Healthy Low-Carb Baked Rice-Style Pudding

Indulge in a cozy, nostalgic dessert that warms you from the inside out with every spoonful. This healthy take on classic Baked Rice Pudding features a

Equipment

• 8×8-inch Baking Dish or Ramekins: Ensures uniform heat distribution so the pudding bakes into a smooth, thick custard.
• Whisk: Blends the eggs, protein powder, and milk smoothly without leaving powdery lumps.
• Fine-Mesh Strainer: Helps drain any excess moisture from the riced cauliflower or konjac rice before mixing.
• Measuring Cups & Spoons: Guarantees precise macronutrient ratios and perfect spice balance.

Ingredients

• Riced Cauliflower or Konjac Rice: 2 cups (approx. 220g) (Note: If using riced cauliflower, steam and squeeze out all excess liquid first)
• Unsweetened Almond Milk: 1.5 cups (360ml)
• Vanilla Whey-Casein Protein Powder: 2 scoops (60g)
• Large Eggs: 2 whole eggs
• Granulated Erythritol or Allulose: 3 tbsp (36g) (Adjust to desired sweetness)
• Heavy Cream or Full-Fat Coconut Milk: 1/4 cup (60ml)
• Vanilla Extract: 1 tsp
• Ground Cinnamon: 1/2 tsp
• Ground Nutmeg: 1/8 tsp (for dusting)
• Pinch of Salt: 1/8 tsp

Instructions

1. Preheat & Prepare: Preheat oven to 325°F (165°C) and lightly grease an 8×8-inch baking dish or 4 individual oven-safe ramekins.
2. Prep Rice Base: Steam riced cauliflower or rinse konjac rice thoroughly; drain completely using a fine-mesh strainer or cheesecloth to remove excess water.
3. Whisk Custard Base: In a large bowl, whisk together eggs, almond milk, heavy cream, vanilla extract, erythritol, ground cinnamon, and salt until smooth.
4. Incorporate Protein: Slowly whisk in the vanilla protein powder until completely dissolved without clumps. (High-protein tip: A whey-casein blend yields the thickest, creamiest baked custard structure).
5. Combine & Bake: Stir the drained rice base into the custard mixture, pour into the prepared baking dish, and dust the top lightly with ground nutmeg.
6. Bake Low & Slow: Bake at 325°F (165°C) for 35–40 minutes until the edges are set and the center has a gentle, subtle wobble.
7. Cool & Set: Remove from heat and let cool for 15 minutes at room temperature to allow the custard to fully thicken before serving warm or chilling.

Nutrition

Calories: 210 kcal · Protein: 18 g · Fat: s: 11 g Cholesterol: 110 mg · Carbohydrates: 8 g · Fiber: 3 g · Sugar: 1.5 g · Sodium: 220 mg