Homemade sugar-free rasmalai

Photo of homemade sugar-free rasmalai.

Rasmalai is a popular Indian dessert of soft paneer balls soaked in flavoured milk. This delightful and diabetes-friendly version is sugar-free and uses natural sweeteners to satisfy your sweet tooth without impacting your blood sugar.

Prep time: 30 minutes

Cooking time: 60 minutes

Serves: 6

Serving size: 2 pieces


For paneer balls:

  • Low-fat milk, 4 cups (1000ml)
  • Lemon juice, 2 tbsp (30ml)
  • Stevia or erythritol, ½ tbsp (7g)

For ras (flavoured milk):

  • Low-fat milk, 4 cups (1000ml)
  • Chopped nuts (almonds, pistachios), ¼ cup (37g)
  • Stevia or erythritol, 3 tbsp (45g)
  • Cardamom powder, ½ tsp (2.5g)
  • 10-12 strands saffron, soaked in 2 tbsp of warm milk
  • Rose water (optional), ¼ tsp (1.3g)


  1. To make the paneer, add the milk to a large saucepan and bring it to the boil. Remove from the heat, and add the lemon juice (to curdle it) and stir for 1 minute.
  2. Strain the paneer through a muslin cloth, then wrap it in the cloth and rinse it under water to remove any excess lemon flavour. Next, hang it to drain the excess water.
  3. Once the water has drained, remove the paneer from the cloth.
  4. Knead the paneer and divide it into 12 small balls.
  5. In a wide pan, bring water to the boil and add the sweetener. Then add the paneer balls and cook for 15 minutes (they should double in size).
  6. Remove the paneer balls from the water and let them cool.
  7. To make the ras, boil 1 the milk until it reduces by half. Then add the sweetener, cardamom powder, and saffron milk.
  8. Cook for 5 minutes, then add the chopped nuts and rose water (if using).
  9. Gently squeeze the paneer balls to remove excess water, then add them to the flavoured milk.
  10. Refrigerate for at least 2 hours before serving.

Storage: Store any leftover dessert in the refrigerator and eat within 24 hours.

Nutritional information

Per serving:

Calories - 110kcal

Fat - 5g

Carbohydrate - 6g

Protein - 6g

Sodium - 70mg

Sugar - 0g

Fibre - 0.5g

Profile photo of dietitian Sarah Khan, contributor of the homemade sugar-free rasmalai recipe.
Sarah Khan

Sarah Khan is CEO of Virtual Clinic Dietitian-cell and a prominent dietitian. She's a specialist clinical dietetic, with a focus in global diabetes management. She's passionate about crafting diabetes-friendly recipes that are both tasty and healthful, and collaborates with major healthcare organizations and health periodicals.

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