Quick and Healthy Keto Upma Recipe

Finding a delicious and satisfying low-carb breakfast can be challenging, but this Keto Upma recipe is here to save the day! Upma, a traditional South Indian breakfast, is usually made with semolina. In this keto-friendly version, we swap semolina with nutrient-dense cauliflower rice to keep it low-carb while retaining all the delicious flavors. Let’s dive into the step-by-step recipe for this healthy and quick breakfast option.

Ingredients

• 2 cups cauliflower rice (fresh or frozen)

• 1 small onion, finely chopped

• 1/2 cup mixed vegetables (like bell peppers, carrots, peas, etc., finely chopped)

• 1-2 green chilies, finely chopped

• 1/2 teaspoon mustard seeds

• 1/2 teaspoon cumin seeds

• 1/4 teaspoon turmeric powder

• Salt to taste

• 2 tablespoons ghee or coconut oil

• Fresh coriander leaves for garnish

• Lemon juice (optional)

Instructions

Step 1: Prepare the Cauliflower Rice

1. Grate or Process the Cauliflower: If using fresh cauliflower, wash and grate it using a grater or food processor to form small, rice-like granules.

Step 2: Cook the Vegetables

1. Heat the Ghee or Coconut Oil: In a large skillet or pan, heat the ghee or coconut oil over medium heat.

2. Add Mustard and Cumin Seeds: Once the oil is hot, add the mustard seeds. Let them splutter, then add the cumin seeds and sauté for a few seconds until fragrant.

3. Sauté Onions and Chilies: Add the finely chopped onions and green chilies. Sauté until the onions become translucent.

4. Add Mixed Vegetables: Add the mixed vegetables and stir-fry for a few minutes until they are tender yet crisp.

Step 3: Cook the Cauliflower Rice

1. Add Cauliflower Rice: Add the cauliflower rice to the skillet. Mix well with the vegetables and spices.

2. Season and Cook: Add turmeric powder and salt to taste. Mix everything thoroughly. Cover the skillet and cook for 5-7 minutes, stirring occasionally, until the cauliflower is cooked through but not mushy.

Step 4: Final Touches

1. Garnish: Once cooked, garnish the Keto Upma with fresh coriander leaves. For an added zing, squeeze some lemon juice over the top.

2. Serve: Serve the Keto Upma hot, either on its own or with a side of coconut chutney or yogurt.

Tips & Tricks

• Customize the Vegetables: Feel free to add or substitute your favorite low-carb vegetables like zucchini, spinach, or mushrooms.

• Spice Level: Adjust the number of green chilies according to your spice preference. You can also add a dash of black pepper for extra heat.

• Meal Prep: This Keto Upma can be prepared in advance and stored in the refrigerator for up to 3 days. Just reheat before serving.

Health Benefits of Keto Upma

1. Low in Carbs: This recipe is perfect for those following a ketogenic diet as it is low in carbohydrates and high in healthy fats.

2. Rich in Nutrients: Cauliflower is packed with vitamins, minerals, and antioxidants, making this dish nutritious as well as delicious.

3. Supports Weight Loss: The high fiber content of this Keto Upma helps keep you full for longer, aiding in weight management.

4. Gluten-Free: This recipe is naturally gluten-free, making it suitable for those with gluten intolerance or celiac disease.

Conclusion

Keto Upma is a fantastic low-carb alternative to the traditional Upma, offering the same comforting flavors without the carbs. It’s easy to make, nutritious, and perfect for a quick breakfast or a light meal. Give this quick and healthy Keto Upma recipe a try, and enjoy a delicious start to your day while staying on track with your keto diet!

I hope you find this blog post on Quick and Healthy Keto Upma Recipe helpful and inspiring. Feel free to share your cooking experiences and any variations you might try. Happy cooking! 🥘🌿

What do you think? Ready to whip up some tasty Keto Upma? If you have any other requests or need more ideas, just let me know!