23 comments already!

Mushroom Cauliflower Risotto Recipe without rice, but with brown mushrooms, cauliflower rice and Parmesan cheese. | ifoodreal.com

Eliminating added sugar (I mean honey and maple syrup) from my diet has worked very good  – I lost 2 lbs in the past month. So, I continue on cooking mostly savoury recipes. However, I finally perfected the best in the world banana bread made with whole wheat flour and only 1/3 cup honey. I had my 9 year old re-make it yesterday and it came out as beautiful and as delicious as Starbucks’ loaf. Somehow their baked goods look always so appetizing to me. 

Mushroom Cauliflower Risotto Recipe without rice, but with brown mushrooms, cauliflower rice and Parmesan cheese. | ifoodreal.com

I had cauliflower risotto on my mind for months now as I’m trying to incorporate more vegetables into our dinners in other ways besides salads and green smoothies. I also love to cook on a stovetop way more than in the oven. I find pre-heating the oven and lining a baking sheet with parchment paper time consuming. Am I weird?!

Anyways, somehow I had a vision of a cauliflower risotto without rice and with a lot of brown mushrooms…

Mushroom Cauliflower Risotto Recipe without rice, but with brown mushrooms, cauliflower rice and Parmesan cheese. | ifoodreal.com

Traditionally risotto is made with arborio rice, wine, chicken stock and Parmesan cheese. The key is to add chicken stock gradually as rice cooks and absorbs the liquids. Last time, I made risotto was 5 years ago while 9 months pregnant. We had vegetarian guests over and my cooking skills were not as great back then. I still remember standing by the stove and stirring this stupid risotto for 40 minutes with 10 lbs baby inside me. I never made it again.:) Funny part is that risotto is not vegetarian because of Parmesan cheese…oh, well. The guest made it because I just saw him alive 2 days ago.:)

Mushroom Cauliflower Risotto Recipe without rice, but with brown mushrooms, cauliflower rice and Parmesan cheese. | ifoodreal.com

This cauliflower mushroom risotto is quick enough for a light weeknight dinner because riced cauliflower cooks 5 minutes vs. rice that takes 40 minutes. You do need a food processor to make “rice” from a cauliflower. You need it in your life, period, if you want to eat healthy! I use it more than my blender. There is a very affordable one with great reviews on Amazon.

I would serve this low carb cauliflower risotto (not that I’m into low carb particularly anymore) with healthy chicken strips, mmmmmm. I didn’t make chicken because in an effort to eat less meat we were eating more veggies that night. I experimented making sweet potato hash with avocado aioli and it wasn’t bad at all. So, that is what we had. Let me know what you cook it up with.:)

Cauliflower Risotto

Cauliflower Risotto


  • 1 medium (2 lbs) head of cauliflower, cut into large florets
  • 1.5 lbs brown mushrooms, sliced
  • 1 tsp coconut or avocado oil
  • 1 small onion, minced
  • 1 small garlic, minced
  • 1 cup chicken broth
  • 1/2 tsp himalayan pink salt
  • Ground black pepper to taste
  • 1/4 cup (1 oz) parmesan cheese, grated
  • 1/4 cup (1 oz) mozzarella cheese, grated
  • 3 tbsp parsley, finely chopped


  1. In a food processor, add cauliflower in batches and process until “rice” forms. Transfer to a medium bowl and set aside.
  2. Preheat large non-stick skillet on medium - high heat and add mushrooms. Cook for 5 minutes or until a bit golden, stirring frequently and watching closely not to burn. Transfer to another medium bowl and set aside.
  3. Return skillet to medium heat and swirl oil to coat. Add onion and garlic, saute for 3 minutes or until translucent, stirring occasionally. Add cooked mushrooms, cauliflower “rice”, broth, salt, pepper and cheeses. Stir, cover and cook for about 4 minutes. Sprinkle with parsley and serve hot with chicken of choice (I like Baked Almond Chicken Strips).
  4. Storage Instructions: Keep refrigerated in a glass airtight container for up to 2 days.

Nutritional Info

Servings Per Recipe: 6

Amount Per Serving = 1 cup:
Calories: 95.6
Total Fat: 2.3 g
Cholesterol: 3.7 mg
Sodium: 358.8 mg
Total Carbs: 16.8 g
Dietary Fiber: 5.3 g
Protein: 9.7 g
WW Points+: 3

This post may contain affiliate links. When you buy a product I make a small commission without any extra cost to you. In return, you can enjoy free recipes as well as savings on your favourite products. I also shared Clean Eating Ingredients I Buy and Kitchen Appliances +Tools I Use. Please buy local, organic and fair trade whenever feasible.


