Creamy Keto Cauliflower Risotto Recipe

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This creamy low carb keto risotto recipe makes an easy and delicious lunch or dinner that comes together in just 25 minutes. I’ve used cauliflower rice instead of arborio rice, which makes this meal much lighter and also brings the carbs down to just 6.8g per portion. The chicken adds protein and fried sage leaves take it to the next level!

a pan with keto risotto with chicken and sage

Risotto is one of those comfort food dishes many people miss when they start a Keto Diet. Regular risotto is made with white rice that is slowly cooked in small amounts of broth which are added throughout the cooking process. By stirring regularly, it becomes extremely creamy.

The thing is, regular rice is extremely starchy and high in carbohydrates. One portion of traditional risotto can easily contain up to 45 grams of net carbs!

Carbs in cauliflower rice risotto

Eating a keto or low carb diet is all about clever substitutions. By swapping the rice with cauliflower rice, this low carb risotto is not only much lighter and packed with nutrients, cooks way quicker than “real” risotto and it’s just 6.8 grams of net carbs per portion!

My creamy keto cauliflower risotto recipe is a speedy one pan lunch or dinner that the whole family will enjoy. I’ve added chicken for extra protein and taste. Please see ideas for variations further down in the post.

a pot with cauliflower risotto and a spoon

Cauliflower risotto ingredients

Let’s take a look at the ingredients!

Chicken – Mini fillets work best here. They are thin and cook quickly.

Cauliflower – Make sure it’s fresh! I blend mine in a food processor, but it’s also possible to use a box grater.

Butter and parmesan – I added butter for that typical rich and creamy risotto taste. If you’re dairy free, use all olive oil and replace the parmesan with vegan cheese or ¼ cup nutritional yeast.

Onion, garlic, thyme, sage – Fresh garlic, sage and thyme will elevate this dish. If you’re using dried thyme, reduce the amount to 1 teaspoon. The fresh sage is non-negotiable!

White wine and chicken stock – Choose a dry white wine. This can be replaced with more stock if you prefer.

Can I use frozen cauliflower rice?

Yes! Frozen riced cauliflower is a great time-saver in Keto Recipes. I often make a batch myself that I then use for quick dinners. Simply use it from frozen and increase the frying time by 2-3 minutes.

How to make creamy keto risotto

frying chicken fillets in a pan

Heat 1 tbsp of olive oil in a frying pan. Season the chicken with salt and pepper and cook for 4 – 5 minutes over medium heat, turning once or until cooked through. Set aside.

cauliflower rice in a food processor bowl

Place the cauliflower florets in a food processor and pulse using the S blade until it resembles a chunky rice consistency.

Alternatively, use a box grater.

frying onions and garlic in a pan

Heat butter over medium heat in a frying pan. Fry the onions for about 4 minutes until soft, then add the garlic and thyme and fry for 1 minute until fragrant.

adding white wine to the fried onions and garlic

Pour in the wine, season with salt and pepper and cook off the alcohol for 1 – 2 minutes.

adding cauliflower rice to the pan

Now add the cauliflower rice and sauté for 6 – 7 minutes. Add the stock after a couple of minutes. Start with ½ cup and adjust to your desired consistency.

adding grated parmesan to cauliflower risotto in a pan

Remove the pan from the heat and stir through the ⅓ cup grated parmesan cheese. If you LOVE parmesan, feel free to increase the amount to ½ cup.

fried crisp sage leaves on kitchen roll

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.

Tip – 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!

Last, shred or chop the chicken. Add it to the keto risotto and warm through. Adjust the seasoning to taste and top the rice with sage leaves and sage oil.

Low carb risotto recipe variations

Just like with regular risotto, there’s many ways to make a truly delicious keto cauliflower risotto. I chose to add chicken into the dish because I wanted to give you a full meal and not just a side dish. Here are a few options:

Make it a side dish: Simply omit the chicken! Serve alongside any protein such as beef, pork, fish and – well, chicken!

Keto mushroom risotto recipe: When I don’t feel like chicken, I simply make a mushroom cauliflower risotto. It’s easy to adapt this recipe: Instead of the chicken, chop and fry portobello mushrooms until all liquid has evaporated. Then proceed with the recipe.

Vegetable risotto: Finely dice zucchini, green beans and broccoli and fry in place of the chicken.

Ultra creamy risotto: Stir in ¼ cup of heavy whipping cream at the end of cooking. I omitted the cream – which features in many keto risotto recipes in huge amounts – because I just don’t tolerate it well. However, if heavy cream is your bag, it does fit well here!

a bowl with low carb risotto with chicken and sage

Storage

Low carb risotto stays fresh in the fridge for 3 to 4 days. It also freezes well for up to 3 months.

Simply let it defrost overnight and gently reheat it in a pan or in the microwave.

More keto cauliflower recipes

a pan with cauliflower fried rice

A wonderful alternative to Chinese egg fried rice!

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an iron cast pan with cauliflower chicken risotto

Low Carb Keto Risotto – Cauliflower & Chicken

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.

Prep Time 5 mins

Cook Time 16 mins

Total Time 21 mins

Course Main Course

Cuisine Italian

Servings 4

Calories 453 kcal

Note: The servings slider only changes the first amount in each line and not any subsequent amounts. Please make your own calculations where necessary. ***As an Amazon Associate I earn from qualifying purchases.

Instructions 

  • 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.

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Notes

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!

Nutrition

Calories: 453kcalTotal Carbohydrates: 10.1gProtein: 41.6gFat: 25.9gFiber: 3.3gSugar: 4g

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