Incorporate the sweetened condensed milk, sugar, saffron strands, raisins, almonds, and pistachios into the mixture. Continue to cook on low heat, occasionally stirring to avoid sticking for another 10 minutes.

Step 7

In a small pan, heat the ghee over medium heat and toast additional almonds and raisins until golden brown. Add these to the kheer.

Step 8

Add the optional rose water for a fragrant finish and stir well. Remove from heat once the kheer reaches your desired consistency.

Step 9

Serve the kheer warm, or chill it in the refrigerator for at least 2 hours for a cooler dessert. Garnish with additional pistachios and saffron strands before serving.

Nutrition Facts

Serving size	(1627.0g)

Amount per serving	% Daily Value*
Calories	1882.0

Total Fat 70.8g	0%
Saturated Fat 32.2g	0%
Polyunsaturated Fat 0.5g
Cholesterol 188.5mg	0%
Sodium 790.0mg	0%
Total Carbohydrate 214.0g	0%
Dietary Fiber 9.0g	0%
Total Sugars 174.5g
Protein 107.0g	0%

Vitamin D 415.4IU	0%
Calcium 2071.2mg	0%
Iron 8.0mg	0%
Potassium 1387.9mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 33.2%

Protein: 22.3%

Carbs: 44.6%