Published:
Dec 13th 2021
by 
Nutritionally reviewed by 
Last updated: May 31st 2026
Partake in a wonderfully creamy and comforting Sugar Free Rice Pudding, perfectly sweetened without refined sugar. This delightful dessert features fragrant Basmati rice, warm spices like cinnamon and cardamom, and a unique hint of mixed essence, all simmered gently with low-fat milk. It's an ideal treat for any occasion, offering classic dessert satisfaction in a health-conscious way.
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Explore brand collaborationsYou will love this creamy, comforting rice pudding for its perfectly balanced flavor, featuring warm spices and no added sugar. It is simple to prepare, requiring gentle simmering, and can be made ahead for a convenient, satisfying dessert. Enjoy it chilled or warm, offering delightful versatility.
Key nutrients
- Calcium: from low-fat milk — essential for building and maintaining strong bones and teeth.
- Carbohydrates: from Basmati rice — a primary source of energy for your body's daily functions and physical activity.
- Protein: from low-fat milk — contributes to satiety and is a building block for muscle and tissue repair.
Why it matters
- This recipe uses a non-nutritive sweetener (stevia) instead of sugar, which can be helpful for managing overall sugar intake.
- The combination of protein from milk and carbohydrates from rice can provide sustained energy and help with feelings of fullness.
- Warm spices like cinnamon and cardamom add flavor and aroma without needing extra sugar or fat.
Balance & portion
Aim for a balanced plate (vegetables, protein, smart carbs). Choose portions that fit your needs.
What to watch
- Carbohydrate content — Rice is a source of carbohydrates, which can impact blood sugar. Be mindful of portion sizes.
- Portion size — As a dessert, enjoying this pudding in moderation is key to fitting it into a balanced eating pattern.
Make it even better
- Top with fresh berries or a sprinkle of toasted nuts for a boost of fiber, vitamins, and healthy fats.
- Swap white Basmati rice for brown rice to increase fiber content. Adjust cooking time and liquid as needed.
- Use fortified, unsweetened plant-based milk for a dairy-free option that still provides key nutrients like calcium.
General nutrition information only; verify labels and consult a healthcare professional for personal advice.
Best fit
- Diabetic Friendly: Sweetened with stevia instead of sugar. Be mindful of portion size as rice contains carbohydrates.
- Gluten Free: Made with rice and other naturally gluten-free ingredients.
- Lacto Vegetarian: Contains milk but no eggs or meat, making it suitable for this dietary pattern.
- Low Fat: This recipe specifically calls for low-fat milk, reducing the overall fat content.
- Mechanical Soft: The soft, creamy texture is ideal for those who need foods that are easy to chew and swallow.
Use with caution / avoid
- Carbohydrate Content: While sugar-free, this pudding is rice-based. Those monitoring carb intake should choose smaller portions.
- Dairy: Contains milk, making it unsuitable for those with a milk allergy or lactose intolerance. See modifications for a dairy-free option.
- Renal Diets: Milk is a source of potassium and phosphorus. This recipe may not be suitable for some renal diets; consult your dietitian.
Helpful modifications
- Dairy-Free/Vegan: Swap the low-fat milk for an unsweetened plant-based milk like almond or coconut milk for a vegan-friendly version.
- Boost Fiber: Top with a tablespoon of chia seeds or ground flaxseed before serving to add fiber and healthy fats.
- Add Healthy Fats: Garnish with a small amount of toasted nuts or seeds like almonds or pecans for texture and unsaturated fats.
Pair with: fresh berries to add fiber and vitamins, or a sprinkle of toasted nuts for healthy fats and texture.
General nutrition information only; verify labels and consult a healthcare professional for personal advice.
Contains: Milk.
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Milk
Where it appears: Low-fat milk.
Swap: Use an unsweetened dairy-free milk like almond, coconut, or soy milk for a similar creamy texture.
Notes are based on the listed ingredients; always verify brand labels and local regulations. Swaps may require adjusting cook time and steps; the original recipe isn’t tailored to substitutions.
Clean
- Wash your hands with soap and water before preparing this recipe and after handling any ingredients.
- Ensure your saucepan, bowls, and utensils are thoroughly cleaned before you begin cooking.
Separate
- Use a clean spoon for tasting. Avoid tasting from the spoon you use for stirring to prevent contamination.
- Keep cooked pudding separate from any raw ingredients to prevent potential cross-contamination.
Cook
- Bringing the milk and rice mixture to a boil is a key step in ensuring the ingredients are safe to consume.
- When reheating leftovers, ensure the pudding reaches an internal temperature of 165°F (74°C) for safety.
Chill
- Cool and refrigerate the pudding within two hours of cooking. Do not leave it at room temperature for longer.
- Dividing the pudding into smaller portions helps it cool down faster, reducing the risk of bacterial growth.
- Store leftovers in an airtight container in the refrigerator and consume within 3 days for best quality and safety.
- Rice is a staple food for over half the world's population, providing carbohydrates for energy.
- Cinnamon is an ancient spice derived from the inner bark of Cinnamomum trees.
- Cardamom is known as the "Queen of Spices" and is one of the world's most valued spices by weight.
- Rice pudding is a global comfort food, with unique versions found in cultures from Asia to Latin America.
Name & origins
Rice pudding is a globally beloved dessert with ancient origins, appearing in various forms across many cultures.
