14 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.:)

Mushroom Cauliflower “Risotto”

Mushroom 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

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  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.

    • 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.



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