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Kevin Curry

Cauliflower Risotto Keto & Salmon Meal Prep

Cauliflower Risotto Keto & Salmon Meal Prep


* Optional Substitution Note

Salmon & asparagus Ingredients for 3 servings:

  • 18oz wild caught salmon
  • 1 bundle asparagus
  • spray olive oil
  • Seasonings:
    • 2 teaspoons olive oil
    • 2 teaspoons herb seasoning (no/low sodium)
    • 1 teaspoon smoked paprika
    • sea salt & pepper to taste


Risotto Ingredients for at least 5 servings:

  • 1 medium head of cauliflower (about 3.5 cups of raw cauliflower “rice”)
  • 1 1/2 cup chopped portobello mushrooms (optional)
  • 2 tablespoons extra virgin olive oil
  • 2 cloves chopped garlic
  • 8oz coconut cream (vegan, unsweetened)
  • 1/2 cup shredded parmesan cheese
    • Note: Remember, for the ketogenic diet you want to reduce the amount of carbohydrates from non-veggie sources as much as possible. Opting for reduced-fat products may run counter to this goal since they tend to be higher incarbohydrates since the original fat in the product has been stripped away and replaced with sugar for taste.)
  • 1/3 cup chicken broth
  • Seasonings:
    • 1 tablespoon fresh (or dried) rosemary
    • 2 teaspoons fresh (or dried) thyme
    • sea salt & pepper to taste
    • red pepper to taste


Step 1

Set oven to 420F.

Step 2

Chop the bottom (white) ends off the asparagus.

Step 3

Season raw salmon fillets with olive oil, herb seasoning, smoked paprika and sea salt & pepper. Rub on the seasonings and place them on a baking rack or tray alongside the asparagus spears (make sure they’re spread out).

Step 4

Spray the asparagus with olive oil, then season with a few pinches of sea salt, pepper and red pepper.

Step 5

Bake the entire tray in the oven for about 15 to 20 minutes.

Step 6

Chop the stems off the cauliflower to remove the florets and place the florets into a food processor or blender. Pulse blend the florets until you create rice-like chunks.

Step 7

Set a nonstick skillet on medium high heat and add olive oil. Toss in the chopped garlic and cook for about 2 minutes, careful not to burn the garlic.

Step 8

Then, toss in the portobello mushroom and the seasonings. Cook for about 3 to 5 minutes, allowing the mushrooms to sear and absorb the seasonings.

Step 9

Add the cauliflower rice to the skillet and cook/sear the rice for about 2 to 3 minutes, stirring frequently with a spatula so that it does not burn.

Step 10

Pour in the coconut cream, chicken broth and parmesan cheese. Reduce the heat to low-medium, stir and bring the mixture to a simmer. Place a top on the skillet and allow it to cook for about 15 minutes, until you have a creamy consistency much like risotto.

Step 11

Assemble the meal with salmon, asparagus and creamy cauliflower risotto!

Approximate macros for 1 of 3 servings of salmon & asparagus:

291 calories, 39g protein, 1g carbs, 14g fat, 1g fiber, 1g sugar


Approximate macros for 1 of 5 servings of risotto:

239 calories, 6g protein, 9g carbs, 20g fat, 3g fiber, 7g sugar

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Total 25min

Nutrition per serving

About Kevin - author


Hey, I'm Kevin

My name is Kevin. My life changed when I realized that healthy living is a lifelong journey, mainly won by having a well-balanced diet and maintaining an active lifestyle.

By experimenting in the kitchen and sharing my meals on Tumblr, I learned healthy eating is not boring! By making a few adjustments to my favorite foods, I could design a diet that could help me achieve my wellness goals while satisfying my desire for BANGIN food! 😅 Now I try to help people around the world realize that same level of freedom in eating regardless of budget. Welcome, let's #DemocratizeWellness together!