This keto rice pudding recipe has the same comforting creaminess as the authentic version, but only a fraction of the carbs. The secret of this low carb pudding is cauliflower. It is perfect stand-in for real rice. I promise that you won't taste the difference.
Most of us have childhood memories of rice pudding - or "arroz con leche" (rice with milk), as my friend Leila calls it.
My mum used to make a super simple version. She simply cooked thick rice in milk instead of water.
When I started making it myself, I used to take leftover rice and added it into a custard for an easy treat. We then sprinkled cinnamon and sugar on top.
I'll go as far as saying it was was one of my favourite meals.
I have used cauliflower as a substitute for rice since I began eating a low carb diet. I make a big pot of cauliflower rice to use as a rice replacement almost every week.
There are lots of savoury cauliflower rice recipes on my website - such as keto cauliflower fried rice, keto sushi or this keto paella.
However, I resisted using cauliflower in desserts for a long time. But finally I caved in. And I'm so glad I did!
Cauliflower rice pudding does not taste of cauliflower. It ACTUALLY tastes of real rice pudding.
You can use the leftovers from last night's dinner for this pudding just like you would do with real rice.
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🌟 Why You'll Love This Recipe
- Creamy texture
- Same comforting flavor as regular rice pudding
- Does not taste of cauliflower!
- Gluten-free, sugar free and keto - just 3.8g net carbs
Ingredients
Keto rice pudding requires the same ingredients you'll find in traditional rice pudding - minus the rice.
- Cauliflower - Use a fresh head of cauliflower. When it's fresh, it will taste neutral. If it's been in your fridge for a week, it will take on a stronger flavor.
- Heavy cream - also called double cream
- Unsweetened almond milk - this contains less sugar then regular milk
- Nutmeg
- Vanilla extract
- Egg yolks - from large eggs
- Arrowroot powder - thickens the low carb rice pudding together with the egg yolks. You can also use ¼ teaspoon xanthan gum.
- Golden Lakanto - this is a brown sugar alternative made from erythritol and monk fruit sweetener. I like its caramel flavour. You can also use regular erythritol, Swerve or allulose.
- Butter
- Lemon zest
As always, increase the sweetener if you prefer a sweeter keto dessert.
Instructions
This section contains step-by-step instructions and photos that show how to make this recipe. See the recipe card for full information on ingredients and quantities
Step 1: Pulse the cauliflower florets in a food processor until they resemble rice. You can use a box grater as well.
Step 2: Microwave the riced cauliflower.
Step 3: Squeeze out the water using a muslin cloth or a fine tea towel. By removing the moisture you get the perfect texture with just the right amount of bite.
Step 4: Place the cream, almond milk, half the nutmeg and vanilla in a pan and over medium heat until hot, but not boiling.
Step 5: Mix the egg yolks, arrowroot and sweetener in a bowl with a hand balloon whisk. Add a little of the hot cream mix and whisk again to combine. Add the rest of the cream mix slowly, whisking continuously.
Step 6: Place back on the hob to thicken for about 2.5 minutes. Stir through the cauliflower rice.
Step 7: Preheat the oven and put the cauliflower rice pudding in a buttered baking dish.
Step 8: Sprinkle with the remaining spices, more erythritol, lemon zest and dot with butter. Bake in the oven until golden on top.
Top tip
Don't let the mixture boil, or you risk cooking the egg. Just gently heat it until it thickens.
FAQ
Regular rice pudding is not keto friendly. White rice is highly processed and lacks vitamins and minerals. One cup of cooked white rice contains 52 grams of carbs. While one portion of regular rice pudding contains around 22g net carbs, a serving of keto rice pudding has only 3.8g net carbs.
Yes. Konjac rice is a zero carb pudding rice. It is also called miracle rice or shirataki rice. You can use it in place of cauliflower rice. Just rinse it, strain and cook it for 3 minutes. Add it to the sugar free custard just like you would regular rice.
The egg yolks and the addition of arrowroot powder. In place of the arrowroot, you can also use xanthan gum. Or simply use an additional egg yolk.
Yes. For a speedier version simply keep the pudding on the stove for a further few minutes, then stir through the butter. Sprinkle with golden Lakanto and the rest of the nutmeg or cinnamon plus lemon zest and serve.
Yes. Microwave it, then squeeze out the liquid.
Variations
Here are ideas how you can change the recipe:
Nut free. Replace the almond milk with coconut milk or seed milk of your choice.
Dairy free and paleo rice pudding. Substitute the dairy cream with coconut cream and omit the butter.
Change the flavor: Add cardamom, rose water or orange zest.
Storage
Store in an airtight container in the fridge for up to 3 days.
Not suitable for freezing.
Related recipes
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Recipe
Keto Rice Pudding with Cauliflower
from Sugar Free LondonerNote: The servings slider only changes the first amount in each line and not any subsequent amounts. Please make your own calculations where necessary.
Equipment
- 10 x 8 inch baking dish (or smaller)
Ingredients
- 1 large cauliflower, in florets 300g / 10.5 oz
- 1 cup / 240g heavy cream (double cream)
- ¼ cup / 60 ml almond milk unsweetened
- ½ teaspoon grated nutmeg or to taste
- 1 teaspoon vanilla extract
- 3 egg yolks large
- 1 teaspoon arrowroot powder or ¼ teaspoon xanthan gum
- ¼ cup / 40g golden Lakanto
- 1 tbsp / 15g butter + some for the dish
- 1 tbsp lemon zest from roughly 1 lemon
Instructions
- Pulse the cauliflower florets in a food processor and pulse until chunky. Place in a glass bowl, cover and microwave for 3 - 4 minutes. Squeeze out the water using a muslin cloth or fine tea towel. Place in a bowl and fluff with a fork.
- Preheat the oven to 150C/300F and butter a 10 x 8 x 2 inch baking dish. (You can use smaller if you prefer.).
- Place the cream, almond milk, half the nutmeg and vanilla in a pan and heat until hot, but not boiling. About 2 minutes.
- Mix the egg yolks, arrowroot (or xanthan gum) and 3 tablespoon of sweetener together in a bowl using a hand balloon whisk. Add a little of the hot milk and whisk again to combine. Add the rest of the cream mix slowly, whisking continuously. Place back on the hob to thicken. About 2.5 minutes. Stir through the cauliflower rice.
- Place in a baking dish and sprinkle with the remaining nutmeg/ cinnamon, 1 tablespoon of golden Lakanto and lemon zest and dot with butter.
- Cook for 15 minutes until golden on top.
Joanna
OMG excited for this! Might roast the cauliflower first…
Lynn
WOW! I was very sceptical…....
I followed the instructions and recipe almost precisely ( just less nutmeg and cinnamon) and it was wonderful, THANK YOU so much, I’m just making another lot now as I find myself dreaming about it
Shauna Wyllie
I’ve seen this recipe a good few times since I changed to keto. I’ve always just wondered - could it work? Would it work?…..it works!! Delicious, creamy, tasty and not a hint of cauliflower. The only thing I’d do differently next time is make sure I don’t blitz cauliflower too fine.