Servings: 4
Total Time: 20 minutes
Difficulty: Easy
Calories per Serving: ~185
Macros (per serving):
Protein: 18g
Carbs: 5g net
Fat: 7g
Fiber: 2g
Intro
This Keto Rice Pudding delivers the same creamy, comforting warmth of classic rice pudding—without the heavy carbs. It’s thick, silky, lightly sweet, and deeply nostalgic, making it perfect for cozy evenings, post-dinner desserts, or a nourishing breakfast-style treat.
Made especially for a low-carb, high-protein, and Weight Watchers–friendly lifestyle, this recipe swaps traditional rice for a smart alternative that mimics the texture beautifully while keeping blood sugar stable. You still get that spoonable, slow-simmered pudding feel—just with clean, macro-friendly ingredients.
Quick to prepare and endlessly customizable, this keto rice pudding proves you don’t need sugar or starch to enjoy a truly satisfying comfort dessert.
Look at the Recipe
• Creamy, thick pudding with a classic rice-like texture
• Warm vanilla-cinnamon flavor with gentle sweetness
• Low carb, high protein, and WW-friendly comfort food
Ingredients Needed
Rice Pudding Base
- 2 cups finely riced cauliflower (very finely chopped or pulsed)
- 1 cup unsweetened almond milk
- ½ cup nonfat Greek yogurt
- 1 scoop vanilla or unflavored whey isolate protein powder
Flavor & Sweetness
- 3 tbsp powdered erythritol or monk fruit sweetener
- 1 tsp vanilla extract
- ½ tsp cinnamon
- Pinch of salt
Optional Add-Ins (Low Carb)
- 1 tbsp butter or light butter
- Lemon zest
- Sugar-free raisins (optional, very small amount)
How to Make Our Keto Rice Pudding
- Cook the “rice.” In a saucepan over medium heat, add riced cauliflower and almond milk. Simmer for 8–10 minutes, stirring often, until very soft and most liquid is absorbed.
- Blend for creaminess. If you want a smoother texture, blend half of the mixture briefly, then return it to the pot. This creates a classic rice pudding consistency.
- Add protein and flavor. Lower heat and stir in Greek yogurt, protein powder, sweetener, cinnamon, vanilla, and salt. Mix gently until thick and creamy.
- Finish gently. Cook on low for 2–3 more minutes, stirring constantly. Do not boil.
- Rest before serving. Remove from heat and let the pudding sit for 5 minutes to thicken fully.
This slow, gentle method keeps the pudding smooth, creamy, and perfectly aligned with keto and high-protein goals.
Storage & Serving Suggestions
Storing:
Store in an airtight container in the refrigerator for up to 4 days.
Reheating:
Reheat gently on the stovetop or microwave with a splash of almond milk.
Freezing:
Not recommended—texture becomes grainy after thawing.
Serving Ideas:
- Top with cinnamon or nutmeg
- Add a dollop of whipped Greek yogurt
- Serve chilled for a pudding-cup texture
- Pair with berries for a WW-friendly dessert bowl
Tips & FAQs
Does this really taste like rice pudding?
Yes. Finely riced cauliflower absorbs flavor and mimics rice texture surprisingly well.
Can I use konjac rice instead?
Absolutely. Shirataki rice works well—rinse and dry it thoroughly first.
How do I make it extra creamy?
Blend a portion of the pudding or add 1 tablespoon butter or cream cheese.
Why is my pudding watery?
It needs more simmer time. Liquid reduces as it rests.
Is this Weight Watchers friendly?
Yes. Using almond milk, nonfat Greek yogurt, and sugar-free sweetener keeps points low.
