How to Make Vegan Keto Rice Pudding? What Are the Best Rice Subs?

From Buddhist Sutras to literature of the Victorian and Edwardian eras: rice pudding is a frequent culinary hero across many countries and centuries. Whether it will be your last meal before enlightenment or something plain and boring, this dish is probably too typical to set it aside once you’ve signed up for keto.

The classic recipe calls for rice mixed with water or milk, cinnamon, and raisins. And that sounds really carby. But don’t worry, I found the best keto rice pudding option for you to try if you still feel like enjoying similar taste and texture once in a while. 

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Why we love rice pudding? 

Rice pudding doesn’t leave you indifferent – you whether love it or hate it. But most of the people are tend to be in the first bucket. That’s why you can come across the local variety of this dish practically in any area of the world.

In Asia, they call it sweet rice porridge and make it from rice, water, milk, and sweetener. In Spain, they call Arroz con Leche. Which is basically milky rice is typically spiced with lemon zest and cinnamon. In India, they have a dish called payasam. And it’s made of rice boiled with sugar and nuts.  

Creamy, syrupy, satisfying, and warming, rice pudding might be the best way to eat rice. And I guess that’s the reason why so many people love it. 

Carbs in rice pudding

A typical rice pudding made of milk, sugar, rice, and cinnamon might have around 150 calories per ½-cup meal. And it will have about 27 grams of carbohydrates and 1 gram of fiber. 

But, of course, the exact number will vary from recipe to recipe. 

For instance, product, made of milk, whey, rice, and sugar, has 198 calories per serving. This rice pudding also has 33g of carbs, 6.4g of proteins, and 4.4g of fats. 

Is rice pudding keto?

While rice pudding recipes might include different ingredients, the bottom line remains the same:

  • high carb base – rice, whether it’s short-grain, long-grain, jasmine, basmati or brown rice
  • insulinogenic milk
  • sweetener, also high in carbs – sugar, honey, date, syrups, condensed milk, etc. 
  • and some spices, e.g., nutmeg, cardamom, cinnamon, ginger, etc.

That leaves us with a firm no. Traditional rice pudding is not keto. 

How to make keto rice pudding? 

For any yummy non-keto recipe, there’s always a low-carb alternative. You can easily pick a keto substitute for rice and switch from insulinogenic dairy to coconut milk and from high-carb sugar to zero carbs keto-friendly sweetener. You can easily reduce the number of net carbs in your recipe and enjoy rice pudding on keto. 

E.g., one of the rice subs can be from a sea vegetable, which provides a high amount of fiber without calories, soy, or sugar. Or my choice would be a cauliflower rice version. It does have some carbs, but it has tons of minerals too. 

Cauliflower rice pudding recipe

Thanks for the graphics:

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