Cauliflower Risotto

Creamy, flavorful, and surprisingly light, this cauliflower risotto has all the comfort of a traditional risotto but without the carbs. Whether you’re eating gluten-free, low-carb, or just love veggies, this cauliflower recipe hits all the right notes. This is an updated version of my old recipe!

low carb Cauliflower risotto with parmesan cheese on top.
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Jump to: ℹ️ Overview | 🛒 Ingredients | 📷 How To Make | 📹 Watch The Video | 👩‍🍳 Recipe Tips | 🍗 Serving Suggestions | 📝 Full Recipe Card | 🍽 More Healthy Side Dishes

This is a very simple yet flavorful cauliflower rice risotto. Made with finely diced cauliflower and the classic mirepoix of onions, carrots, and celery, this healthy risotto is rich and creamy, yet not heavy. It’s perfect for those cutting down on carbohydrates or avoiding grains or gluten. Plus, it’s lower in calories than traditional risotto, has plenty of fibre and even has 10 grams of protein per serving.

Honestly, even if you’re not following a specific diet, you’ll enjoy this version just as much as a regular rice risotto.

I’ve served this cauliflower risotto as a side dish with grilled chicken, shrimp (prawns), salmon, and my garlic steak bites. It pairs beautifully with so many things! It’s also great as a vegetarian option topped with chickpeas.

It’s super easy to make, though it does take a bit of effort to dice the cauliflower into small, rice-like kernels. You can use a food processor to speed things up or opt for pre-made cauliflower rice.

Cauliflower rice risotto in a skillet.
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What You’ll Need

Here is what you’ll need for this garlic butter steak bites recipe. Find the full measurements in the recipe card below.

  • Vegetables: Cauliflower (as the “rice”), onion, carrot, celery (mirepoix for that base flavor), garlic (for a little punch), lemon zest and juice (brightens the dish)
  • Fats: Olive oil & butter (for richness and flavor)
  • Liquids: Vegetable stock (to infuse that savory risotto vibe) and light cream (adds creaminess without the heaviness)
  • Cheese & thickener: Parmesan (for salty umami goodness and to thicken) and cornstarch (to thicken the sauce perfectly)
  • Seasonings & garnishes: Salt, pepper, parsley, scallions (for the perfect finish)

💡 Tips: Pre-made cauliflower rice is a time-saver if you don’t want to dice it yourself!

Ingredients for cauliflower risotto.
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How To Make Cauliflower Risotto

Here are some handy step-by-step photos of how to make cauliflower risotto. Find the full recipe and nutritional information below.

  • Prep: Finely dice cauliflower, onion, celery, carrot, and garlic. Make sure everything is diced very finely. Watch the video for more visuals.
How to prepare cauliflower and vegetables for the low-carb risotto.
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  • Sauté: Heat butter and olive oil; sauté onion, carrots, and celery for 8-10 minutes.
  • Add aromatics: Stir in garlic, lemon zest, and juice.
  • Cook cauliflower: Add the cauliflower rice and stock, stirring well. Cook for 1-2 minutes.
  • Make it creamy: Stir in cream and Parmesan and cook for 1-2 minutes, stirring a few times.
  • Thicken it: Sprinkle cornstarch evenly and mix to thicken.
  • Serve: Top with fresh herbs, pepper, and extra Parmesan.
how to make cauliflower risotto step by step.
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Cauliflower risotto in a skillet.
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Recipe Tips & Variations

  • Pre-chop ahead: Save time by prepping your veggies up to two days before. Make sure everything is diced into very small cubes.
  • Dietary swaps: Use dairy-free cream and vegan Parmesan for a vegan version.
  • Extra protein: Top with grilled chicken, shrimp, or chickpeas for a heartier meal.
  • Time-saving hack: Store-bought cauliflower rice is a great shortcut! Food processor is also great 😉
  • For a different flavor twist: stir in a tablespoon of tomato paste; cook with some diced mushrooms and sage; stir in some pumpkin puree; or add some basil pesto.

What To Serve With Cauliflower Risotto

This risotto pairs beautifully with grilled proteins like my garlic shrimp, pecan-crusted chicken, baked salmon, or garlic steak bites. For a vegetarian option, try topping it with crispy chickpeas or a fried egg.

Cauliflower risotto with grilled chicken on top.
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low carb Cauliflower risotto with parmesan cheese on top.
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Cauliflower Risotto

Prep Time: 20 minutes
Cook Time: 17 minutes
Total Time: 37 minutes
Author: Irena Macri
Servings: 4
Course: Side or Main
Cuisine: Healthy, CuisineItalian
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Calories: 266kcal
Creamy, grain-free, gluten-free and low-carb cauliflower risotto made with finely diced cauliflower 'rice' and veggies. It's finished with a little cream and Parmesan for a luxurious finish. It's a delicious cauliflower recipe that can be served as a healthy side dish or a main. Please note this is an updated version of my old recipe.

