Carbohydrate totals are not reported: the ingredient sources use different definitions (CoFID available carbohydrate and US-label total carbohydrate including fibre), which cannot be added consistently. Energy, protein and fat are estimates from the listed weighed ingredients; fibre is shown only where every ingredient has supporting data. These recipes are not suitable for carbohydrate counting.
These recipes have been checked on paper, but have not been kitchen tested. Cooking times are estimates; use the stated doneness checks. Finished weights, texture and portion volumes have not been measured.
Breakfast / Recipe 1 of 8
Vanilla rice pudding with Greek yogurt
A creamy rice breakfast with a cool yogurt swirl. Make two portions and keep one for tomorrow.
5 min prep30 min cookingMakes 2
BSc (Hons), PgDip, MSc, RDNutrition review and final publication approved · 2 October 2026
Estimated per recipe serving, including listed accompaniments. Changing the batch size keeps these values the same. Calculation notes
Fibre is not reported for this recipe because ingredient reference data are incomplete. Values vary by brand, product and country; check labels.
Ingredients
Weights are the recipe reference. Household measures are approximate. Ingredients below make 2 servings.
Allergens: Milk. Check all product labels and cross-contact information; this is not an allergy-free guarantee.
Method
Start the rice
Put the rice, milk, water and vanilla in a small heavy saucepan. Bring just to a simmer, stirring.
Cook gently
Turn the heat low and cook for 25–30 minutes, stirring often, until the rice is tender. Add a splash of water if the pan becomes dry before the rice is cooked.
Add the yogurt
Let the rice cool for 5 minutes. Divide between two bowls and spoon half the yogurt over each. Stir in or leave as a swirl.
Save a portion
If keeping one, transfer it promptly to a shallow covered container and refrigerate within one hour. Eat within 24 hours.
Serving tips and swaps
This recipe makes two portions. If you eat less, refrigerate the rest promptly.
Lactose-free milk and lactose-free strained yogurt can be used; check their protein content because products differ.
Storage and reheating
Cool in shallow containers and refrigerate within one hour. Use refrigerated rice within 24 hours. Reheat only once until steaming hot throughout (74°C / 165°F if using a food thermometer). Freeze promptly if you will not use the second portion tomorrow. Thaw in the fridge and use within 24 hours of full defrosting.
About the estimates
Sum reference values for the listed edible ingredient weights, divided by recipe yield. Raw weights unless the ingredient states drained or cooked. No cooking-retention or waste adjustment. All listed oil is counted. Vanilla, cinnamon and cumin are excluded; optional swaps are not included. Brands and portions change the result. Values are estimates. CoFID reproduced under the Open Government Licence v3.0.
Ingredient references and assumptions
- Pudding rice, dry: Rice, white, pudding, raw. UK CoFID 2021, 11-865.
- Semi-skimmed milk (1.7% fat): Milk, semi-skimmed, pasteurised, average. UK CoFID 2021, 12-313. Semi-skimmed milk reference contains 1.7% fat. A 2% product changes the estimate.
- Water: Water. No energy or macronutrients.
- Plain strained Greek yogurt, 0% fat: FAGE Total 0%, US 16 oz tub. Manufacturer nutrition label.
- Vanilla extract: vanilla. Small seasoning quantity excluded from estimate.
General food information. Individual needs and tolerance differ. A clinician or registered dietitian can help if you regularly struggle to eat enough.