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Home » Recipes » Seared Scallops and Cauliflower Rice Risotto

Seared Scallops and Cauliflower Rice Risotto

Last Updated August 24, 2020. Published August 24, 2020 By Davinah

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This post may contain affiliate links to products I use and highly recommend. You can read my full disclosure .

This Seared Scallops and Cauliflower Rice Risotto recipe is my quick, keto-friendly take on one of my favorite restaurant meals! It’s the perfect easy keto comfort food dish that you might enjoy on a date night or special occasion.

The cauliflower rice risotto will turn any cauliflower or vegetable hater into a veggie lover! Plus, it takes just 30 minutes. I include tips for searing your scallops perfectly and a few recipe variations. 

A plate of food with broccoli, scallops, asparagus, and cauliflower rice risotto

 

My Homemade Date Night Dish

One of my favorite restaurant dishes is Sea Scallops from Ocean Prime. It includes buttery, jumbo, seared scallops on top of what seems to be a large bowl of creamy, parmesan risotto.

The risotto usually has a green-colored vegetable, like peas or asparagus, which gives a crisp, fresh bite through all of its richness & creaminess.

It’s the perfect warm, comfort food dish that you might enjoy on a date night or when you want a restaurant-style dish at home.

This recipe for Seared Scallops and Cauliflower Rice Risotto is my quick, keto-friendly take on that date night dinner dish!

Making Risotto Without Rice and Grains

In this recipe, I’m substituting Arborio rice for cauliflower rice. Not only is it quicker to make, but, since cauliflower is a vegetable, it’s an easy way to cut grains and carbs from risotto recipes.

Across the site, you’ll find so many uses for cauliflower rice as a replacement for grains. Some of my favorites are Cheese Cauliflower Grits, Keto Shrimp and Grits, Keto Mushroom Risotto and Cauliflower Fried Rice.

After making this dish so many times, I tend to use frozen cauliflower rice from the freezer section in the market, but you can also use fresh, if it is available.

frozen Cauliflower Rice in a bag with a cup of Broccoli and grated parmesan cheese

Fresh or Frozen Scallops

I’ve made this recipe with individually flash frozen scallops as well as the fresh ones from the market’s seafood counter. Both have the same great result.

Sometimes, you also save money by getting the frozen kind. With frozen, I simply thaw the scallops using the package directions then pat them dry with a paper towel.

Just be sure to pick up scallops that are “dry”. This means skip over any scallops that also include chemicals in their ingredients. As I mentioned in my scallops post, wet scallops (those with added chemicals) are nearly impossible to sear.

scallops on a plate

 

Top Tips for Making Seared Scallops

The key to seared scallops is using a sizzling hot pan (I prefer this cast iron skillet), salted butter, and a timer.

You can get a hot pan by preheating it for 2-3 minutes before adding butter. You can also tell that your pan is ready once your butter is sizzling, but not burning.

After your pan is hot, do not move them or flip them until the timer is done.

Shrimp & Scallops with Cauliflower Rice Risotto

Recipe Servings & Variations

  1. This Seared Scallops and Cauliflower Rice Risotto makes four meals: I used one pound of scallops and one pound of cauliflower rice so each serving has about a quarter pound of scallops (that was 5 jumbo scallops for us) and about a quarter pound of cauliflower risotto (which is about 3/4 cup).
  2. You can substitute the green vegetable: This recipe includes broccoli because that is what I had in my refrigerator. However, I’ve had keto risotto with mushrooms, asparagus, and peas. Feel free to substitute the vegetable for one that you have on hand. You can also skip it altogether, since parmesan risotto tastes great too!
  3. Make the Ultimate Surf & Turf: Use the cauliflower risotto in my popular steak and shrimp surf and turf recipe. It includes juicy filet mignon along with keto shrimp scampi.
  4. Swap the scallops for another seafood or a roast: I often pair cauliflower rice risotto with any protein that I have on hand. Some that go great include: pan-seared shrimp, Ninja Foodi pot roast, and pan-seared halibut. You might also find inspiration from some of these other keto fish and seafood recipes.
Shrimp & Scallops with Cauliflower Rice Risotto

Seared Scallops & Cauliflower Rice Risotto

A quick, keto-friendly and grain-free recipe for seared scallops and parmesan cauliflower rice risotto.
Prep: 10 mins
Cook: 20 mins
Ready in: 30 mins
Cuisine: American, Italian
Course: Main Course
Servings: 4
Calories: 551kcal
Author: Davinah
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Use DRDAVINAHS at checkout to save on some equipment & ingredients!

