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close up of cauliflower rice pumpkin risotto

Cauliflower Rice Pumpkin Risotto

Course: Lunch, Main Course, Side Dish
Cuisine: Italian
Diet: Gluten Free
Prep Time: 10 minutes
Cook Time: 25 minutes
Servings: 4 servings
Calories: 174
Author: Lisa MarcAurele
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.
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Ingredients

  • 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

Instructions

  • 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.

Notes

  • 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.

Nutrition

Calories: 174 | Carbohydrates: 11g | Protein: 6g | Fat: 13g | Saturated Fat: 8g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Trans Fat: 0.2g | Cholesterol: 36mg | Sodium: 914mg | Potassium: 585mg | Fiber: 5g | Sugar: 6g | Vitamin A: 5786IU | Vitamin C: 78mg | Calcium: 145mg | Iron: 2mg

Additional Info

Net Carbs: 6 g | % Carbs: 14.5 % | % Protein: 14.5 % | % Fat: 70.9 % | SmartPoints: 8
Values 
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
)

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