  1. Natalie

    This was a huge hit in my office holiday party. People could not believe that it was a healthy dish. It was so rich in flavor and the mushrooms gave it an extra zing on flavor. Great job! Thanks for sharing

    • Olena

      Wow, Natalie. I would never think to take it to the office party. I’m so happy you did and it worked out for you! Honestly, I’m so hesitant to share many my recipes with big crowd gatherings because many people just don’t get it and their tastebuds are so clogged up by sodium and sugar. You are brave! My husband tells me what people eat in his office and I get goosebumps and they all laugh at him but deep inside are jealous, I’m sure LOL.

  2. Anastasia

    Actually, it’s not vegetarian because of the chicken broth. The Parmesan is vegetarian-friendly, but not vegan. I’m going to try this tonight with veggie broth. I’m excited to see how it goes!

    • Olena

      I didn’t say it is vegetarian. In fact, the opposite I said I fed it to vegetarian guests although risotto contains Parmesan cheese which is not vegetarian BTW. Any cheese is not vegan. Veggie broth will work great.

        • Olena

          Thanks for the lesson, vegan-etarian police. I know! I know! Read the post! What is seriously up with people’s time policing recipes online?! This dish is not vegan nor vegetarian. I get it. I don’t advertise it that way. Read the post first before schooling others. Like what is the problem?! Seriously?! Diet people are the worst policemen. Eat what you want and I eat what I want and write what I want. Mamma mia, seriously, ladies.

          • Claire

            You literally write, “Funny part is that risotto is not vegetarian because of Parmesan cheese”, which is incorrect. Vegetarians still consume Parmesan.
            True, that it is not vegetarian friendly because of chicken broth. Not because of cheese. No need to write so defensively – simply a mistake in writing, I am sure. Because your post is a resource to so many people (like me, through a simple Google search), you may want to clarify your post, even though your writing is already lovely. Just my two cents.

          • Olena

            Hi Claire. Parmesan cheese is made with rennet which comes from calves’ stomach https://www.vegsoc.org/cheese. That is the original method for making Parmigiano Regiano. However, there are vegetarian Parmesan cheeses, just not sure how widely they are available so I’m gonna stick to my original thought that Parmesan is not suitable for traditional vegetarians. Trust me, after blogging for 4 years there is a need to clarify this so vegetarian police can relax and stop messaging me. Thank you so much for your 2 cents.:)

    • Olena

      That could change with the type of pan and stove. I have had That cooks faster so maybe that’s why. Glad you liked.:)

  3. Sue Walsh

    This sounds wonderful! Have you shared the recipe for sweet potato hash with avocado aioli yet? That sounds great too! Love your healthy recipes!

  4. Renate

    Made this tonight with some changes, because I can’t leave a recipe alone, lol. Substituted shallots for onions, and added precooked quinoa at the end. Also cut recipe in half since there are just two of us. Left overs are going in veggie stock for lunch tomorrow. Great recipe, was delicious. Thanks.

    • Olena

      Um, yes. I noticed I am modifying even my own recipes which makes me laugh every time. So, I get it. Glad you liked.

    • Olena

      Well, this is cauliflower and not rice, so it doesn’t absorb juices and sauce like original risotto. Sauce contains a lot of flavour. If you want less watery dish, add less chicken stock next time.:)

  5. Melinda

    The recipe looks lovely — except it’s completely unhealthy with all that added cheese.

    • Olena

      Since when cheese is unhealthy, Melinda? I think you are confused. There is a lot of information out there today, I get it. Healthy lifestyle is eating real food in moderation. Cheese is real food, good quality unprocessed cheese, considering you are not eating it for lunch, dinner, and breakfast. America really likes to go overboard with anything – processed food, diets, calorie counting, workouts. Like if we are going, we are going for it. Just eat real food. Is 70% dark chocolate with added sugar unhealthy too? I recommend you read more about real food and clean eating too.

  6. Susan

    Made this last night and loved it! I skipped the mozzarella and did half the parm, and it was still amazing! My mother, child and husband all loved it too (and my husband is typically veggie adverse). Keep up the yummy posts, and ignore all of the strange people who spend time nit-picking about such trivial things in your recipe instructions!

    • Olena

      Glad you enjoyed it, Susan. I can’t believe how much attention this recipe is getting. Considering, I’m not vegan or vegetarian, I could care less. So true. I will officially ignore any comments about the cheese from now on LOL. Again, glad the youngest and the oldest liked this cauliflower risotto. Those are the hardest to please, sometimes older ones are even pickier than kids haha.

  7. Marlena

    Yay for low carb risotto! Going to try this with frozen cauliflower rice and toasted almonds. Thanks for the recipe!



  1.  Fight Sleepiness! 20 Non-Carb Lunch Ideas | First 100 Dollar Day
  2.  Fight Sleepiness! 20 Non-Carb Lunch Ideas | How to kill your time?
  3.  Cauliflower Risotto | Bear Naked Food

Leave a Comment

  • 1 Star2 Stars3 Stars4 Stars5 Stars (No Ratings Yet)
  • (will not be published)