Rice cream: what it is used for and how to prepare it
In the world of healthy and balanced nutrition, one food is quietly gaining popularity: rice cream. Used by athletes and individuals with sensitive digestion alike, this fine and smooth powder deserves our full attention.
What is rice cream?
Rice cream is simply white or brown rice that has been cooked, then dehydrated and ground into a fine powder. It is naturally gluten-free, light, and easy to digest. It can be found in organic sections or online, often used as an alternative to traditional flours.
Why do so many athletes love it?
The rice cream from the TrainedByJP range, formulated by Jordan Peters, plays precisely this role of a clean carbohydrate around workouts. For long efforts, branched cyclodextrin takes over: we detail it in our article on Cluster Dextrin.
For bodybuilders or endurance athletes, rice cream is a good source of complex carbohydrates. It helps replenish energy reserves (glycogen) without irritating the stomach. Its moderate glycemic index makes it an effective fuel before or after training.
Its advantages:
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Quick and easy digestion
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Gluten-free and often hypoallergenic
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Clean energy source
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Very simple preparation
How to use it?
For more specific preparation ideas, flavor by flavor, see our Life Pro rice cream recipes. And if you're looking for an overnight breakfast option, the overnight oats recipe serves the same purpose with whole flakes.
Here are some ideas to incorporate it into your daily life:
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Energizing breakfast: Mix rice cream with hot water or plant-based milk, add a little honey, red berries, and seeds.
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Post-training snack: Combine it with a scoop of whey or plant-based protein for a complete meal.
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In savory cooking: It can thicken sauces or serve as a base for a light purée.
Three rice cream recipes
Three preparations we actually make, with quantities and steps. The values indicated are approximate: they vary depending on the brand and the milk used. A common rule to remember: rice cream should be sprinkled into hot liquid while stirring, never the other way around, otherwise you'll get lumps.
1. Rice cream with whey, after training
The most requested recipe, and the one where errors are most common.
Ingredients (1 serving)
- 60 g rice cream
- 250 ml hot water or milk
- 30 g whey, flavor of choice
- A pinch of salt, and cinnamon if you like
Preparation — 3 minutes
- Heat the liquid without boiling it. Sprinkle in the rice cream while whisking.
- Let it thicken for 30 seconds off the heat. The texture should coat the spoon.
- Wait until the mixture is lukewarm before adding the whey. If added to boiling liquid, it will curdle and form lumps that are impossible to fix.
- Mix, salt lightly. Salt enhances the flavor of whey, even sweet varieties.
Approximately 330 kcal, 50 g carbohydrates, 28 g protein.
2. Rice cream, banana, and peanut butter bowl
The breakfast for days when training is in the morning.
Ingredients (1 serving)
- 50 g rice cream
- 250 ml milk, animal or plant-based
- 1 ripe banana
- 15 g peanut butter
Preparation — 5 minutes
- Heat the milk, sprinkle in the rice cream while stirring.
- Mash half the banana with a fork and incorporate it: it sweetens the preparation without added sugar.
- Pour into a bowl, arrange the rest of the banana in slices and the peanut butter on top.
Approximately 495 kcal, 62 g carbohydrates, 20 g protein. A solid base before a long session; too heavy for a snack.
3. Rice cream pancakes
Four small pancakes, flour-free and gluten-free.
Ingredients (1 serving, 4 pancakes)
- 40 g rice cream
- 30 g vanilla whey
- 1 whole egg
- 100 ml milk
- Half a teaspoon baking powder
Preparation — 10 minutes
- Mix the dry ingredients, then add the egg and milk. The batter should be thick, not runny.
- Let rest for 5 minutes: the rice cream absorbs the liquid and the batter holds better.
- Cook over medium-low heat on a non-stick pan, 2 minutes per side. Over high heat, the whey will burn before the inside is cooked.
Approximately 380 kcal, 40 g carbohydrates, 33 g protein.
For whom?
It pairs with any source of protein powder, including plant-based proteins, and alternates very well with oat flour depending on the day.
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People intolerant to gluten
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Athletes
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People seeking digestive lightness
Ready to try rice cream?
Order it in a few clicks or come discover it in our Vendargues store, about ten minutes from Montpellier.
The full range is here: all our rice creams. Or find us in store, in Vendargues.
KISS NUTRITION Vendargues, 285 Rue des Portes Domitiennes, 34740 Vendargues
Open Monday to Saturday 10 AM - 7 PM NON-STOP
In summary
Rice cream is a simple, yet powerful food. Whether you are an athlete or simply mindful of your diet, it can become a healthy and comforting base for your meals.
Frequently asked questions about rice cream
What exactly is rice cream?
Cooked rice, dehydrated then very finely ground. Nothing else in plain versions. It's a carbohydrate, not a protein.
What recipes can be made with rice cream?
The three most common are: the whey version after training, the banana and peanut butter bowl for breakfast, and flour-free pancakes. Quantities and steps are detailed above in this article. In savory dishes, it thickens a sauce or soup like a starch would.
Can rice cream and whey be mixed?
Yes, and it's the most common combination around training. One precaution: add the whey when the preparation is lukewarm, not boiling. In a liquid that's too hot, the proteins will coagulate and form lumps that cannot be fixed.
What's the difference with rice flour?
Rice flour is ground raw and requires cooking. Rice cream is pre-cooked: it prepares with hot water in one minute, without a saucepan.
When should it be taken around training?
One to two hours before the session to replenish reserves, or immediately after to rebuild them. Its digestibility is precisely what makes it suitable for use close to physical exertion.
What quantity per serving?
40 to 80 g of powder depending on your build and time of day. It is a caloric food: the dose should be adjusted to your carbohydrate needs, not to appetite.
Does rice cream contain gluten?
No, rice is naturally free of it. However, always check the label for "gluten-free" certification if you are celiac, due to potential cross-contamination in factories.
Rice cream or oat flour?
Rice cream is more digestible and more neutral: it's better before a workout. Oat flour provides more fiber and keeps you fuller longer: it's better suited for breakfast.
How to prepare it without lumps?
Sprinkle the powder into the hot liquid while stirring, and not the other way around. A whisk or an immersion blender solves the problem in ten seconds.
Where to buy rice cream in Montpellier?
The range is available in store in Vendargues, 285 rue des Portes Domitiennes, about ten minutes from Montpellier, Monday to Saturday from 10 AM to 7 PM. Online orders can be picked up in-store within two hours.
