Soft Lemon Rice Protein Breakfast Cup

Ingredients

• 150 g cooked white rice — slightly warm or room temperature
• 160 g low-fat plain greek yogurt — cold
• 40 g unflavoured or vanilla whey protein isolate — powder
• 120 ml water — room temperature
• 2 g fresh lemon zest — finely grated
• 10 g maple syrup — liquid optional
• 1 pinch fine sea salt — a small pinch optional

Instructions

1. In a small saucepan, whisk the water and whey protein isolate together over low heat until fully dissolved and smooth, 2–3 minutes; do not let it simmer or boil to keep the smell and curdling minimal.
2. Stir in the cooked white rice and a tiny pinch of salt if using, and cook on low heat for 5–7 minutes, stirring often, until the mixture becomes very soft and slightly thick, like a loose rice pudding.
3. Remove the pan from the heat and let the mixture cool for 5 minutes until just warm, then gently fold in the plain Greek yogurt until completely combined and creamy.
4. Add the finely grated lemon zest and maple syrup if using, stirring well; taste and adjust sweetness with a little more maple syrup or water for a thinner texture if your stomach prefers it.
5. Divide the mixture into two small bowls or cups and let stand for another 5–10 minutes to finish thickening, or chill briefly in the fridge if you prefer it cooler and find that easier to eat slowly when feeling queasy.