Low-Carb Chicken, Cauliflower and Mushroom Risotto

My mother-in-law has a knack for risotto. You might say it’s her signature dish (though, she has a million of those). She spends hours stirring it until it’s a delicious creamy consistency and tops with a mix of roasted balsamic vine tomatoes, garlic and mint – it’s an incredible combination. For me, it’s missing a protein element for muscle repair and satiety, and is pretty heavy on refined carbs. It’s more of an ‘occasion’ food – which I hate, so here’s my take on low-carb risotto, using cauliflower rice instead of arborio. No white wine (though you could add it if you wanted!) and served up with some hearty organic chicken breast. Now that’s one balanced, every-day kinda risotto I can get on board with.

The humble cauliflower provides a high amount of nutrients for a small amount of calories. Cauliflower is also high in both fibre and water content, which helps to prevent constipation, maintain a healthy digestive tract and lower the risk of colon cancer. A ‘regular’ risotto indeed.





  • 2 x Lilydale Chicken Breast Steaks
  • 1/2 small cauliflower
  • 1/2 cup plain greek yoghurt
  • 1/4 cup good-quality creme fraiche (or additional yoghurt)
  • 1 cup brown mushrooms, sliced
  • 1 small leek or onion, diced
  • 1 vegetable stock cube
  • 1 tbsp coconut oil (or olive)


  1. Pre-head the oven to 180 degrees and cook the chicken for 20-30 minutes until cooked through.
  2. Meanwhile, add the oil to a large pan on a medium heat.
  3. Add the leek or onion, and sauté for 2-3 minutes until soft.
  4. Add the mushrooms and fry for an additional minute.
  5. Add the cauliflower to a blender or food processor and blend until it looks like rice.
  6. Add to the pan and mix.
  7. Add stock cube and 1/2 cup hot water. Stir and reduce to a low heat.
  8. When the water has evaporated, remove the pan from the heat.
  9. Add the yoghurt and creme fraiche (if using), then season to taste.
  10. Serve between two bowls and top with shredded chicken.

Tip: Add a cup of frozen peas before adding the stock to amp up your greens!

Sally O'Neil - Editor in Chief

Sal is on a mission to prove that healthy and nutritious doesn’t have to be boring – and that even while staying in shape you can have your cake and eat it too. After losing 14kg from adopting a healthier lifestyle, she shares her journey with others on The Fit Foodie Blog. She also writes for national health magazines, has launched a range of Protein Ball Mixes: Fit Mixes, and is the author of Love Move Eat (Bauer Media, 2017).

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