Cozy Brown Rice Pudding With Applesauce and Raisins

Description of Ingredients and Why They Work

• Rice: A naturally gluten-free, low-acid base that's gentle on digestion and versatile for most dietary needs.
• Apples: Naturally sweet and low in acid — use fresh apples or applesauce for this dessert.
• Milk or dairy alternative: Adds creaminess without feeling too heavy. Choose a lower-fat option if fat content tends to trigger your GERD.
• Mild spices instead of acidic or spicy flavorings: Cinnamon, nutmeg, and brown sugar are all low-acid options that add warmth without the burn.

Substitutions and Variations

• Dairy-free/plant-based milk options: Oat milk, almond milk, or soy milk all work great.
• Sweetener swaps: Try monk fruit or allulose for a vegan alternative to honey.
• Fruit variations: Swap the apple for pear, figs, cranberries, or pumpkin for other fall-inspired options.

Tips and Serving Ideas

• Since this recipe can be a bit heavier in fat for some individuals, it's best to enjoy this dessert no later than two hours before bed. This gives your body time to digest before you lie down, which can help reduce the chances of nighttime reflux.
• Warming the rice pudding brings out the full flavor of the cinnamon and apple, making for a more comforting, satisfying treat.
• Store in the refrigerator for up to 3-4 days, making it easy to prep once and enjoy throughout the week.

FAQs

Is rice pudding safe for GERD? 

Can I make this ahead of time? 

What if I can't tolerate dairy? 

Can I adjust sweetness or spice level? 

GERD-Friendly Apple Rice Pudding

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This creamy brown rice pudding combines cinnamon, raisins, applesauce, and vanilla for a warmly spiced breakfast, snack, or dessert. Nonfat milk keeps the pudding lighter, while brown rice gives it a pleasantly hearty texture.

Servings: 6 servingsPrep: 5 minsCook: 1 hourTotal: 1 hour 5 minsDifficulty: Easy

AmericanDessertGERD-friendlyGERD-friendly dessertAppleRicePudding

Ingredients

2 1/2 cups water

1 cup uncooked brown rice, rinsed

2 cups nonfat milk, divided

1 cup granulated sugar

1/4 teaspoon salt

1 egg

1 cup raisins

1 tablespoon unsalted butter

1/2 cup unsweetened applesauce

2 teaspoon ground cinnamon

2 teaspoon vanilla extract

Instructions

1

Combine the water and rinsed brown rice in a medium saucepan. Bring to a boil over medium-high heat.

2

Reduce the heat to low and cover. Simmer for 40–45 minutes, or until the rice is tender and water is absorbed.

3

Stir 1½ cups of milk, sugar, and salt into the cooked rice. Cook over medium heat for 10–15 minutes, stirring frequently.

4

Whisk the remaining ½ cup of milk with the egg. Slowly whisk approximately ½ cup of the hot rice mixture into the egg mixture.

5

Gradually stir the tempered egg mixture and raisins into the saucepan. Cook for 2–3 minutes, stirring continuously to prevent scorching.

6

Cook until the pudding is creamy and reaches 160°F, then remove the saucepan from the heat.

7

Stir in the butter, applesauce, cinnamon, and vanilla until the butter melts and the ingredients are evenly incorporated.

8

Let the pudding stand for 5 minutes to thicken slightly. Divide it among six bowls and serve warm.

Nutrition Facts

Per serving

Calories
260

Fat
3.7g

Carbs
51.0g

Protein
6.7g

Fiber
2.4g

Sodium
150.0mg

Sugars
23.0g

Sat. Fat
1.7g