High Protein Traditional Rice Payasam

Elevate your dessert game with this High Protein Traditional Rice Payasam—a creamy, wholesome twist on the beloved South Indian classic! Combining the comforting flavors of slow-cooked basmati rice, jaggery, and aromatic cardamom with the nutritional boost of vanilla-flavored whey protein powder, this payasam is as nourishing as it is indulgent. Roasted nuts and raisins sautéed in ghee add rich, nutty undertones and delightful texture to each spoonful. Perfect for festive occasions or post-meal treats, this protein-packed dessert is easy to prepare, taking just 45 minutes from start to finish. Whether served warm or chilled, this payasam is a guilt-free way to satisfy your sweet cravings while staying fueled.

Nutriscore Rating: 71/100

Prep Time:10 mins

Cook Time:35 mins

Total Time:45 mins

Servings: 4

Ingredients

• 0.5 cup Basmati rice
• 4 cups Skim milk or low-fat milk
• 2 scoops Unsweetened whey protein powder (vanilla flavored)
• 0.75 cup Jaggery or brown sugar
• 0.5 teaspoon Cardamom powder
• 2 tablespoons Chopped almonds
• 2 tablespoons Chopped cashews
• 2 tablespoons Raisins
• 2 teaspoons Ghee
• 1 cup Water

Directions

Step 1

Rinse the basmati rice thoroughly under cold water until the water runs clear to remove excess starch.

Step 2

In a heavy-bottomed pan, add 1 cup of water and 2 cups of milk. Bring it to a gentle boil over medium heat.

Step 3

Add the rinsed basmati rice to the milk-water mixture. Lower the heat to a simmer, and cook while stirring occasionally to prevent sticking. Let it cook for about 15-20 minutes or until the rice is fully cooked and soft.

Step 4

In a small skillet, heat 2 teaspoons of ghee over medium heat. Add the chopped cashews and almonds, and roast until golden brown. Then add the raisins and sauté until they puff up. Set aside.

Step 5

Once the rice is soft and the mixture has thickened, reduce the heat to low. Add the remaining 2 cups of milk and stir well. Let it simmer for another 5 minutes.

Step 6

Dissolve the jaggery or brown sugar in a small pan over low heat with a tablespoon of water until it melts completely. Strain this melted jaggery to remove impurities and add it to the rice mixture. Stir thoroughly to combine.

Step 7

Add the cardamom powder and mix well. Let the payasam simmer on low heat for another 2-3 minutes, allowing the flavors to meld together.

Step 8

In a bowl, mix the whey protein powder with 2-3 tablespoons of warm milk to prevent lumps. Gradually add this protein mixture to the payasam while stirring continuously to ensure even incorporation.

Step 9

Finally, add the roasted nuts and raisins to the payasam. Save some for garnishing if desired.

Step 10

Serve warm or chilled, garnished with additional nuts and a sprinkle of cardamom powder.

Nutrition Facts

Serving size	(1643.2g)

Amount per serving	% Daily Value*
Calories	1864.4

Total Fat 49.5g	0%
Saturated Fat 10.8g	0%
Polyunsaturated Fat 0.0g
Cholesterol 66.7mg	0%
Sodium 575.2mg	0%
Total Carbohydrate 265.6g	0%
Dietary Fiber 8.7g	0%
Total Sugars 217.5g
Protein 103.6g	0%

Vitamin D 400.0IU	0%
Calcium 1689.6mg	0%
Iron 23.6mg	0%
Potassium 4213.7mg	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: 23.2%

Protein: 21.6%

Carbs: 55.3%