Low Carb Polenta with Cauliflower (Keto, Gluten Free)

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Low carb polenta is the perfect alternative to traditional polenta and just as versatile as the real deal! Inspired by Northern Italy’s classic dish, this creamy "polenta" swaps out high-carb ingredients for a combination of almond meal and cauliflower rice. The result? A delicious, keto-friendly alternative that delivers the same comforting texture without the grams of carbohydrates found in yellow cornmeal.

A white bowl with low carb polenta and a serving spoon.

what is polenta?

Polenta is a classic Italian dish made from coarsely ground cornmeal that’s cooked into a thick, creamy porridge.

Traditionally, it’s simmered with water or broth and often finished with butter, cheese, or cream for extra richness. Once cooled, polenta can also be sliced and grilled or fried, making it a versatile side dish.

While delicious, traditional polenta is high in carbohydrates, which isn’t ideal for those following a low-carb or ketogenic lifestyle. It's also made from cornmeal which means it's not suitable if you're following a grain-free diet or eating for optimal metabolic health.

That’s where this keto-friendly version comes in—by using cauliflower rice and almond meal instead of cornmeal, you'll get the same creamy texture and comforting flavor without the extra carbs.

Keto polenta in a bowl with a wooden spoon and parsley.

why this recipe works

If you're like me and love healthier versions of your favorite Italian cuisine, this simple recipe comes together with just a handful of ingredients making it one of the easiest low-carb foods to prepare.

Unlike traditional polenta, which is made from cornmeal and packed with carbs, this keto-friendly version swaps in cauliflower rice for a lighter, more nutritious alternative.

The result is a creamy, satisfying cauliflower polenta that mimics the comforting texture of the traditional dish without the blood sugar spike.

Not only is this dish incredibly easy to make, but it also pairs well with a variety of meals!

Serve it alongside my low-carb pot roast with gravy or braised beef shanks for a rich, hearty dinner. My family also likes it topped with my low-carb spaghetti sauce, or as a base for grilled meats and roasted vegetables.

Plus, I absolutely love that it’s packed with healthy fats, helping you stay full longer while keeping your macros in check. This low-carb polenta is a must-try addition to your meal rotation.

It is:

Made with simple, whole ingredients, making it a good option for anyone following a ketogenic diet or a grain-free or low-carb lifestyle.
Low in grams of net carbs compared to plain polenta, helping to support weight loss, insulin sensitivity, and stable blood sugar.
Contains nutrient-dense foods like cauliflower, olive oil, and almonds, which can maintain a steady metabolic state.
Just like the real thing, this is a great side dish for stews, grilled meats, or as a creamy base for hearty meals.

Low-carb polenta with harissa shrimp on a plate.

ingredients for low-carb polenta

Here's a look at the main ingredients you'll need:

Cauliflower rice. A low-carb diet friendly ingredient that mimics polenta’s texture while adding fiber and nutrients. Frozen cauliflower rice makes prep easier.
Almond meal. Nutty with a great texture, almond meal (not almond flour) adds thickens the dish and adds a slightly gritty texture. If you don't have any on hand, you can always process whole almonds until they're sandy in texture.
Chicken or vegetable broth. Adds flavor while keeping the dish moist. Opt for low-sodium or homemade broth.
Parmesan cheese. Brings umami flavor and a touch of saltiness for a rich, savory taste.
Butter. Enhances creaminess and gives the polenta a silky finish. Grass-fed butter adds extra nutrients.
Olive oil. Used for sautéing, it adds healthy fats and a light, fruity flavor.

how to make low-carb polenta

Here's a look at how to make it but be sure to scroll to the bottom of the page to view the full recipe in the printable recipe card.

Heat 1 tablespoon of olive oil over medium-high heat in a large skillet. Add the cauliflower rice and cook for 2-3 minutes, stirring occasionally.

Pour in the broth and bring to a boil. Reduce to medium heat and gradually whisk in the almond meal, ensuring it blends smoothly.

Whisking low-carb polenta in a stainless steel pot.

Simmer for 3-5 minutes, stirring frequently, until the mixture thickens and the cauliflower softens.

Whisk in Parmesan cheese and butter, stirring until fully incorporated. Season with salt, paprika, and black pepper to taste.

recipe notes and tips

Add more almond meal for the best texture if the mixture appears too thin.
A food processor or stick blender can help create a creamier consistency, especially if your cauliflower rice is on the coarse side.
Store leftovers in an airtight container in the fridge for up to three days. Reheat over low heat with a splash of broth to maintain its creamy texture.
Want to experiment with keto-friendly alternatives? Try swapping an almond meal for a combination of almond flour and a small amount of coconut flour for a unique take on this classic side dish.
This recipe is adapted from Danielle Walker’s Healthy in a Hurry, one of my favorite cookbooks featuring gluten-free, dairy-free, and grain-free recipes that I've found can easily be adapted for a low-carb or low-glycemic lifestyle.

Low-carb polenta in a bowl with a wooden spoon.

frequently asked questions

Can I make this keto polenta ahead of time?

Yes! You can prepare it in advance and store it in an airtight container in the fridge for up to 3 days. Reheat on the stovetop over low heat, adding a splash of broth or cream to bring back the creamy consistency.

Is cauliflower polenta as filling as traditional polenta?

Yes! While it’s lower in carbs, the healthy fats from butter, olive oil, and Parmesan help keep you full longer, too.

Can I make this dairy-free?

Simply swap the butter for a dairy-free alternative like ghee or coconut oil, and use nutritional yeast instead of Parmesan for a cheesy flavor without the dairy.

Can I use fresh cauliflower instead of frozen?

I've done this a time or two. It does take a little more prep! Just rice fresh cauliflower in a food processor. If your grocery store sells fresh riced cauliflower, that will work too, and is just as much of a time-saver as frozen cauliflower rice.

What can I serve with keto polenta?

This dish pairs well with keto-friendly proteins like grilled chicken, short ribs, shrimp, or even a hearty keto chili. It also works as a creamy base for roasted vegetables and rich, savory sauces.

How do I make it even creamier?

For an ultra-creamy texture, blend the cooked cauliflower mixture with an immersion blender or stir in a little heavy cream, cream cheese, or mascarpone cheese at the end.