Pumpkin, Sage, Goats Cheese Caulizotto

This sumptuous low carb dish is sure to be a family favourite. Cauliflower is a great low carb alternative that provides vitamin C, choline and folate while the pumpkin adds vitamin A and cheese boosts calcium.


One serve provides 350 calories, 12 g protein, 28 g fat, 11 g of net carbs and P:E = 0.3.


The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.  



  • 300 g pumpkin/butternut, cut into chunks
  • A scant amount of olive oil
  • 1 small onion, finely diced
  • 2 cloves of garlic, crushed
  • Cauliflower, riced
  • Half a cup of heavy cream
  • 50 g parmesan, finely grated
  • 2 tbsp butter
  • 6 sage leaves, sliced
  • 2 tbsp pine nuts, toasted
  • 100 g goats cheese


  • Pre-heat oven to 180°C/356°F (bake).
  • Place the pumpkin in a baking tray with a scant amount of olive oil, salt and pepper. Toss the pumpkin so lightly coated in oil.
  • Place the tray in the oven and bake for a total of 40 minutes, turning after 20 minutes.  Set aside.
  • Heat a small frying pan and melt the butter with the sage leaves. Let the leaves crisp a bit but don’t let the butter burn. Set aside.
  • Heat a large non-stick frying pan to medium heat, add a scant amount of olive oil, onion, garlic. Sauté until soft. 
  • Add the cauliflower rice and stir through the onion. Place the lid on and cook for 3 minutes.
  • Remove lid, add the cream and parmesan, stir through the cauliflower. Turn off the heat.
  • Add the pumpkin and pine nuts. Fold them gently into the caulizotto. Crumble the goats’ cheese over.
  • Warm the butter and sage if it has set, and then pour over the caulizotto. Salt & pepper to taste.

Suitable for 

This recipe is featured in the following recipe books optimised for nutrient density.  Follow the links below to find more nutrient-dense recipes optimised for YOUR goal.   

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