Slimming World Friendly Muller Rice (Syn Free!)

Today I've got a cheeky little recipe for ya that turns any yoghurt, not just muller lights into a "muller rice" style yoghurt with any of the syns.

Its so simple to make,can be bulk prepared for the entire week in one go and is so filling you won't want another bite, what more could you want?

You know that I've had a few (bad) words to say about muller light and slimming world, what with all the sugar in them and you may be thinking I'm totally against them, but I'm not.

It's just not many people realise how many they should limit themselves to a day; so if your gonna eat one or two (which is fine) shouldn't you make the most of it? A simple muller light isn't filling in the slightest, but these on the other hand!


  • Pudding rice (about half a bag)
  • Any flavouring essences you like (almond, vanilla)
  • A muller light yoghurt (you could use and yoghurt if you prefer, just make sure to check the syn values)

There's nothing exact about this recipe; its pretty much throw as much as you want in, nothing can go wrong, it's too simple too.


First things first, fill the kettle and stick it on!

pudding rice
Take your pudding rice and rinse it two or three times in a pan, you'll notice the water will be really cloudy the first time you rinse it, this isn't bad, its just better if you get the water a little clearer.
Once you've washed it a few times drain it as much as possible without taking it out the pan, grab the kettle and cover the rice with an inch or two with boiling of water and put on the heat.

cooking pudding rice
This is the time you can add any flavourings you want to the water, I added vanilla to this batch (granted it not an english version, mum got this in the Dominican so the syns are unknown, but you can by normal essences from Tesco that don't have any syns)

Bring to the boil, stirring occasionally to prevent it from catching on the bottom.

Nielsen-massey Pure Vanilla Extract

Nielsen-Massey Pure Almond Extract

It shouldn't take too long to cook, under 10 minutes. Check it like you would normal rice, pull a few grains out, scoff em' and if there good it's done! If not leave it for a few more minutes.


When done, drain it with a sieve. Now this part is crucial. Leave it to drain for like 10/15 minutes then come back, stir and leave it again. You want to drain as much of the water out as possible; this also helps it cool pretty quick.

Once drained and cool, chuck it all into a tub and store in the fridge; it'll be good for a week in there without a problem.

It's now ready to use when every you want.

The fun part...EATING!

Now you've cooked your pudding rice, it simply a case of putting a few big spoon fulls into a bowl, adding your favourite muller light, mixing and enjoying!


How easy was that?

Almost identical to muller rice, without all the syns, what more could you ask for? *cough...cake...cough!*mixing-a-muller-with-pudding-rice

Batch Cooking

I love making a batch of rice on a Sunday ready for the week. I take a little Lock & Lock tubwith me in my cool bag and mix it when I'm just about to eat it.

Lock & Lock Stackable Airtight Container Rectangular

Top Tip: DON'T premix the rice and yoghurt, the rice will absorb it and it will be crazy thick/stodgy...I've warned ya!

I love recipe, this not only because it's like eating a muller rice, which are sooo nice in the first place, but because they make that one yoghurt (that is packed with sugar) go so much further and makes its 10x more filling.


I like mixing mine with one of muller's "naughty-ier" yoghurt desserts like the chocolate or fudge ones, these do cost syns (5 for the chocolate & 4.5 for the fudge) but I don't think that's bad once its packed out with rice.

A naughty, but filling desert for 5 syns! I think so!

What's your thoughts? Epic win or epic fail? Leave me a comment below πŸ™‚

    Darran Mansfield

    Hi! I'm Darran Mansfield, I've been on the Slimming World diet for about 10 months, and I've lost 5 and a half stone (74lbs/34kgs), I'm by no means a weight loss expert, but I do have first hand experience, and that's what I'm here to share with you. I'm looking for a healthy, sustainable lifestyle that's enjoyable yet maintainable in today's modern life. If that's what you want, you should stick around, I'm sure you'll find something helpful and don't forget to say hi to me on Facebook, Twitter, Google+ or Instagram.

    Click Here to Leave a Comment Below 6 comments
    Rachel May Avis

    Ophhhh think you might have just saved my life!

      Darran Mansfield

      Haha! Glad you like the recipe, let me know how it goes πŸ™‚

    Paul W

    just cooking the rice, will let you know what i think of them once eaten


    Looks great but I’m not sure about recommending it is batch cooked up to a week ahead – rice should be cooled ASAP and put in fridge as soon as possible and eaten no more than 24 hours later, it can cause food poisoning otherwise. There is a particular bacteria in rice that grows quickly at room temperature. Nice recipe , it’s just it might be better to cook just a little bit at once.


    Great idea, I do similar but i bulk cook quinoa and add 2 teaspoons cocoa powder (1syn) with Stevia sweetener to fat free from age frais or muller light yogurt. I find quinoa really fills you up too.

      Darran Mansfield

      Thanks for the tip Rosie, never thought about doing it with quinoa πŸ™‚


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