How to Make Cauliflower Rice Pudding
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Some of you may think this recipe is a bit weird but imma post it anyways and you can think I’m weird if ya want! But just give it a chance. Cauliflower rice pudding. It’s a thing, I swear.
How to Make Riced Cauliflower
Let’s start with how to actually make riced cauliflower. There are a few different ways you can make it. I use my food processor to make a big batch of riced cauliflower every Sunday, that way I’m always minutes away from quick and healthy weeknight dinners! It’s a great item for food prep because it keeps well and it can be used in so many ways.
- In a food processor. Simply toss chunks of cauliflower into a food processor and pulse until it’s forms a rice texture. This is my preferred method and it works like a charm, only taking a few seconds to create cauliflower rice.
- Grate by hand. I don’t really like the texture you get from grating cauliflower by hand, plus it takes a while however, if you’re in a pinch, it will do the trick.
You can find more details and full instructions for how to make cauliflower rice here.
What is High Volume Eating?
While I was flexible dieting, I was all about high-volume eating and it’s something I’ve carried over to day-to-day after relaxing a bit on tracking my macros.
High volume eating means filing up on foods that help you feel full and satiated for fewer calories than their denser counterparts. Riced cauliflower over rice, zucchini noodles over pasta, real food over packaged energy bars, popcorn over potato chips. Get the idea?
When you’re watching carbohydrates and fats, eating lots of high-volume foods is a lifesaver. If you eat a lot of macronutrient-dense foods, such as a 400-calorie protein bar, you’ll end up feeling hungry and unsatisfied. The goal is to choose foods that literally take up space in your stomach to help you feel full.
I would rather enjoy an enormous salad full of healthy ingredients than eat something dense and compact that would leave me feeling hungry shortly after eating. How about you?
High Volume Breakfast Hacks
One way I like to enjoy a nice, big portion of a lower carb breakfast is to add grated zucchini or riced cauliflower to my morning oats. Typically, I use 1/2 a serving of oats then load it up with cauliflower or zucchini. Both are mild in flavour and help add volume, fiber, vitamins and minerals.
Zucchini is naturally sweet and works well in things like pancakes and oatmeal. Grated zucchini protein oats with cocoa powder is one of my favourite breakfasts! It tastes like brownie batter!
So how about cauliflower at breakfast time? Well, one day, instead of mixing riced cauliflower into my oats, I decided to just go ahead and make a full-on cauliflower breakfast rice pudding! Success. It’s comforting, filling, nutritious and can be made a number of different ways to suit your preference.
Reasons to love cauliflower rice pudding:
- You can eat a huge serving and I love to eat.
- You can sneak extra nutrition into your diet.
- Easy to prep ahead of time.
- Easily customizable with different add-ins.
- Low in carbs and fat.
- High in fiber.
Cauliflower Rice Pudding Variations
The “recipe” below is a rough guideline for cauliflower rice pudding. You can’t really mess this up. Lightly simmer riced cauliflower with almond milk and sweetener until you reach your desired consistency. The cauliflower should be tender but still a little chewy and sweet enough that it doesn’t taste like cauliflower.
Here are a few ingredient swaps you can try to make it your own!
Ingredient Options
- Milk Options: coconut, almond or cashew are all delicious
- Spices: try ground ginger, nutmeg or cinnamon
- Sweeteners: maple syrup, agave, liquid or powder stevia, brown sugar
- Flavouring: pure vanilla or almond extract, nut butters, cocoa powder
- Add-ins or toppings: raisins, hemp seeds, chia seeds, oats, protein powder, nuts, sliced banana, berries, chocolate chips, shredded coconut
I went for a cinnamon raisin version with vanilla protein powder and a few drops of stevia to sweeten it. I love simmering it with the raisins thrown in so they get nice and plump.
I’ve also done one made with almond milk, vanilla extract and a few tablespoons of unsweetened shredded coconut added in. I topped both with sliced banana.
More Cauliflower Rice Recipes
For similar, veggie-packed breakfast ideas, try my Carrot Zucchini Pumpkin Oatmeal, Zucchini Overnight Oats or Sautéed Apple Cinnamon Oatmeal.
Print
Cinnamon Raisin Cauliflower Rice Pudding
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Prep Time: 5 mins - Cook Time: 15 mins
- Total Time: 20 minutes
- Yield: 1 1x
- Category: Breakfast, Dessert
- Method: Stovetop
- Cuisine: Vegan
Prep Time:
Yield:
Category:
Method:
Cuisine:This veggie-packed twist on “rice pudding” makes a filling and nutritious breakfast or snack.
Print Recipe
Pin RecipeIngredients
- 2 cups riced cauliflower
- 1/4 cup raisins
- 1 tsp cinnamon
- 5–10 drops liquid stevia
- 1 1/2 cups unsweetened almond milk or other plant-based milk of choice
- 1 scoop vegan vanilla protein powder
Instructions
- Combine the cauliflower and milk in a sauce pan and stir to combine.
- Add in the remaining ingredients and bring to a simmer.
- Lightly simmer while stirring until it reaches desired consistency. If it gets to thick, add a bit more almond milk.
Notes
You can customize this recipe to your liking. See post for additional add-ins, toppings and ingredients substitutions.
You can find full instructions for how to make cauliflower rice here.
Keywords: low-carb, high-protein, macro
How can this taste good? Why not make a traditional pudding with heavy cream, some unsweetened coconut milk, butter, gold in some eggs to make the custard….lots of nutmeg cinnamon, cloves. All low-carb. This recipe is just simmering cauliflower in almond milk and cinnamon yuck. Like it was made by someone who has no idea how to cook from scratch. Bland, tasteless, watery runny and worst of all not creative at all. Try to push that cauliflower into a better taste range with some effort please. And if determined to be vegan and keto (how silly) use coconut fats, richer ingredients to mask that cabbage cauliflower. *eyeroll
Thanks for the feedback. This is a plant-based blog, which is why cream, milk, butter or eggs aren’t used in this recipe. I don’t mention anything about keto but you could certainly add some fats to it if you wanted, such as coconut butter or coconut cream like you mentioned. I wouldn’t say I have no idea to cook from scratch…lol. This is just a simple, quick meal idea for those that want to try it. In the post I share some other options for additional spices, add-ins and toppings such as coconut, raisins, hemp seeds, nut butter, nutmeg and vanilla. Did you make the recipe?
Absolutely love this recipe! I put cinnamon and vanilla flavored stevia in mine and a tsp of arrowroot/tapioca flour (for a creamier texture). Five stars!
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Thanks for sharing this recipe.I have made this with amira basmati rice.It was too good. My family really liked it.Thanks once again.
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I love your recipes, as I also just started to use IIFYM and carb cycling on a vegan diet, which I agree takes some getting used to and it is harder to cram in the protein. It would be really handy if you also posted the calories and macros for each recipe <3
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Wow! ????????????
This looks great, Deryn!
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This looks fabulous!!!!!!!
So gonna make the cauliflower stir fry.
Thanks.
I like your site.
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I made this and it is great! I don’t recommend eating it cold, as it has more of a cauliflower taste/smell. This is very filling and delicious. The text of the cauliflower is very similar to rice.
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Great feedback! It does have a slightly cauliflower taste when cold for sure, I prefer to eat it right away or heat it up next day. Thanks!
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Thanks for sharing all these cauliflower rice recipes, I am totally going to try this rice pudding! I started eating essentially paleo a few weeks ago, and love the concept of high volume eating – I feel so much fuller, better, and more satisfied eating a big salad, versus a protein bar as you say above.
Totally! I love eating for volume because you get to eat so much and I love to eat!!! xo.