🇮🇳 Keto Cardamom Milk Pudding (Kheer-Inspired)
A timeless Indian dessert, reimagined for a modern keto lifestyle.
History of Kheer
Kheer is one of India’s oldest and most beloved desserts, with roots stretching back over 2,000 years. Traditionally, rice is slowly simmered in milk and sugar until creamy. It is served during festivals like Diwali, Holi, and Raksha Bandhan, offered in temples, and prepared for family celebrations. The word kheer comes from the Sanskrit ksheer, meaning milk.
This keto version honors the flavor and tradition of classic kheer while removing high-carb ingredients, making it suitable for low-carb and ketogenic lifestyles—without sacrificing authenticity.
Why This Keto Version Works
- Warm spices amplify sweetness, allowing less sweetener.
- Healthy fats replace starch-based thickness.
- Allulose mimics sugar’s clean taste without blood sugar spikes.
Ingredient Breakdown
- Coconut Cream: Provides richness traditionally created by milk and rice starch. Adds body without carbs.
- Unsweetened Almond Milk: Lightens the coconut cream for smooth consistency. Keep unsweetened to maintain low carbs.
- Allulose: Dissolves smoothly, has no cooling effect, and lets spices shine.
- Ground Cardamom: Signature spice of kheer, enhancing natural sweetness.
- Saffron Threads: Adds subtle honeyed notes, golden hue, and ceremonial elegance.
- Chopped Pistachios or Almonds (optional): Adds texture and healthy fats while reflecting classic kheer presentation.
Keto Cardamom Milk Pudding (Kheer-Inspired)
Serves: 4 | Prep Time: 5 minutes | Cook Time: 15 minutes | Difficulty: Easy
Ingredients
- 1 cup coconut cream
- 1½ cups unsweetened almond milk
- ⅓ cup allulose (adjust to taste)
- ½ teaspoon ground cardamom
- Pinch of saffron threads (optional)
- 1 tablespoon chopped pistachios or almonds (optional, for garnish)
Instructions
- In a saucepan over medium heat, combine coconut cream and almond milk. Stir until fully blended and warmed.
- Add allulose and stir until dissolved. Do not boil.
- Stir in ground cardamom and saffron. Reduce heat to low and simmer 10–15 minutes, stirring occasionally, until slightly thickened.
- Remove from heat and let rest 5 minutes. Pudding will thicken slightly as it cools.
- Serve warm or chilled, topped with chopped nuts if desired.
Nutrition Facts (Approximate per serving)
| Nutrient | Amount |
|---|---|
| Calories | 180 kcal |
| Total Fat | 16 g |
| Saturated Fat | 14 g |
| Carbohydrates | 4 g |
| Fiber | 1 g |
| Net Carbs | 3 g |
| Protein | 3 g |
FAQ
- Can I use dairy milk instead of coconut cream and almond milk?
- Yes, full-fat milk works, but it will increase carbs and reduce fat content slightly.
- Can I make this ahead of time?
- Yes, this pudding can be made in advance and refrigerated for up to 3 days. It thickens as it chills.
- Can I omit saffron?
- Yes, saffron is optional but adds color and subtle flavor. Cardamom is the key spice.
- Can I substitute another keto sweetener?
- Allulose is recommended for its clean sweetness, but you could try erythritol or monk fruit blends. Flavor and texture may slightly differ.
- Is this dessert gluten-free?
- Yes, naturally gluten-free and keto-friendly.