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Home » Recipes » Keto/Low Carb Recipes

Keto Poha (Cauliflower Poha)

Nov 23, 2022. by Bhavana Patil. 12 Comments | This post may contain affiliate links. As an Amazon Associate I earn from qualifying purchases.

Jump to Recipe

Keto poha or Cauliflower Poha recipe is made with cauliflower rice, a fantastic, low-carb, gluten-free, vegetarian Indian keto breakfast dish that can be prepared in under 30 minutes. 

keto cauliflower poha served in a bowl garnished with cilantro
Keto Poha
Jump to:
  • What is Poha?
  • How does Keto Diet work?
  • Cauliflower Rice Poha Ingredients
  • How to Make Keto Poha|Cauliflower Poha
  • Tips & Variations
  • More Low-Carb Cauliflower Recipes
  • Other Breakfast Recipes
  • Keto Poha (Cauliflower Poha)

What is Poha?

Traditional Poha is made from flattened rice, a popular breakfast/snack dish in India. It is an easy, delicious, healthy breakfast recipe made with onions, potatoes, and seasonings like chilies, lemon, and curry leaves.

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

Grate cauliflower florets with the help of a grater or food processor to resemble fine rice.

This is easy to make the recipe at home when you are on Ketogenic Diet (Keto Diet) or a low-carb diet. But, even if you are not following any diet, try this yummy cauliflower poha. I bet you will definitely love this!

OTHER KETO|LOW CARB RECIPES TO TRY FROM MY BLOG Almond Flour Dosa, Cauliflower Soup, Broccoli Spinach Soup, Zucchini Sabzi, Lauki Ki Sabji.

How does Keto Diet work?

The key with any keto diet is to trigger the process called ketosis. It’s actually a process to force your body to utilize the excess fat as energy instead of using any carbohydrates.

On the contrary, the logic should be that anything high in fat, and moderate protein but low in carbs is considered a keto food since that will trigger the ketosis process.

Cauliflower Rice Poha Ingredients

Then gather all the ingredients required to make cauliflower poha.

keto poha ingredients

How to Make Keto Poha|Cauliflower Poha

Firstly separate cauliflower into florets and stalks. Wash thoroughly. Cut the cauliflower stalk into ½-inch cubes to resemble potatoes.

Grate florets with the help of a grater or food processor to resemble fine rice or couscous.

step to grate cauliflower rice using grater collage

In a large pan, heat 2 tablespoon of ghee (alternatively, you can use one tablespoon of coconut oil with 1 tablespoon of butter instead).

Roast the peanuts till you get nice golden brown color, and set them aside.

step to roast peanuts collage

In the same frying pan, add mustard seeds once they crackle, add the green chili and curry leaves, and saute for a few seconds.

Next, add in the cauliflower stalks and cook till they are tender.

step to cook gobi stems collage

Add the onions and turmeric, season with some salt, and cook till the onions become soft.

Add in the cauliflower rice, salt, and tablespoon of water, and mix well.

step to cook onion and cauliflower rice collage

Cover with a lid and cook on medium-low heat for 2 to 3 minutes. Stir in between.

step to cook keto poha collage

Once the cauliflower is cooked, remove from heat and garnish with roasted peanuts, coriander, and lime juice, mix well.

Serve cauliflower rice poha hot.

garnish with cilantro and peanuts

The recipe is adapted from here.

Tips & Variations

  • You could also just buy cauliflower rice 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 use roasted peanuts from the store.

More Low-Carb Cauliflower Recipes

  • Cauliflower Fried Rice
  • Cauliflower Coconut Curry
  • Coconut Cauliflower Rice
  • Cauliflower Curd Rice
  • Cauliflower Rice

Other Breakfast Recipes

  • Poha
  • Sabudana Khichdi
  • Rava Upma
  • Paneer Uttapam
  • Mandakki Usli
  • Indian Masala Oats
  • Spicy Tawa Idli
  • Pongal
Tried this recipe?Don’t forget to give a ★ rating below
Cauliflower Poha served in a white bowl

Keto Poha (Cauliflower Poha)

Bhavana Patil
Keto poha |Cauliflower Poha is made with cauliflower rice which are a fantastic, low carb, gluten free, nut free, vegetarian keto breakfast dish that can be prepared under 30 minutes. 
4.89 from 9 votes
Print Recipe Pin Recipe
Servings: 2
Calories : 225
Course: Breakfast
Cuisine: Indian
Diet: Dairy-Free, Gluten-Free, Keto, Low Carb, Vegan
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
  • 2 tablespoon peanuts (groundnuts)
  • ½ cup cauliflower stocks (optional)
  • 2 tablespoon ghee or coconut oil or butter(grass fed is better)
  • 1 teaspoon mustard seeds
  • 2 green chilies finely chopped
  • 1 sprig curry leaves
  • ½ teaspoon turmeric powder
  • 1 medium onions finely chopped
  • salt to taste
  • 2 tablespoon cilantro (coriander leaves) for garnish
  • 1 teaspoon lime juice

