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Low Carb Keto Risotto - Cauliflower & Chicken
5 from 12 votes

Low Carb Keto Risotto - Cauliflower & Chicken

Low Carb Keto Risotto combines finely processed cauliflower as a rice substitute with butter, onions, garlic, and fresh or dried thyme for aroma. Chicken fillets are cooked separately, shredded, and added back to the pan along with Parmesan and chicken stock to create a creamy, savory dish. A crisp sage leaf garnish and sage-infused olive oil finish the dish with added flavor and texture.

Prep Time
5 mins
Cook Time
16 mins
Total Time
21 mins
Servings: 4
Calories: 453 kcal
Course: Main Course
Cuisine: Italian

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

    Cup of Yum
  1. 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.
  2. Place the cauliflower florets in a food processor and pulse using the S blade until it resembles a chunky rice consistency.
  3. 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.
  4. 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.
  5. 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

Calories 453kcal (23%) Total Carbohydrates 10.1g (3%) Protein 41.6g (83%) Fat 25.9g (40%) Fiber 3.3g (13%) Sugar 4g (8%)

Nutrition Facts

Serving: 4 Serving

Amount Per Serving

Calories 453

% 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.