High-Protein Cream of Rice Pre-Workout Bowl Recipe (Plus an Egg White Version)

This has been my go-to pre-workout meal for a long time. It's quick to make, easy to digest, and very tasty 😋

I first shared it in the Flex Fam last summer and finally remembered to put it on the blog 🤪... so here it is, with an egg white version at the bottom for the days you want more volume.

P.S. I’ve linked a product below so you have easy access to what I personally use. It’s an affiliate link, meaning I earn a small commission at no extra cost to you.

Why Cream of Rice for Pre-Workout

• Quick-digesting carbs = fast energy
• Gentle on the gut - no bloat or crash
• Pairs well with protein & fruit
• Fuels intense lifts/long sessions
• Easy to prep - sweet or savory

Ingredients

• 40g cream of rice flour (or ground up Minute White Rice)
• 60g cold water
• 170g boiling water
• Pinch of salt
• 1 to 2 scoops protein powder (adjust based on your macro goals)
• Toppings: berries, nut butter, honey, cinnamon, sprinkle of salt

Steps

1. In a medium bowl, whisk 40g rice flour with 60g cold water, then 170g boiling water.
2. Add a pinch of salt and microwave for 60 to 90 seconds.
3. Whisk in protein powder until smooth. (At this point you can microwave again for 30 to 60 seconds if you want it thicker, but I usually leave it as is.)
4. Let it sit in the freezer for 10 minutes.
5. Add toppings.

My usual toppings

• Blueberries: quick carbs plus antioxidants
• Almond butter: healthy fats for sustained energy
• Honey: fast glucose hit, and delicious
• Cinnamon: can help manage blood sugar and adds flavor
• Sprinkle of salt: supports hydration and muscle contractions

Tip: Grinding white Minute Rice in a coffee grinder is way cheaper than buying boxed Cream of Rice and works just as well.

Scaling it to your macros

Adjust the rice and protein amounts based on your goals. Use a 1:5.75 water-to-rice ratio, split into about 1 part cold and 3 parts boiling.

• 30g rice: 45g cold / 125g boiling (170g total water)
• 40g rice: 60g cold / 170g boiling (230g total water)
• 50g rice: 75g cold / 215g boiling (290g total water)
• 60g rice: 90g cold / 260g boiling (350g total water)

The egg white version

Same idea, made on the stove, with the protein coming from egg whites instead of (or in combo with) protein powder. It comes out like rice pudding.

Ingredients

• 40g cream of rice flour (or ground up Minute White Rice)
• 230g water
• 150 to 200g liquid egg whites (adjust the amount to your personal targets)
• Pinch of salt
• Dash of monk fruit or your sweetener of choice

Steps

1. In a small to medium pot, add the water and bring it to a boil.
2. Add the salt, monk fruit and cream of rice, and whisk immediately.
3. Whisk in the egg whites.
4. Add whatever flavor you want here... more protein powder, cocoa powder, whatever fits your day.
5. Keep whisking until the liquid is combined and it turns into a rice pudding texture, then pour it into a bowl.

I usually put it in the freezer for a few minutes to cool it down, or you can store it in the fridge. You can also make this in bulk, divide it into containers, keep them in the fridge for the week, and add your toppings when you're ready to eat.

What my bowl usually looks like

For reference, this is the version I make most often right now. 40g Minute rice, 150g egg whites, 15g Legion Whey+, 5g cocoa powder, 100g frozen wild blueberries, 10g pumpkin seeds and 5g honey. That comes out to 428 calories, 35g protein, 57g carbs and 8g fat. Swap the amounts to fit your own targets.