Discover the comforting delight of cauliflower risotto, a healthy twist on the classic Italian dish that doesn’t skimp on flavor. This 30-minute recipe is a grain-free, low-carb alternative to traditional risotto.
For more low-carb inspiration, check out my recipes for shrimp-fried cauliflower rice, orange chicken bowls, and zucchini noodles.
Table of Contents
I learned how to make risotto in culinary school, but as you may know, it can be a heavy meal. I decided to take this classic dish and make a grain-free version. This cauliflower risotto recipe is a great way to incorporate more vegetables into your diet while cutting down on higher-calorie carbohydrates like rice.
Substituting carbs with broccoli rice and cauliflower rice is a game-changer to making keto and gluten-free recipes! You can easily transform the hearty florets into tiny grains when shredded or chopped. This delicious Italian-inspired recipe is loaded with nutrients and is prepared in a fraction of the time.
“Yummy! Excellent and easy recipe- even the kids loved it! Thank you!”—Annamay
Recipe ingredients
- Cauliflower: Select a large head of cauliflower, about 1 ½ to 2 pounds, to yield at least 4 cups of riced cauliflower.
- Alliums: Diced yellow onions and minced garlic add earthiness to the dish.
- Vegetables: Add a variety of vegetables like brown mushrooms, asparagus, grated zucchini, and peas. They provide color and texture contrast.
- Liquid: Vegetable broth or stock infuses savory flavor into the riced cauliflower. Milk adds a creaminess that is missing since we are not using starchy arborio rice.
- Wine: A dry white wine adds acidity and an oaky taste. I recommend Chardonnay, Pinot Grigio, or Sauvignon Glanc.
- Oil: Use high-quality olive oil for cooking the vegetables.
- Seasonings: Salt and pepper enhance the neutral flavor of the vegetables. Lemon zest adds brightness and a lingering citrus taste.
- Herbs: Garnish the cauliflower rice risotto with freshly chopped parsley and sliced basil.
- Cheese: Aged grated parmesan cheese adds a nutty and savory flavor.
See the recipe card below for all ingredients and measurements (US and metric).
Make the cauliflower rice
Step 1: Cauliflower is a very stable vegetable as it doesn’t turn to mush when cooked for long periods of time. This makes it perfect for a risotto. To make cauliflower rice, use a large-holed boxed grater to cut down the florets into little bite-sized pieces that resemble grains of rice.
Pro Tip: Other methods include chopping with a chef’s knife or adding the cauliflower florets to a food processor.
Cook the mushrooms
Step 2: Use a Dutch oven or a wide skillet with high sides. To add heartiness and an umami flavor to the risotto, saute sliced brown mushroom. Cook them in olive oil to release their moisture and to brown the surface for more flavor. Transfer them to a plate or bowl while you cook the rest of the cauliflower risotto.
Saute the onions and rice
Step 3: Similar to making a mushroom risotto, you need to build layers of flavor. Start by sauteing diced onions and minced garlic in olive oil or butter. It takes a few minutes to tame the raw and pungent flavors. Add the cauliflower rice and briefly saute for a few minutes to add flavor to the surface, but don’t cook it all the way through.
Deglaze with pan
Step 5: Add white wine, then deglaze by scraping the bottom of the pan to dissolve the flavorful bits. Stir and simmer until the wine evaporates.
Cook the vegetables
Step 6: Add the asparagus, peas, and zucchini. Stir them in, then turn up the heat to medium-high. Add the vegetable broth and milk, stirring occasionally, and cook until most of the liquid has been absorbed. After about 6 to 8 minutes, the cauliflower should be tender, with just a small amount of liquid left in the pan.
Add the cheese and mushrooms
Step 7: It’s best to turn off the heat before adding the cheese to allow the parmesan to melt gently, infusing it into the risotto. I also add salt and pepper as well to enhance the savory taste of the cauliflower rice. Lastly, add the cooked mushrooms and stir in the lemon zest.
Serve the cauliflower risotto
Step 8: Garnish with parsley and basil, the two fresh herbs I often add to complement Italian cuisine. Finish with a sprinkle of salty parmesan cheese, and then serve.
