Creamy Keto Cauliflower Risotto Recipe

This creamy keto risotto recipe makes an easy and delicious lunch or dinner that comes together in just 25 minutes. I have used cauliflower rice instead of arborio rice, which makes this meal much lighter and also brings the carbs down to just 6.8g per portion.

Risotto is one of those comfort food dishes many people miss when they start a keto diet. At least I missed it a lot!

The thing is, risotto rice is extremely starchy and high in carbohydrates. One portion can easily contain up to 45 grams of net carbs.

That's why I decided to make this low carb risotto - by using cauliflower rice instead.

For traditional Italian risotto, white rice is slowly cooked in broth. It becomes extremely creamy.

Keto cauliflower risotto is made in a similar way and has the same creamy texture.

But it is also much lighter, packed with nutrients - and cooks so much quicker.

Plus, is is just 6.8 grams of net carbs per portion.

It is a speedy one pan lunch or dinner that the whole family will enjoy.

I have added chicken for protein and fried sage leaves. But you can easily swap it out and make a cauliflower mushroom risotto, for example.

Ingredients

Let's take a look at the ingredients:

Chicken - Mini fillets work best here. They are thin and cook quickly.

Cauliflower - Make sure it is fresh. I blend mine in a food processor, but you can also use a box grater.

Butter and parmesan - I added butter for that rich and creamy risotto taste.

Herbs and spices - Fresh garlic, sage and thyme will elevate this dish. If you are using dried thyme, reduce the amount to 1 teaspoon.

White wine and chicken broth - Choose a dry white wine. This can be replaced with more broth.

Instructions

This section contains step by step instructions and photos that show how to make this recipe. See the recipe card for full information on ingredients and quantities.

Step 1: Season the chicken and brown over medium heat, turning once or until cooked through. Set aside.

Step 2: Place the cauliflower florets in a food processor and pulse to a rice consistency.

Step 3: In a skillet, fry the onions in butter until soft. Then add the garlic and thyme and fry until fragrant.

Step 4: Pour in the wine, season with salt and pepper and cook off the alcohol.

Step 5: Add the cauliflower rice and sauté. Pour in the chicken broth after a couple of minutes. Cook until the cauliflower is tender, but still has a little bite.

Step 6: Remove the pan from the heat and stir through the ⅓ cup grated parmesan cheese. If you LOVE parmesan, feel free to increase the amount to ½ cup.

Step 7: Fry the sage leaves in olive oil until crisp. Place onto kitchen paper to drain. Do not throw away the sage oil.

Tip - Don’t skip the sage crisps. They are worth the extra 1 minute of your time and drizzling the oil they are cooked in adds the best flavor!

Step 8: Shred or chop the chicken. Add it to the cauliflower risotto and warm through. Adjust the seasoning to taste and top the rice with sage leaves and sage oil.

FAQ

Variations

There are many ways to make a truly delicious keto cauliflower risotto. Here are a few options:

Make it a side dish: Omit the chicken. Serve alongside any protein such as beef, pork, fish and - well, chicken!

Keto mushroom risotto: Instead of the chicken, chop and fry portobello mushrooms until all liquid has evaporated. Then proceed with the recipe.

Vegetable: Finely dice zucchini, green beans and broccoli and fry in place of the chicken.

Ultra creamy: Stir in ¼ cup of heavy whipping cream at the end of cooking.

Storage

Cauliflower risotto stays fresh in the fridge for 3 to 4 days. Store in an airtight container. It also freezes well for up to 3 months.

Simply let it defrost overnight and gently reheat it in a pan or in the microwave.

More cauliflower recipes

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Recipe

Low Carb Keto Risotto - Cauliflower & Chicken

Katrin Nürnberger

from Sugar Free Londoner

In the mood for Italian? This keto risotto with chicken and sage is ready in under 30 minutes! It is packed with flavour and it is cream free. And you guessed it - instead of arborio rice we're using cauliflower.

5 from 4 votes

Print Recipe Pin Recipe Rate

Prep Time 5 minutes mins

Cook Time 16 minutes mins

Total Time 21 minutes mins

Course Main Course

Cuisine Italian

Servings 4

Calories 453 kcal

Note: The servings slider only changes the first amount in each line and not any subsequent amounts. Please make your own calculations where necessary.

Ingredients

  

1x2x3x

• ▢ 1 tablespoon olive oil
• ▢ 1.3 lb skinless + boneless thin chicken fillets 600g
• ▢ 1 large cauliflower florets only (1.2 lb / 550g)
• ▢ ¼ cup unsalted butter 50g
• ▢ 1 small yellow onion diced
• ▢ 3 garlic cloves minced
• ▢ 1 tablespoon fresh thyme leaves or 1 teaspoon dried
• ▢ ⅓ cup dry white wine 80 ml
• ▢ ⅓ cup grated parmesan 40g
• ▢ ½ - ¾ cup chicken stock 120-180ml
• ▢ Salt and pepper to taste

To serve

• ▢ 1 tablespoon olive oil
• ▢ 12 sage leaves

Instructions

 

• Heat 1 tablespoon of olive oil in a frying pan. Season the chicken with salt and pepper and cook for 4 - 5 minutes on a medium heat, turning once or until cooked through. Set aside.
• Place the cauliflower florets in a food processor and pulse using the S blade until it resembles a chunky rice consistency.
• Add the butter to the frying pan. Fry the onions for about 4 minutes until soft. Add the garlic and thyme for 1 minute until fragrant.
• Add the wine, salt and pepper and cook off the alcohol for 1 - 2 minutes. Add cauliflower rice and sauté for 6 - 7 mins adding the stock after a couple of minutes (starting with ½ cup and adjusting to your desired consistency). Remove from the heat and stir through the parmesan.
• Heat 1 tablespoon of olive oil in a clean pan. Add the sage leaves and cook for about 1 minute (med / low heat) until crisp. Place onto kitchen paper to drain. Do not throw away the sage oil. Shred or chop the chicken. Add to the keto risotto and warm through. Adjust seasoning to taste and top with sage leaves and sage oil.

Notes

Net carbs: 6.8g per serving. Serves 4. Makes approximately 6 cups of risotto. 

Storage: Tupperware in the fridge for 3 days or freezer for 3 months. 

Note - you can skip the wine and replace it with more chicken stock. 

For a dairy free alternative you can use all olive oil in place of butter and substitute the parmesan for ¼ cup nutritional yeast or use vegan cheese.

Don’t skip the sage crisps, they’re worth the extra 1 minute of your time and drizzling the oil they’re cooked in adds the best flavour!

Nutrition

Calories: 453kcalTotal Carbohydrates: 10.1gProtein: 41.6gFat: 25.9gFiber: 3.3gSugar: 4g

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