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I adore rice pudding. In fact, it was one of the very first things that I learned to cook when I was a teenager. There is something so comforting about the combination of silky baked custard and delicate little pearls of rice, gently fragranced with vanilla and nutmeg. It's perfect for healthy breakfast and as a dessert.
Well, I tried to recreate a baked rice pudding, and I tried, and I tried.
Let me tell you, there was nothing comforting about the horrors that I somehow managed to create.
So, I took all of the best parts and created my own version of a keto rice pudding. Rich and creamy low-carb custard gently surround grains of shirataki (konjak) rice in such a soft and delicious keto dessert that I felt 13 again. Enjoy!
Can I Make Nut-Free Keto Rice Pudding?
Sure! Simply swap the macadamia milk for coconut milk (will be more creamy as it contains more fat) or any seed milk such as poppyseed or hemp seed milk. You can find a guide on how to make your own nut or seed milk here.
How to Make Super Creamy Low-Carb Rice Pudding
Different variations of rice pudding are found in nearly every area of the world. Traditional rice pudding is usually made with rice, sweetener and milk, sometimes with the addition of eggs. Other commonly used ingredients are vanilla, nutmeg, cinnamon, cardamom, rose water and orange zest.
What makes our low-carb rice pudding thick? It's the egg yolks and the addition of xanthan gum which perfectly replaces the rice starches. Instead of xanthan gum, you can use guar gum or glucomannan powder (konjak powder, the same ingredient that makes konjak/shirataki rice). If you want to avoid thickeners altogether, you can simply add two more egg yolks.
Hands-on Overall
Serving size about 150 g/ 5.3 oz
Nutritional values (per serving, about 150 g/ 5.3 oz)
Net carbs3.7 grams
Protein4 grams
Fat27.8 grams
Calories288 kcal
Calories from carbs 5%, protein 6%, fat 89%
Total carbs5.1 gramsFiber1.3 gramsSugars2.3 gramsSaturated fat16.2 gramsSodium46 mg(2% RDA)Magnesium9 mg(2% RDA)Potassium111 mg(6% EMR)
Ingredients (makes 4 servings)
Instructions
- 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.
- Place the nut milk, cream and vanilla in a small saucepan and heat over med heat until very hot, but not boiling.
- Meanwhile, combine egg yolks, erythritol and xanthan gum in a large mixing bowl and whisk well until smooth and well combined.
- Take the hot milk and add a very small amount (1/8 cup) at a time to the egg yolks, whisking well in-between.
- 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. Add the shirataki rice and stir through.
- 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. Store well-covered, in a container in the refrigerator for up to 3 days.
Ingredient nutritional breakdown (per serving, about 150 g/ 5.3 oz)
| Net carbs | Protein | Fat | Calories |
|---|
| Shirataki rice, konjac rice |
| 0.8 g | 0 g | 0.1 g | 2 kcal |
| Almond milk natural (unsweetened) |
| 0.1 g | 0.2 g | 0.4 g | 4 kcal |
| Cream, heavy whipping, pouring, full-fat (30-40% fat) |
| 1.6 g | 1.1 g | 22.8 g | 220 kcal |
| Vanilla extract, sugar-free, alcohol-based |
| 0 g | 0 g | 0 g | 2 kcal |
| Xanthan gum, thickening agent |
| 0 g | 0 g | 0 g | 2 kcal |
| Egg yolk, fresh |
| 0.6 g | 2.7 g | 4.5 g | 55 kcal |
| Erythritol (natural low-carb sweetener) |
| 0.6 g | 0 g | 0 g | 3 kcal |
| Nutmeg, spices |
| 0 g | 0 g | 0 g | 1 kcal |
| Total per serving, about 150 g/ 5.3 oz |
| 3.7 g | 4 g | 27.8 g | 288 kcal |
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