Kheer : Healthy Creamy Rice Pudding with Coconut Milk, Dates & Nuts #SundaySupper


I am doing a triple challenge today ! First, blogging the letter K for Kheer ( Indian name for a creamy rice pudding) as part of the A-Z Blogging challenge. Second, I am participating in Sunday Supper and the theme isย  ” April Showers” as in creations you would serve at a shower and I thought rice pudding would be a nice shower dish. Third, this the first time I am blogging a desert :). I have a horrible sweet tooth so deserts are not new to me ๐Ÿ˜‰ย ย but trying to revamp a dessert like creamy rice pudding into one that’s reasonably healthy without making it any less tasty and blogging about it … umm my first time. I have nothing against creamy rich desserts with all the bells and whistles. I am always scouring my friend’s foodie blogs to grab them, but having a ” Nutrition Blog” it’s kind of expected that even a dessert ย should be at-least reasonably healthy. Here is what I did to turn traditional Kheer into healthy Kheer. I skipped the condensed milk and substituted with Almond paste.ย  I used ย coconut milk, a healthy option to milk and I added raw sugar and honey to sweeten. I also used long grain basmati rice which has the lowest glycemic index of all the ย varieties of rice. ย You could skip the sugar and sweeten with agave nectar or stevia ( the only two safe sugar substitutes I recommend) toย make it diabetic friendly.ย I did use ghee ( which is an unrefined version of butter) ย to roast the nuts and dry fruit because there is no substitute for that. Roasting nuts in olive oil just does not cut it. Well, with the small changes I made the rice pudding turned out quite delish. Maybe I will blog more healthy dessert recipes ๐Ÿ™‚

This rice pudding is super easy to make. You can make it in a rice cooker, crock pot or stove top. Just soak the rice for a few hours to make it easier to cook. I made the almond paste by soaking the almonds in water for a few hours, peeling them and then blending into a smooth paste. It gave the kheer a creamy rich flavor similar to condensed milk. I used dates, raisins, walnuts and pistachio but you can use any dry fruit and nut combo. Well here’s my recipe. Hope you like it








To read more in my A- Z ย Blogging challenge,ย click hereย and check back tomorrow to read my post on the letter ย L. I’m not quite sure what I am blogging for the letter L, but stop by and check it out !


About Sunithi Selvaraj, RD

Registered Dietitian with a sweet tooth and a passion for eating healthy ( quite a combo) Nutrition Geek, Healthy Nut.........


  1. love rice pudding ! will try this healthy recipe ! looks lovely.

    • Let me know how it comes out ๐Ÿ™‚ Thanks for stopping by !

      • margaret horn says:

        Love your blog. I made the rice pudding without the fruit and nuts (tummy problems), and it was really good that way too. I like the blog design as well. Did you design the blog yourself? My blog lost all its formatting when I changed the URL, and I can’t do code! BTW, I liked the pictures of you and your family.

  2. Yummmmmmmmm !!

  3. Let me know how it comes out Isabel ! Family loved it. The dates make it extra yummy I think, but will be very interested to see what you think ! Thanks for stopping by !

  4. I love rice and coconut together. Yum! I definitely want to give this a try.

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