Can I use fresh jasmine rice instead of frozen?

Yes! You can absolutely use freshly cooked jasmine rice—just make sure it’s slightly sticky and not overly dry. Let it cool a bit before mixing it with the milk mixture so the texture stays creamy, not mushy.

What kind of protein powder works best?

An unflavored protein powder works best so it doesn’t overpower the natural sweetness of the mango and milk. If using a flavored option like vanilla, go light to keep the balance just right.

Can I make this dairy-free?

Definitely! Swap the Greek yogurt for a thick, dairy-free yogurt (like coconut or almond-based) and be sure your protein powder and milk are also plant-based. It’ll still taste delicious and creamy while staying fully dairy-free.

How long does this dessert last in the fridge?

You can keep this Thai mango sticky rice recipe in an airtight container in the fridge for up to 3–4 days. Just store the mango separately and add it fresh when you’re ready to serve for the best texture and taste.

Protein Mango Sticky Rice | Tisha's Veggie Eats

Name: Protein Mango Sticky Rice
Prep time: 10 min
Cook time: 5 min
Total time: 15 min
Ingredients: 120 ml Protein Plant Milk (Good Karma); 56 g Nonfat Greek Yogurt (Siggi’s); 15 g Unflavored Protein Mix (Quest); 32 g Zero Calorie Sweetener (H-E-B); 177 g White Thai Jasmine Rice (frozen, Trader Joe’s); 150 g Mango (sliced); Toasted Sesame Seeds

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High-Protein Twist on a Thai Classic!

Discover the ultimate high protein mango sticky rice, a delightful twist on the traditional Thai dessert that’s both nutritious and delicious. If you love mango sticky rice but are looking for a healthier, protein-packed version, this recipe is for you. It’s a refreshing summer treat that’s easy to make and perfect for satisfying your sweet tooth while keeping you on track with your fitness goals.

Instead of the usual coconut milk, this version uses plant milk, nonfat Greek yogurt, protein powder, and sugar free for a creamy base that’s still full of flavor. Simply warm up the mixture on the stove, then stir it into pre-cooked jasmine rice. Let the flavors meld together, creating a delicious, sticky consistency.

Top with fresh slices of mango and drizzle with any remaining milk mixture. A sprinkle of toasted sesame seeds adds a perfect crunch.

This high-protein mango sticky rice isn’t just a dessert; it’s a nutritious treat that’s perfect for any time of day. The combination of sweet mango and creamy, protein-rich rice is sure to become a favorite.

So easy to prepare and perfect for sharing with family or friends, or enjoying all to yourself. Whether you’re a fan of traditional Thai mango sticky rice or looking to try something new, this recipe will not disappoint.

Macros Per Serving

161 Cal | 40g Carbs | 0.5g Fat | 8g Protein

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Why You’ll Love This Recipe

If you’re looking for a way to satisfy your sweet tooth and get in a solid dose of protein, this mango sticky rice recipe is a must. It’s refreshing, nutrient-packed, and a fun twist on one of the most iconic Thai desserts.

High in Protein: This isn’t just dessert—it’s fuel. Thanks to Greek yogurt, protein milk, and a scoop of unflavored protein powder, every bite packs a serious protein punch.
A Shortcut Win: Using frozen jasmine rice makes prep ridiculously easy. No soaking, no fuss. Just heat, mix, and enjoy.
Summer Vibes in a Bowl: Between the juicy mango and creamy rice, this recipe screams sunshine. It’s basically your tropical vacation in edible form.
Lighter Than Traditional Versions: By using nonfat yogurt and zero-calorie sweetener, this keeps things light without skimping on flavor or satisfaction.
Minimal Ingredients, Maximum Flavor: Just a handful of wholesome ingredients deliver the same cozy, comforting bite as the best mango sticky rice recipe out there.

Whether you’re already a Thai dessert lover or just curious to try a healthy twist on a classic, this Thai mango sticky rice recipe with a protein boost is ready to become your new summer staple.

