Keto Rice Pudding: A Creamy, Low-Carb Dessert

For those who adore the comforting taste of traditional rice pudding but are following a ketogenic or low-carb diet, this article explores delicious and satisfying keto-friendly alternatives. Traditional rice pudding, with its creamy custard and delicate rice, may be off-limits due to its high carbohydrate content. However, with a few clever substitutions, it's possible to recreate the essence of this beloved dessert while staying within your dietary guidelines.

The Allure of Rice Pudding and the Keto Challenge

Rice pudding is a classic dessert enjoyed worldwide, with variations found in nearly every culture. Traditional recipes typically include rice, milk, a sweetener, and sometimes eggs, along with flavorings like vanilla, nutmeg, cinnamon, cardamom, rose water, or orange zest. The challenge for those on a keto diet is the high carb content of traditional rice.

Keto-Friendly Rice Substitutes

The key to a successful keto rice pudding lies in finding a suitable low-carb substitute for rice. Two popular options are:

• Cauliflower Rice: When fresh, cauliflower has a neutral taste, making it an ideal substitute for rice. When pulsed in a food processor until it resembles rice, then microwaved and squeezed to remove excess moisture, cauliflower becomes the foundation for a creamy, guilt-free dessert.
• Konjac Rice (Shirataki Rice or Miracle Rice): Konjac rice is a virtually zero-carb option. Made from shirataki mushrooms, this rice substitute requires thorough rinsing and draining to remove any unpleasant taste. Stir-frying in a dry pan or microwaving can further dry it out before adding it to the pudding.

Key Ingredients and Their Roles

• Milk Alternatives: Instead of traditional milk, opt for unsweetened almond milk, macadamia milk, coconut milk, or seed milk (such as poppyseed or hemp seed milk). Coconut milk, with its higher fat content, contributes extra creaminess.
• Cream: Heavy whipping cream or coconut cream adds richness and helps create the signature creamy texture of rice pudding.
• Sweeteners: Granulated erythritol, Swerve, or Golden Lakanto (a blend of erythritol and monk fruit) provide sweetness without the carb load. Adjust the amount to suit your taste preferences.
• Thickeners: Egg yolks are essential for thickening the pudding. Arrowroot powder or xanthan gum can further enhance the thickness. If you prefer to avoid thickeners altogether, simply add more egg yolks.
• Flavorings: Vanilla extract or vanilla bean powder, nutmeg, cinnamon, orange zest, cardamom, and rose water can be used to customize the flavor profile.

Keto Rice Pudding Recipes: Two Approaches

Here are two approaches to making keto rice pudding, one using cauliflower rice and the other using konjac rice:

Cauliflower Rice Pudding Recipe

Ingredients:

• 1 head of fresh cauliflower
• 1/2 cup unsweetened almond milk
• 1 cup heavy cream
• 1 teaspoon sugar-free vanilla extract
• 1/4 cup granulated erythritol or Swerve
• 4 egg yolks
• 1 tablespoon arrowroot powder or 1/4 teaspoon xanthan gum
• 1/2 teaspoon nutmeg, or more to taste
• Butter (optional)
• Lemon zest (optional)

Instructions:

1. Prepare the Cauliflower: Pulse cauliflower florets in a food processor until they resemble rice. Microwave for 3-4 minutes, then squeeze out excess water using a muslin cloth or fine tea towel.
2. Heat the Cream and Milk: In a saucepan, heat the cream, almond milk, half the nutmeg, and vanilla until hot but not boiling.
3. Combine Egg Yolks and Sweetener: In a separate bowl, whisk together the egg yolks, arrowroot powder (or xanthan gum), and sweetener until smooth.
4. Temper the Egg Yolks: Gradually add the hot cream mixture to the egg yolk mixture, whisking constantly to prevent curdling.
5. Thicken the Pudding: Pour the mixture back into the saucepan and heat over medium heat, stirring constantly, until the custard thickens (about 2.5 minutes).
6. Add Cauliflower Rice: Stir in the prepared cauliflower rice.
7. Optional Baking: Preheat oven to 150C/300F. Butter a baking dish. Pour the pudding into the dish, sprinkle with remaining nutmeg, sweetener, and lemon zest (if using), and dot with butter (if using). Bake for 40-45 minutes. For a speedier version, skip the baking step and continue to cook on the stovetop until desired consistency is reached.
8. Serve: Serve warm or cold.

