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an iron cast pan with cauliflower chicken risotto

Low Carb Keto Risotto - Cauliflower & Chicken

Katrin Nürnberger from sugarfreelondoner.com
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.
Course Main Course
Cuisine Italian
Prep Time 5 minutes
Cook Time 16 minutes
Total Time 21 minutes
Servings 4
Calories 453kcal


  • 1 tbsp 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 tbsp fresh thyme leaves or 1 tsp dried
  • cup dry white wine 80 ml
  • cup grated parmesan 40g
  • ½ - ¾ cup chicken stock 120-180ml
  • Salt and pepper to taste

To serve

  • 1 tbsp olive oil
  • 12 sage leaves


  • Heat 1 tbsp 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 tbsp 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.


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!


Calories: 453kcal | Total Carbohydrates: 10.1g | Protein: 41.6g | Fat: 25.9g | Fiber: 3.3g | Sugar: 4g