Key Ingredients for this Protein Mango Sticky Rice

To bring this high-protein mango sticky rice recipe to life, we’re leaning on a few simple but powerful ingredients. Each one plays a key role in delivering the creamy texture, tropical sweetness, and protein boost you’d never expect from a dessert. Think of it as the smarter, summer-fresh version of Thai sweet sticky rice with mango.

Protein Plant Milk: A dairy-free base that adds creaminess while packing in protein. It’s the perfect swap to lighten things up without losing that rich, velvety texture.
Nonfat Greek Yogurt: This adds a tangy balance to the sweetness and helps thicken the mixture into that signature sticky rice texture. Bonus: extra protein!
Unflavored Protein Mix: No weird aftertaste here—just a clean protein boost that blends seamlessly into the rice mixture for a more filling dessert.
Zero Calorie Sweetener: Lightly sweetens everything without adding extra sugar. You still get the flavor of traditional Thai mango sticky rice—just without the sugar crash.
White Thai Jasmine Rice: The heart of this dessert. Using frozen rice is a total game changer for saving time, and it still delivers that soft, chewy texture we all love.
Mango: Juicy, vibrant, and the star of the show. Mango brings the bright tropical flavor that makes this Thai mango sticky rice recipe so iconic.
Toasted Sesame Seeds: A little nutty crunch that takes this from good to “I could eat this every day.” Don’t skip them!

Substitution Options

Want to personalize your protein mango sticky rice or adapt to what you’ve got on hand? Here are some easy swaps to try while still keeping the spirit of the best mango sticky rice recipe alive.

Protein Plant Milk: Any unsweetened plant-based milk will do! Almond, soy, or oat milk are great options—just aim for one that’s high in protein.
Nonfat Greek Yogurt: You can sub in any thick yogurt you like—dairy or non-dairy. Just keep in mind the protein content may vary.
Unflavored Protein Mix: Feel free to use a vanilla-flavored protein if you don’t mind a little added sweetness. Just make sure it blends well with the mango and rice.
Zero Calorie Sweetener: Maple syrup, honey, or coconut sugar are great natural options if you’re not avoiding added sugar.
Frozen Jasmine Rice: If you have time, you can cook jasmine rice from scratch. Just be sure it’s sticky and slightly chewy for that authentic Thai sweet sticky rice with mango texture.
Toasted Sesame Seeds: Crushed peanuts, chopped cashews, or even shredded coconut can make fun swaps for a bit of crunch on top.

Don’t be afraid to mix and match. This dessert is all about being easy, nourishing, and packed with flavor—however you decide to enjoy it.

**If there is a sub I haven’t mentioned above, it’s because I have not tested it and can’t speak for how well it would work for this recipe.

Equipment and Tools

No complicated tools required for this protein mango sticky rice recipe—just a few kitchen basics and you’re all set. Whether you’re making it for a quick weeknight dessert or a sunny weekend treat, you’ll have everything you need to bring this Thai-inspired dish to life.

Small Saucepan: Ideal for gently heating the milk and protein mixture until it reaches a soft simmer.
Mixing Bowl: Use a medium-sized bowl to combine the heated milk with the jasmine rice.
Rubber Spatula or Spoon: To stir the rice and protein mixture together until smooth and creamy.
Measuring Scale: For accurate measurement of ingredients like protein powder and yogurt to ensure the perfect texture and flavor.
Knife & Cutting Board: Essential for slicing up your fresh mango into perfect, juicy pieces.
Serving Bowls or Containers: Great for portioning and storing your sticky rice, especially if you’re meal prepping or saving extras for later.

With these simple tools, you’ll be well on your way to enjoying your new favorite summer dessert: Thai sweet sticky rice with mango, made lighter and packed with protein.

How to Make Your Protein Mango Sticky Rice

This protein mango sticky rice is as easy to make as it is delicious. Thanks to the use of frozen jasmine rice and a simple stovetop method, you’ll have a dreamy high-protein dessert on the table in under 15 minutes. It’s the perfect way to enjoy the best mango sticky rice recipe with a healthy twist.

Make the Milk Mixture

Start by adding your plant protein milk, nonfat Greek yogurt, protein powder, and sweetener to a small saucepan. Whisk it all together until smooth, then place on low heat and cook until it starts to gently simmer.

