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Creamy Low Carb Mushroom Cauliflower Risotto Recipe

mushroom cauliflower risotto

This Creamy Mushroom Cauliflower Risotto is a delicious low carb alternative to traditional risotto and is much easier to prepare. It’s as simple as sauteing veggies on the stove, blending up a decadent cashew cream sauce, then mixing it all together and baking it to finish it off.

Perfectly seared mushrooms shine in this cauliflower risotto dish, but you could substitute any seasonal vegetable to be able to enjoy it year round. 

Risotto is one of those meals that you have to prepare yourself for the patience required to make it. It’s a slow and steady process, but the result is always worth it. 


The Basics of Making Traditional Risotto

To make basic risotto, you typically start by sauteing shallots, onion and/or garlic. Then you add the arborio rice to toast it up a bit. A splash of white wine helps to deglaze the pan before the real work starts.

You’ll spend the next 30 minutes standing by the stove, adding a cup of broth at a time until the risotto is creamy and cooked through. 

How do I know this? 

Because risotto used to be my go-to dish when I wanted something comforting, or felt the need to impress someone. 

I remember making a brie and butternut squash risotto in college as often as I made any other dish. The creaminess from the cheese melted into the risotto as it finished transformed this dish into something extraordinary. 

Related Recipe: Rich & Creamy Cauliflower Vegan Alfredo

Nowadays, I don’t often eat grains because they can make me feel bloated and sluggish, so the thought of basing my entire meal around them is less appealing. 

I would be lying though if I told you I didn’t still crave risotto. This creamy, low carb version is the perfect substitute and it’s so much easier to make. 


The Details on the Creamy Cauliflower Risotto Mushroom Risotto

Cauliflower is a member of the cruciferous family, whose anti-inflammatory antioxidants are so powerful, they have been linked to helping prevent and fight cancer. 

And did you know that mushrooms are an excellent source of B vitamins, as well as other important nutrients? Just because they’re brown, doesn’t mean they don’t offer a suite of vitamins and minerals! 

This low carb creamy mushroom cauliflower risotto is made by first sauteing mushrooms, shallots and peas. The sauce is next, which is made from a base of soaked cashews, giving the risotto its signature luxurious consistency. The easiest step is mixing it all together with cauliflower rice and baking it in the oven to finish it off. 


Pro cooking tip: For this sauce, it’s crucial to soak the cashews ahead of time so that they become silky smooth in the blender. When blending, time is on your side. Just when you think it’s there, blend for a minute more to create a luscious, buttery texture. 

No standing over the stove. No fear of burning the risotto. No feelings of sluggishness afterwards. And basically, no patience required. 

You can eat this mushroom cauliflower risotto on its own for a comforting, yet healthier meal at home. Or you can include it on your dinner menu as a supporting side. It would be delicious with seared chicken or grilled steak with a green salad or veggie on the side.

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mushroom cauliflower risotto

Creamy Low Carb Mushroom Cauliflower Risotto

  • Author: FitLiving Eats by Carly Paige
  • Prep Time: 15 minutes
  • Cook Time: 30 minutes
  • Total Time: 45 minutes
  • Yield: Serves 6
  • Category: Main
  • Method: Stovetop/Oven
  • Cuisine: Italian
  • Diet: Vegan


Looking for a hassle-free, lower carb alternative to risotto? Let me introduce you to this Creamy Low Carb Mushroom Cauliflower Risotto. Made with a base of cauliflower rice, mushrooms and peas, then mixed with the most decadent dairy free cashew cream sauce, this is going to be your new go-to when comfort food cravings hit.  


  • 2 tablespoons olive oil
  • 16 ounces baby portobello mushrooms, sliced
  • 2 small shallots, diced
  • ½ cup white wine 
  • 1 cup frozen peas
  • 4 cups cauliflower rice
  • 6 sprigs thyme, leaves removed
  • 1 cup raw cashews, soaked for at least 4 hours 
  • ¾ cup low-sodium vegetable broth
  • ½ lemon, juiced 
  • 2 tablespoons nutritional yeast 
  • ½ teaspoon garlic powder
  • ½ teaspoon salt 
  • Freshly cracked black pepper 
  • ¼ cup parsley, chopped (optional, for garnish) 


  1. Preheat the oven to 375F. 
  2. In a large saute pan, heat the olive oil over medium heat. Add the mushrooms and sear to cook through, stirring occasionally, about 7 minutes. Add the shallots halfway through and season with salt and pepper. Once the mushrooms are cooked down and have a golden hue on the outside, add the white wine to deglaze the pan. Scrape up any brown bits and let simmer for a few minutes. Add the frozen peas and cauliflower rice; stir to combine. Turn off the heat. 
  3. While the vegetables are cooking, make the cashew cream sauce. Rinse and drain the cashews and add to a blender, along with the vegetable broth, lemon juice, nutritional yeast, garlic powder, salt and pepper. Blend on high until smooth and creamy, letting the blender run an extra minute or so to achieve a buttery consistency. 
  4. Pour the sauce over the veggies and stir to combine. Transfer to a rectangular baking dish that has been lightly coated with cooking spray. Bake covered for 15 minutes, then bake uncovered for another 15 minutes. Remove from the oven and let cool slightly before serving. 
  5. Garnish with chopped parsley and enjoy.

Keywords: risotto, cauliflower rice, cauliflower risotto, vegan risotto, vegan cauliflower risotto, dairy free risotto, mushroom risotto, low carb risotto, low carb dinner, low carb vegan, mushroom cauliflower risotto, baked risotto, vegan dinner, vegan main

-Carly Paige

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Hi! I’m Carly Paige, a culinary nutrition expert and chef who believes that healthy doesn’t have to be frustrating, boring or restrictive. I’m here to show you how through my Simply Swapped Method so that you can feel more energized and confident from within. You’ll find tips for focusing on nutrition in the kitchen, along with plant-powered, gluten-free recipes that proves healthy can be delicious.

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