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Keto Creamy Mushroom Risotto

4.5 stars, average of 18 ratings

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Recipe originally shared by my friend Vivica at The Nourished Caveman.

Cauliflower is without any doubt one of the most versatile ingredients for a ketogenic diet. I often use it to substitute carb laden ingredients like potatoes and rice. This keto risotto recipe is vegetarian but you can add some cooked chicken breasts for an extra protein boost.

And there's some exciting news! Last week I did my first podcast with Brian of Ketovangelist! Brian is an incredibly nice person and talented interviewer. After over 4 years of blogging and posting recipes, articles and diet tips, I went very much outside my comfort zone and did my first interview. I actually forced my partner to get out of earshot during the podcast! So, if you want to learn something more about me and the KetoDiet project, check out this podcast at Ketovangelist!

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Hands-on Overall

Serving size about 1 1/2 cups

Allergy information for Keto Creamy Mushroom Risotto

✔  Gluten free
✔  Egg free
✔  Nut free
✔  Nightshade free
✔  Pork free
✔  Avocado free
✔  Coconut free
✔  Fish free
✔  Shellfish free
Pescatarian
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Nutritional values (per serving, about 1 1/2 cups)

Net carbs7.9 grams
Protein8 grams
Fat24.4 grams
Calories288 kcal

Calories from carbs 11%, protein 11%, fat 78%

Total carbs11.3 gramsFiber3.4 gramsSugars3.6 gramsSaturated fat14.8 gramsSodium607 mg(26% RDA)Magnesium44 mg(11% RDA)Potassium648 mg(32% EMR)

Ingredients (makes 4 servings)

Ingredients (makes 4 servings)

  • 1/2 cup dried porcini mushrooms (15 g/ 0.5 oz)
  • 3/4 cup chicken stock or vegetable stock (180 ml/ 6 fl oz)
  • 1 small white onion (70 g/ 2.5 oz)
  • 4 cups fresh wild mushrooms (200 g/ 7.1 oz)
  • 1/4 cup plus 2 tbsp ghee, butter or extra virgin olive oil (85 g/ 3 oz)
  • 2 cloves garlic, crushed
  • 1 medium cauliflower, riced (720 g/ 1.6 lb)
  • Salt, to taste
  • 1/2 cup heavy whipping cream (120 ml/ 4 fl oz)
  • 1 tbsp lemon juice (15 ml)
  • 1/4 cup chopped fresh parsley (15 g/ 0.5 oz)
  • 2/3 cup grated Parmesan cheese or other Italian hard cheese (60 g/ 2.1 oz)

Instructions

  1. to make the cauli-rice, place the florets in a food processor and pulse until riced. To do that, you can either use the S blade or the grating blade.
  2. Soak the dried porcini mushrooms in the chicken stock for at least 15 minutes. Once soaked, chop the mushrooms into smaller pieces if needed.
  3. Peel and finely dice the onion. Wash and slice the fresh mushrooms. Grease a large pan or heavy soup pot with 1/4 cup (60 ml) of ghee and add the onion and crushed garlic. Cook over a medium-high heat for 5 to 8 minutes until lightly browned.
  4. Add the cauli-rice and sliced mushrooms and mix well. Pour in the soaked mushrooms with their liquid and season with salt. You can substitute 1/4 cup (60 ml/12 fl oz) of the stock with 1/4 cup (60 ml/12 fl oz) dry white wine, if you like.
  5. Pour in the cream and cook for 8 to 10 minutes or until the cauliflower is tender but not overcooked.
  6. Remove from the heat. Add a squeeze of lemon juice, parsley, grated Parmesan cheese, and remaining ghee or butter, and mix until well combined. Garnish with more parsley and serve immediately. To store, refrigerate for up to 4 days.

Ingredient nutritional breakdown (per serving, about 1 1/2 cups)

Net carbsProteinFatCalories
Cauliflower rice, homemade (cauli-rice, KetoDiet app)
3.6 g2.3 g0.3 g30 kcal
Garlic, fresh
0.3 g0.1 g0 g1 kcal
Onion, white, fresh
0.9 g0.1 g0 g5 kcal
Mushrooms, wild, Porcini, dried
1.6 g0.2 g0 g7 kcal
Chicken stock (broth), chicken only, homemade
0 g0.6 g0.6 g8 kcal
Cream, heavy whipping, pouring, full-fat (30-40% fat)
0.5 g0.4 g7.6 g73 kcal
Parmesan cheese
0.3 g3.6 g2.6 g39 kcal
Mushrooms, wild, fresh
0.5 g0.6 g0.2 g5 kcal
Salt, pink Himalayan rock salt
0 g0 g0 g0 kcal
Pepper, black, spices
0 g0 g0 g0 kcal
Parsley, fresh (spices)
0.1 g0.1 g0 g1 kcal
Ghee
0 g0 g9.2 g83 kcal
Lemon (juice), fresh
0.1 g0 g0 g0 kcal
Butter, unsalted, grass-fed
0 g0 g3.8 g34 kcal
Total per serving, about 1 1/2 cups
7.9 g8 g24.4 g288 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 (2)

This is totally unrelated but I'm not sure where else to post it. Is there any chance that you could add avocado oil to your app? I buy it all the time from Costco. Or perhaps I could just get your opinion on it altogether in relation to a kept diet.
Thanks so much for your app and advice!

Reply

Hi Makayla, it's in the app (full, in the food database) if that's what you mean? If you search for "avocado", it's the last entry. Or search for "avocado oil" and it's the first entry.

Reply