Recipes // Desserts // High-Protein "Rice" Pudding With Papaya

High-Protein "Rice" Pudding With Papaya


By Chef Rocco DiSpirito

Yield: 4 Servings

Prep time: about 5 minutes

Cooking time: about 2 minutes

THIS RECIPE IS extremely easy and a great way to fool your taste buds into thinking they are in serious dessert town. The papaya contains an enzyme that aides in the digestion of protein, so it’s the perfect match here.


  • 1 1/2 cups nonfat cottage cheese (such as Friendship)
  • 2 sugar-free reduced-calorie vanilla pudding cups (such as Jell-O)
  • 2 tablespoons liquid sugar-free vanilla creamer (such as Coffee-mate)
  • 4 packets monk fruit extract (such as Monk Fruit In The Raw)
  • Pinch of salt
  • 1 cup fresh diced papaya


  1. Empty the cottage cheese into a mixing bowl, cover it with cold water, and stir gently to separate the curds from the creamy part. Scoop out the curds with a small strainer, shake off the excess water, and let drip.
  2. In another bowl, combine the pudding cups, creamer, monk fruit, and salt and mix well.
  3. Add the curds to the pudding mixture and gently mix together.
  4. Spoon the pudding into four small bowls, top each dish with 1/4 cup of papaya, and serve.


There are many different flavors of reduced-calorie pudding cups out there, so you can use this recipe and make a variety of flavors!

Per Serving
81 calories, 1g fat (0g sat), 3mg cholesterol, 248mg sodium, 13g carbohydrate, 0.5g fiber, 5.5g protein

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