Keto Rice Pudding (Cauliflower, Low Carb)

This keto rice pudding has the same comforting creaminess as the authentic version, but only a fraction of the carbs. Cauliflower is the secret of this low carb rice pudding recipe – it’s the perfect stand-in for real rice. You won’t taste the difference, promise!

I have used cauliflower as a substitute for rice for a long time. you may have tried my Keto Cauliflower Egg Fried Rice or my Low Carb Keto Sushi Rolls, which also use it.

Cauliflower rice pudding

However, I have resisted using cauliflower in desserts for a long time. But finally I caved in. And I’m so glad I did!

I’m making a pinkie promise here. This keto rice pudding is so good… like, REALLT good. I does not taste of sweaty socks or cauliflower. It ACTUALLY tastes of real rice pudding.

It makes the perfect keto dessert – and a wonderful sugar free, low carb breakfast.

Most of us will have childhood memories of rice pudding – or “arroz con leche”, as my friend Leila calls it. Some hate it with a vengeance, like my husband, and some remember it fondly (like me!).

My mum used to make a super simple version. Instead of making a custard with egg yolks and cream and adding cooked rice, she simply cooked thick rice in milk instead of water.

When I started making it myself, I used to take leftover rice from dinner 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.

Carbs in rice pudding

The problem with “real” rice pudding are the carbs. White rice is highly processed and lacks vitamins and minerals. One cup of cooked white rice contains 52 grams of carbs! It is basically a cup full of starch that will spike your blood sugar.

While one portion (1/2 cup) of regular rice pudding contains around 22g net carbs, a serving of my keto rice pudding comes in at only 3.8g net carbs!

Keto rice pudding ingredients

I’m using the same ingredients you’ll find in traditional rice pudding – minus the rice! We have 1 cup heavy cream, milk (I’m using almond milk as it’s lower in carbohydrates), egg yolks, nutmeg and vanilla.

The low carb ingredients are:

Cauliflower

Tip: 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 flavour.

I make a big pot of cauliflower rice to use as a rice replacement almost every week. You can use the leftovers from last night’s dinner for this pudding just like you would do with real rice!

Sugar free sweetener

I’m using a brown sugar erythritol / monkfruit mix. I like its caramel flavour. However, you can use regular erythritol or allulose.

As always, increase the sweetener if you prefer a sweeter pud.

Gluten free thickener

Arrowroot helps thicken the low carb rice pudding on top of the egg yolks. It helps replace the rice starches. 1 tsp of arrowroot does add 2.5g net carbs (for the entire dish), but I prefer its texture over xanthan gum.

If xanthan gum is what you have at home, use 1/4 tsp in place of the arrowroot powder. Guar gum will also work.

How to make keto rice pudding

First, pulse the cauliflower florets in a food processor until they resemble rice. You can use a box grater as well.

Next, place the cauliflower rice in a glass bowl and microwave for 3 – 4 minutes, depending on how soft you like your rice pudding.

Now the essential step: Squeeze out the water using a muslin cloth or a fine tea towel. By removing the moisture from the cauliflower you get the perfect texture with just the right amount of bite.

Place the cream, almond milk, half the nutmeg and vanilla in a pan and over medium heat until hot, but not boiling (otherwise you’ll cook the egg!!!). This takes about 2 minutes.

Mix the egg yolks, arrowroot and 3 tbsp of sweetener together in a bowl using 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.

Place back on the hob to thicken for about 2.5 minutes. Stir through the cauliflower rice.

Baked low carb rice pudding

Now, preheat the oven and put the cauliflower rice pudding in a buttered baking dish.

Sprinkle with the remaining nutmeg/ cinnamon, 1 tbsp of golden erythritol and lemon zest and dot with butter, then cook for 15 minutes until golden on top.

Speedy stovetop cauliflower rice pudding

For a speedier version, skip the oven step. Simply keep the pudding on the stove for a further few minutes, then stir through the butter.

Serve with 1 tbsp of golden Lakanto and the rest of the nutmeg or cinnamon plus lemon zest. Enjoy!

Nut free keto pudding

To make this recipe nut free, simply replace the almond milk with coconut milk or seed milk of your choice.

Dairy free and paleo rice pudding

You can replace the dairy cream with coconut cream and simply give the butter a miss.

Konjac – zero carb pudding rice alternative

Another healthy alternative to pudding rice – or cauliflower! – is to use konjac rice. It’s sometimes also called “miracle rice” and it’s made from the konjac root.

I like to use konjac noodles as a replacement for rice noodles in Asian dishes a lot, and the rice version is just as good.

You just have to rinse it, then strain and cook it for 3 minutes. Then add it to the sugar free custard just like you would leftover rice back in the day, and serve!

More keto pudding recipes

Creamy Keto Chia Pudding

Dairy Free Sugar Free Custard (Keto)

Creamy Keto Low Carb Porridge

Tried this recipe? Give it a star rating below!

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