Ingredient spotlight
- Basmati Rice: A long-grain, aromatic rice that cooks up fluffy, keeping its shape in the creamy pudding.
- Cardamom: This spice adds a complex, fragrant aroma with hints of mint, citrus, and smoke.
- Cinnamon: Provides a classic warm, sweet, and woody flavor that is essential to many comfort desserts.
- Stevia: A plant-derived sweetener that offers sweetness without adding sugar or calories.
Technique tidbit
Gentle simmering allows rice starches to slowly absorb milk and swell, a process called gelatinization, which creates a thick, creamy texture.
Before you start
- Measure all ingredients precisely to ensure the best texture and flavor balance.
- Select a heavy-bottomed saucepan to prevent the rice from sticking and burning.
- Have all spices and essence ready for quick addition to the pot.
During cooking
- Simmer gently until the rice is tender and the pudding thickens to your desired consistency.
- Cook until the mixture coats the back of a spoon and rice grains are plump.
- Stir frequently but gently to prevent sticking without breaking the rice grains.
- Keep the lid off during simmering to prevent the milk from boiling over.
Make-ahead & storage
- Prepare this pudding ahead and store covered in the refrigerator for up to three days.
- Reheat gently on the stovetop with a splash of milk to restore creaminess if desired.
Common mistakes
- Overflowing milk: Always remove the lid once boiling to prevent the mixture from spilling over.
- Sticky bottom: Stir regularly, especially during simmering, to avoid rice sticking and burning.
- Lumpy pudding: Ensure even heat distribution and continuous stirring for a smooth, creamy texture.
Serve with
- A light, whole-grain biscuit or a delicate almond cookie for a complementary texture.
- A refreshing fruit salad featuring seasonal berries and melon for a vibrant contrast.
- A sugar-free berry coulis or a drizzle of maple-flavored syrup for added sweetness.
Toppings & textures
- A sprinkle of toasted nuts (almonds, pecans) or a dash of ground cinnamon for crunch and aroma.
- Fresh berries (raspberries, blueberries) or a hint of lemon zest for a bright, acidic lift.
Occasions
- A comforting weeknight dessert, a health-conscious holiday treat, or a make-ahead breakfast option.
Substitutions
- If you need dairy-free, use almond or coconut milk for a slightly different flavor profile.
- If stevia isn't preferred, use monk fruit or erythritol drops for similar sugar-free sweetness.
- If mixed essence is unavailable, use vanilla extract with a tiny bit of almond extract for aromatic depth.
- For a creamier texture, swap Basmati with short-grain rice; cooking time may vary slightly.
Variations
- Add nutmeg or ginger to the spice blend for extra warmth and a more complex aroma.
- Stir in fresh berries or a sugar-free berry coulis after chilling for a vibrant, tart contrast.
- Top individual servings with a sprinkle of toasted nuts like almonds or pecans for added texture.
- Incorporate a touch of lemon zest during the last few minutes of cooking for a refreshing, bright note.
Refrigerate
- Cool completely, then transfer to an airtight container.
- Enjoy within 3 days.
Freeze
- Freezing not recommended.
- Dairy-based puddings can separate or become watery upon thawing.
Reheat
- Gently reheat on the stovetop or in the microwave.
- Add a splash of milk to restore creaminess while reheating.
Repurpose ideas
- Serve as a quick, satisfying breakfast.
- Top with fresh berries or a sprinkle of nuts for a new dessert.
- Basmati Rice: Adds a fragrant, fluffy base to the pudding, ideal for soaking up flavors.
- Low-Fat Milk: Creamy and light, providing richness without excessive calories.
- Salt: A pinch enhances the natural flavors of the ingredients.
- Mixed Essence: A Caribbean flavor blend, adding depth and sweetness to the dish.
- Cinnamon, Cardamom, Allspice: These warm spices add complexity and a comforting aroma.
- Stevia Drops: A natural sweetener that replaces sugar, keeping the dessert diabetic-friendly.
Can I use a different type of rice?
Basmati rice is recommended for its light texture, but short-grain rice can work if you're looking for a creamier consistency.
What can I use if I don't have mixed essence for this recipe?
Mixed essence adds a unique aromatic quality; if you don't have it, you can omit it or use a combination of vanilla extract and a very small amount of almond extract to achieve a similar flavor profile.
What if my Sugar Free Rice Pudding doesn't thicken as expected?
If the pudding seems too thin after simmering, continue to cook it over very low heat, stirring often, until it reaches your desired creamy consistency. It will also thicken more significantly as it cools and chills.
Time & Serves
Ingredients
1 cup Basmati Rice
1 liter Low fat Milk
¼ teaspoon Salt
1 teaspoon Mixed Essence
¼ teaspoon Cinnamon
¼ teaspoon Cardamom
¼ teaspoon Allspice
1 teaspoon Stevia Drops
Instructions
Place the rice, milk, salt, essence, and spices into a saucepan, mix and bring to a boil.
Once boiling, remove the lid and cook for 30–45 mins on very low heat. (It will overflow if the lid is not removed.) Stir occasionally to avoid sticking at the bottom of the pot.
Remove from the heat and sweeten with stevia drops to taste.
Place six equal portions into bowls, cover with plastic wrap and chill in a refrigerator for at least an hour or overnight. Serve chilled and enjoy.
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What is "essence"? This is…
What is "essence"? This is not discussed or elaborated about in your recipe or prior to the recipe.