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Low-Carb Pumpkin & Mushroom Risotto

4.4 stars, average of 31 ratings

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I wondered how a low carb risotto was going to work. Fearing that it may indeed turn into a bowl of brown slop but I needn’t have been worried. I hit the jackpot with this cauliflower rice risotto.

Autumn flavours of roasted pumpkin, buttery mushrooms and fragrant thyme and cuddled up in a creamy sauce made from a concentrated stock to pack in the flavour. It’s really is delicious.

If you prefer to add some meat, a little chorizo goes exceptionally well with it.

Hands-on Overall

Allergy information for Low-Carb Pumpkin & Mushroom Risotto

✔  Gluten free
✔  Egg free
✔  Nut free
✔  Nightshade free
✔  Pork free
✔  Avocado free
✔  Coconut free
✔  Fish free
✔  Shellfish free

Nutritional values (per serving)

Net carbs10 grams
Protein12.9 grams
Fat24.3 grams
Calories311 kcal
Calories from carbs 13%, protein 17%, fat 70%
Total carbs13.9 gramsFiber3.9 gramsSugars5.8 gramsSaturated fat9.6 gramsSodium328 mg(14% RDA)Magnesium91 mg(23% RDA)Potassium934 mg(47% EMR)

Ingredients (makes 4 servings)

  • 2 cups diced pumpkin (220 g/ 7.8 oz)
  • 2 tbsp extra virgin olive oil (30 ml/ 1 fl oz)
  • 800 ml chicken stock, chicken bone broth or vegetable stock (about 3 1/2 cups)
  • 1 1/2 garlic cloves, minced
  • 1 small yellow onion (60 g/ 2.1 oz)
  • florets from 1 medium cauliflower (480 g/ 17 oz)
  • 1 cup mushrooms, sliced (60 g/ 2.1 oz) - I used shiitake
  • 1 tbsp butter
  • 3 tbsp cream (45 ml/ 1.5 fl oz)
  • 6 sprigs of fresh thyme
  • 1/4 tsp sea salt, or to taste
  • 1/4 tsp cracked black pepper
  • 1/4 cup pumpkin seeds (32 g/ 1.1 oz)
  • 1/3 cup grated Parmesan cheese or other Italian hard cheese (30 g/ 1.1 oz)


  1. Preheat the oven to 190 °C/ 375 °F (fan assisted). Peel the pumpkin, remove the seeds and chop into small chunks (2 cm/ 3/4 inch). Place on a baking tray and toss with the oil and a pinch of salt. Roast in the oven for 20 minutes until soft. Low-Carb Pumpkin & Mushroom Risotto
  2. Add the stock to a pan and simmer on a medium heat for 20 minutes until the volume reduces to about 500 ml/ 2 cups (this concentrates the stock and really adds to the flavour.)
  3. Blitz the cauliflower in a high speed food processor until it resembles a rice consistency. Low-Carb Pumpkin & Mushroom Risotto
  4. Peel and finely dice the onion. Melt 1 tablespoon of olive oil in a pan. Fry the onion on a low/ medium heat for 3 minutes until soft and translucent. Add the garlic and cauliflower rice and fry for a further 2-3 minutes.
  5. Add the broth, salt, pepper, thyme and simmer on a medium heat until all the stock is absorbed.
  6. Place the seeds on a baking tray and roast in the oven for 5-6 minutes until golden. Remove from the oven and allow to cool.
  7. Heat the butter in a pan and fry the mushrooms on a low/ medium heat for 2-3 minutes.
  8. Stir through the mushrooms, cream, pumpkin and half of the cheese. Taste and add more seasoning if required. Spoon the Pumpkin, Mushroom and Thyme Cauliflower Rice Risotto into bowls and top with pumpkin seeds, the remaining cheese and a sprinkling of fresh thyme leaves. To store, refrigerate for up to 5 days. Low-Carb Pumpkin & Mushroom Risotto

Ingredient nutritional breakdown (per serving)

Net carbsProteinFatCalories
Pumpkin, fresh
3.3 g0.6 g0.1 g14 kcal
Olive oil, extra virgin
0 g0 g6.8 g60 kcal
Chicken stock (broth), chicken only, homemade
0 g4.1 g4.1 g53 kcal
Garlic, fresh
0.3 g0.1 g0 g2 kcal
Onion, brown (yellow), raw
1.1 g0.2 g0 g6 kcal
Cauliflower, fresh
3.6 g2.3 g0.3 g30 kcal
Shiitake mushrooms, raw
0.6 g0.3 g0.1 g5 kcal
Butter, unsalted, grass-fed
0 g0 g2.9 g25 kcal
Cream, heavy whipping, pouring, full-fat (30-40% fat)
0.3 g0.2 g4.3 g41 kcal
Thyme, fresh
0 g0 g0 g0 kcal
Salt, pink Himalayan rock salt
0 g0 g0 g0 kcal
Pepper, black, spices
0.1 g0 g0 g0 kcal
Pumpkin seeds (pepitas)
0.4 g2.4 g4 g45 kcal
Parmesan cheese
0.2 g2.7 g1.9 g29 kcal
Total per serving
10 g12.9 g24.3 g311 kcal

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Jo Harding
Creator of

Jo Harding

Food is one of life’s most powerful medicines. I’m a true testament that once you find the right approach for you, you can overcome poor health through the healing power of food.

I believe the secret to radiant health starts and ends with a healthy gut so my recipes are all grain, gluten and refined sugar free. Most are also dairy-free.

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Comments (7)

This was great. It turned out a little more soupy than I thought but delicious nonetheless. Keep the vegetarian options coming! Thanks.

Wow! This was delicious!!! I am looking forward to leftovers for lunch tomorrow! The texture was fabulous and the flavors were great. I loved the pumpkin seeds on top. This will be a go to for as long as I can get fresh pumpkin in my area!!!
A note... unless I just missed it, it seems as though the garlic was left out of the recipe instructions? I just threw the minced garlic in with the onions, and that worked out very well.
Thanks for this delicious “fauxsotto” recipe!

Thanks for spotting that! Yes, it is in added with the onion 😊

Reporting back to say that this one is also great leftover and cold! Yum! This is definitely going to be a regular recipe for me. Thank you for making such great recipes available!

Thank you Anna, I'm glad you liked it! 😊

How many cups are in a serving?

It cooks down so about a cup per serving.