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Food & Recipes

Mango Sticky Rice Is a Luscious Treat That Packs a Protein Punch — Easy Recipe

It's a naturally sweet and nourishing twist on traditional rice pudding

We’ll never get tired of desserts that put a fresh spin on classic treats, and one of our favorites is mango sticky rice. This is because it’s creamy just like rice pudding — but coconut milk and fresh mango give it a burst of tropical flavor, plus feel-good perks for your gut and appetite. A yummy treat that your body will thank you for later is a win-win in our book. So, keep reading for tips on making mango sticky rice at home as a refreshing end to any meal!

What is mango sticky rice?

This dish is a Thai dessert in which glutinous rice (a short-grain variety) is cooked and combined with a coconut milk sauce and fresh mango. Since glutinous rice is starchy, it develops a sticky texture once cooked, giving the dessert a hearty consistency. This centuries-old treat is also known for its sweet, creamy and refreshing flavors. In fact, it recently earned second place in TasteAtlas.com’s ranking of the 29 best rice puddings in the world. What’s even better is that you can make it at home with a handful of pantry staples.

Is mango sticky rice good for you?

The word “rice pudding” may cause you to think of a dessert that’s loaded with brown or granulated sugar. However, many sticky rice recipes use little sugar and focus on naturally sweet ingredients like mango. One whole mango offers 202 calories, 3 grams of protein and 5 grams of fiber. These nutrients are beneficial for boosting healthy gut bacteria as well as satisfying your appetite to kickstart weight loss. Coconut milk is another sweet ingredient in this dish that contains 76 calories and 456 milligrams of calcium — a mineral to help you maintain strong and healthy bones. Clearly mango sticky rice is both nourishing and will satisfy your dessert cravings! (For another healthy rice dish, try Crispy Rice.)

Mango sticky rice_2
Nungning20/Getty

How to make mango sticky rice

Below, Melanie Marcus, registered dietitian and nutrition and health communications manager for Dole Food Company, shares her recipe for Sticky Rice With Bananas and Mangos. She notes that this take on the traditional Thai dessert “balances out the sweet, tangy flavor of mango with the creamy mildness of a perfectly ripe banana.” Plus, it uses short-grain brown rice as an alternative to glutinous rice — which is often sold at specialty grocers and online. (We love Lundberg Organic Short Grain Brown Rice as it provides 3 grams of protein per ¼ serving, boasts a nutty taste and works to create that beloved sticky consistency in the dish!)

Sticky Rice With Bananas and Mangos

Sticky rice with bananas and mangos
Dole Food Company

Ingredients:

  • ½ cup short-grain brown rice 
  • 2 medium, ripe bananas, divided 
  • 1 can (14 oz.) lite coconut milk 
  • ¼ cup sugar 
  • ¼ tsp. ground nutmeg 
  • ¼ tsp. salt 
  • 1 mango, cut into cubes 
  • Raspberries or strawberries (optional) 
  • Toasted sesame seeds or chopped peanuts (optional)

Directions:

  • Active: 8 mins
  • Total time: 48 mins + rice soaking time
  • Yield: 4 servings
  1. Place rice in medium bowl. Pour in enough cold water to cover 1-inch over rice. Cover and refrigerate several hours or overnight. Drain rice. Rinse and drain rice several times with water.
  2. Combine drained rice and 1 to 1¾ cups water in medium saucepan. Bring to boil; stir rice occasionally. Cover; reduce heat and cook 10 minutes more or until liquid is absorbed.
  3. Mash 1 banana in large bowl. Add coconut milk, sugar, nutmeg and salt, if desired; stir until sugar dissolves completely. Stir in warm rice; let stand 10 minutes.
  4. Spoon into serving bowls and serve warm or at room temperature. Slice remaining banana. Arrange banana, mango and raspberries, if desired, on top. Sprinkle with sesame seeds or peanuts, if desired.

Keep reading for more feel-good dessert recipes!

Protein Ice Cream Recipe Is So Easy to Make With Just 5 Ingredients: My Taste Test Results

Chocolate Chia Seed Pudding Recipe Is a Must-Try Healthy and Indulgent Treat — Preps in 5 Minutes

This Coconut Flour Banana Bread Recipe Is Sweet, Tropical + Packed With Protein

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