Learn how to make this perfectly creamy pumpkin risotto with low-carb cauliflower rice, pumpkin puree, and heavy cream! Freshly grated parmesan cheese cements this dish as a seasonal favorite you'll reach for over and over again.
Why you'll love this cauliflower rice pumpkin risotto
With all of the tasty pumpkin recipes coming out this season, I hope you've saved some appetite for a savory meal. I give you – my cauliflower rice pumpkin risotto!
There's nothing like a delicious risotto made with fresh sage to warm you up on a cool autumn night. And this risotto comes without the high carb count, subbing risotto rice with low-carb cauliflower.
Learn how to make this ultra-creamy dish, complete with tasty serving suggestions, cooking tips, and variations for you to try!
Note: Craving more risotto recipes? Try my Easy Mushroom Cauliflower Rice Risotto.
Ingredients in low carb pumpkin risotto
Here are the simple ingredients that make up this seasonal pumpkin risotto:
Cauliflower is the ultimate low-carb rice substitute because it's keto-friendly, cooks a lot like rice, and adds great nutritional value to every meal it touches.
Traditional risotto uses short-grain rice like arborio rice. But cauliflower rice cooked right is just as tasty!
For a yummy seasonal element, I include pumpkin puree in this recipe. You can use fresh pumpkin or canned pumpkin; just ensure that it's processed without any added sugars.
Bonus keto tip – Pumpkin makes a good low-carb substitution in fall recipes featuring butternut squash!
For an extra creamy risotto, heavy cream is just what the doctor ordered! Plus, heavy cream adds great fat content to this dish.
For a cheesy addition, parmesan cheese makes this dish even better!
If parmesan is out of your daily carb limits, you can always sub in a lower-carb cheese like pecorino romano.
Fresh parsley adds brightness to the dish, along with good color.
Using butter as a risotto base is a great way to add yummy flavor and fat content to your ingredients.
Garlic and onion
Garlic and onion are big flavor providers with very little effort. Plus, they're keto-friendly!
To season this recipe, all you'll need is dried or fresh thyme, salt, and pepper. A little goes a long way when you're cooking with whole ingredients.
For broth, you can choose between chicken broth or vegetable broth. Just ensure that it's low-carb and doesn't include added sugars or starches.
- Add small amounts of broth at a time for the best texture.
- Remember to stir frequently to prevent sticking.
- Check your ingredients carefully for added sugar (I'm looking at you, pumpkin and heavy cream!).
- Use low-carb chicken or vegetable broth to keep things keto-friendly.
- Include a moderate amount of garlic and onion to keep your overall carb count low.
How to make cauliflower rice pumpkin risotto
Ready to get cooking? Here's how to make the creamiest cauliflower rice pumpkin risotto:
Step 1: Simmer broth
First, add your vegetable or chicken broth to a medium saucepan and bring to a simmer over medium heat.
Step 2: Cook down garlic and onion
Next, add your unsalted butter to a new skillet, melting it down. Add garlic and onion to this skillet, cooking until soft and fragrant.
Step 3: Add seasoned rice and creamy additions
Now, add cauliflower rice, thyme, salt, and pepper to your skillet and stir.
Once combined, add heavy cream and pumpkin puree, stirring again.
Step 4: Slowly incorporate broth
Now, it's simply a waiting game!
Add your hot broth to the mixture (½ cup at a time), stirring constantly while it absorbs.
Continue adding your broth like this until you've achieved tender cauliflower and a creamy risotto.
Step 5: Add in cheese and enjoy!
Finish things off by mixing in parmesan cheese. Then, serve it up with additional parmesan and fresh chopped parsley!
What to serve with keto pumpkin risotto
Pumpkin risotto is a delicious and comforting dish that is perfect for the fall season. It's rich, creamy, and full of flavor, making it an ideal main course for any dinner party or family meal!
However, if you're following a keto diet, you may be wondering what to serve with your pumpkin risotto to keep it low-carb and still satisfying.
Here are some ideas to help you create a delicious and well-rounded meal.
One of the easiest and most versatile options for serving with keto pumpkin risotto is a side salad. Green salads are low in carbs, high in nutrients, and can be customized to your liking.
This sweet broccoli salad with cranberries and bacon is a great option for balancing out the rich and savory flavors of the risotto.
Roasted vegetables are another perfect addition to your keto pumpkin risotto meal. They add texture, flavor, and nutrition without adding many carbs.
Broccoli, cauliflower, and Brussels sprouts are all great low-carb options that pair well with pumpkin risotto. Try green beans almondine or some air-fried bacon brussel sprouts for a simple and tasty side dish.
