low carb cauliflower rice pudding in glass dish

Low Carb Baked Cauliflower Rice Pudding

  • Author: Deb


This old fashioned baked custard style rice pudding is a special low carb treat. You would never know it’s made with cauliflower rice!



  • 6 eggs
  • 3 cups milk ( I used 2 %)
  • 1 cup sugar substitute ( I used Swerve & Allulose)
  • 2 teaspoons pure vanilla extract
  • pinch of salt
  • 1/2  teaspoon cinnamon
  • 1/2  teaspoon nutmeg  (a bit more for topping)
  • 1  10 oz .package frozen cauliflower rice, partially cooked al dente


  1. 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.
  2.  Pour rice into a clean kitchen bowl and wring out as much liquid as possible.  Leave in the towel and set aside while you make the pudding.
  3. Lightly grease or butter 2 quart casserole dish.
  4. In a mixing bowl, whisk the eggs and then whisk in the milk
  5. Stir in the vanilla, salt and spices .  Fold in the cauliflower rice
  6. Pour pudding into the prepared casserole dish
  7. Put casserole into a larger pan with water up to about an inch or so onto the casserole dish.
  8. Bake 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.
  9. The pudding is done when a thin knife inserted in the center comes out clean.