How much cauliflower rice can i have on optavia

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Video How much cauliflower rice can i have on optavia

Vegetarian, low-carb and keto-friendly Cauliflower Risotto recipe combines fresh mushrooms, cauliflower rice, and a flavorful broth that’s ready in under 15 minutes! With only 9 ingredients, it’s perfect for a low-carb dinner and has 1/3rd (or less) the calories of traditional risotto and just 11g net carbs.

Looking for more ways to lower carbs using cauliflower? Why not check out this creamy mashed cauliflower, cauliflower potato salad, or cheesy cauliflower breadsticks!

Cauliflower risotto in a skillet with a spoon.

Creamy Low-Carb Cauliflower Risotto

When thinking about risotto, words like creamy, rich, and decadent come to mind thanks to the overload of carb-y rice and dairy like cream and cheese- unfortunately, that means it’s also accompanied by high calories, fat, and tons of carbs. Luckily, for those out there craving a lighter, more nutritious, low-carb risotto, then this cauliflower risotto (aka cauliflower rice risotto) with mushrooms will hit the spot! The same way I use cauliflower in this cauliflower potato salad, to make a cauliflower crust pizza, or for shepherd’s pie with cauliflower!

With this cauliflower risotto recipe, there is no lingering over a hot pan, stirring carefully (and constantly!), slowly adding in hot stock in increments, etc. In fact, you can pretty much throw out all the ‘rules’ of making regular risotto! Instead, this cauliflower mushroom risotto is ready in just 15 minutes (under ten if you have bought or made pre-riced cauliflower!) and does 90% of its cooking hands-off!

Why This Cauliflower Mushroom Risotto Recipe Works?

Ingredients for Cauliflower Rice Risotto

  • Cauliflower: You can use either a small cauliflower head or pre-riced cauliflower (fresh or frozen).
  • Mushrooms: I recommend using small brown mushrooms, thinly sliced, which have a more robust flavor over white button mushrooms. However, you could also use wild mushrooms, etc. – based on what you have available.
  • Aromatics: You’ll need onion (or shallots) and garlic; adjust the amount of garlic to personal taste.
  • Broth: I used low-sodium chicken broth. For a vegetarian version, use vegetable broth instead (or even a mushroom/umami broth).
  • Oil: Any neutral cooking oil will work. I use avocado oil.
  • Cheese: This cauliflower mushroom risotto uses a combination of mozzarella and parmesan (a vegetarian one if needed) for that ooey-gooey and salty/tangy combination – just enough to taste decadent without becoming unhealthy.
  • Salt & pepper: To season, to taste.
  • Parsley: Fresh herbs work wonders at adding extra dimension to a dish and a bit of ‘freshness’ to this cauliflower risotto. Alternatively, chives would work.

Keep reading below (after the recipe how-to) for more information on any cauliflower risotto add-ins and recipe variations!

cauliflower rice risotto with mushrooms ingredients

How to Make Cauliflower Risotto

  • Prepare the ingredients: First, clean and chop the cauliflower (if using a raw cauliflower head) into florets. Learn the proper way in how to cut cauliflower. Then finely dice the onion, thinly slice the mushrooms, and mince the garlic.
  • Rice the cauliflower: Transfer the cauliflower florets to a large food processor and process into a rice consistency (it doesn’t have to be 100% even in size – a few larger chunks are okay). Transfer the cauliflower rice to a large bowl and set it aside.
cauliflower florets in food processor
cauliflower riced in food processor
cauliflower risotto
  • Sauté the mushrooms and aromatics: Pre-heat a large non-stick skillet over medium-high heat and add the sliced mushrooms and cook until golden brown with no liquid left- around 5 minutes. Transfer to a bowl and set aside. Then add an extra swirl of oil and the onion and garlic. Sauté the ingredients for several minutes until translucent, stirring occasionally.
  • Add the cauliflower: Add the cauliflower rice to the pan along with the cooked mushrooms, broth, and salt and pepper. Stir it well, then cover and cook for 4 minutes, or until the cauliflower is ‘just’ tender.
mushrooms for riced cauliflower risotto
onion and garlic for cauliflower risotto
risotto with mushrooms
making cauliflower risotto
  • Add the cheese: Remove the cauliflower rice risotto from the heat and stir in the cheese until melted. Then add the parsley and stir once more!
making cauliflower rice risotto with mushrooms
Cauliflower risotto in skillet.

