Vegan Cauliflower Mushroom Risotto

What words come to mind when you think about risotto?  Creamy, cheesy, comforting, warm, heavy, savory….  Sound about right?

What if I told you that you could enjoy that heavy, food coma inducing dish at a fraction of the calories without sacrificing any of the flavor?  Too good to be true, right?  Guess again…

It’s time to check out this healthified, veganized, risotto resurrection!

How amazing does this look?

vegan cauliflower mushroom risotto

Vegan Cauliflower Mushroom Risotto

Prep time: Cook time: Total time:
Serves: 2 entrees or 4 sides  Serving: Half of the recipe     Calories: Approx. 150
Prepare the dazzle your tastebuds with this healthy, vegan, low carb, low calorie, (insert your favorite word here) risotto. This Vegan Cauliflower Mushroom Risotto cuts the calories without cutting the flavor. Savory and satisfying, this dish will have you begging for more.


  • 1 medium head of cauliflower, finely diced
  • 8 oz white mushrooms, sliced
  • 1 medium yellow onion, diced
  • 2 Tbsp minced garlic
  • 2 cups vegetable broth
  • 3 Tbsp white wine
  • salt and pepper (to taste)


  1. Preheat oven to 350 degrees Fahrenheit. Lightly grease or line baking sheet with foil and spread sliced mushrooms on baking sheet in a single layer. Sprinkle mushrooms with salt (if desired) and bake at 350 degrees for 12 minutes or until golden brown.
  2. While mushrooms are baking, heat a small pan (or pot) over medium heat, add 2 cups of vegetable broth, and bring to simmer.
  3. While broth is warming in the background, lightly spray a second pan (large pan) with non-stick cooking spray and heat over medium heat.
  4. Add diced onions and garlic to large pan and cook over medium heat stirring occasionally until onions become translucent (approx. 4 minutes).
  5. While onions are cooking, chop cauliflower into bite sized florets and add to food processor. Process cauliflower to “rice’ consistency. Note that you may need to process the cauliflower in a few batches depending on the size of your food processor and/or cauliflower. If you do not have a food processor, you can chop by hand. Refer to the How to Make Cauliflower Rice tutorial.
  6. Once all of the cauliflower has been processed, add the cauliflower to the pan with the onions and garlic and mix throughly.
  7. In batches of 1/4 cup, add vegetable broth from back burner into the cauliflower mixture. Mix in broth and allow for all broth to be absorbed before adding an additional 1/4 cup. Repeat this process until you have added 1.5 cups of broth.
  8. Add white wine to the cauliflower mixture and stir. Wait for white wine liquid to be absorbed then add remaining vegetable broth and mushrooms to the pan. Mix well and reduce heat to low.
  9. Simmer until ready to eat. Note that the longer it simmers, the more the flavors will marry but you can eat it right away if you desire.


You may increase or decrease the amount of white wine according to taste. Alternatively, you may use white wine vinegar to decrease calories.


Can you believe that this is less than 150 calories?!  Split it amongst 3-4 people (totally doable) and it’s under 100 calories each.  What a great way to sneak in some extra veggies and turn an unhealthy dish into a nutrient dense meal.

Who are you whipping up this risotto recipe for?

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