"Rice" Pudding

Posted by Mike Miryala on

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Low-carb "rice" pudding is a healthier alternative to traditional rice pudding. This delicious dessert is made with cauliflower rice instead of regular rice and has a low glycemic index, making it perfect for those who are watching their carb intake.

Regular rice pudding is high in carbohydrates, which can cause a spike in blood sugar levels. This can be especially problematic for people with diabetes or those who are trying to lose weight. Cauliflower rice, on the other hand, is low in carbs and has a much lower glycemic index than regular rice. This means that it won't cause a spike in blood sugar levels, making it a healthier choice for people with diabetes or those who are trying to lose weight.

Another benefit of low-carb "rice" pudding is its high nutrient content. Cauliflower is a great source of vitamins and minerals, including vitamin C, vitamin K, and folate. It's also rich in antioxidants and has anti-inflammatory properties, which can help to reduce the risk of chronic diseases like cancer and heart disease. Coconut milk, another ingredient in this recipe, is also high in nutrients and is a good source of healthy fats.

It's easy to make and can be customized with your favorite toppings, such as chopped nuts, shredded coconut, or fresh berries. Give this recipe a try and enjoy a guilt-free dessert!

"Rice" Pudding

Prep Time: 10 minutes
Cook Time: 2 hours
Yield: 4 servings
Category: Dessert

Description: A delicious and healthy alternative to traditional rice pudding.


  • 4 cups (400 g) cauliflower “rice”
  • 2 cups (480 ml) canned unsweetened coconut milk
  • 1/4 cup (48 g) granulated erythritol
  • 1 teaspoon (5 ml) vanilla extract
  • 1 teaspoon (2 g) cinnamon powder
  • 1/2 teaspoon (1 g) ground nutmeg
  • 2 egg yolks


                1. Place the cauliflower “rice, coconut milk, granulated erythritol, vanilla extract, cinnamon powder, and ground nutmeg in the slow cooker and stir to combine.
                2. Place the lid on the slow cooker and cook on high for 2 to 3 hours or on low for 3 to 4 hours.
                3. Meanwhile, whisk the egg yolks in a small bowl.
                4. Remove the lid on the slow cooker and slowly pour about 1/2 cup (120 ml) of the milk mixture into the egg yolks, whisking constantly, to temper the eggs.
                5. Slowly pour the tempered egg mixture into the slow cooker, whisking constantly, until fully combined and the pudding is thickened.
                6. Let the “rice” pudding cool slightly before serving.


                            • Fresh cauliflower “rice” works best in this recipe. However, unseasoned frozen cauliflower “rice” can be used instead. Be sure to partially defrost the cauliflower “rice” before adding it to the slow cooker.
                            • Ground nutmeg can be omitted if you don’t have any in your pantry.
                            • Maple extract can be used instead of vanilla extract for a French toast-flavored “rice” pudding.

                                    Nutrition: (Estimated and based on per-serving amounts.)

                                    • Calories: 237
                                    • Fat: 23 g
                                    • Total Carbs: 8 g
                                    • Fiber: 3 g
                                    • Sugar: 3 g
                                    • Net Carbs: 5 g
                                    • Protein: 3 g

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