Keto Kheer

The finished product

I’ve been following a low-carb, high-fat diet for a few years now. I’m happy with my results and, honestly, I find it pretty easy to stick to. Many people claim that it’s too restrictive. However, if you are open to experimenting, you’ll find you can make equivalents of your favorite recipes that reduce the carbs and up the fat content to meet your macros.

I’ve always enjoyed Kheer. Full disclosure, I only recently learned the actual name. I just kept calling it Indian Rice Pudding. I wanted to try to recreate this treat in a Keto way. After reviewing various traditional recipes and watching numerous videos, I think I’ve come up with a great alternative.

This recipe contains no dairy, sugar or rice. Full-fat Coconut Milk replaces the Dairy. Monk Fruit sweetener replaces the Sugar. Cauliflower Rice and Unsweetened, Shredded Coconut replaces the Rice.

Kheer has a distinct flavor, provided by Cardamom and Saffron. The Saffron can be optional, as it is rather expensive to purchase. If you happen to have it on hand, I highly recommend using it.

Here is my recipe. It makes 8 servings.

Ingredients

• 1 tbsp Ghee
• 2 cans Coconut Milk, full fat
• 2 cups Cauliflower Rice
• 2 tbsp Almonds, raw, chopped, divided
• 2 tbsp Cashews, raw, chopped, divided
• 2 tbsp Pistachios, chopped, divided
• 2 tbsp Golden Raisins
• ¼–⅓ c Lakanato Monk Fruit Sweetener (or more if you prefer)
• 2 tsp Vanilla Extract
• 1–3 Cardamom pods
• 4–5 Saffron strands
• ¼ c Coconut, shredded, unsweetened
• Pinch of Salt

Instructions

1. In a non-stick skillet, saute the cauliflower rice to cook the raw cauliflower taste out of the rice. No need to add any fat here if its a non-stick skillet.
2. In a shallow pot, melt the Ghee over medium-high and add the Coconut Milk. Make sure to melt the coconut cream and gently boil for 5 minutes
3. Add the Cauliflower Rice and boil another 7 minutes
4. While the rice is cooking, crush the Cardamom Pods and Saffron strands in a Morter & Pestle
5. Add Sweetener, Vanilla, Golden Raisins, Shredded Coconut, and half of each of the Almonds, Cashews, and Pistachios. Boil 2–3 minutes more.
6. Add the Cardamom, Saffron and season with Salt
7. Remove from heat and let stand for 15 minutes
8. Top with remaining Almonds, Cashews and Pistachios
9. Divide into 8 ramekins

Serve hot or cold.

Nutrition Information

Calories: 256

Total Fat: 26.2 g

Sat. Fat: 21.6 g

Cholesterol: 0 mg

Sodium: 23.2 mg

Total Carbohydrates: 12.7 g

Fiber: 1.1 g

Sugars: 0.6 g

Protein: 2.4 g