sugar free kheer.

This recipe does not fit very well into the Paleo-ish portion of my elimination diet but it is sugar free, which is most important. We have a bunch of rice right now so why not use it.. I’m not making kheer for nutrition purposes, it is purely for pleasure.

Rice pudding has always been a favorite of mine. I always used to order it at diners and breakfast shops when I was a kid. As a special treat I would sometimes have store bought rice pudding at home.

I began eating more “internationally” after leaving home for college. I developed a love of many types of food, especially Indian. Imagine my delight when I tasted kheer for the first time. :) All of the pleasures of rice pudding… And more!

I discovered a kheer recipe around a year ago and began frequently making it at home. This was very exciting for me though slightly disappointing.. It really is so easy to make – I wish I would have known how to make it myself when I was younger or that my parents would have known how to make it for me. It’s surely more economical, more tasty, and much healthier. But alas.. I will look to the future and dream of all of the homemade kheer I will make for Olive (and any subsequent Fialas). :)

Typically kheer has a decent amount of sugar in it so I sought out to do some experimenting. I got lucky and made a super yummy batch on my first try.

What you’ll need:
– 8 cups of milk (whole, 2%, skim.. whatever)
– 3 cardamom pods
– 3/4 cup of basmati rice
– 1/3 cup of maple syrup
– 1 tbsp-ish of honey

Heat milk and smashed cardamom pods in a heavy bottom pot until bubbling. Heat very slowly – be patient so it does not burn on the bottom.


Simmer for approximately an hour or until milk has reduced by about half.

Add the rice and stir. Simmer for another 30 minutes, stirring occasionally.

Add the maple syrup and honey and continue to simmer for another 10-15 minutes until rice is tender. Don’t overlook the rice.



Enjoy your kheer warm straight from the pot or let it cool and chill it. Along the way you can add raisins, a cinnamon stick, unsweetened shredded coconut, or anything else you would like. :)

I enjoyed a small dish of warm kheer with cinnamon and shredded coconut sprinkled on top. Yum!


Kheer is a staple in our house and I’m so glad that I can still enjoy it sugar free! I honestly think I like it better this way. :)

What was one of your favorite special childhood snacks? Do you still enjoy it?

  1. Amanda said:

    Hmm, never heard of this. Sounds yummy. I have everything but cardamom, maybe I’ll try it! My kids would probably go for it, especially with some coconut.

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