Cauliflower Risotto


May 20, 2016

Basic vegetable risotto recipe without the rice. You can add 3 oz. of diced mushrooms of your choice for additional protein content. This dish is a perfect substitute for a rice-free meal and can be enjoyed with lean proteins such as cooked chicken breast, turkey and salmon.

  • Prep: 15 mins
  • Cook: 20 mins
  • Yields: 4 Servings


1 head of medium cauliflower, rinsed, cleaned, and stem removed

½ medium onion, chopped

3 cloves of garlic, minced

1 tbsp. of olive oil

¾ cup of low-fat milk

½ cup of low-fat cottage cheese

salt and pepper to taste


1Cut cauliflower into large chunks.

2In a food processor, pulse cauliflower pieces to create rice texture. Set aside.

3In a medium saucepan, sauté garlic and onion with olive oil for 2 minutes or until fragrant.

4Add chopped cauliflower and milk. Reduce the heat and simmer (uncovered) for 10 minutes or until cauliflower is soft and fully cooked. Stir occasionally.

5Combine cottage cheese and continue cooking until the cheese melts. Season to taste with salt and pepper.

*Consult with your dietitian to make sure this recipe fits in your diet plan and stage.

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