Jeffrey Salazar
Upma is a traditional breakfast dish that is popular in South India, Maharashtra, and Sri Lanka. It is typically made with semolina or rice flour and is often served as a thick porridge. For those on a keto diet, a popular alternative is Keto Upma, which substitutes the semolina or rice flour with cauliflower rice. This variation maintains the flavour and texture of the original dish while providing a low-carb, gluten-free, and vegetarian option.
Can we eat Upma in a keto diet?
| Characteristics | Values |
|---|---|
| Type of Dish | Breakfast |
| Origin | South India, Maharashtra, Sri Lanka |
| Traditional Ingredients | Semolina, Vegetables |
| Keto-Friendly Alternative | Cauliflower Rice, Broccoli Rice |
| Other Ingredients | Ghee, Mustard Seeds, Cumin, Curry Leaves, Ginger, Green Chili, Peanuts, Onion, Lime Juice, Cilantro, Coconut, Yogurt |
| Preparation Time | 22 minutes |
| Calories | 270 kcal |
| Carbohydrates | 9g |
| Protein | 10g |
| Fat | 21.2g |
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What You'll Learn
Cauliflower as a substitute for semolina
Traditional Upma is a popular South Indian breakfast dish made with semolina, curry leaves, green chillies, lentils, tempering spices, and sometimes vegetables. It is aromatic, delicious, filling, and can be prepared in under 20 minutes.
However, if you're on a keto diet, you can substitute semolina with cauliflower rice. This low-carb, gluten-free, vegetarian option is a great way to enjoy Upma while adhering to your dietary restrictions.
To make Keto Upma, start by separating a cauliflower into florets and stalks. Wash them thoroughly, then mince or grate the florets using a grater or food processor until they resemble fine rice or semolina.
Heat a tablespoon of coconut oil, ghee, or olive oil in a Kadai. Add mustard seeds and let them splutter. For the keto variation, skip the urad dal and cashews that are typically added next. Instead, add curry leaves, ginger, green chilli, and hing. Saute for 30-40 seconds. Add onions and cook until soft, then add mixed vegetables and cook for another 2-3 minutes.
Now, add the cauliflower rice and salt, mixing well. Cover and cook on medium-low heat for 4 to 5 minutes. Once cooked, remove from the heat and garnish with coriander, lime juice, and grated coconut. Mix well and serve hot with Greek yogurt or coconut chutney. You can also add more vegetables of your choice or some roasted peanuts for extra crunch.
This Keto Upma recipe is a delicious and nutritious option, providing 40% lower carbs, 25% lower calories, and more nutrients than the traditional semolina version. It's a great way to enjoy a South Indian breakfast favourite while sticking to your keto diet.
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Keto Upma recipe
Keto Upma is a low-carb, gluten-free, vegetarian breakfast dish that can be prepared in under 30 minutes. It is a keto variation of the traditional Upma, a thick porridge-like breakfast dish made from coarse semolina, popular in South India, Maharashtra, and Sri Lanka.
Ingredients
- Cauliflower
- Coconut oil
- Mustard seeds
- Urad dal
- Cashews
- Curry leaves
- Ginger
- Green chilli
- Hing
- Onion
- Mixed vegetables of your choice (co: 3>carrots and peas can be skipped for Keto)
- Coriander
- Lime juice
- Grated coconut
- Greek yogurt or coconut chutney (optional)
- Roasted peanuts (optional)
Instructions
- Separate the cauliflower into florets and stalks and wash thoroughly.
- Mince or grate the florets using a grater or food processor to resemble fine rice or semolina.
- Heat one tablespoon of coconut oil in a Kadai. You can also use ghee or olive oil instead of coconut oil.
- Add mustard seeds and let them splutter.
- For the Keto variation, skip the urad dal and cashews. Instead, add curry leaves, ginger, green chilli, and hing. Saute for 30-40 seconds.
- Add the onion and cook until soft.
- Add the mixed vegetables and cook for 2-3 minutes.
- Now add the cauliflower rice and salt, and mix well.
- Once the cauliflower is cooked, remove from heat and garnish with coriander, lime juice, and grated coconut. Mix well.
- Serve hot with Greek yogurt or coconut chutney, or enjoy it as it is. You can also add roasted peanuts for a crunchy texture.
Tips
- You can also make this recipe with riced broccoli instead of cauliflower.
- If you want to add some spice, include cumin seeds and chilly.
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Keto-friendly vegetables to add
Upma is a traditional breakfast dish from South India, Maharashtra, and Sri Lanka. It is typically made from semolina, but a keto-friendly version can be made with cauliflower rice.
