Keto Cauliflower Upma | Indian Keto Breakfast recipes | Low carb

Keto Cauliflower Upma | Indian Keto Breakfast recipes | Low carb
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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

Prep Time7 minutes
Active Time15 minutes
Total Time22 minutes
Course: Breakfast, Main Course, Side Dish
Cuisine: Indian
Keyword: cauliflower upma, keto, upma
Servings: 1
Calories: 274kcal


  • 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


  • Take a pan on medium heat and add ghee. 
  • Once ghee is hot add mustard seeds, cumin seeds, ginger,curry leaves and Peanuts. Fry till peanuts are golden.
  • Now add Onion, Green chili and fry till they are translucent.
  • Add tomatoes and fry till they are mushy. 
  • Now add Riced cauliflower and some salt. Mix well. 
  • You can cook the cauliflower with lid or just on open flame. I cooked with lid as its faster. 
  • Once the cauliflower is cooked to your liking, add pepper, lime juice and salt if needed. Mix well. 
  • Garnish with Cilantro and Serve Hot.! 


  1. You can substitute Soybeans with any other low carb vegetable of your choice.
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Keto Cauliflower Upma | Indian Keto Breakfast recipes | Low carb
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