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Home » Recipes » Keto/Low Carb Recipes

Cauliflower Upma Recipe (Keto Upma)

Aug 29, 2022. by Bhavana Patil. 1 Comment | This post may contain affiliate links. As an Amazon Associate I earn from qualifying purchases.

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Cauliflower Upma|Keto Upma recipe is made with cauliflower rice and a few vegetables, a delicious, low carb, gluten-free, vegetarian keto breakfast dish that can be prepared in under 30 minutes. 

cauliflower upma served in a bowl with lemon wedges on the side
Cauliflower Upma

Today I am sharing a Keto version of upma made with cauliflower rice. As we all know, cauliflower is a low-carb vegetable and go-to solution for vegetarian keto recipes.

This Healthy Cauliflower Upma is 40% lower in carbs, 25% lower in calories, and more nutrients than the traditional semolina upma version.

I tried this upma a few days back for breakfast. Trust me, the taste and texture are no less than traditional upma.

Everyone in my family loved it and if you love to eat vegetables, try this healthy cauliflower upma, which has only vegetables. I also love Coconut Cauliflower Rice for my lunch.

Is Cauliflower Rice Upma Keto friendly?

Yes! You can skip carrots and green peas in this cauliflower rice upma recipe and replace them with broccoli, green beans, mushrooms, and bell peppers if you are on Keto Diet.

Other Keto Recipes from my blog are Broccoli Spinach Soup, Zucchini Sabzi, Lauki Ki Sabji|Bottle Gourd Curry, Keto Dosa|Almond Flour dosa, Cauliflower Fried Rice

If you are on a Keto or Low Carb Diet, then check out Keto Indian Food Recipes Collection.

What is Upma?

Traditional Upma is a breakfast dish typical in South India, Maharashtra, and Sri Lanka. Upma is a thick, porridge-like breakfast dish that is made from coarse semolina that has been dry-roasted.

This Cauliflower Rice Upma

  • is healthy and delicious
  • is paleo, vegan, keto, gluten-free, and low carb
  • requires just a few minutes of prep work and is cooked in less than 20 minutes
  • Good lunch box and breakfast option

How to Make Cauliflower Upma

How to Make Cauliflower Rice

Firstly, separate cauliflower into florets and stalks. Wash thoroughly.

Mince or grate florets with the help of a grater or food processor to resemble fine rice or semolina.

cauliflower rice preparation in a food processor
cauliflower rice

To Prepare Cauliflower Upma

Firstly, heat one tablespoon of coconut oil in a Kadai. Then, add mustard seeds, let them splutter.

Next, add urad dal and cashews and saute till they turn light brown. For Keto variation, skip urad dal and cashews.

Add curry leaves, ginger, green chili, and hing. Saute for another 30-40 seconds.

Next, add the onions and cook till the onions become soft.

step to prepare tempering and saute onions collage

Then add the mixed vegetables and cook for 2-3 minutes. Now add cauliflower rice, salt, mix well.

step to cook veggies and cauliflower rice collage

Then cover with a lid and cook on medium-low heat for 4 to 5 minutes. Stir in between and turn off the flame.

I have not added extra water in this recipe, but if you like upma to be soft and porridge consistency, adds little water and cook.

Once the cauliflower is cooked, remove from heat and garnish with coriander, lime juice, and grated coconut, mix well and serve hot.

The healthy Cauliflower upma recipe is ready & serve hot with greek yogurt or coconut chutney.

step to add cilantro and fresh coconut collage

What to serve with Cauliflower Upma?

Cauliflower Upma can be served with yogurt or coconut chutney. If you dont prefer sides, it can be eaten as it is.

Tips & Variations

  • You can also add more vegetables of your choice.
  • Cauliflower rice is easily available in the frozen section in Costco or Walmart, and other supermarkets. I mostly prepare cauliflower rice at home and refrigerate it for 2-3 days.
  • You can also add roasted peanuts.
  • You can also use ghee or olive oil instead of coconut oil for this recipe.
  • You can also skip carrots and peas if you are on Keto Diet.

