Low Carb Keto Risotto - Cauliflower & Chicken
User Reviews
5
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Prep Time
5 mins
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Cook Time
16 mins
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Total Time
21 mins
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Servings
4
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Calories
453 kcal
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Course
Main Course
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Cuisine
Italian
Low Carb Keto Risotto - Cauliflower & Chicken
Description
This keto-friendly risotto uses cauliflower florets pulsed into rice-like pieces, sautéed with butter, diced onions, and garlic to develop a tender base. White wine adds acidity and depth as it reduces, balanced by chicken stock to achieve a creamy consistency similar to traditional risotto.
Chicken fillets are seasoned and pan-cooked until done, then shredded and folded into the risotto along with grated Parmesan cheese to enrich the texture and flavor. Fresh or dried thyme underscores the herbal profile.
The dish is garnished with crispy sage leaves fried in olive oil, which is then drizzled over the risotto. This finishing touch contributes a subtle earthy note and a delicate crunch, enhancing both aroma and presentation. Suitable for low-carb and keto meal plans, it serves as a filling main course that mimics classic risotto without rice.
The recipe allows optional substitutions, such as omitting wine for more stock and replacing dairy with olive oil and vegan cheese or nutritional yeast for a dairy-free version. Leftovers store well refrigerated for up to three days or frozen for longer keeping.
Ingredients
- 1 tablespoon olive oil
- 1.3 lb chicken fillets 600g, skinless, boneless, thin
- 1 cauliflower florets only (1.2 lb / 550g, large
- ¼ cup butter 50g, unsalted
- 1 yellow onion diced, small
- 3 garlic minced, cloves
- 1 tablespoon thyme leaves fresh or 1 teaspoon dried
- ⅓ cup white wine 80 ml, dry
- ⅓ cup Parmesan Cheese 40g, grated
- ½ - ¾ cup chicken stock 120-180ml
- salt to taste
- black pepper to taste
To serve
- 1 tablespoon olive oil
- 12 sage leaves
Instructions
- Heat 1 tablespoon of olive oil in a frying pan. Season the chicken with salt and pepper and cook for 4 - 5 minutes on a medium heat, turning once or until cooked through. Set aside.
- Place the cauliflower florets in a food processor and pulse using the S blade until it resembles a chunky rice consistency.
- Add the butter to the frying pan. Fry the onions for about 4 minutes until soft. Add the garlic and thyme for 1 minute until fragrant.
- Add the wine, salt and pepper and cook off the alcohol for 1 - 2 minutes. Add cauliflower rice and sauté for 6 - 7 mins adding the stock after a couple of minutes (starting with ½ cup and adjusting to your desired consistency). Remove from the heat and stir through the parmesan.
- Heat 1 tablespoon of olive oil in a clean pan. Add the sage leaves and cook for about 1 minute (med / low heat) until crisp. Place onto kitchen paper to drain. Do not throw away the sage oil. Shred or chop the chicken. Add to the keto risotto and warm through. Adjust seasoning to taste and top with sage leaves and sage oil.
Notes
- Net carbs are approximately 6.8 grams per serving; the recipe serves 4, yielding about 6 cups of risotto.
- Store leftovers in a sealed container in the refrigerator for up to 3 days or freeze for up to 3 months.
- You may omit the wine and substitute additional chicken stock if desired.
- For a dairy-free option, replace butter with olive oil and Parmesan cheese with nutritional yeast or vegan cheese.
- Don’t skip the sage crisps; cooking sage leaves in olive oil until crisp and drizzling the oil over the risotto adds distinctive flavor.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 453 kcal
% Daily Value*
| Calories | 453kcal | 23% |
| Total Carbohydrates | 10.1g | 3% |
| Protein | 41.6g | 83% |
| Fat | 25.9g | 40% |
| Fiber | 3.3g | 13% |
| Sugar | 4g | 8% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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