Cauliflower Rice Pudding (Plus Carnivore Version)

Cauliflower Rice Pudding

A sweet way to start your day, or a guilt-free treat.

Servings: One

Prep Time: 5 minutes
Cook Time: 
10 minutes
Total Time:
15 minutes

Nutritional Information:

Fat: 64g
Protein: 47g
Carbs: 15g
Sugar: 11g
Fibre: 13g


  • 1 cup milk (can be any kind)
  • ¼ cup heavy cream
  • 1 cup cauliflower rice
  • 1 scoop vanilla protein powder (approx 2 tbsp)
  • 2 tbsp butter
  • Pinch of salt
  • Handful of nuts (optional)
  • Berries (optional)
  • Spices of your choice, here’s what I used:
    • 1 tsp cinnamon
    • 1 tsp all spice
    • 1 tsp ginger
    • ½ tsp cocoa powder

Allergy Notes:

  • Gluten-free
  • Grain-free
  • Nut-free
  • Contains dairy
  • High FODMAP

Disability/ Safety Notes:

  • This recipe requires open flame, hot liquids and sharp objects.
  • Some grocery stores sell pre-prepared frozen cauliflower rice, this can save you time and energy, plus you can store it for longer.


  1. Chop nuts and set aside, or if desired, roast them in a pan.
  2. Melt butter in small saucepan on medium heat.
  3. Add cauliflower, allow it to soak up butter.
  4. Pour in cream and milk, lower temperature if necessary so as not to let them boil.
  5. Add remaining ingredients, stir until combined and of desired consistency, add more milk if too thick.
  6. Ready to serve immediately.


Additional Information:

The carnivore version is basically the same except you replace the cauliflower with scrambled egg whites. I use scrambled egg whites as a substitution for rice or cauliflower in many recipes and it works well as it is virtually flavourless and adaptable.

The protein powder acts as a binding agent, but it also adds flavour and sweetness, feel free to add more sweetener according to your tastes. Be sure to check was sweeteners are used in the protein powder. If you don’t want to use protein powder, you may be able to substitute it with other binding agents or simply go without, though I can’t personally speak to the results.

Other flavourings you might want to add:

  • Peanut butter
  • Nutmeg
  • Cloves
  • Maple extract

Feel free to modify the quantities and ingredients of this recipe as much as you like, it’s a pretty flexible one.

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