Konjac Rice Pudding Recipe

Ingredients:

• 1 packet shirataki (konjac) rice (200 g/ 7.1 oz)
• 1/2 cup unsweetened macadamia milk or almond milk (120 ml/ 4 fl oz)
• 1 cup heavy whipping cream or coconut milk (240 ml/ 8 floz)
• 1 tsp sugar-free vanilla extract or 1/2 tsp vanilla bean powder
• 1 tsp xanthan gum
• 4 egg yolks
• 1/4 cup granulated Erythritol or Swerve (50 g/ 1.8 oz)
• 1/2 tsp nutmeg, or more to taste

Instructions:

1. Prepare the Konjac Rice: Prepare the shirataki (konjak) rice according to packet instructions: Drain and place in a sauce pan filled with water. Boil for 2-3 minutes, and pour through a fine mesh sieve to drain. Set aside.
2. Heat the Cream and Milk: Place the nut milk, cream and vanilla in a small saucepan and heat over medium heat until very hot, but not boiling.
3. Combine Egg Yolks and Sweetener: Meanwhile, combine egg yolks, erythritol and xanthan gum in a large mixing bowl and whisk well until smooth and well combined.
4. Temper the Egg Yolks: Take the hot milk and add a very small amount (1/8 cup) at a time to the egg yolks, whisking well in-between.
5. Thicken the Pudding: Once all of the milk is combined with the egg yolks, pour the mixture back into the saucepan and heat again until the custard is thick and creamy.
6. Add Konjac Rice: Add the shirataki rice and stir through.
7. Serve: Optionally, serve with a sprinkle of nutmeg. This low-carb rice pudding can be served warm (my favourite) or cold. Once cold, the custard will be set. You can add flavours to this as you like; orange zest is lovely, as is cinnamon.

Slow Cooker Keto Rice Pudding

For an even easier approach, consider making keto rice pudding in a slow cooker:

Read also: Easy Low-Carb Cheese Crackers

Instructions:

1. Prepare the Konjac Rice: Rinse the Miracle Rice in a large water bowl and then drain it well. Remove the rest of the water that might still be remaining by stir-frying the Miracle Rice in a dry pan.
2. Set Up Slow Cooker: You want to have about 2 cups of hot water in the bottom of the crock when slow cooking. A water bath is typically used when baking custard to help prevent curdled custard. Before adding the water, place a rack at the bottom of the crock to lift the baking dish up. Then, grease the baking dish.
3. Combine Ingredients: Mix all the ingredients, except the Miracle Rice, in a large mixing bowl.
4. Combine and Cook: Pour the rice pudding mixture into your prepared baking dish. Sprinkle some nutmeg on top. Then, cover your baking dish with aluminum foil or some other cover while it is inside the crockpot.
5. Slow Cook: Cook on low for 2-4 hours, stirring occasionally.

Flavor Variations and Serving Suggestions

• Spice it Up: Add cinnamon, cardamom, rose water, or orange zest to customize the flavor.
• Add Dried Fruit: Toss in a few dried tart cherries or raisins (remembering that this will increase the carb count).
• Add a Hint of Liquor: Add a dash of warm rum for an extra layer of flavor.
• Serve it Warm or Cold: Enjoy the pudding warm, or chill it in the refrigerator for a set custard.
• Garnish: Sprinkle with nutmeg, cinnamon, or lemon zest before serving.
• Party-Perfect: Serve in individual containers for a party or gathering.

Addressing Common Questions

• Is regular rice pudding keto-friendly? No, regular rice pudding is not keto-friendly due to the high carbohydrate content of white rice.
• Can I use frozen cauliflower rice? Yes, you can use frozen cauliflower rice. Microwave it, then squeeze out the liquid.
• What other types of milk can I use? You can use either skim milk or whole milk if you aren't lactose-intolerant. Do not use condensed milk or evaporated milk because they have too many carbs.
• Can you freeze rice pudding? No, do not try to freeze rice pudding. It will change the texture too much.
• How do you prevent slow cooker rice pudding from having too much liquid in it? You certainly don't want to add unnecessary water into your pudding, ruining the top and making it runny! Some liquid may naturally separate from the pudding when it's cooked. You can drain it if needed or see if it soaks back in when cooled.

Nutritional Information

Nutritional information is approximate and may vary based on specific ingredients and serving sizes. A serving of keto rice pudding made with cauliflower contains around 3.8g net carbs. Erythritol carbs are not included in carb counts as it has been shown not to impact blood sugar. Net carbs are the total carbs minus fiber.

Read also: Keto Calorie Counting: A Detailed Guide

Read also: Magnesium Supplements for Keto

tags: #keto #rice #pudding #recipe