This low carb baked cauliflower rice pudding is a very custardy and absolutely delicious sugar free dessert. However, the best news is that you would never know it has cauliflower rice baked right in the custard!
Why this recipe is just so good...
You will absolutely love this old fashioned custard style rice pudding. Top it with some keto whipped cream and it is a very rich and decadent sugar free dessert. I tested it on family and they had no idea it was cauliflower.
Ingredients needed:
- cauliflower rice ( I used a frozen, bag of pre-riced cauliflower)
- eggs
- milk
- heavy cream
- sugar substitute ( I used Swerve & Allulose)
- vanilla
- nutmeg, cinnamon, salt
How to make low carb/keto cauliflower rice pudding?
- Partially cook the cauliflower rice. I cooked mine in the microwave for only 3 minutes although the directions said 5 minutes. You want it to still be slightly firm but still cooked through so it's not crunchy.
- After the cauliflower cools, wring out the liquid in a clean kitchen towel. The rice should be fairly dry.
- Beat the eggs in a large bowl and add in the milk, cream, sweetener, vanilla and spices.
- Fold in the cauliflower rice.
- Lightly grease a 2 quart casserole bowl.
- Pour in egg/milk/cauliflower mixture and lightly sprinkle the top with additional nutmeg.
- Put the casserole into a larger pan and pour hot water into the pan.
- Bake at 350°F for approximately 55-60 minutes. Set a timer for 30 minutes and gently stir the casserole. Finish baking and test the pudding with a thin knife in the center. It should come out completely clean. Although it may still be a bit jiggly, it will set up when cooled.
Baking Tips/Substitutions
- Eggs are necessary to give the pudding it's custardy texture and I have not tested it with any egg substitute.
- I have always used 2 %, whole milk or heavy cream in my custards and puddings. I'm not sure how this recipe would be with different milk or non-dairy.
- Most importantly, the cauliflower rice pudding must be baked in the hot water bath. It allows the pudding to bake at a slow, even temperature. If we leave out that step, it may overcook and curdle.
How will you know when the rice pudding is done baking?
- Baked pudding/custards may not look completely cooked because there should still be a little movement in the center. But if the center is soupy or the outer edges are jiggly, then it needs to be baked longer, perhaps 5-10 minutes. You can also insert a thin knife in the center and it should come out clean.
- After the baked pudding cools, you may see a bit of water when you serve it. This is called weeping and sometimes it means it was a bit overcooked. It should not be a liquidy egg mixture, that would mean it was undercooked. If I've had a bit of water in my pudding, I just pour it off, it still tastes absolutely fine.
- You may also see a split or a bit of cracking on the top of the baked pudding. It usually means it is overcooked. But honestly I've been baking custards and puddings for many years and have had my share of cracks. You will see this pudding has a split on it. I have never felt it changed the flavor, only the look.
If you love puddings as much as I do, try my Keto Chocolate Pudding Bars. They are like a bite size piece of rich dark chocolate pudding pie! Or my Sugar Free Banana Pudding. It has my own version of low carb crunchy Nilla Villa Cookies layered in the pudding. So creamy and delicious!
Some other low carb desserts you make like:
Low carb chocolate quick bread and trifle
Sugar Free Rice Pudding
- Prep Time: 15 minutes
- Cook Time: 60 minutes
- Total Time: 1 hour 15 minutes
- Yield: 6 servings 1x
- Category: Dessert
- Method: Oven
- Cuisine: American
Description
This old fashioned baked custard style rice pudding is a special low carb, keto dessert. You would never know it's made with cauliflower rice!
Ingredients
- 6 eggs
- 1 ½ cups heavy cream
- 1 ½ cups whole milk
- 1 cup sugar substitute ( I used Swerve & Allulose)*
- 2 teaspoons pure vanilla extract
- pinch of salt
- ½ teaspoon cinnamon
- ½ teaspoon nutmeg (a bit more for topping)
- 1 10 oz .package frozen cauliflower rice *
Instructions
- Cook the cauliflower rice for approximately 3 minutes in microwave or in a skillet. The rice should not be fully cooked, but still slightly firm.
- Pour rice into a clean kitchen towel and wring out as much liquid as possible. Leave in the towel and set aside while you make the pudding.
- Lightly grease or butter 2 quart casserole dish.
- In a mixing bowl, whisk the eggs and then whisk in the milk.
- Stir in the sweetener, vanilla, salt and spices . Fold in the cauliflower rice
- Pour pudding into the prepared casserole dish
- Put casserole into a larger pan with water up to about an inch or so onto the casserole dish.
- Bake in a 350° oven uncovered for approximately 55 -60 minutes. Gently stir the pudding after about 30 minutes so that the cauliflower rice doesn't stay settled on the bottom of pudding.
- The pudding is done when a thin knife inserted in the center comes out clean.
Notes
*Allulose is slightly less sweet than some other sugar substitutes. I do like to mix together different sweetners. I think the combinations give a better flavor. You may want to taste a bit of the egg mixture for sweetness before you bake it.
*Partially cook the bag of cauliflower rice in the microwave or in a sauce pan. You want it to be an "al dente" texture. It should not be hard nor soft. It will continue to cook in the oven. I cook mine about 3 minutes.
**The water bath is important to allow the custard to cook at an even temperature.
Donna says
5/5
Cat says
I"m very much looking forward to making and eating "rice" pudding again!
Deb says
Hope you love it!
DH says
Looking forward to trying this! Do I really have to pre-cook the cauliflower rice, or can I just defrost and squeeze it? Thanks so much
Deb Belsha says
I have always given it a quick cook in the microwave just to make sure it's not chewy or have any hard bits. It's really a matter of personal texture preference. If it helps you decide, I've never had mushy rice even after I've microwaved it. Let me know how you like the recipe!
Sarah says
I LOVE the recipe! I cooked the frozen riced cauliflower briefly and squeezed it. I added cardamom, cinnamon and freshly grated nutmeg to the top, plus used vanilla and almond extracts. This reminds me of my childhood (even though there were no raisins...because...keto!) Will be making this all the time now! I think I'll include some coconut milk next time. Thanks for this wonderful recipe!
Deb Belsha says
So glad you liked it! I've never tried cardamom in this pudding, great idea.
Shannon says
I haven’t tried this yet, but it looks delicious, thank you so very much for sharing ❤️
Deb says
Happy to share. You really can't tell it's cauliflower, let me know if you try it.
Donna says
I was a taste tester and thought it was amazing!
I am also a Bariatric patient and this recipe fits right in to my plan.
Deb says
Glad you liked it Donna! Now Rice pudding is not off the table anymore!