Mushroom & Cauliflower Rice Risotto

28’s Home Nutrition Program (portions based on our Women’s ‘Healthy Weight Maintenance’ Eating Plan)
3.16 from 227 votes
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Course Dinner, Lunch
Cuisine International
Calories 266.5 kcal


  • 150 g cauliflower rice Birds Eye
  • 1 tablespoon extra-virgin olive oil
  • 1/4 brown onion diced
  • 1 clove garlic minced
  • 1 cup mushrooms sliced
  • 2 tablespoons vegetable stock
  • 1 tablespoon parmesan cheese finely grated
  • 2 tablespoons fresh parsley finely chopped


  • Place frozen Birds Eye Cauliflower Rice in a microwave safe dish. Cook uncovered on HIGH for 5 minutes, stirring halfway. Remove excess moisture from Cauliflower Rice by firmly pressing in a sieve. Alternatively, place in a clean chux or tea towel, twist and squeeze.
  • Heat olive oil in a fry pan over medium heat and sauté onion, garlic and mushrooms until softened.
  • Add cooked cauliflower rice to the pan and pour over the vegetable stock. Stir, cover and simmer for 5 minutes.
  • Remove the lid, stir through the parmesan cheese until melted. Transfer to a bowl and garnish with parsley.

Posted by Sam Wood

Father and husband, on a mission to help people move more, eat better and make a positive change to their lives. Sam Wood has over 20 years experience as a personal trainer and is recognised as one of Australia’s leading experts and media commentators in the health & fitness industry. Sam is the founder and personal trainer of 28, Australia’s #1 home fitness and nutrition program, and he's also the proud owner of Australia’s largest personal training studio, The Woodshed, based in Brighton, Melbourne.