From your Bariatric Nutrition team

When fall arrives the first thing that comes to a lot of people’s minds is pumpkin, everything pumpkin. You may find yourself looking for pumpkin recipes and this pumpkin cauliflower rice risotto screams fall! The cauliflower and pumpkin amp up the nutrient density and make it a much healthier dish than traditional risotto. It is also a lot easier and less time-consuming to prepare than traditional risotto. Serve this dish with your favorite protein and some leafy green veggies to make this a healthy, hearty fall meal.

Pumpkin Cauliflower Rice Risotto

(Makes 4 servings)


  • 1 tbsp butter or olive oil
  • 1 clove of garlic, minced
  • ½ cup or 1 small white, yellow or Vidalia onion, chopped
  • 4 cups riced cauliflower (either pre-made or make it yourself by pulsing cauliflower florets in a food processor)
  • 1 cup of pumpkin puree (be sure to use 100 percent pumpkin and not pie filling)
  • 2 cups of vegetable stock
  • ½ cup grated or shredded parmesan cheese
  • 1 or 2 sage leaves (optional)
  • Salt and pepper to taste (if needed)


  1. Heat a large pot or skillet with high sides on medium high heat. Add butter or oil then add onions, garlic, and sage if you are using it.  Cook until onions are translucent. Remove sage leaves.
  2. Add the cauliflower rice and pumpkin puree and cook for 2 to 3 min.
  3. Add ½ cup of stock and bring to a low boil. Cook until the liquid starts reducing, stirring occasionally.
  4. Repeat the process by adding ½ cup of stock at a time until the liquid is reduced, and the sauce is creamy.
  5. Turn off the heat and add the parmesan cheese.

 Nutrition information per serving:  131 calories, 6g protein, 13g carbs, 7g fat