Flavor variations
Now that you know how to make cauliflower risotto, it’s easy to switch up the flavor of this side dish. Try these delicious options:
- Wine: Use a dry white wine, like Pinot Grigio or Sauvignon Blanc. If you don’t want to use alcohol, simply use vegetable broth to deglaze the pan.
- Vegetables: Cut vegetables into small pieces, like butternut squash, eggplant, carrots, or tomatoes. Stir in sundried tomatoes, spinach, or kale.
- Herbs: Add fresh thyme, rosemary, or oregano. Add dried Italian seasoning for a potent mixture of herbs. Add while cooking the onions and garlic to extract the most flavor. Garnish with chives or tarragon.
- Cheese: Add Pecorino Romano or Parmigiano Reggiano. If you want to omit cheese but still want a burst of savory flavor, sprinkle in nutritional yeast.
- Dairy: For a richer risotto, add heavy cream instead of milk, or make it dairy-free with cashew, coconut, oat, or almond milk.
Serving suggestions
- Spinach artichoke stuffed chicken
- Stuffed salmon
- Seared scallops
- Lamb chops
- Pork tenderloin
- Caesar salad
Frequently asked questions
Many grocery stores sell packaged cauliflower rice, saving on prep time. Purchase 4 cups of riced cauliflower for the risotto.
Yes! Do not defrost the frozen cauliflower rice. Add it to the pan, sauteing until fully cooked. It will take a few extra minutes as the rice needs to defrost in the hot pan.
Recipe Science
Making cauliflower risotto creamy
A classic risotto is made with short-grain arborio rice. The slow addition of the stock and constant simmering and stirring disperse the starches, yielding grains suspended in a creamy sauce. To mimic the texture add whole milk as the fat adds creaminess. Parmesan cheese further helps to meld the vegetable risotto together.
Cauliflower Risotto
Ingredients
- 1 large head of cauliflower, 4 cups riced
- 2 tablespoons olive oil, divided
- 1 cup sliced brown mushrooms, ¼" thick
- ½ cup diced yellow onions, ¼" dice
- 2 teaspoons minced garlic
- ¼ cup dry white wine
- ½ cup sliced asparagus, cut into ¼" coins
- 1 cup grated zucchini, grated
- ½ cup green peas, fresh or frozen
- ½ cup vegetable broth, or stock
- ½ cup whole milk
- ½ cup grated parmesan cheese
- ½ teaspoon kosher salt
- ¼ teaspoon black pepper
- 1 teaspoon lemon zest
- 1 tablespoon chopped parsley
- 1 tablespoon sliced basil
Instructions
- Make the Cauliflower Rice – Carefully grate the florets using the largest hole on a box grater. This should yield about 4 cups of cauliflower rice. Alternatively, use a chef's knife or food processor to make rice-sized pieces.
- Cook the Mushrooms – In a large Dutch oven or sauté pan, heat 1 tablespoon olive oil over medium-high heat. Add the mushrooms and saute until tender, about 3 minutes. Transfer to a plate and reserve.
- Saute the Alliums and Rice – Reduce the heat to medium and add 1 tablespoon olive oil. Add the onion and garlic, and cook until soft and translucent, 2 to 3 minutes. Add the cauliflower rice and stir to combine. Saute to lightly cook the surface, about 2 minutes.
- Deglaze with Pan – Add the white wine and stir and scrape the bottom of the pan until the wine has evaporated, about 2 minutes. A non-alcohol alternative is to use vegetable broth.
- Cook the Vegetables – Add the asparagus, zucchini, and peas. Stir to combine, then turn the heat up to medium-high. Add the broth and milk, stir, and cook until the liquid mostly evaporates, about 6 to 8 minutes. The cauliflower should be tender, with a small amount of liquid left in the pan.
- Add the Cheese and Mushrooms – Turn off the heat and stir in the parmesan cheese, salt, and black pepper. Add the cooked mushrooms and lemon zest, and stir to combine. Season with more salt and pepper to taste.
- To Serve – Garnish with parsley, basil, and more parmesan cheese on top if desired.
Notes
- Serving Size: About 1 cup
- Storing: Refrigerate in an airtight container for up to 2 days.