Grilled meats or seafood
For a heartier meal, consider adding some protein to your keto pumpkin risotto. Grilled meats or seafood are great options since they are typically low in carbs and high in healthy fats.
Variations of risotto
- Substitute parmesan cheese with pecorino romano cheese or nutritional yeast.
- Include healthy fats like walnuts, almonds, olive oil, or melted butter as a delicious garnish.
- For a richer flavor, cook your risotto in bone broth.
- Try using half cauliflower rice and half broccoli rice for additional nutrition, gorgeous color, and lower carb count.
- Include a splash of low-carb white wine in your cooking risotto for a more complex flavor.
Here are the most asked questions I get about my cauliflower rice pumpkin risotto. If I don't answer your question here, please leave it for me in the comments below.
Traditionally, risotto is meant to be a fridge-clearing meal. In other words, you can add a variety of tasty ingredients to your risotto for never-ending flavor combinations!
Try adding different types of cheese, fresh herbs, seafood, and chicken.
You can also add tomatoes, spinach, pesto, nuts, and coconut milk – whatever your heart desires!
My biggest tip for preventing cauliflower rice from getting soggy is to get as much moisture out of it as possible prior to cooking. To do so, lay your cauliflower rice out on a baking sheet in a thin layer. Then, press with a paper towel to help soak up any extra moisture.
Another tip is to ensure you don't overcook your cauliflower rice, as it can get mushy - fast. Always try recommended cook times and adjust for your needs.
Like this cauliflower rice pumpkin risotto recipe? Try these!
I have plenty more autumn-inspired keto recipes. Start with some of these:
- Easy Keto Creamy Pumpkin Soup With Bacon is warm and delicious, perfect for the cold days ahead!
- Keto Pumpkin Cookies are topped with a sugar-free icing drizzle.
- Starbucks Caramel Apple Spice Drink tastes just like hot apple pie.
- Keto Apple Fritter Bread with Zucchini is the perfect fall treat with a gooey, sweet topping.
- Low-Carb Pumpkin Bars are topped with a decadent cream cheese frosting.
Cauliflower Rice Pumpkin Risotto
- 1 small head cauliflower riced
- ½ cup pumpkin puree
- ¼ cup heavy cream
- ¼ cup Parmesan cheese grated
- ¼ cup fresh parsley chopped
- 2 tablespoons unsalted butter
- 1 small onion diced
- 2 garlic cloves minced
- 1 teaspoon dried thyme
- ½ teaspoon salt
- ¼ teaspoon black pepper
- 2 cups broth chicken or vegetable
- In a medium saucepan, bring the broth to a simmer over medium heat.
- In a large skillet, melt the butter over medium heat.
- Add the onion and garlic and cook until softened, about 5 minutes.
- Add the cauliflower rice, thyme, salt, and pepper and stir to combine.
- Add the pumpkin puree and heavy cream and stir to combine.
- Add the hot broth, ½ cup at a time, stirring constantly and allowing the liquid to be absorbed before adding more.
- Continue adding broth and stirring until the cauliflower is tender and the risotto is creamy, about 20-25 minutes.
- Stir in the grated Parmesan cheese.
- Serve hot, topped with fresh shaved Parmesan cheese and chopped parsley.
- To keep the recipe keto-friendly, be sure to use unsweetened pumpkin puree and heavy cream with no added sugar.
- You can substitute the grated Parmesan cheese with a keto-friendly alternative like nutritional yeast or grated Pecorino Romano cheese.
- If you want a richer flavor, you can use bone broth instead of regular broth.
- You can add some extra flavor and healthy fat by stirring in some chopped nuts like almonds or walnuts or drizzling some olive oil or melted butter on top of the dish before serving.
- If you want to reduce the carbs even further, you can use half cauliflower rice and half broccoli rice.
Array ( [calories] => 174 [carbohydrates] => 11 [protein] => 6 [fat] => 13 [saturated_fat] => 8 [polyunsaturated_fat] => 1 [monounsaturated_fat] => 3 [trans_fat] => 0.2 [cholesterol] => 36 [sodium] => 914 [potassium] => 585 [fiber] => 5 [sugar] => 6 [vitamin_a] => 5786 [vitamin_c] => 78 [calcium] => 145 [iron] => 2 )
Notes on Nutritional Information
Nutritional information for the recipe is provided as a courtesy and is approximate only. We cannot guarantee the accuracy of the nutritional information given for any recipe on this site. Erythritol carbs are not included in carb counts as it has been shown not to impact blood sugar. Net carbs are the total carbs minus fiber.
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