Equipment

  • 11.5 Inch Frying Pan
  • 3.5 Quart Covered Saute Pan

Ingredients

Seared Scallops

  • 1 lb jumbo scallops, You can get these fresh or flash frozen or substitute shrimp
  • 2 tbsp Butter
  • 1 tbsp Olive Oil
  • Salt and Pepper

Cauliflower Risotto

  • 1 lb package of riced cauliflower, ~4 cups of riced cauliflower
  • 3 tbsp Butter
  • 3 Garlic Cloves, minced
  • 1 cup broccoli florets, cut into small chunks (optional)
  • 1/4 cup thinly sliced green onions, keep the green tips to use as a garnish
  • 1 cup Organic Heavy Whipping Cream, it has fewer ingredients and carbs than non-organic brands
  • 3/4 cup Parmesan Cheese, grated
  • 1/4 tsp Natural Ancient Sea Salt
  • 1/4 tsp Black Pepper

Instructions

  • Bring a medium skillet to medium heat
  • Add salted butter, garlic, broccoli florets, and green onions to the skillet and cook until the broccoli pieces start to turn bright green (~3 minutes)
  • Add the riced cauliflower to the skillet and continue to cook until the riced cauliflower is almost tender (~3 minutes)
  • Add remaining ingredients and stir until the parmesan cheese is well incorporated. Lower the heat so that the rice does not stick and cook until the cauliflower rice reaches your desired level of tenderness. Turn off the heat.
  • Pat the scallops with a paper towel. Sprinkle salt and pepper on top (about 1/4 tsp of each if you’re not sure about sprinkling)
  • Bring a frying pan to medium heat
  • Add butter and olive oil and wait for it to start to bubble.
  • Add scallops to the pan and cook for 2 minutes per side. Remove from the heat and pan so that they do not continue to cook.
  • Add a large spoon of risotto to a plate. Top with scallops, green onions, and melted butter if you are being extra fancy.

Recipe Notes

This recipe has more grams of net carbs per serving than some of my other recipes, but it also has a lot of vegetables and is a complete meal (as to just a part of dinner)!

Nutrition Details

Calories: 551kcal | Carbohydrates: 12g | Protein: 23g | Fat: 47g | Saturated Fat: 26g | Polyunsaturated Fat: 0g | Monounsaturated Fat: 0g | Trans Fat: 0g | Cholesterol: 158mg | Sodium: 1079mg | Potassium: 686mg | Fiber: 3g | Sugar: 2g | Vitamin A: 795IU | Vitamin C: 76.8mg | Calcium: 276mg | Iron: 1.3mg

The nutrition facts come from entering the recipe ingredients into Spoonacular API, a database of food ingredients. They may vary for any recipe based on the exact product used. The keto sweeteners I use have 0g net carbs & are not included because sugar alcohols do not impact most people. This is provided as a courtesy, but you can do your own calculations if you wish!

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Filed Under: All Keto Recipes, Cast Iron Skillet Recipes, Clean Eating Recipes, Copycat Recipes, Easy Keto Recipes: 30 Minutes or Less, Keto & Low Carb Holiday Recipes, Keto Lunch & Dinner Recipes, Recipes, Seafood Recipes, Side Dishes

Comments

  1. Kekei says

    December 6, 2018 at 1:46 am

    Delicious! I made this tonight! Yummy! Doesn’t even taste like cauliflower…

    Reply
    • Davinah Smith says

      December 6, 2018 at 2:20 am

      Yay! I’m so happy that you loved this as we did! I got the ingredients to make it again this week! Thanks for taking the time to comment 🙂

      Reply
      • Jessica says

        February 14, 2020 at 11:52 am

        If I’m using frozen cauliflower do I steam it in the bag first or throw the frozen cauliflower into the pan to cook? Thanks!!

        Reply
        • Davinah says

          February 14, 2020 at 1:10 pm

          Hey Jessica!

          When I’m using frozen riced cauliflower, I just put in in the pan as is. I stir it for a few minutes just to break it down + defrost it, then continue with the rest of the steps.

