Cream of Rice Whey Banana Almond Butter
By the QuiteRecipes team (Jamy & Kaïna) | Food Service Professional, Early Childhood Expert & Parents
A fast-digesting pre-practice breakfast of cream of rice, whey protein, banana and almond butter for track sprinters.
Sprinters' breakfast: fast-digesting cream of rice, whey protein, banana, and almond butter — quick fuel that gets into the system and out of the way before practice.
🥄 Ingredients
- 🫗 1/2 cup (60g) cream of rice cereal
- 🫗 1 1/2 cups (375ml) water
- 🫗 1 scoop (30g) vanilla whey protein
- 🫗 1 banana, sliced
- 🫗 1 tablespoon (15g) almond butter
- 🫗 Pinch of sea salt
- 🫗 1/4 teaspoon ground cinnamon
Nutrition Facts*
*Nutritional information is an estimate and may vary based on ingredients, brands and portion sizes. Values are provided per serving.
👨🍳 Instructions
Bring the water and a pinch of salt to a boil in a small saucepan.
Whisk in the cream of rice in a steady stream to avoid lumps.
Lower the heat and cook for 4-5 minutes, stirring, until thick and smooth.
Remove from heat and stir in the whey powder until fully dissolved.
Pour into a bowl, top with the banana slices, almond butter and cinnamon, and serve.
⚠️ Common Mistakes
- ✕
Dumping in the cream of rice all at once, which creates lumps.
- ✕
Cooking the whey with the cereal, which curdles it and makes it rubbery.
- ✕
Making it too thick, which makes pre-event fueling harder to get down.
🔄 Variations
Swap banana for mashed berries or applesauce.
Use soy or pea protein for a dairy-free version.
Add a teaspoon of honey for extra quick sugar on sprint days.
🧊 Storage
- 📦
Best eaten fresh immediately after cooking.
- 📦
Leftovers thicken on standing; loosen with water and reheat gently.
💡 Chef Tips
Tip 1: Add the whey after cooking, when the porridge has cooled slightly, so it does not clump.
Tip 2: Whisk the cream of rice into boiling water gradually to prevent lumps.
Tip 3: Use water rather than milk for a faster-digesting pre-sprint meal.
Tip 4: Thin it with a splash of water if the almond butter thickens the bowl.
❓ FAQ
Why cream of rice for sprinters? It is one of the fastest-digesting carb sources, delivering glucose to muscles without stomach heaviness.
How much protein is in this bowl? About 27g thanks to the whey scoop.
When should I eat it? 60-90 minutes before sprints or as a quick post-workout refuel.
Is it gluten-free? Yes, cream of rice is naturally gluten-free.
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About the Authors
This recipe and guide was developed, tested, and approved in our home kitchen and daily life. Jamy is a retired Food Service District Manager and Early Childhood Program Manager who spent his career overseeing multi-site restaurant operations, large-scale culinary production, and daycare menu management. Kaïna brings the ultimate real-world test: making sure it brings ease and joy to our kids on a busy weeknight.
Read more about our professional background and philosophy →