Creamy Mushroom Cauliflower Risotto

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One of the best inventions is cauliflower “rice”. I’ve used it before in fried rice and it turned out really well. It’s easy enough to make on your own by using a food processor or even just finely chopping it by hand. They also now sell it pre-riced in bags at the grocery store. Is that a term? Pre-riced? LOL, already riced and ready for you.

Since I’ve tried my hand at cauliflower rice dishes and also with mushroom risotto, what better to try than mushroom cauliflower risotto? Using cauliflower in this recipe makes things so much easier and also keeps the calories down. It cooks up much faster than traditional risotto, and also eliminates the need to stir it for a long time to get that creaminess.

There’s actually a secret ingredient used to add the creamy texture to the risotto. It’s perfect for vegetarians and vegans, and also for those with a dairy allergy like The Kid.

Creamy Mushroom Cauliflower RisottoCauliflower Risotto

  • 1 head cauliflower OR 16 oz (454g) cauliflower florets
  • 1 cup great northern beans (approximately half of a 15 oz can), drained and rinsed
  • 1/2 cup (70g) yellow onion, diced
  • 8 oz white mushrooms, diced
  • 1 Tbsp minced garlic
  • 1 Tbsp fresh thyme, minced OR 1 tsp dried thyme
  • 1/4 cup chicken or vegetable broth OR 1/4 cup white wine
  • Salt and pepper, to taste

Break the cauliflower head into florets if needed, and pulse in a food processor until it resembles rice. You can also grate or chop the florets by hand. Blend the beans in a food processor or blender with the 1/4 cup of broth or wine and 1/2 cup of water until smooth.

Heat a large pan over medium heat and spray with non-stick spray. Add the onions and saute until softened for about 5 minutes. Stir occasionally to make sure they don’t burn. Add the mushrooms, garlic and thyme and cook until tender, about another 3 minutes.

Stir in the cauliflower rice and cook until softened. Stir the mixture to ensure it cooks evenly. This will take about 5-7 minutes for the cauliflower to soften and become tender. Stir in the bean mixture and mix well.

Cook the risotto, stirring well, until it becomes thick and creamy. Remove from heat and salt and pepper to taste.

Makes 4 servings at approximately 125 calories each – 9g protein, 20g carbs, and 1g fat.

This recipe makes four large servings so there are plenty of leftovers. Feel free to save some time and use a bag of pre-riced cauliflower here. I’ve seen bags of it at Trader Joe’s for a couple dollars. It’s pretty simple to make your own and save some money in the process.

Definitely give cauliflower rice a try in your rice dishes to save some calories and sneak in a few veggies for fun.


  1. Aah im excited!! Im slightly obsessed with cauliflower as it is!

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