Cauliflower Risotto with Asparagus and Tomatoes

Lots of healthy fats make cauliflower risotto a true keto hit. Cauliflower is a fantastic low carb alternative to rice, flour or pasta.

Preparation time: 40 minutes




800 g cauliflower

150 g cream

1 small onion

100 g butter

50 g parmesan


olive oil

cherry tomatoes

green and white asparagus

green bell pepper





  1. Clean the cauliflower and divide into florets (makes about 600g), then wash.
  2. Place the cauliflower in the mixing bowl of the Thermomix and chop finely for 5 seconds on speed 5 to make rice grain-sized crumbs. (Alternatively, use a blitz chopper).
  3. Peel and finely dice the onion.
  4. Heat the olive oil in a saucepan over a medium heat and sweat the onions for 3 minutes.
  5. Add the crumbly cauliflower, sauté for one minute. Add the butter and sauté for five minutes.
  6. Pour in the cream, cover and cook on the lowest heat for 5 minutes.
  7. Season to taste with salt and nutmeg.
  8. Meanwhile, finely grate the Parmesan and fold into the risotto.

For the version with asparagus:

  1. Heat the oven to 180°C.
  2. Peel the asparagus and cut into small pieces.
  3. Peel and finely dice the onion.
  4. Place the asparagus on a baking tray lined with baking paper, drizzle with olive oil.
  5. Cook the asparagus in the oven for about 15 minutes.
  6. Stir the asparagus into the risotto.
  7. Serve with stewed tomatoes, finely chopped green peppers and Parmesan cheese.




Cauliflower (also called cauliflower, cheesy cauliflower, flowering cauliflower, grape cabbage, minaret cabbage or Italian cabbage) actually got its name because it is a flower. Relatively, the white, narrow florets are buds that simply have not yet unfolded into flowers. Unlike other types of cabbage, cauliflower is a very digestible, even easily digestible vegetable because:

  • it consists to a large extent (almost 90 percent) of water.
  • has hardly any fat.
  • and likewise contains almost no sugar.
  • it contains mustard oils, which have anti-inflammatory and antibiotic effects.

Thanks to its easy digestibility, cauliflower is suitable even for people with a sensitive gastrointestinal system. Other types of cabbage often strain the gastrointestinal tract because they are difficult for it to break down and digest.

Why you should love the low carb vegetable?

Cauliflower contains countless minerals and vitamins, such as vitamins B or C. Especially the latter is important for good connective tissue, which is why it’s so good for athletes aiming for a toned body. Cauliflower is also a very low-calorie vegetable, coming in at just 22 calories per 100 grams. In addition, its carbohydrate value is only 2 grams per 100 grams of cabbage – making it the perfect low-carb alternative to rice or pasta.