          Thanks,
          Davinah

          Reply
          • Denise says

            June 17, 2020 at 6:42 pm

            5 stars
            Holy cow, this is so freaking delicious!!! It was quick and easy. I only fixed 2 servings and my BF had the idea to add the ahai tuna. Literally cost 20 bucks for entire meal. Thank you for a wonderful recipe.

          • Davinah says

            June 18, 2020 at 11:09 am

            I absolutely love that you added ahi tuna to this dish! It’s one of my favorite ways to have date night at home. I’ll have to add tuna next time. Thanks so much for stopping back to write a review!

  2. Donna Massengill says

    January 31, 2019 at 7:08 pm

    How much is one serving? How many scallops? How much risotto?

    Reply
    • drdavinahseats says

      January 31, 2019 at 8:44 pm

      Hi Donna,

      This recipe makes 4 servings and I used 1lb of scallops and 1lb of cauliflower rice so each serving has about 1/4 lb of scallops (that was 5 jumbo scallops for us) and about 1/4 lb of cauliflower risotto (which is about a 3/4 cup).

      Thanks,
      Davinah

      Reply
  3. Yvette says

    February 3, 2019 at 6:02 pm

    5 stars
    Made this recipe last week, AMAZING!!! Very easy to follow. Heading into my 3rd week of keto and having great recipes like this is making it so easy!! Thank you Dr. Davinah

    Reply
    • Davinah says

      February 3, 2019 at 11:12 pm

      Thanks so much for taking the time to share that! I’m super excited to hear that you enjoyed this dish as much as we did! 🙂

      Reply
  4. Nichole says

    February 17, 2019 at 2:18 am

    5 stars
    This was creamy and delicious! I was really surprised at how well the risotto came together and this is way easier than making traditional risotto. I substituted broccoli because I couldn’t get fresh asparagus. Can’t wait to try more recipes!!

    Reply
    • Davinah says

      February 17, 2019 at 5:10 pm

      Thanks so much for taking the time to share that Nichole. I really appreciate it! 🙂

      Reply
  5. Nadine Dillon says

    March 10, 2019 at 12:50 am

    Hi there! Going to make this tomorrow and I’m super excited! Do I need to thaw the scallops first if i get the frozen ones?

    Reply
    • Davinah says

      March 10, 2019 at 12:52 am

      Hi Nadine!

      Yes. I purchased frozen scallops for this dish. I thawed the scallops according to the package directions and patted them dry when I was about to cook! I’m so happy that you’re going to make this!

      Thanks,
      Davinah

      Reply
  6. Jackie says

    March 21, 2019 at 8:41 pm

    5 stars
    AMAZING! I made this two nights ago and could not believe how good the “risotto” was…so good I am making it again tonight! And the best part…it impresses my cauliflower hating husband! 🙂 Thank you for the wonderful recipe!

    Reply
    • Davinah says

      March 21, 2019 at 8:49 pm

      Hi Jackie!

      Thank you sooooo much for taking the time to share this with me! This is by far one of our favorite recipes. I’m so happy that you and your hubs enjoyed it! It was a game-changer for my husband too lol! Have a great evening.

      Best,
      Davinah

      Reply
  7. Chrissy says

    March 23, 2019 at 5:16 pm

    By far, one of my favorite dishes made in quite a long time. A lovely Spring meal, delicious and elegant. Instead of broccoli, used diced spring asparagus. Otherwise, followed your recipe exactly. Thank you + this will go into heavy rotation!
    Chrissy

    Reply
    • Davinah says

      March 23, 2019 at 8:33 pm

      Hi Chrissy!

      Thanks so much for sharing this feedback! I’m so happy that you enjoyed this dish as much as we do! Have an awesome weekend!

      Best,
      Davinah

      Reply
  8. Kay says

    March 24, 2019 at 10:53 pm

    5 stars
    I cannot stress how delicious this turned out. It’s hard
    to get children to eat their veggies and they loved it too. Even my picky niece. This just might become one of my favorite meals. I cannot wait to make this again. Simple, fast and so delicious!!!! Thank you for making healthy eating and keto fun and easy.

    Reply
    • Davinah says

      March 25, 2019 at 6:25 am

      Hi Kay,

      I’m so happy that you all enjoyed this! I really appreciate you taking the time to comment & rate the recipe! This is one of my favorite quick meals too! It’s so hard to believe that it’s mostly veggies! Have a great day!