If you are following a keto diet, there are still plenty of vegetables that you can eat. Vegetables that grow above ground and are green and leafy are likely to be keto-friendly.
- Cauliflower: This is probably the most popular keto vegetable. It has just 3.2g net carbs per 1 cup serving and can be used as a substitute for rice, potatoes, and pizza crust.
- Broccoli: This is another versatile keto vegetable that can be used in roasting, soups, and stir-fries.
- Leafy greens: These include spinach, kale, lettuce, and arugula. They are some of the best vegetables for keto as they are low-carb and packed with nutrients.
- Zucchini: This vegetable has only 2.4g net carbs per 1 cup serving. It is a very versatile low-carb veggie that can be used to make noodles, casseroles, and bread.
- Bell peppers: These have 3.6g net carbs per 1 cup serving and are a great keto-friendly option.
- Mushrooms: Mushrooms have 2.2g net carbs per 1 cup serving and are a great source of fiber.
- Green beans: While most beans are not keto-friendly, green beans are an exception. They are a good source of magnesium and calcium and have about 7 grams of carbs per cup.
- Tomatoes: These are technically a fruit, but they are a great keto-friendly option. They have vitamins A and C, magnesium, and potassium.
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Keto Upma as a complete meal
Keto Upma is a low-carb, gluten-free, vegetarian keto dish that can be enjoyed as a complete meal at any time of the day. It is a delicious and healthy option, especially for those on a keto diet.
Ingredients
- Cauliflower (or broccoli)
- Coconut oil
- Mustard seeds
- Urad dal (optional)
- Cashews (optional)
- Curry leaves
- Ginger
- Green chilli
- Hing
- Onion
- Mixed vegetables of your choice (avoid carrots and peas for keto)
- Salt
- Coriander
- Lime juice
- Grated coconut
- Greek yogurt or coconut chutney (optional sides)
Method
- Separate the cauliflower into florets and stalks, then wash thoroughly. Mince or grate the florets using a grater or food processor to create a rice or semolina-like consistency.
- Heat coconut oil in a pan and add mustard seeds. Let them splutter.
- For the non-keto version, add urad dal and cashews, and saute until light brown. For the keto version, skip this step and proceed to the next ingredient.
- Add curry leaves, ginger, green chilli, and hing. Saute for 30-40 seconds.
- Add onions and cook until soft.
- Add mixed vegetables and cook for 2-3 minutes.
- Add the cauliflower rice and salt, mixing well. Cover and cook on medium-low heat for 4-5 minutes, stirring occasionally.
- Once cooked, remove from heat and garnish with coriander, lime juice, and grated coconut. Mix well.
- Serve hot with Greek yogurt or coconut chutney, or enjoy it as is.
Keto Upma is a tasty and nutritious option, providing a good source of protein, healthy fats, and essential vitamins and minerals. It is a quick and easy dish to prepare, making it a convenient choice for a complete meal, whether it's breakfast, lunch, or dinner.
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Keto Upma vs traditional Upma
Traditional Upma is a popular breakfast dish served in South India, Sri Lanka, and Maharashtra. It is a thick, porridge-like dish made from coarse semolina or cream of wheat (called rava, suji, or Bombay rava locally) that has been dry-roasted. It is cooked with tempered mustard seeds, cumin seeds, lentils, curry leaves, onion, ginger, and green chillies, creating a soft, savoury, and lightly spiced dish. It is often served with coconut chutney, lemon pickle, or a squeeze of lemon juice.
Keto Upma is a low-carb, gluten-free, vegetarian alternative to the traditional Upma. It is made with cauliflower rice instead of semolina and is suitable for those on a keto diet. The recipe starts by heating coconut oil or ghee in a pan, then adding mustard seeds, urad dal, and cashews (these two ingredients can be skipped for a keto variation), and curry leaves, ginger, green chilli, and hing. After sautéing for 30-40 seconds, onions are added and cooked until soft, followed by mixed vegetables. Finally, the cauliflower rice and salt are added and mixed well. It can be garnished with coriander, lime juice, and grated coconut, and served with Greek yoghurt or coconut chutney.
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Frequently asked questions
Upma is a thick, porridge-like breakfast dish that is common in South India, Maharashtra, and Sri Lanka. It is traditionally made with semolina or coarse rice flour.
Yes, you can eat Upma on a keto diet. The keto version of Upma is made with cauliflower rice instead of semolina or rice flour, making it low-carb and keto-friendly.
To make Keto Upma, you can follow a similar recipe to traditional Upma but replace the semolina or rice flour with cauliflower rice. You can also add vegetables and spices such as mustard seeds, cumin, ginger, curry leaves, and green chili. The dish is cooked until the water dries up and is often garnished with coriander and served hot.
