High Protein Classic Indian Kheer
Indulge in the rich, creamy goodness of this High Protein Classic Indian Kheer—a delightful twist on the traditional dessert! This recipe elevates the timeless flavors of fragrant basmati rice, warm cardamom, and saffron by incorporating unsweetened protein powder, making it a guilt-free, high-protein indulgence. Cooked in low-fat milk for a lighter touch, this kheer is sweetened with a blend of condensed milk and sugar, and adorned with toasted almonds, pistachios, and juicy raisins for added texture and flavor. With its aromatic hint of optional rose water, this versatile dessert can be enjoyed warm or chilled, making it perfect for festive celebrations or post-meal comfort. Ready in under an hour, this luscious kheer satisfies your sweet tooth while packing a nutritional punch. Keywords: high-protein kheer, Indian rice pudding, healthy Indian dessert, protein-enriched kheer, festive dessert recipe.
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Recipe Information
Ingredients
- 0.5 cup Basmati rice
- 4 cups Low-fat milk
- 0.25 cup Unsweetened protein powder (whey or plant-based)
- 0.5 cup Sweetened condensed milk
- 2 tablespoons Sugar
- 4 pieces Cardamom pods
- 3 tablespoons Sliced almonds
- 2 tablespoons Raisins
- 2 tablespoons Chopped pistachios
- 1 pinch Saffron strands
- 1 tablespoon Ghee
- 1 cup Water
- 1 teaspoon Rose water (optional)
Instructions
Rinse the basmati rice under cold water until the water runs clear. Drain and set aside.
In a large saucepan, bring 1 cup of water to a boil and add the cardamom pods. Stir in the rinsed rice, lower the heat to a simmer, cover, and cook until the rice is about 80% cooked, approximately 8-10 minutes.
In a separate heavy-bottomed pot, bring the low-fat milk to a gentle boil. Be cautious not to let it overflow by stirring occasionally.
Add the cooked rice to the boiling milk and reduce the heat to low. Cook, stirring frequently, until the mixture begins to thicken, about 15-20 minutes.
Add the protein powder and stir continuously to avoid any lumps, ensuring it is fully dissolved.
Incorporate the sweetened condensed milk, sugar, saffron strands, raisins, almonds, and pistachios into the mixture. Continue to cook on low heat, occasionally stirring to avoid sticking for another 10 minutes.
In a small pan, heat the ghee over medium heat and toast additional almonds and raisins until golden brown. Add these to the kheer.
Add the optional rose water for a fragrant finish and stir well. Remove from heat once the kheer reaches your desired consistency.
Serve the kheer warm, or chill it in the refrigerator for at least 2 hours for a cooler dessert. Garnish with additional pistachios and saffron strands before serving.
Nutrition Facts
Calories |
1882 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 70.8 g | 91% | |
| Saturated Fat | 32.2 g | 161% | |
| Polyunsaturated Fat | 0.5 g | ||
| Cholesterol | 188 mg | 63% | |
| Sodium | 790 mg | 34% | |
| Total Carbohydrate | 214.0 g | 78% | |
| Dietary Fiber | 9.0 g | 32% | |
| Total Sugars | 174.5 g | ||
| Protein | 107.0 g | 214% | |
| Vitamin D | 10.4 mcg | 52% | |
| Calcium | 2071 mg | 159% | |
| Iron | 8.0 mg | 44% | |
| Potassium | 1388 mg | 30% | |
*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.