      Thanks,
      Davinah

      Reply
  9. Casey says

    May 2, 2019 at 11:23 pm

    4 stars
    Rather than heavy whipping cream, would it still work with half &half? Wanting to cut down on the fat.

    Reply
    • Davinah says

      May 3, 2019 at 5:41 am

      Yes! You can also swap the cream with broth.

      Reply
  10. Jena Renee White says

    June 11, 2019 at 3:49 pm

    Made this last night! It was sooo good!

    Reply
    • Davinah says

      June 11, 2019 at 4:25 pm

      Hi Jena!

      I’m so happy that you enjoyed it & really appreciate that you came back to comment on it!

      Best,
      Davinah

      Reply
  11. Adean Holloway says

    June 17, 2019 at 4:09 pm

    5 stars
    I could eat my weight in this risotto recipe. I prefer it over regular risotto. I interchange the recipe between scallops and shrimp. I have also added baby portabello mushrooms to the risotto. It’s jus brilliant. I could eat it everyday!

    Reply
    • Davinah says

      June 21, 2019 at 2:01 pm

      Hi Adean!

      Thanks so much for taking the time to write a review here! I love that you included mushrooms as they add so much flavor! So happy that you enjoy this as much as I do! See ya on IG! 🙂

      Best,
      Davinah

      Reply
  12. Katie says

    July 7, 2019 at 6:47 am

    5 stars
    Easy to make and amazingly delicious. Definitely makes a solid substitute for real risotto. This will be s new side dish staple for my family. Thanks Dr.!

    Reply
    • Davinah says

      July 9, 2019 at 11:26 am

      Hi Katie!

      I’m so happy that you enjoyed them! Thanks for taking the time to write this comment!

      Best,
      Davinah

      Reply
  13. Nancy says

    July 16, 2019 at 7:36 pm

    I cannot WAIT to make this!

    Reply
  14. Dianne says

    July 22, 2019 at 1:19 pm

    Can this be made ahead and reheated?

    Reply
    • Davinah says

      October 18, 2019 at 6:33 pm

      Yes! I tend to make enough for two days. I heat the shrimp or seafood separately though since the risotto takes a bit more time to get hot.

      Reply
  15. Pat Griffey says

    August 6, 2019 at 7:17 pm

    5 stars
    Omg that is wonderful thanks for the idea. I used shrimp, frozen and frozen riced cauliflower one pkg. and one package riced broccoli and cauliflower mix.

    Reply
  16. Doreen says

    August 15, 2019 at 8:49 pm

    5 stars
    This was amazing!!!’ Best keto recipe ever! My entire (non-keto) family loved it!

    Reply
    • Davinah says

      August 17, 2019 at 4:16 pm

      Yayay! That sounds like a huge win! So happy that you all enjoyed the dish!

      Thanks,
      Davinah

      Reply
  17. Charlotte Hutchison says

    August 20, 2019 at 9:30 am

    This was super fantastic! The flavors are amazing. I was pleasantly surprised. One of the best recipes I’ve made in a long time. I can’ twait to make it for my boyfriend who loves risotto and begs me to cook it all of the time, but I won’t because it takes too long.

    Reply
    • Davinah says

      August 21, 2019 at 11:45 am

      I’m so happy that you enjoyed this dish, Charlotte! Ha! I agree re: cook time! This is actually one reason I really enjoy swapping regular rice with cauliflower rice!

      Reply
  18. Ashley says

    October 29, 2019 at 9:14 pm

    5 stars
    This is a new favorite dish in my house…even my picky 2 year old daughter loved it!! Thank you so much for sharing it! Super easy, quick, and looks beautiful on the plate. So happy to have a new healthy dish to add to the rotation!

    Reply
    • Davinah says

      October 31, 2019 at 8:41 pm

      Hi Ashley!

      So happy that you enjoyed this dish and appreciate you for stopping by the site to rate & review it! Love to hear when kiddos love a recipe too!

      Thanks,
      Davinah

      Reply
  19. Tina H says

    December 31, 2019 at 2:23 pm

    5 stars
    Absolutely delicious! Thank you for sharing!!

    Reply
  20. Nancy says

    January 12, 2020 at 4:20 pm

    5 stars
    Thank you for sharing this recipe. It is delicious and didn’t take that long to prepare.

