Keto Cauliflower Upma | Indian Keto Breakfast recipes | Low carb

Keto Cauliflower Upma | Indian Keto Breakfast recipes | Low carb

Keto Cauliflower Upma is very easy to make and great option for breakfast or even as a meal. I am going to used Riced cauliflower instead of regular semolina or seviyan. Also I am going to use less onions/tomatoes to maintain my carbs but I suggest not skipping them as they give intense flavor and taste and you will not miss the regular upma if you make this way. 

Talking about macros for this Upma, I didn’t take macros from ginger,mustard seeds, cumin seeds etc as I used them in tiny quantities. This recipe makes 1 serving and has only 274 calories and you definitely increase the calories amount by adding some extra ghee or butter. Since I also drank some Keto Chai, I limited my calories/fat in Upma. 

Macros from ( Onion, Tomato, Edamame(soy beans), Cauliflower,Peanuts & ghee) – One serving

Calories – 274

Net carbs – 9.2 gms (If this is too much for you then skip peanuts and reduce the onion amount)

Protein – 10.8 gms

Fat – 21.6 gms

This Keto Cauliflower Upma can be also made with riced broccoli as well. If you have some leftover cauliflower rice then this is a super easy savory recipe that is so delicious. 

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I hope you try out this amazing Keto Cauliflower Upma  and do comment below and let me know how you like this recipe. 

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Keto Cauliflower Upma | Indian Keto Breakfast recipes | Low carb

  • 1 tbsp Ghee or Butter or Oil
  • 4-5 Curry leaves
  • 1 tsp Chopped Ginger
  • 1/4 tsp Mustard seeds
  • 1/4 tsp Cumin seeds
  • 1 tsp Turmeric powder
  • 1 tbsp Peanuts (optional)
  • 1 Green chili (chopped, adjust to taste)
  • 1/4 cup Onion, chopped
  • 1/4 cup Tomato, chopped
  • 1.5 cup Cauliflower, riced
  • Salt (to taste)
  • few pinches Black pepper (to taste)
  • Lime juice (to taste)
  • Cilantro, chopped (for garnish)
  1. Take a pan on medium heat and add ghee. 

  2. Once ghee is hot add mustard seeds, cumin seeds, ginger,curry leaves and Peanuts. Fry till peanuts are golden.

  3. Now add Onion, Green chili and fry till they are translucent.

  4. Add tomatoes and fry till they are mushy. 

  5. Now add Riced cauliflower and some salt. Mix well. 

  6. You can cook the cauliflower with lid or just on open flame. I cooked with lid as its faster. 

  7. Once the cauliflower is cooked to your liking, add pepper, lime juice and salt if needed. Mix well. 

  8. Garnish with Cilantro and Serve Hot.! 

  1. You can substitute Soybeans with any other low carb vegetable of your choice.

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