Low Carb Savory Pumpkin Rice

Indulge in the comforting, seasonal flavors of Low Carb Savory Pumpkin Rice, a wholesome, keto-friendly alternative to traditional rice dishes. This recipe swaps out carb-heavy grains for riced cauliflower, perfectly sautéed with aromatic onion and garlic, then infused with creamy pumpkin puree and fragrant herbs like sage and thyme. A splash of chicken or vegetable broth enhances the depth of flavor, while a sprinkle of Parmesan cheese adds a luscious, cheesy finish. Ready in just 35 minutes, this easy, gluten-free dish is perfect for fall or anytime you crave a filling yet healthy side or main course. Garnished with fresh parsley, it’s as beautiful as it is delicious—ideal for weeknight dinners or festive gatherings.

Nutriscore Rating: 73/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 1 medium head Cauliflower
• 1 cup Pumpkin puree
• 2 tablespoons Olive oil
• 0.5 cup Onion
• 2 cloves Garlic
• 0.5 cup Chicken or vegetable broth
• 0.5 teaspoon Sage
• 0.5 teaspoon Thyme
• 0.5 teaspoon Salt
• 0.25 teaspoon Black pepper
• 0.25 cup Parmesan cheese
• 2 tablespoons Parsley

Directions

Step 1

Chop the cauliflower into florets, then pulse them in a food processor until they resemble rice granules.

Step 2

Finely chop the onion and mince the garlic cloves.

Step 3

In a large skillet, heat olive oil over medium heat.

Step 4

Add chopped onion and sauté for 3-4 minutes until translucent.

Step 5

Stir in the minced garlic and cook for an additional minute.

Step 6

Add the cauliflower rice to the skillet and stir well to combine with the onion and garlic.

Step 7

Cook for about 5 minutes, stirring occasionally, until the cauliflower begins to soften.

Step 8

Mix in the pumpkin puree and broth, stirring until everything is well combined.

Step 9

Add the dried sage, thyme, salt, and black pepper. Stir to incorporate the spices.

Step 10

Continue to cook for another 5-7 minutes, allowing the flavors to meld and the mixture to thicken.

Step 11

Remove from heat and stir in grated Parmesan cheese to melt through the dish.

Step 12

Garnish with chopped fresh parsley before serving.

Step 13

Serve warm and enjoy the savory and seasonal flavors of this low-carb dish.

Nutrition Facts

Serving size	(990.6g)

Amount per serving	% Daily Value*
Calories	672.6

Total Fat 44.0g	0%
Saturated Fat 11.5g	0%
Polyunsaturated Fat 4.7g
Cholesterol 27.1mg	0%
Sodium 2496.2mg	0%
Total Carbohydrate 57.5g	0%
Dietary Fiber 18.6g	0%
Total Sugars 22.1g
Protein 22.5g	0%

Vitamin D 0IU	0%
Calcium 459.2mg	0%
Iron 7.0mg	0%
Potassium 2161.5mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 55.3%

Protein: 12.6%

Carbs: 32.1%