    Reply
    • Davinah says

      January 16, 2020 at 12:00 pm

      Happy you enjoyed this, Nancy! Appreciate you for stopping back.

      Reply
  21. Heidi says

    January 13, 2020 at 7:32 pm

    5 stars
    Really yummy flavors, thank you for this recipe! I added a little chicken broth, cause I feel risotto should have the flavor if chicken broth or white wine. But this was great!

    Reply
    • Davinah says

      January 14, 2020 at 9:04 am

      Hi Heidi!

      Happy that you enjoyed this. Adding broth or white wine sounds like a fabulous idea!

      Best,
      Davinah

      Reply
  22. Naina says

    February 5, 2020 at 6:01 pm

    Can you use whole milk instead of whipping cream?

    Reply
    • Davinah says

      February 6, 2020 at 9:51 am

      Hi Naina,

      Yes. I’m using heavy cream since it has fewer sugars. I haven’t tried this with whole milk, but it is generally a bit looser than cream so I’d start with 3/4 cup and then add the rest only if needed – the end result should be a bit creamy like in the video.

      Thanks,
      Davinah

      Reply
      • Naina says

        February 6, 2020 at 11:04 am

        Thank you 🙂

        Reply
  23. Tabitha says

    February 10, 2020 at 5:46 pm

    5 stars
    This is absolutely fantastic. I’d easily pay $30ish a plate for this at a restaurant and keep going back for it. Delicious!

    Reply
    • Davinah says

      February 13, 2020 at 12:05 pm

      Thanks so much for stopping back to let me know how much you enjoyed this. Have a great day!

      Reply
  24. Deanna Dykes says

    February 12, 2020 at 8:00 pm

    Can out great! I loved it!

    Reply
    • Davinah says

      February 13, 2020 at 12:03 pm

      Thanks, Deanna! Really happy that you enjoyed it 🙂

      Reply
  25. Amanda says

    February 19, 2020 at 6:48 pm

    5 stars
    Made the risotto tonight with your shrimp scampi recipe, and both are fantastic! My cauliflower hating hubby is taking some for lunch tomorrow, so you know its good! Both my kids are tearing it up as well!

    Reply
    • Davinah says

      February 24, 2020 at 8:14 pm

      YES! I’m so happy that your family enjoyed this. I always love hearing when cauliflower haters enjoy this one. Really appreciate you taking the time to come back and review this.

      Best,
      Davinah

      Reply
  26. Lizzy says

    March 11, 2020 at 10:16 pm

    5 stars
    My favorite recipe and my husband loved it

    Reply
    • Davinah says

      March 14, 2020 at 3:47 pm

      Thanks, Lizzy! I’m so happy that you enjoyed this! 🙂

      Reply
  27. Michaela says

    March 24, 2020 at 1:34 pm

    Hi! I am very excited to try this recipe! My only question is I have fresh cauliflower. is it possible to use that? if so whats the best way to do it?

    Reply
    • Davinah says

      March 24, 2020 at 1:42 pm

      Hi Michaela,

      I often use fresh cauliflower too. The only thing that changes is that you don’t have to spend time in the beginning defrosting (2-3 minutes) the rice in the pan.

      Thanks,
      Davinah

      Reply
  28. Darlene says

    April 1, 2020 at 6:05 pm

    5 stars
    Holy Yum!!! This was delicious! I used shrimp and made the risotto with mushrooms. I drizzled some truffle oil over it before serving. My husband and I both loved it. Thanks so much for the fabulous recipe!

    Reply
    • Davinah says

      April 5, 2020 at 8:35 am

      Truffle oil sounds AMAZING! I’m going to have to do that the next time I make this. Thanks so much for taking the time to stop back and review this, Darlene!

      Reply
  29. Dana says

    June 5, 2020 at 2:58 pm

    5 stars
    This recipe really knocked it out of the park! I’ve never cooked risotto or scallops even though I love both in a restaurant, but you made it so simple! I also cooked some shrimp the same way to add to the dish to stretch it out a little.

    So good I had to write about it, too! Thank you for making this all-star dish so easy to make! My kids think I’m all fancy now!

