Thai Mango Sticky Rice (Khao Niaow Ma Muang) is a traditional Thai dessert served during the summer months of April and May in Thailand. This traditional dish is the complete opposite of low carb or keto. So we took the challenge and attempted to make a low carb version that’s just as delicious! Our Low Carb Mango Sticky Rice has two options for the “rice”. One uses konjac rice and the other uses cauliflower (trust us, it works!).
The Method
Both options for our Low Carb Mango Sticky Rice are similar and easy to make. The konjac rice requires no cooking but the cauliflower rice must be steamed first. You can steam the cauliflower in the microwave or on the stovetop. Pat the cauliflower dry after cooking to remove the excess moisture. For the konjac rice, rinse thoroughly and pat dry with a kitchen towel.
Overnight Method (With Cauliflower Rice): The cauliflower works best if you allow the cauliflower to “marinate” overnight with the coconut milk. This way it will absorb the flavors (just like rice!) and won’t have the cauliflower smell or taste.
30 Minute Method (With Konjac Rice): The konjac rice method is the quickest version as the flavors don’t need to marinate. It only requires allow the konjac rice to sit in the fridge for at least half an hour. This will allow the “rice” to hold its form.
Chia Seeds
Chia seeds are not normally used in Mango Sticky Rice. However, the addition of chia seeds allows our “rice” to become more glutinous and resemble that famous sticky rice texture. Chia seeds are a great addition to this dish because they are high in fiber and healthy omega-3s.
Keto
Unfortunately this dish isn’t keto because mangos are very high in natural carbs and sugar. If you would like to enjoy the flavors of this dish, I recommend substituting the mango with a low carb fruit such as strawberries or raspberries. Everything else in this dish is very low carb and keto friendly, including both of the “rice” options and coconut milk.
Low Carb Mango Sticky Rice (Khao Niaow Ma Muang)
Ingredients
Cauliflower Rice (1 Serving)
- 1/2 Ripe Mango
- 1/2 Cup Cauliflower Rice
- 1/2 Cup Canned Coconut Milk Divided.
- 1 1/2 Tbsp Chia Seeds
- 1/8-1/4 Tsp Salt To Taste.
- 2-3 Tbsp Monk Fruit Sweetener Or Equivalent.
- Unsweetened Coconut Flakes or Toasted Sesame Seeds Topping.
Konjac Rice (1 Serving)
- 1/2 Ripe Mango
- 1/2 Cup Konjac Rice Rinsed.
- 1/2 Cup Canned Coconut Milk
- 1 1/2 Tbsp Chia Seeds
- 1/8-1/4 Tsp Salt
- 2-3 Tbsp Monk Fruit Sweetener Or Equivalent.
- Unsweetened Coconut Flakes or Toasted Sesame Seeds Topping.
Instructions
Cauliflower Rice (1 Serving)
- Steam cauliflower in the microwave for about 5 minutes or according to package directions.
- Once steamed, pat cauliflower rice dry with kitchen towel.
- Meanwhile, heat 1/2 cup of canned coconut milk on stovetop with sweetener and salt until dissolved.
- Once the coconut milk is ready, add 1/4 cup of the sweetened coconut milk to the cauliflower rice and chia seeds.
- Save the remaining 1/4 cup of coconut milk for serving.
- Place the cauliflower rice mixture in a small bowl to hold its form.
- Allow to sit in the fridge overnight for the best results. (This will completely mask the cauliflower smell and taste. Once it marinates, it will absorb the coconut milk flavor).
- When you're ready to eat, remove the cauliflower rice mixture from the fridge and heat in the microwave for about 20-25 seconds until slightly warm.
- Top with chopped mango, unsweetened coconut flakes or toasted sesame seeds and remaining coconut milk.
- Enjoy!
Konjac Rice (1 Serving)
- Thoroughly rinse konjac rice according to package instructions.
- Pat dry with a kitchen towel until all of the moisture is removed.
- Meanwhile, heat 1/2 cup of canned coconut milk on stovetop with sweetener and salt until dissolved.
- Once the coconut milk is ready, add 1/4 cup of the sweetened coconut milk to the konjac rice and chia seeds.
- Save the remaining 1/4 cup of coconut milk for serving.
- Place the konjac rice mixture in a small bowl to hold its form.
- Allow to sit in the fridge for half an hour.
- When you're ready to eat, remove the konjac rice mixture from the fridge and heat in the microwave for about 15 seconds until slightly warm.
- Top with chopped mango, unsweetened coconut flakes or toasted sesame seeds and remaining coconut milk.
- Enjoy!
Notes
- 240 Calories
- 38g Carbohydrates
- 7g Fiber
- 8.5g Fat
- 4.5g Protein
- 235 Calories
- 38g Carbohydrates
- 8g Fiber
- 8.5g Fat
- 2.5g Protein
Let us know in the comments below if you’ve tried our Low Carb Mango Sticky Rice! If you’re looking for more keto or low carb recipes, visit our recipe page!
