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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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)
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Take a pan on medium heat and add ghee.
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Once ghee is hot add mustard seeds, cumin seeds, ginger,curry leaves and Peanuts. Fry till peanuts are golden.
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Now add Onion, Green chili and fry till they are translucent.
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Add tomatoes and fry till they are mushy.
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Now add Riced cauliflower and some salt. Mix well.
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You can cook the cauliflower with lid or just on open flame. I cooked with lid as its faster.
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Once the cauliflower is cooked to your liking, add pepper, lime juice and salt if needed. Mix well.
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Garnish with Cilantro and Serve Hot.!
- You can substitute Soybeans with any other low carb vegetable of your choice.
This looks awesome! I will try it tonight! Thanks for sharing Keto recipes.