Instructions
 

  • Firstly separate cauliflower into florets and stalks. Wash thoroughly.
  • Cut the cauliflower stalk into ½ inch cubes to resemble potatoes.
  • Grate florets with the help of a grater or food processor to resemble fine rice or couscous.
    step to grate cauliflower rice using grater collage
  • In a large pan, heat 2 tablespoon of ghee (alternatively you can use 1 tablespoon coconut oil with 1 tablespoon butter instead).
    Roast the peanuts till you get nice golden brown color and set aside.
    step to roast peanuts collage
  • In the same frying pan, add mustard seeds once they crackle, add the green chili and curry leaves, and saute for a few seconds.
  • Next, add in the cauliflower stalks and cook till they are tender.
    step to cook gobi stems collage
  • Add the onions and turmeric, season with some salt, and cook till the onions become soft.
  • Add in the cauliflower rice, salt, tablespoon of water, and mix well.
    step to cook onion and cauliflower rice collage
  • Cover with a lid and cook on medium-low heat for 2 to 3 minutes. Stir in between.
    step to cook keto poha collage
  • Once the cauliflower is cooked, remove from heat and garnish with roasted peanuts, coriander, and lime juice, mix well. Serve hot.
    garnish with cilantro and peanuts

Notes

Tips & Variations

  • You could also just buy cauliflower rice 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 use roasted peanuts from the store.
 
Note: Nutrition values are my best estimates. If you rely on them for your diet, use your preferred nutrition calculator.

Nutrition

Calories: 225kcalCarbohydrates: 11gProtein: 7gFat: 20gCholesterol: 0mgSodium: 30mgPotassium: 299mgFiber: 4gSugar: 1.9gVitamin A: 0IUVitamin C: 66mgCalcium: 20mgIron: 0.4mg
Keyword breakfast recipes, cauliflower poha, healthy, keto poha, low carb recipes, vegetarian keto recipes
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623 shares

Reader Interactions

Comments

  1. anonymous says

    July 29, 2019 at 11:53 pm

    5 stars
    Awsome healthy recipe,it turned out great

    Reply
    • bhavana says

      July 29, 2019 at 11:54 pm

      Thank you

      Reply
  2. Fitoru Fitness says

    May 01, 2020 at 10:55 am

    The recipes are very flexible and delicious. I wouldn't hesitate to recommend this to anyone!

    Reply
    • bhavana says

      May 01, 2020 at 1:18 pm

      thank you for the kind words.

      Reply
  3. Ramesh says

    July 04, 2020 at 2:18 pm

    5 stars
    It made our day... Wonderful simple recipe

    Reply
    • bhavana says

      July 04, 2020 at 11:46 pm

      Thank you Ramesh ? I am glad you guys liked the recipe, do keep trying other recipes in the blog & drop in a comment when you like something very much ?

      Reply
  4. Priya Dogra says

    October 10, 2020 at 12:31 am

    Hi Bhavana, I,m glad you have shared some great tips keto diet recipes.
    I keep doing similar things as you do. I have made recipes thank contain Cauliflower such as tandoori Cauliflower -Gobhi Mussallam, cauliflower Cakes. Keep going.

    Reply
    • bhavana says

      October 14, 2020 at 12:31 am

      Its very nice to hear from you Priya.I usually do tandoori gobi at home..but havnt tried Gobhi Mussallam,thanks for the suggestions,will try them soon.

      Reply
  5. Kiran Patel says

    February 09, 2021 at 6:44 pm

    5 stars
    I and my wife recently started Keto diet. Your recipes will satisfy our craving for traditional Indian foods without breaking our diet. You are awesome. Thank-you very much for taking the time and posting these recipes.

    Reply
    • Bhavana Patil says

      February 10, 2021 at 5:35 pm

      You're absolutely welcome Kiran 🙂 The main reason behind Keto Indian Recipes was to come up with recipes which follow Keto diet plan, yet not make me miss my favorite traditional Indian recipes. So I am super happy that you found it useful 🙂 Do try these recipes & share your feedback 🙂

      Reply
  6. Michelle says

    June 03, 2021 at 9:23 am

    5 stars
    Yum so delicious THANKYOU for your dedication

    Reply
    • Bhavana Patil says

      June 06, 2021 at 6:07 pm

      Thank you so much, Michelle 🙂 Glad you are finding these recipes helpful, appreciate your kind words 🙂

      Reply

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