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Cauliflower Upma served in a bowl with lemon wedges on the side
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5 from 7 votes

Cauliflower Upma (Keto Upma)

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.
Course Breakfast
Cuisine Indian, South Indian
Keyword cauliflower recipes, cauliflower upma, healthy, keto indian recipes, keto recipes, keto upma
Diet Gluten-Free, Keto, Low Carb, Vegan, Vegetarian
Method Stovetop
Prep Time 15 minutes
Cook Time 10 minutes
Total Time 25 minutes
Servings 2
Calories 270kcal
Author Bhavana Patil

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: 270kcal | Carbohydrates: 9g | Protein: 10g | Fat: 21.2g