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An overhead view of cauliflower risotto in a white cast iron skillet.

Cauliflower Risotto

CAULIFLOWER RISOTTO comes out perfectly cream like a traditional risotto without all of the carbs. This makes a great side dish for just about any protein and it’s ready in about 20 minutes.

cauliflower risotto on white plate

One of the things I love about living a low carb life is the challenge of recreating old favorites into healthy dishes.

Traditional risotto is tasty, for sure. It’s also full of carbs and not always the best option for those trying to lose or maintain their weight.

Recreating risotto was so easy with cauliflower rice! This dish is creamy, thick, risotto-like perfection!

Plus, it’s a whole lot easier and less involved than the traditional version, which we think is a big win in our house!

An overhead view of cauliflower risotto in a white cast iron skillet.

How to make cauliflower rice risotto:

This recipe starts by sauteing shallots and garlic in butter. You could also use a finely minced onion, if you don’t have shallots on hand.

Next, add in your riced cauliflower.

riced cauliflower in pot

For the riced cauliflower, you can either add cauliflower florets to a food processor and blitz until crumbled into rice-sized pieces, or you can chop it finely with a sharp knife. 

Many grocery stores sell cauliflower rice in the fresh produce section. I do not recommend using frozen cauliflower rice for this recipe.

cauliflower rice risotto in cast iron skillet

Once the cauliflower rice has softened a bit, add in some heavy cream and Parmesan and salt and pepper. 

This all cooks together for about 5 minutes – the mixture will be thick, creamy, and ready to devour.

Want another tasty cauliflower rice recipe? These keto lettuce wraps are so dang good!

What to serve with cauliflower risotto:

This creamy cauliflower rice goes well with just about any protein. We especially like it served with my pork tenderloin, stuffed chicken breast, and baked chicken legs.

It also pairs well with these air fryer pork chops or baked cod.

Round out your meal with my green beans almondine or broccoli cheese casserole.

A close up of cauliflower risotto in a white cast iron skillet

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cauliflower rice risotto in cast iron skillet

Cauliflower Risotto

Low carb, grain free, and full of flavor! This creamy Parmesan cauliflower risotto makes a great side dish and it's ready in no time.

Yield 4 servings
Prep Time 5 minutes
Cook Time 20 minutes
Total Time 25 minutes


  • 3 tablespoons butter
  • 1 shallot, minced
  • 1 clove garlic, minced
  • 16 ounces riced cauliflower, about 1 head
  • ½ cup heavy cream
  • 1 cup shredded Parmesan
  • ½ teaspoon salt
  • ½ teaspoon cracked pepper
  • 2 tablespoons chopped parsley


  1. Melt the butter over medium heat. Add the shallot and cook for 3 minutes, stirring often.
  2. Stir in the garlic and cook for 30 seconds more.
  3. Add the cauliflower and cook over medium heat for 10 minutes, stirring often.
  4. Add the cream, Parmesan, salt, and pepper and stir well. Cook over medium heat, stirring occasionally, until cauliflower is tender and mixture is thick and creamy, about 5 minutes.
  5. Stir in the parsley before serving.

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Nutrition Information:

Yield: 4 Serving Size: 1
Amount Per Serving: Calories: 299Total Fat: 25gSaturated Fat: 16gTrans Fat: 1gUnsaturated Fat: 8gCholesterol: 71mgSodium: 717mgCarbohydrates: 7gNet Carbohydrates: 4gFiber: 3gSugar: 2gSugar Alcohols: 0gProtein: 11g

All information and tools presented and written within this site are intended for informational purposes only. This information is provided as a courtesy and there is no guarantee that the information is accurate.

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48 thoughts on “Cauliflower Risotto”

  1. Stacie Rokosny

    Delicious!! I’ll save you some time. 16 oz of cauliflower rice is about 4 1/2 cups. I served this with blackened shrimp. It was perfect! I my husband loved it too. This is definitely a keeper!

  2. Denise Wright

    Amazing taste! Have made this twice – even taste-approved by my boyfriend (who hates riced cauliflower!). Used Garlic and Herb Frozen Riced Cauliflower (Aldi), part of a minced red onion and extra garlic, also omitted the parsley as I didn’t have any. Delicious! Thanks for this recipe, it’s a keeper!!

  3. Kerstin Jordan

    This was excellent. We love cauliflower but never used it as a rice replacement. So yummy!!! The cauliflower itself had a subtle sweetness and the parmesan cheese gave a nice salty balance. Will make this over and over again. Next time I’ll add sautéed mushrooms. Would also be nice with some freshly cooked bacon or pancetta! Thanks for the recipe

    1. Karly Campbell

      So glad you gave it a try, Kerstin! I’m sure this will be tasty with mushrooms and pancetta!