    Reply
    • Davinah says

      August 25, 2020 at 7:45 am

      Ha! Cheers to your kiddos thinking that you’re fancy! I really appreciate you taking the time to write this review. Happy that you enjoyed the dish!

      Reply
  30. Steffany says

    June 6, 2020 at 11:46 am

    Is there another cheese that can be used in place of Parmesan? My husband can’t eat Parmesan !

    Reply
    • Davinah says

      June 14, 2020 at 4:31 pm

      Hi Steffany,

      I haven’t tried using another cheese for this recipe and wouldn’t want to send you in the wrong direction. I do use cauliflower rice to make cheese “grits” and that pairs well with seafood. You can check out my shrimp and grits recipe here.

      Reply
  31. Angela says

    July 15, 2020 at 8:41 pm

    5 stars
    Davinah,

    This is the second time that I’ve made your delectable cauliflower risotto and scallops recipe. My husband and I loved it 🙂 This is so easy to make and tastes delicious!

    Reply
    • Davinah says

      August 25, 2020 at 7:46 am

      Hi Angela!

      I’m so happy that this meal is on repeat in your house. Thanks for letting me know that you enjoyed it. Appreciate you for taking the time to write a review!

      Best,
      Davinah

      Reply
  32. Kelly says

    July 16, 2020 at 11:37 am

    5 stars
    Never made scallops before so I was hoping they turned out well. They sure did! This meal was so delicious! It was like eating at a fancy restaurant. Will definitely be making it again. 🙂

    Reply
    • Davinah says

      August 25, 2020 at 7:43 am

      Yay! Kelly!! I’m too happy that this tasted great and that your scallops turned out well. Thanks so much for taking the time to stop by and leave a review.

      Reply
  33. Cindy says

    August 23, 2020 at 9:41 pm

    This was amazing! I found your recipe on Pinterest and so glad I found it. This is a keeper! I’m

    Reply
    • Davinah says

      August 24, 2020 at 8:42 am

      Cindy,

      I’m really happy to be connected. Thanks so much for circling back and taking the time to rate and review the recipe. Have a great day!

      Best,
      Davinah

      Reply

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close up photo of Davinah - the blogger behind Dr. Davinah\'s Eats welcome text that reads, \"I\'m Davinah\" I'm an educator & hardcore foodie who realized eating "all the things" couldn’t last forever. After getting my PhD in Education, I decided to make eating healthier my next big goal. Here, you'll find my collection of keto, low-carb and whole food comfort food recipes. Read More

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keto coleslaw in a bowl with a fork

Easy Low Carb & Keto Coleslaw Recipe

Menu Planning Ideas

  • Ninja Foodi Recipes
  • 30 Minutes or Less
  • Side Dishes
a close-up of a keto jalapeno popper on a plate

Keto Jalapeno Poppers (Air Fryer or Oven)

a close-up of honey sriracha chicken wings on a plate topped with green onions and sesame seeds

Keto Honey Sriracha Wings [Video Tutorial]

close-up of Pressure Cooker Pot Roast in a bowl

Ninja Foodi Pressure Cooker Pot Roast Recipe

turkey breast on a plate with gravy and cranberry sauce

Pressure Cooker Turkey Breast Recipe

One plate of air-fried Brussels sprouts

Crispy Air Fryer Brussels Sprouts

Air Fryer Drumsticks on a plate

Ninja Foodi Air Fryer Chicken Legs (Drumsticks) Recipe

Cast Iron Skillet Pork Chops Recipe on a plate

The Best Keto Pork Chops Cast Iron Skillet Recipe

buffalo chicken pizza

Keto Low Carb Buffalo Chicken Pizza Recipe

A close up of two crab cakes with tartar sauce on top

Quick Homemade Keto Tartar Sauce Recipe

Bacon Wrapped BBQ Chicken Kabobs on a plate with SweetLeaf Sweet Drops

Bacon Wrapped Cola BBQ Chicken Kabobs

Air Fryer Roasted Cauliflower Recipe

a close-up of hard boiled eggs on a plate topped with chives and everything bagel seasoning

Air Fryer Hard Boiled Eggs

One bowl of mashed cauliflower topped with melted butter

Roasted Garlic Cauliflower Mash

close-up of keto cranberry sauce

Keto Cranberry Sauce

One bowl of Cauliflower Rice Pilaf with sliced lemons

Easy Cauliflower Rice Pilaf Recipe

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