Nutrition Facts
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.
Jade Simons says
Do you have the amounts in grams?
Annamay says
Yummy! Excellent and easy recipe- even the kids loved it! Thank you!
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.
Dianne says
Hello
My first ever time using cauliflower like this.
Do you leave the sauted veggies and cauliflower In The pan while you deglaze?
Thanks
Jessica Gavin says
Hi Dianne- Great question! Yes, leave the garlic, onion, and cauliflower in the pan when you deglaze with the wine.
Hannah says
I made your recipe tonight. I added an entire Boursin garlic and herb cream cheese, because I had some that needed to get used. Didn’t have zucchini, so added extra asparagus and fresh peas. Ended up not adding the mushrooms, which we ate with the steak accompanying the risotto. Delicious! And a bit decadent. I really like “Becca’s” idea of making this with saffron. Next time! Thanks.
Becca says
I made my own version of this — more like a paella, with saffron, dried tomatoes, mushrooms, lemon…. So creamy and good, thank you!!!!
Jessica Gavin says
I LOVE it Becca! I’ll have to try your version 🙂
Megan Nation says
I made this tonight, and it’s so so good!!! I was in heaven eating it, thank you for sharing this recipe!
Jessica Gavin says
Whoo hoo! Thank you so much for your feedback, made my day 🙂
Jill says
How do i substitute the white wine out? What is a good replacement?
Jessica Gavin says
Hi Jill- Great question! I would recommend making a mixture of 1/2 cup white grape juice and 1 1/2 tsp lemon juice. Then add 1/4 cup of that mixture to the dish.
Julie says
Made this yesterday and I find the lemon flavour is far too strong – gives the dish a soapy flavour. I didn’t have fresh herbs, so likely the balance was off since I used dried ones instead. Might try again without the lemon since I love the vegetables.
Jessica Gavin says
Appreciate the feedback Julie! Let me know how it turns out next time 🙂
Heather Cunningham says
This was awesome! I made it for dinner last night and loved every bite of it! Unfortunately my husband and kids didn’t care for it – they all turn their nose up at cauliflower. Oh well, more for me.
Jessica Gavin says
Thank you for your feedback Heather! I’m so glad you enjoyed it! I know, hubby and kids can be a tough crowd 🙂
Leslie | Bessie Bakes says
I made this last night for dinner and it was delicious! The milk and cheese really made the “risotto” creamy, and all the vegetables and herbs brought so much flavor to the dish. I didn’t have any lemon or mushrooms, but had everything else and it was still great. I added a few drops of truffle oil on top at the end since I didn’t have lemon and that was SO good. Thanks for the recipe Jessica!
Jessica Gavin says
Thank you so much for the feedback Bessie! I’m glad to hear the recipe still tasted yummy without the mushrooms, and you still got the “risotto” vibe with the cauliflour rice 🙂 I LOVE the idea of adding truffle oil, you can never go wrong with that!
Barb says
I made this for 3 of my girlfriends last night and it was a huge hit! I used Trader Joe’s frozen cauliflower rice for the first time, which made me a little nervous, but it turned out beautifully and saved some time. The flavors were absolutely delicious and well balanced. This is a definite keeper!
Jessica Gavin says
Thank you for the feedback Barb! I didn’t know TJ had frozen cauliflower rice, I’ll have to try that next time! I’m so happy everyone enjoyed the recipe 🙂
Krista says
This looks amazing! I’m obsessed with cauliflower rice and eat it pretty much every week, but I’ve never thought to make risotto with it. I’m definitely going to give this recipe a try! Thanks!
Jessica Gavin says
Wow! What other ways do you make cauliflower rice Krista? I can’t wait to hear what you think about this recipe!
Damaris says
This looks delicious!
Jessica Gavin says
Thank you Damaris!
Lourdes says
I was wondering if you can make this recipe vegan by substituting the Parmesan cheese for the vegan version. Has anyone tried it? How did it turn out?
Jessica Gavin says
Yes! I think you can definitely use vegan cheese for this recipe.
Ginger Gaubert says
I’m trying this soon! Will let you know what I think.
Jessica Gavin says
I can’t wait to hear your feedback Ginger!