Cheesy Low-carb "Risotto"

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Cauliflower is one of the staples in my kitchen. You can use it instead of rice, in a delicious grain-free pizza base and even instead of potatoes to make this creamy mash. There are several other ways you can use this healthy cruciferous vegetable and I've included several recipes in the KetoDiet Cookbook and the KetoDiet App. If you want to add some healthy protein in this "risotto", try chicken, prawns or salmon.

Hands-on Overall

Nutritional values (per serving)

Net carbs8.1 grams
Protein16.8 grams
Fat28.8 grams
Calories367 kcal

Calories from carbs 9%, protein 19%, fat 72%

Total carbs12.1 gramsFiber4 gramsSugars4.5 gramsSaturated fat16.8 gramsSodium501 mg(22% RDA)Magnesium48 mg(12% RDA)Potassium676 mg(34% EMR)

Ingredients (makes 4 servings)

  • 6 cups Cauli-rice - about 1 medium cauliflower (720 g / 1.6 lb / 25.4 oz)
  • 1/4 cup ghee or butter - you can make your own ghee (55 g / 1.9 oz)
  • 1 small white onion, finely chopped (70 g / 1.9 oz)
  • 1 cup chicken stock or vegetable stock (240 ml / 8 fl oz)
  • 1 tsp Dijon mustard (you can make your own)
  • 1 cup cheddar cheese, shredded (110 g / 4 oz)
  • 1 cup parmesan cheese, grated (60 g / 2.1 oz)
  • 2-4 tbsp freshly chopped chives, parsley or spring onion
  • salt to taste (I used pink Himalayan)

Notes: When looking for ingredients, try to get them in their most natural form (organic, without unnecessary additives).

Instructions

  1. Make the cauliflower rice by following this recipe. Do not cook the cauli-rice. Cheesy Low-carb "Risotto"
    For best results, use a grating blade on your food processor to create rice-like shapes. I used my Kenwood mixer with a food processor attachment. Cheesy Low-carb "Risotto"
  2. Grease a large pan with ghee or butter. Once hot, add the finely chopped onion and cook over a medium heat until lightly browned. Cheesy Low-carb "Risotto"
  3. Add the cauli-rice and mix well.
    Cheesy Low-carb "Risotto"
  4. Cook for just a few minutes and pour in the chicken stock (or vegetable stock). Cook for another 5 minutes or until the cauli-rice is crisp-tender. Meanwhile, grate the cheddar and parmesan cheese. Cheesy Low-carb "Risotto"
  5. Add the mustard, stir and take off the heat. Cheesy Low-carb "Risotto"
  6. Add the grated cheese and mix well. Keep some parmesan cheese for garnish. Add the freshly chopped chives and also keep some for garnish. Season with salt to taste if needed. Cheesy Low-carb "Risotto"
  7. Place the "risotto" into serving bowls and top with the remaining parmesan cheese and chives. Enjoy hot! Cheesy Low-carb "Risotto"

Ingredient nutritional breakdown (per serving)

Net carbsProteinFatCalories
Ghee
0 g0 g13.8 g125 kcal
Cauliflower rice, homemade (cauli-rice, KetoDiet app)
5.3 g3.5 g0.5 g45 kcal
Parmesan cheese
0.5 g5.4 g3.9 g59 kcal
Dijon mustard
0 g0 g0 g1 kcal
Cheddar cheese
0.9 g6.5 g9.4 g114 kcal
Onion, white, fresh
1.3 g0.2 g0 g7 kcal
Chives, fresh
0.1 g0.1 g0 g1 kcal
Chicken stock (broth), chicken only, homemade
0 g1.2 g1.2 g16 kcal
Total per serving
8.1 g16.8 g28.8 g367 kcal
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Martina Slajerova
Creator of KetoDietApp.com

Martina Slajerova

I changed the way I ate in 2011, when I was diagnosed with Hashimoto’s, an autoimmune disease that affects the thyroid. I had no energy, and I found it more and more difficult to maintain a healthy weight.

That’s when I decided to quit sugar, grains, and processed foods, and to start following a whole-foods-based ketogenic approach to food.

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Comments (12)

If I wanted to cut down on the protein, would you suggest cutting the cheeses to 1/2 cup each?

Reply

If you need to reduce the protein, then you do need to reduce the amount of cheese or use a higher-fat, lower protein cheese such as cheddar instead of Parmesan.

Reply

this recipe states that it makes 4 servings, please tell me what is the typical serving amount?

Reply

Hi Gia, I'm sorry but I don't have the exact amount (I didn't weigh/measure it). I just divided it between 4 bowls.

Reply

Hi! Great blog, thank you for posting all these helpful tips. Just had a quick question, regarding the creamy risotto recipe and was wondering if the cauliflower could be replaced instead because the taste of cauliflower doesn't sit well on my pallet. Or if you had other alternatives that'll also be helpful. thank you in advance!

Reply

Hi Katya, I've seen people using hemp seeds instead of cauliflower - you could give them a try. Or you could try shirataki rice (similar to the noodles: How To Cook & Like Shirataki Noodles). I hope this helps!

Reply

I'm new here and I absolutely love your website and app.
I tried this recipe today and it turned out great. I will be preparing this regularly!

Reply

Thank you, glad you liked it! 😊

Reply

Thanks for another veggie recipe and keep up the great work!

Reply

Thank you 😊

Reply

Love this! Made it with some ground turkey and it was absolutely delicious! Making it again 😉

Reply

Thanks Kat!

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