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Pumpkin Cauliflower Rice

Course: Main Course
Cuisine: Low Carb, Vegetarian
Keyword: cauliflower rice, pumpkin risotto
Prep Time: 15 minutes
Cook Time: 50 minutes
Servings: 2 servings
Calories: 346kcal
Author: Angela Coleby
Pumpkin cauliflower risotto is a creamy and savoury main dish full of flavour. A health dish that is also a bowl of comfort food.
Print Recipe


  • 2 cups Cauliflower rice
  • 4 Spring onions chopped
  • 1 ½ cups Pumpkin cut into cubes
  • 1 tablespoon Sage fresh, chopped
  • 2 tablespoons Cream heavy/double
  • ½ cup Parmesan cheese grated
  • ½ cup Vegetable Stock Chicken stock if not vegetarian
  • 2 tablespoons Olive oil
  • ½ teaspoon black pepper
  • ½ teaspoon salt


  • Preheat the oven to 220C/440F degrees
  • Cut the pumpkin into chunks.
  • Drizzle one tablespoon olive oil over the pumpkin.
  • Place on a roasting tin and roast for 30 minutes.
  • Heat the remaining olive oil in a large pan over a medium heat.
  • Add the onion and gently saute for about 5 minutes until tender.
  • Add the cauliflower and toss to coat in the oil.
  • Add the vegetable stock, simmer on a gentle heat for about 10 minutes until tender.
  • Add the cream and cheese, stir well and season with the salt & pepper
  • Cook for a further 2-3 minutes until the cheese has melted.
  • Stir in the pumpkin and sage
  • Eat and enjoy!


The net carbs will be the total carb count minus the fibre count. Carb count excludes sugar alcohols.
Any nutritional analysis on the website is based on an estimate, calculated by Spoonacular from the individual ingredients in each recipe. Variations may occur for various reasons, including product availability and food preparation. We make no representation or warranty of the accuracy of this information.


Serving: 1serving | Calories: 346kcal | Carbohydrates: 16g | Protein: 13g | Fat: 27g | Fiber: 5g