More Cauliflower Recipes

  • Cauliflower Manchurian
  • Keto Poha/Cauliflower Poha
  • Cauliflower Potato Stir Fry
  • Cauliflower Soup
  • Cauliflower Coconut Curry

More Breakfast Recipes

  • Restaurant Style Upma
  • Mandakki Usli
  • Poha
  • Pongal
  • Bread Upma
  • Veg Mayonnaise Sandwich
  • Sabudana Khichdi
cauliflower upma served in a bowl with lemon wedge and cilantro on the side
Cauliflower Upma
Tried this recipe?Don’t forget to give a ★ rating below
Cauliflower Upma served in a bowl with lemon wedges on the side

Cauliflower Upma (Keto Upma)

Bhavana Patil
Cauliflower Upma|Keto Upma is made with cauliflower rice and few vegetables which is delicious, low carb, gluten free, vegetarian keto breakfast dish that can be prepared under 30 minutes.
5 from 6 votes
Print Recipe Pin Recipe
Servings: 2
Calories : 270
Course: Breakfast
Cuisine: Indian, South Indian
Diet: Gluten-Free, Keto, Low Carb, Vegan, Vegetarian
Method: Stovetop
Prep Time : 15 minutes
Cook Time : 10 minutes
Total Time : 25 minutes

Ingredients
  

Measuring cup used 1 cup = 250 ml

  • 2 cups cauliflower rice
  • 1 medium onion finely chopped
  • 1.5 cups mixed vegetables (carrot, green beans ,green peas)
  • 1 tablespoon coconut oil
  • 1 teaspoon mustard seeds
  • 1 stalk curry leaves
  • 2 green chilies
  • 1 teaspoon ginger minced
  • a pinch of asafetida (hing)
  • salt to taste
  • 1 tablespoon lemon juice
  • 1 tablespoon coriander leaves for garnish
  • 1 tablespoon grated coconut (fresh or frozen)

Instructions
 

How to Make Cauliflower Rice

  • Firstly, separate cauliflower into florets and stalks. Wash thoroughly.
    Mince or grate florets with the help of a grater or food processor to resemble fine rice or semolina.

To Prepare Upma

  • Firstly, heat one tablespoon of coconut oil in a Kadai. Then, add mustard seeds, let them splutter.
  • Next, add urad dal and cashews and saute till they turn light brown. For Keto variation, skip urad dal and cashews.
    Add curry leaves, ginger, green chili, and hing. Saute for another 30-40 seconds.
  • Next, add the onions and cook till the onions become soft.
  • Then add the mixed vegetables and cook for 2-3 minutes. Now add cauliflower rice, salt, mix well.
  • Then cover with a lid and cook on medium-low heat for 4 to 5 minutes. Stir in between and turn off the flame.
    I have not added extra water in this recipe, but if you like upma to be soft and porridge consistency, adds little water and cook.
  • Once the cauliflower is cooked, remove from heat and garnish with coriander, lime juice, and grated coconut, mix well and serve hot.
  • Cauliflower Upma is Ready & serve hot with greek yogurt or coconut chutney.

Notes

Tips & Variations

  • You can also add more vegetables of your choice.
  • Cauliflower rice is easily available in the frozen section in Costco or Walmart and other supermarkets. I mostly prepare cauliflower rice at home and refrigerate it for 2-3 days.
  • You can also add roasted peanuts.
  • Can also use ghee or olive oil instead of coconut oil for this recipe.
  • You can also skip carrots and peas if you are on Keto Diet.
 
Note: Nutrition values are my best estimates. If you rely on them for your diet, use your preferred nutrition calculator.

Nutrition

Calories: 270kcalCarbohydrates: 9gProtein: 10gFat: 21.2g
Keyword cauliflower recipes, cauliflower upma, healthy, keto indian recipes, keto recipes, keto upma
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  1. Josphine Girres says

    April 02, 2021 at 2:55 am

    Aww!

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