Keto Rice Pudding

Indulge in the creamy and comforting flavors of a classic rice pudding without the guilt, thanks to this mouthwatering Keto Cauliflower Rice Pudding recipe. By cleverly substituting cauliflower for rice, this low-carb delight offers the same velvety texture and delightful taste as its traditional counterpart.

With a mere 3.8g net carbs per serving, this gluten-free, sugar-free, and keto-friendly treat is perfect for those looking to satisfy their sweet tooth while sticking to their dietary goals.

By following the simple instructions, which involve pulsing cauliflower florets in a food processor, microwaving them, and then cooking them with cream, almond milk, nutmeg, vanilla, egg yolks, arrowroot powder, sweetener, and lemon zest, you’ll achieve a delectable and golden delight that can be enjoyed on its own or personalized with nut-free or dairy-free variations.

After baking, simply store the pudding in an airtight container in the refrigerator for up to three days, ensuring a tasty treat whenever you desire. So, don’t miss out on this creamy and guilt-free delight—the perfect addition to your keto lifestyle.


To make this delicious keto rice pudding, you will need the following ingredients:

Cauliflower florets

The star of this recipe is cauliflower. You will need cauliflower florets, which will be processed to resemble rice. Cauliflower is a great low-carb substitute for rice and provides a neutral base for the flavors in the dish.


A creamy element is essential for a rich and velvety texture in the pudding. Use your choice of heavy cream or whipping cream to add indulgence and decadence to the dish.

Almond milk

For a dairy-free option or simply to add a nutty flavor, almond milk is a perfect choice. It complements the cream and gives the pudding a subtle, delicate taste.


Nutmeg is a warming spice that adds depth and complexity to the pudding. Just a hint of nutmeg will elevate the flavors and create a comforting, aromatic experience.


The sweet, fragrant flavor of vanilla enhances the overall taste of the dish. Whether you use vanilla extract or vanilla bean paste, it will contribute to the pudding’s delightful aroma.

Egg yolks

Egg yolks play a vital role in creating a rich and custard-like texture. They bring a velvety smoothness and add structure to the pudding.

Arrowroot powder

Arrowroot powder acts as a thickening agent, helping to bind the ingredients together and create a creamy consistency. It is a gluten-free alternative to traditional thickeners like cornstarch.


To keep this recipe keto-friendly and sugar-free, you can use your preferred low-carb sweetener. Options like stevia, erythritol, or monk fruit sweetener work well to add sweetness without spiking your blood sugar levels.

Lemon zest

Lemon zest brightens up the flavors and adds a refreshing twist to the pudding. It provides a subtle tanginess that balances out the richness of the other ingredients.


Before you can begin making the keto rice pudding, you will need to prepare and process the cauliflower. Follow these steps:

Pulse cauliflower florets in a food processor

To achieve a rice-like texture, place the cauliflower florets in a food processor and pulse until they resemble rice grains. Be mindful not to overprocess, as it can result in a puree-like consistency.

Microwave cauliflower to soften

Transfer the pulsed cauliflower into a microwave-safe bowl and microwave it for a few minutes to soften it. This step makes the cauliflower easier to work with and allows it to absorb the flavors of the other ingredients more effectively.

Squeeze out excess water from cauliflower

Once the cauliflower is microwaved, use a clean kitchen towel or cheesecloth to squeeze out any excess water. This step is crucial to prevent the pudding from becoming too watery.

Combine cauliflower with cream, almond milk, nutmeg, and vanilla

In a mixing bowl, combine the processed cauliflower with the cream, almond milk, nutmeg, and vanilla. Stir everything together until well combined, ensuring the cauliflower is coated with the creamy mixture.

Add egg yolks, arrowroot powder, sweetener, and lemon zest

Next, add the egg yolks, arrowroot powder, sweetener, and lemon zest to the cauliflower mixture. Whisk everything together until the mixture is smooth and all the ingredients are fully incorporated.

Mix everything together until well combined

To ensure all the flavors marry together, mix everything thoroughly until well combined. Make sure there are no lumps of arrowroot powder or clumps of cauliflower.


With the preparation complete, it’s time to bake the keto rice pudding to perfection. Here’s what you need to do:

Pour the mixture into a baking dish

Transfer the well-mixed cauliflower pudding mixture into a greased baking dish. Choose a size that allows the pudding to spread evenly and ensures it cooks evenly throughout.

Bake in the oven until golden on top

Place the baking dish in a preheated oven and bake the pudding until it turns golden on top. This will usually take around 30-40 minutes, but keep an eye on the pudding to prevent overcooking.


While the classic keto rice pudding recipe is delightful on its own, you can explore different variations to suit your taste preferences or dietary restrictions. Here are a couple of options:

Nut-free option

If you have nut allergies or prefer to avoid them, you can skip the almond milk and use additional cream or a different non-dairy milk of your choice. This modification allows you to enjoy the creamy goodness without compromising on your dietary needs.

Dairy-free option

For those following a dairy-free lifestyle, you can substitute the cream with a full-fat coconut milk or any other non-dairy cream alternative. This swap maintains the richness and creaminess without using any animal products.


Once your keto rice pudding is baked and enjoyed, you may have some leftovers. Here’s how you can store them:

Store in an airtight container in the fridge

Transfer the leftover keto rice pudding into an airtight container. This helps to maintain its texture and flavor, keeping it fresh for longer.

Can be kept for up to 3 days

The pudding can be stored in the fridge for up to 3 days. Be sure to consume it within this timeframe to ensure optimum taste and quality.

Now that you have all the steps and variations to make this delicious keto rice pudding, it’s time to get cooking! Enjoy the creamy texture, comforting flavors, and the guilt-free indulgence of this low-carb treat.

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