Low Carb Cauliflower Risotto

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This low carb cauliflower risotto recipe is a healthier alternative made in just 30 minutes or less! Each spoonful is packed with fresh garden vegetables.

Bowl of low carb cauliflower risotto with mushrooms and peas

Risotto is my food therapy. Usually, it requires taking the time to cook slowly and stir the arborio rice, resulting in the creamiest Italian comfort dish. Even though this yields a highly addicting meal, I don’t always have a ton of time to make risotto on the weekday.

Until now! I’m tackling two obstacles in one dish just for you. A healthier low carb risotto recipe that’s cooked in 20 minutes or less. Yep, you heard me right! Skinny risotto made in almost half the time. If you’ve never made cauliflower “rice” before keep reading, it’s a game-changer.

clear glass bowl filled with freshly grated cauliflower rice

Have you been noticing the plethora of cauliflower rice recipes out there on the lovely internet? It’s a great way to add more cruciferous vegetables in your diet while cutting down on higher-calorie carbohydrates like rice.

To make cauliflower rice, I use a simple large-holed boxed grater to cut down the florets into little bit sized pieces that resemble grains of rice. Cauliflower is a very stable vegetable. It doesn’t turn to complete mush when cooked for longer periods of time. This is perfect for making your risotto.

risotto cooking in a big pot with sliced mushrooms and peas

Here it is friends! I used a very similar technique as making a traditional risotto. Since the cauliflower takes only about 10 minutes to cook through, the dish is ready in a much shorter time. I wanted to pack this risotto with all of my favorite springtime vegetables. Asparagus, peas, zucchini, and mushrooms are the vegetable superstars.

close up of mushrooms and peas in a cauliflower risotto

Are you ready to give this cauliflower recipe a try? For a low carb option, it’s appetizing and easy to make. Of course, it’s hard not to enjoy the arborio rice version, but this is a delicious vegetable packed swap. If you’ve nailed this recipe, give my shrimp fried rice a try too. Other readers have been raving about it, and I’ve love to hear what you think about cauliflower rice.

How do I make cauliflower rice?

There are two basic methods to create cauliflower “rice” grains. The process to make the rice starts by removing just the florets from the head of cauliflower. I found that one large or two small yields about 4 cups of rice. Wash the florets and make sure they are nice and dry. From here you can either grate the florets like you would a block of cheese, using the widest hole option. The second and faster method is to work in batches to break down the florets into small pieces using a food processor. Now you are ready to saute or steam the cauliflower rice for any of your dishes. Cauliflower rice has become so popular that you can also buy bags of pre-cut “rice” at grocery stores like Albertsons or Trader Joe’s. Keep an eye out if, it’s a real time saver!

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Cauliflower Risotto

This low carb cauliflower risotto recipe is a healthier alternative made in just 30 minutes or less! Each spoonful is packed with fresh garden vegetables.
4.64 from 52 votes
Prep Time10 minutes
Cook Time20 minutes
Total Time30 minutes
Servings 4 servings
Course Side
Cuisine Italian


  • 2 tablespoons olive oil, divided
  • 1 cup mushrooms, sliced, (4 ounces)
  • ½ cup yellow onions, diced, ¼-inch
  • 2 cloves garlic, minced
  • 4 cups cauliflower, grated or finely chopped, (about 1 large head)
  • ¼ cup dry white wine
  • ½ cup asparagus, chopped, cut into ¼ inch coins
  • 1 cup zucchini, grated
  • ½ cup green peas, fresh or frozen
  • ½ cup vegetable broth
  • ½ cup milk, dairy, cashew or almond
  • ½ cup parmesan cheese
  • ½ teaspoon kosher salt
  • ¼ teaspoon black pepper
  • zest of 1 lemon
  • ¼ Italian parsley, chopped
  • ¼ cup basil leaves, thinly sliced


  • In a large Dutch oven or wide deep sauté pan, add 1 tablespoon olive oil and heat over medium-high heat.
  • Add mushrooms and saute until tender, about 3 minutes. Transfer to a plate and reserve.
  • Reduce the heat to medium. Add 1 tablespoon olive oil. Add the onion and garlic, and cook until soft and translucent, 2 to 3 minutes.
  • Add the cauliflower and stir thoroughly to make sure it's coated with the olive oil and onions. Cook for an additional 1 to 2 minutes.
  • Deglaze the pan with the white wine, stirring and scraping until the wine has evaporated, about 2 minutes.
  • Add the asparagus, zucchini and peas, stir to combine. Turn heat up to medium-high.
  • Add the broth and milk, frequently stirring so the vegetable cook and the liquid begins to evaporate.
  • Cook for about 6 to 8 minutes, until the cauliflower is tender and just a small amount of the liquid is left on the bottom of the pan.
  • Turn off the heat and add cheese, ½ teaspoon salt, and ¼ teaspoon black pepper.
  • Add cooked mushrooms and lemon zest, stir to combine. Taste and add more salt and pepper as needed.
  • Serve and garnish with parsley, basil and more cheese on top if desired.

Nutrition Facts

Serves: 4 servings
Calories 211kcal (11%)Carbohydrates 15g (5%)Protein 9g (18%)Fat 13g (20%)Saturated Fat 3g (15%)Polyunsaturated Fat 2gMonounsaturated Fat 8gCholesterol 8mg (3%)Sodium 737mg (31%)Potassium 531mg (15%)Fiber 6g (24%)Sugar 6g (7%)Vitamin A 900IU (18%)Vitamin C 95.7mg (116%)Calcium 220mg (22%)Iron 1.8mg (10%)

Percent Daily Values are based on a 2000-calorie diet. All nutritional information is based on estimated third-party calculations. Each recipe and nutritional value will vary depending on the brands you use, measuring methods, and portion sizes per household.


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Jessica Gavin

I'm a culinary school graduate, cookbook author, and a mom who loves croissants! My passion is creating recipes and sharing the science behind cooking to help you gain confidence in the kitchen.

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28 Comments Leave a comment or review

  1. Wendy Vandenberg says

    I made this with roasted chicken thighs. It was delicious! Thank you for sharing a healthier version of one of my favs foods.

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