Low Syn Slow Cooker Brown Rice Pudding

Low Syn Slow Cooker Brown Rice Pudding
Only 2 syns per portion!

I’m sure you are all familiar with that feeling, the one where because you think you can’t have something, you crave it all the more? Well that’s what happened to me with rice pudding!

After my diagnosis of Type 2 Diabetes I discovered that brown rice is best for helping me stabalise my blood glucose levels, so what I needed was a low syn brown rice pudding recipe that was creamy and delicious.  A bit of a challenge there then as brown rice tends to be chewy rather than creamy. I got to thinking that the answer might lie in using the slow cooker as the rice would have plenty of time to absorb the milk and release the starches which make it creamy. Only decision now was what type of milk. My initial thought was to use skimmed milk – a litre of skimmed milk is 15 syns – so that divided by 5 servings would only be 3 syns per serving, though it will need sweetener.

My next thought was to use  Almond Milk – the unsweetened version is only 6 syns for a whole litre or the whole litre as a HEa!! Initially this is what I used and added stevia at the end of cooking to sweeten it.  I am not keen on using artificial sweeteners so tend to choose Stevia based sweeteners of small amounts of honey, maple syrup or date nectar whenever possible.  The  resulting pudding was deliciously creamy – just as a rice pudding ought to be, the only problem being that I wasn’t overly keen on the taste of the sweetener.  My next experiment used the Original Sweetened Almond Milk – result! No need for any additional sweetener and at only 1 syn per 100ml the whole pudding weighed in at a reasonable 10 syns – as it makes 5 generous portions that is only 2 syns per portion!

I’ve found that once cooled it keeps perfectly in a sealed container in the fridge for up to 5 days. I tend to use a portion each (there are 2 of us) as dessert on the day I make it then store the remaining 3 portions in the fridge and reheat them for breakfast adding defrosted frozen berries – a delicious alternative to porridge and saving your HEb for another meal.

Slow Cooker Brown Rice Pudding
Prep time
Cook time
Total time
Deliciously creamy brown rice pudding made in the slow cooker. There are only 10 syns in this whole batch I find it makes 5 generous portions so that's a measly 2 syns per portion!!!
Recipe type: Desert or Breakfast
Serves: 5
  • 1 cup brown rice
  • 1 litre of sweetened almond milk
  • 1 teaspoon of vanilla essence
  • 1 teaspoon cinnamon
  • ½ teaspoon nutmeg
  1. Set your slow cooker to high
  2. Put the rice into the slow cooker and add the almond milk.
  3. Stir in the vanilla essence, and spices.
  4. Place the lid on the slow cooker and cook for 3 hours, stirring after each hour.
You can halve the syns by using unsweetened almond milk and adding sweetener. To use the milk as your HEa, count each portion as 200ml of your chosen milk - remember you can have 500ml of sweetened almond milk or a full litre of unsweetened almond milk as a HEa.

Serve hot or cold. Great as it is or add a topping - a great way to add a speed food such as apple or other speed fruit.

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