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Keto Cauliflower Upma-easy keto breakfast recipe

Bored of eating eggs?! Try this flavorful keto breakfast recipe instead “Cauliflower Upma”!

Cooking Method
Cuisine
Courses ,
Time
Prep Time: 5 min Cook Time: 20 min
Servings 3
Description

Upma is a South Indian style breakfast dish. The taste and texture of keto upma  is very similar to the upma that is made from Semolina! The aroma of curry leaves, cumin seeds, mustard seeds and ghee makes this very flavorful.

(Net carbs per serving: 4.2g)

Ingredients
  • Cauliflower (medium head (~800g))
  • Oil
  • Ghee
  • 1 tablespoon Peanuts
  • 1/4 teaspoon Cumin seeds
  • 1/4 teaspoon Mustard seeds
  • 8-10 Curry leaves
  • 1/4 teaspoon Hing or Asafoetida
  • 2 tablespoons Onion (chopped)
  • 1/4 teaspoon Black Pepper powder
  • Lime juice (to taste)
  • Red chilli flakes (to taste)
  • Salt (to taste)
  • 1 tablespoon Coriander leaves
Instructions

  1. Grind or grate a medium sized cauliflower head

  2. Set a pan (preferably non-stick) on medium heat. 

  3. Add oil, followed by ghee

  4. Once the ghee melts, add cumin seeds, mustard seeds, peanuts, hing and Curry leaves

  5. Stir for ~30sec or until the peanuts then slightly golden brown in color

  6. Add the ground cauliflower 

  7. Stir fry the cauliflower until it turns slightly brown. Thais should take ~10 min

  8. Add salt, pepper powder and dessicated coconut 

  9. Squeeze some lime juice and give it a stir

  10. Add red chilli flakes, and stir

  11. Garnish with coriander leaves

Nutrition Facts per serving (from MyFitness Pal)

Servings 3

Amount Per Serving
Calories 156kcal
% Daily Value *
Total Fat 12g19%
Saturated Fat 5.2g26%
Sodium 417.7mg18%
Potassium 313.7mg9%
Total Carbohydrate 9.5g4%
Dietary Fiber 5.3g22%
Sugars 4.6g
Protein 4.6g10%
Vitamin A 5 IU
Vitamin C 142.5 mg
Calcium 3.8 mg
Iron 6 mg
Net Carbohydrates 4.2g

* No Added Sugars. The sodium content may vary based on the amount of salt added in the recipe. Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

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