Optional Add-In’s and Variations

Below are a few optional ‘add-ins’ and seasoning variations for this healthy risotto featuring rice cauliflower and mushrooms.

  • Alcohol: You can substitute half of the stock for white wine or vermouth if preferred. Allow it to cook off for extra depth of flavor.
  • Dairy-free: Feel free to use your favorite melty dairy-free versions of mozzarella and parmesan. You can ramp up the cheesy flavor with the addition of nutritional yeast, too (to taste).
  • Vegetables: I’ve found quick-cooking green vegetables work particularly well in this cauliflower risotto recipe. Peas, steamed asparagus or broccoli, and spinach are my favorite add-ins! Tomatoes that are pan-fried until lightly ‘bursting’ will also pair wonderfully with this cauliflower risotto recipe.
  • Herbs: Add extra flavor with the addition of additional fresh herbs cooked into the mushroom risotto recipe. Mushrooms pair well with thyme, tarragon, or rosemary.
  • Protein: While this makes for a great meat-free main, you can bump up the protein with the addition of shrimp (which cook very quickly) or stick to a plant-based source like beans. You could also use leftover cooked chicken/turkey (adding with the cauliflower) or even bacon (sauteed first until crispy, then removed and added back in at the end).
  • Cream: Since this cauliflower rice risotto is so low-calorie, you can get away with adding a little extra richness to the recipe. Cauliflower rice risotto won’t get as naturally creamy as regular risotto due to the lack of starch, so a little cream can help add creaminess without overwhelming with fat. Add it at the same time as the cauliflower or as a ‘finisher.’
  • Pesto: Just a little pesto (red or green) mixed into the cauliflower mushroom risotto will add tons of depth of flavor.
  • Truffle oil: A tiny drizzle over the served cauliflower mushroom risotto tastes delicious and transforms this into ‘gourmet’ fare!
  • Spice: Add a pinch of red pepper flakes for heat.

Tips for Best Cauliflower Mushroom Risotto Results

FAQs

cauliflower risotto close up in pan

Serving Recommendations for Cauliflower Risotto

This cauliflower risotto recipe is hearty enough to enjoy as a main but also light enough to enjoy as a side or alongside other sides. I like to serve this cauliflower mushroom risotto with:

  • Baked chicken breast, Instant Pot chicken breast, or baked chicken thighs.
  • Instant Pot pork chops or pork carnitas.
  • Lemon butter baked cod or other white fish.
  • With veggie sides like sauteed zucchini or Brussel sprouts with bacon, or broiled asparagus.
  • Alongside a leafy green salad like an arugula salad or lemon kale salad.

Let me know in the comments what your favorite way to enjoy this cauliflower risotto is!

How to Store Cauliflower Risotto (& Make Ahead)

Make ahead: You can prepare the cauliflower rice in advance and store it for up to 3 months in the freezer (or 5 days in the fridge). Then, when ready, cook it from frozen, adding a few extra minutes to the cooking time.

Storing: Keep any leftover cauliflower rice risotto in an airtight container in the fridge for up to 2 days.

Freeze: Since this cauliflower mushroom risotto is so quick to prepare and tastes best when freshly made, I prefer to do so. However, you should be able to freeze leftovers too for up to 2 months—thaw in the fridge before reheating with additional broth.

Reheat: Reheat the cauliflower risotto on the stovetop (or in a microwave) gently until warmed through. Add an extra splash (or more) of broth (or milk).

More Low Carb Cauliflower Recipes

  • Cauliflower fried rice
  • Thai cauliflower rice
  • Cilantro lime cauliflower rice
  • Chicken cauliflower rice and beans
  • Sesame cauliflower with bell peppers
  • Baked mac n cheese with cauliflower
  • Cauliflower biscuits

You might also like this list of 25 cauliflower rice recipes!

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