      You’ll have to try our roasted cauliflower rice next – it’s quite popular too! 🙂

  4. Margaret S McLane

    Has anyone used the premade, microwaveable bagged Cauliflower Rice? (I have bags of this, premade, by Nature’s intent, from Costco).
    Any suggestions, other than get out as much moisture as possible?

    1. Karly Campbell

      I haven’t tried, but I imagine it will work. You’ll probably end up with a mushier texture though, just because frozen veggies always are a bit softer.

    2. Denise Wright

      Yes! I added, like recipe calls for, right after sautéing the onions then garlic. I just cooked it, stirring occasionally, until the liquid evaporated and the cauliflower was cooked (but still a bit crisp). Then added the cream, salt/pepper, and parmesan and waited for it to thicken. Delicious!

  5. Is this able to be re-heated the next day? Or should I cut recipe in half if I need smaller amounts. So delicious, I’m adding it into my regular meal rotation!

    1. Karly Campbell

      Hi Ellie! You can reheat it the next day, though we find most cauliflower dishes are best the day they’re made. Cauliflower tends to get a bit stinky after it sits in the fridge. It still tastes good though!

    2. Since shallots come in various sizes, how much do you use in this recipe; a teaspoon, tablespoon, 1/4 cup? Thank you

  6. Patti Trzcinski

    I have used fresh and frozen cauliflower rice and it turns out great either way. This is one of our favorites!!!!

  7. Ellie Jones

    This was so delicious! I had a couple minor changes, but it still came out great for my first time! My cauliflower head must have been large, because it was about 4 cups once I riced it (twice your recipe), so I doubled everything. I’m pretty sure I’ve never seen a shallot (haha), so I used onion. BUT the diced onion I already had in the fridge was a “cajun blend” with chopped onion, garlic, celery, parsley, etc., and it worked beautifully. Also, I saw in an earlier comment that someone asked about mushrooms, and you suggested just adding them during the sauté, which I did. I just used fresh sliced mushrooms from the grocery store, and cut the slices a bit smaller.

    We served it with seasoned grilled chicken, and the risotto was so yummy with every bite of chicken. Of course, my ridiculous 9 and 5 year olds complained that it wasn’t freakin’ spaghettios, but my husband, 14 year old, 2 year old, and I all loved it! I’m actually eating it now for lunch the next day!

    1. Karly Campbell

      Sounds like some delicious tweaks! So glad you guys enjoyed. I’ll get to work on a low carb spaghettios recipe…my own kids wouldn’t mind that. Hahaha! 🙂

    1. Karly Campbell

      I’ve only made the recipe as directed, so I’m not sure how that will work. My guess is that it will be fine, but a bit runnier.

  8. Why don’t you recommend using frozen riced cauliflower? Is it due to extra liquid? Thanks for your feedback!!

      1. This dish is absolutely amazing! I double it every time I make it. I altered it slightly by adding a pint of sauteed portobello’s. I also don’t really measure my onions on my garlic. In my opinion there can never be too much garlic!

      2. If I use frozen cauliflower I usually microwave it first and then put it in a bowl with paper towel to get as much liquid out as possible.

    1. I use frozen, and for me the trick is to make sure you cook it until it’s tender (make sure all the crunch is gone, that way it tastes more like rice) and then put it in a large strainer and let all the liquid drain out. After all that, THEN add it to the pan with sautéed scallions and whatever other vegetables you are using. I do this because we have a deep freezer with lots of riced cauliflower and also its sometimes hard to find good fresh cauliflower where I live.

    1. Made this tonight and it was fantastic! Frozen steamable cauliflower works just fine! I also didn’t have shallots or heavy cream so I substituted an onion and half and half and it was delicious. I also used 4 cloves of garlic because I love it so much. Mmmmm!

  9. How would you suggest adding mushrooms, more liquid and mushrooms or what? I’ve never made normal risotto.

    1. Karly Campbell

      I think you could just saute the mushrooms with the shallot. No need for extra liquid.

  10. Hi, I made this yesterday and it was absolutely delicious. My husband said that it was really good and he does not care for cauliflower. I will definitely make this again and again.

  11. What is the serving size: I know it makes four servings, just wondering how to divide that up,

  12. Can I freeze this cauliflower risotto? I’m the only one eating cauliflower in my house hold.

    1. DELISH! Made this tonight using steamable cauliflower and didn’t have heavy cream so used a milk/corn starch mixture. I left it on low (covered) for an additional 10 minutes. It was amazing!! My son and husband couldn’t get enough! Thanks for the recipe.

        1. Karly Campbell

          I’ve only made this as directed. If you use another type of milk, it won’t be as creamy so I’d probably use less.

    1. Can some other type of milk be used because I can’t have heavy cream or half and half.

      1. Karly Campbell

        I’ve only made this as directed. If you use another type of milk, it won’t be as creamy so I’d probably use less.

  13. Can this be made using steamable cauliflower? And would you steam it first before adding, or just defrost it?

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