Ingredients 

  • 1 small head of cauliflower
  • 1 small onion finely diced
  • 1 celery rib finely diced
  • 1 small carrot finely diced
  • 3-4 garlic cloves minced
  • 1 tbsp butter
  • ½ tsp salt
  • Zest of ½ lemon
  • 1 cup vegetable stock
  • ½ cup light cream
  • 1 cup grated Parmesan about 2 oz or 70 grams
  • Juice of ¼ lemon
  • 1 tbsp cornstarch
  • Ground pepper to taste
  • Parsley and scallions for garnish

Instructions

  • Dice everything:Chop cauliflower into small rice-like pieces and finely dice all vegetables.
  • Sauté: Heat olive oil and butter in a large skillet over medium-high heat. Add onion, carrot, and celery with ½ tsp salt. Cook 8-10 minutes, stirring occasionally. Don't rush this process!
  • Add garlic & lemon zest: Stir for a minute to release the aroma.
  • Cook cauliflower: Add cauliflower rice, lemon juice, and vegetable stock. Cook for 1-2 minutes, stirring well. If using frozen cauliflower rice, only cook for 1 minute and add a little less stock.
  • Creamy finish: Add light cream and Parmesan. Stir until combined. Cook for 1-2 more minutes.
  • Thicken: Sprinkle cornstarch through a sieve to avoid clumps and stir until the sauce thickens.
  • Serve: Add pepper to taste and garnish with parsley or scallions. Enjoy with extra Parmesan on top!

Video

Notes

Storage tips: Leftovers can be stored in an airtight container in the fridge for up to 3 days. When reheating, add a splash of water to thin it out. While it’s best fresh, you can also freeze it—just thaw and reheat gently on the stove with a splash of stock or cream to revive the texture.
Can I use frozen cauliflower rice? Yes! Just skip the step of chopping your own. No need to thaw beforehand, but drain any extra liquid. You won’t need to cook it for as long as fresh cauliflower. In those last few steps when you add it in, reduce the cooking by 1-2 minutes and use a little less stock.
How can I make this vegan? Use plant-based cream and vegan Parmesan alternatives.
Can I use other cheeses? Sure! Pecorino Romano or nutritional yeast (for a dairy-free option) would also taste great.

Nutrition

Calories: 266kcal | Carbohydrates: 15g | Protein: 10g | Fat: 19g | Saturated Fat: 12g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Trans Fat: 0.1g | Cholesterol: 62mg | Sodium: 1029mg | Potassium: 378mg | Fiber: 2g | Sugar: 4g | Vitamin A: 3287IU | Vitamin C: 37mg | Calcium: 273mg | Iron: 1mg
Keywords: Cauliflower Recipes, Cauliflower Rice, Cauliflower Sides, Cauliflower Rice Risotto, Low-Carb Risotto, Keto Risotto, Cauliflower
Tried this recipe?Mention @cookedandloved or tag #cookedandloved

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Irena Macri
By Irena Macri

About the author: Hi, I’m Irena Macri. I share delicious recipes that I have cooked and loved. I am a published cookbook author, have been food blogging for over 10 years and have a Diploma in Nutrition. You will find many healthy recipes as well as my favourite comfort food. More about me here | Subscribe to my newsletter and freebies

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Comments

12 Comments
    1. Hey Lachlan,

      I should update the post with some dairy-free subs ;). If you’re super strict and completely dairy free, you can omit the cheese and it will still be fairly thick through liquid reduction and gluten free flour as a thickening agent. You can use ghee (clarified butter which is all fat) instead of regular butter and perhaps something like an egg or some cashew butter to thicken the risotto. I will have to trial a 100% dairy free version.

      A little on Parmesan cheese: dairy like yogurt, kefir and hard aged cheeses have been fermented long enough to eat up all sugars so won’t have any lactose left, so it’s a good alternative for the lactose intolerant. Doesn’t remove casein protein through, unless it’s a ricotta cheese. Depending on your goals and sensitivities, a bit of aged Parmesan is a good dairy option.
      A little on butter: butter is typically accepted in Paleo cooking as it’s about 80% saturated fat with almost no lactose left and the amount used shouldn’t cause any harm unless you have a serious dairy intolerance. But again, ghee is a good substitute as it tastes so rich and buttery.

      Hope that helps 🙂 Let me know if you try it without dairy.

      1. Oh, I agree it’s a great paleo meal and certainly meets my parameters for that.

        I was asking cause we’ve been discussing veganism for philosophical reasons lately and I’m very keen on exploring ways I can do that while sticking to paleo! This looks like just the right dish. I’ll have to experiment and let you know.

        1. Get ya! In that case no ghee or cheese but try some cashew butter. You can even grind some cashews and mix with a little water and olive oil to make a smooth paste.

  1. Definitely want to try this recipe! Just wondering how well it keeps and reheats – could you have leftovers for lunch the next day?

  2. Sounds delicious! However, I don’t have a lot of time on my hands so often do an oven-baked risotto – any suggestions on how to do this in the oven?

    1. Hey, Because it’s not made with rice but with diced vegetables instead, I don’t recommend doing it in the oven as you need to stir the sauce to thicken it. With rice, we’re kind of relying on the starch in the rice to just do its thing and that’s why we can do it in the oven. The good thing is that this vegetable based risotto doesn’t take long because we are only cooking vegetables slightly to keep them a little crunchy. My time saving tip here is to use a food processor to chop up the vegetables.

  3. This looks amazing!
    If I was to use ready made cauliflower “rice”, how many cups would I need? My local shops have it fresh, or it would make a quick dinner with frozen.
    Thanks heaps for everything you do!

    1. Hey Luc, great question, just looking at my footage and photos visually, I think about 5 cups. A little more or less will not affect the recipe too much.

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