Mix with Jasmine Rice

Remove from heat and pour the mixture into a bowl with your frozen white jasmine rice. Mix well until everything is evenly combined and the rice is soft and sticky. You can reserve a bit of the milk mixture if you’d like to drizzle it over the top later.

Plate and Serve

Divide the sticky rice into three servings. Top each with sliced mango and a generous sprinkle of toasted sesame seeds. If you saved some of the sweet milk mixture, pour it over for extra flavor and creaminess.

This healthy spin on Thai mango sticky rice is best enjoyed fresh but keeps well in the fridge for 3–4 days. Great for meal prepping dessert or enjoying a tropical bite whenever the craving hits.

Tips and Tricks

Here are some valuable tips and tricks to make your prep for this protein mango sticky rice even easier and more delicious. From ingredient tips to serving suggestions, these little details go a long way in making this the best mango sticky rice recipe you’ll come back to again and again.

Use Frozen Rice for Convenience: Don’t feel like cooking rice from scratch? Frozen white Thai jasmine rice saves time and still gives you that classic chewy texture perfect for Thai sweet sticky rice with mango.
Whisk the Milk Mixture Well: Make sure your plant-based milk, yogurt, sweetener, and protein powder are fully combined before heating. This ensures a smooth, creamy coating on your rice with no lumps.
Simmer Low and Slow: Heat your milk mixture gently to avoid curdling the yogurt. A light simmer is all you need to bring it together.
Let the Rice Sit Before Serving: After mixing the rice with the milk mixture, let it sit for a few minutes. This helps everything thicken and absorb for that perfectly sticky consistency.
Don’t Skip the Sesame Seeds: Toasted sesame seeds add a subtle nutty crunch that balances the sweetness of the mango. It’s a small touch that makes a big difference.

These tips will help ensure your Thai mango sticky rice recipe turns out creamy, flavorful, and full of tropical vibes every time.

Storage Instructions

Here are some storage instructions to ensure your protein mango sticky rice stays fresh and tasty for later enjoyment. Whether you’re prepping ahead or saving leftovers, a few easy steps go a long way.

Refrigeration: Store leftovers in an airtight container and refrigerate within 1–2 hours of preparing. This helps maintain freshness and food safety.
Portion Ahead: If you know you’ll want this throughout the week, portion into individual containers with the mango and sesame seeds added right before serving.
Avoid Freezing: Freezing is not recommended for this dish as the texture of the yogurt and rice may change once thawed.
Reheat Gently: If you’d like your sticky rice warm, microwave in short intervals with a splash of milk mixture to keep it soft and creamy.

By following these tips, your Thai mango sticky rice recipe will stay just as delicious on day three as it was on day one. It’s the perfect make-ahead dessert for sunny weeks ahead.

More Unique Dessert Recipes

I’m always on the lookout for healthier dessert options that don’t compromise on flavor. If you enjoyed this protein mango sticky rice, here are a few more treats from my blog that I think you’ll love:

Each of these recipes offers a unique twist on classic desserts, combining wholesome ingredients with delightful flavors. Happy baking!

FAQs

Got questions about this protein mango sticky rice? You’re not alone! Here are some of the most common questions to help you make this recipe with confidence.

Can I use fresh jasmine rice instead of frozen?

Yes! You can absolutely use freshly cooked jasmine rice—just make sure it’s slightly sticky and not overly dry. Let it cool a bit before mixing it with the milk mixture so the texture stays creamy, not mushy.
What kind of protein powder works best?

An unflavored protein powder works best so it doesn’t overpower the natural sweetness of the mango and milk. If using a flavored option like vanilla, go light to keep the balance just right.
Can I make this dairy-free?

Definitely! Swap the Greek yogurt for a thick, dairy-free yogurt (like coconut or almond-based) and be sure your protein powder and milk are also plant-based. It’ll still taste delicious and creamy while staying fully dairy-free.
How long does this dessert last in the fridge?

You can keep this Thai mango sticky rice recipe in an airtight container in the fridge for up to 3–4 days. Just store the mango separately and add it fresh when you’re ready to serve for the best texture and taste.

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