Ketogenic Breakfast Recipes: Keto Upma

While on ketogenic diet, it is common to hear people complaining about having eggs for breakfast every morning. They crave for a change in taste and today’s recipe will help you do just that. This recipe recreates a popular vegetarian, south Indian breakfast item called Upma which is originally made from semolina but today to make it keto-friendly we’re using cauliflower.

Keto Upma (Indian Breakfast Dish) | Keto Recipes

Macros per serving:
Calories: 223
Net Carbs: 6g
Carbs: 9g
Fat: 20g
Protein: 5g
Fiber: 3g

Recipe makes 2 servings.  Or it could be 1 big serving. Depending on how much you eat.

Ingredients for Keto-Upma

– 200 grams Cauliflower
– 2 Tbsp Ghee/Oil Butter
– 20 grams Peanuts
– 5 grams ginger
– 50 grams Onion
– 4-5 Curry Leaves
– 1 Tsp Cumin Seeds
– 1 Tsp Mustard Seeds
– 1 Green Chilly (Chop for maximum spice)
– Coriander for garnish

Preparation:

1. Blitz the cauliflower florets in a food processor with the blade attachment to get a cous cous type consistency
2. Head 2 tbsp ghee in a kadahi/wok/frying pan and add in the mustard seeds and cumin.
3. Once they start to sizzle add in the onion, curry leaves, ginger and chilly and season with salt
4. Fry the onions till they are translucent and just start colouring.
5. Add in the cauliflower and fry for a few minutes
6. Add a cup of water and cover and cook for 10 minutes
7. Keep checking and stirring every few minutes to ensure nothing sticks.
8. Cook till the water dries up and finish with fresh coriander.

Transcripts of the Video:

00:00
horns up and welcome to a brand new
00:02
episode of head bangers kitchen today
00:04
I’ve got an exciting recipe for you guys
00:07
now one of the complaints I hear from
00:09
people is we get tired of eating eggs
00:11
for breakfast and what are the other
00:13
things we can have for breakfast so
00:15
today I’m doing a keto version of
00:17
something called upma now upma is a
00:20
South Indian breakfast that is made out
00:22
of semolina flour actually and it’s
00:25
fried with onions and it’s it’s it’s
00:27
really quite delicious it’s very simple
00:29
very basic very humble but oh my god it
00:32
is delicious
00:33
of course being on keto we can’t have
00:35
semolina flour so what else can we
00:37
replace that with take a guess
00:39
yep cauliflower and it lends itself
00:43
perfectly to the dish anyway don’t take
00:46
my word for it let’s go make the recipe
00:48
then you guys try making it at home and
00:49
tell me what you think anyway before we
00:51
go I have a small request
00:53
please hit the bell icon so that you get
00:55
notifications when I upload new recipes
00:58
anyway enough jibber-jabber let’s go and
01:00
make that keto upma so to make our opmod
01:03
we’re going to first take our
01:05
cauliflower florets and put them in our
01:07
blender and we’re going to use the blade
01:10
attachment and we’re going to just blend
01:12
it till it’s like a couscous consistency
01:14
now I use the grater attachment for a
01:17
more rice like consistency but upma is
01:20
more like couscous so that is why we are
01:22
using the blade attachment once it looks
01:24
something like this we’re good to go I’m
01:27
going to heat up two full tablespoons of
01:30
ghee in my car I which is basically like
01:33
an Indian saucepan and the reason is
01:35
that we need lots of fat on keto so I’m
01:38
going to make sure that we get it into
01:40
that I’m going to add a teaspoon of
01:42
cumin seeds and a teaspoon of mustard
01:45
seeds
01:47
once that starts sizzling a little bit
01:49
I’m going to add in my ginger I’m now
01:52
going to add in a chopped onion I’m also
01:56
going to add in one green chilli that
01:59
has been deseeded because you guys know
02:00
I don’t like spicy food but you can
02:02
leave those seeds right in my curry
02:04
leaves and some peanuts just because we
02:08
like a little bit of crunch and the
02:10
original recipe calls for the dal or
02:12
lentil which we can’t use anyway give
02:15
that all a good mix now I’m just gonna
02:18
season this mixture to help the onions
02:20
along their way always good to season
02:23
your dish throughout the journey it
02:24
takes and now you just want to cook
02:26
these onions
02:27
low and slow till they start you just
02:30
about get some color we don’t really
02:32
want to get much color on them but just
02:34
till they start getting some color so
02:36
every once in a while give it a good mix
02:39
now once our onions are starting to look
02:42
like they’re going to caramelize we’re
02:43
going to add in our cauliflower couscous
02:46
and then give it all of gold mix you
02:49
want to fry that raw cauliflower with
02:51
the spices now I’m just gonna season
02:55
that cauliflower with some salt and I’m
02:57
gonna pour in some water and then just
03:00
cover it and let it cook now you want to
03:03
cook this till the cauliflower becomes
03:05
nice and tender so every once in a while
03:07
keep checking in on it give it a good
03:09
mix make sure nothing is sticking to the
03:11
bottom of the pan you want to cook it as
03:13
all the water has dried out and you
03:15
basically have a lovely cauliflower
03:17
achma now I’ll call it now upma has been
03:20
cooking for about 10 minutes and it
03:21
looks about done so I’m gonna finish it
03:24
off with a garnish of fresh coriander
03:26
because that always just enhances the
03:29
dish tenfold in my humble opinion anyway
03:33
that’s pretty much it our cauliflower
03:35
upma of Kito upma is ready and whoo yeah
03:39
that looks pretty good and I can’t wait
03:42
to tuck it anyway enough jibber-jabber
03:44
time to taste alright folks here’s the
03:47
moment that I have been waiting for to
03:50
taste the upma because I quite like my
03:52
Optima and I love it specifically
03:55
because it’s not a spicy dish it’s still
03:58
so flavorful
04:00
and you must be noticing and wondering
04:02
siyul you didn’t put any other spices in
04:04
this but honestly it doesn’t need
04:06
anything more I mean there are people
04:08
who will put some turmeric or some red
04:10
chilli powder but for me
04:12
plain and simple upma is just about
04:15
right anyway let me taste oh yeah mmm
04:25
that crunch from the peanuts and the
04:29
cauliflower is perfectly tender and the
04:33
mustard seeds the cumin the curry leaves
04:35
it is it is so flavorful
04:39
it is delicious I mean I’d be happy
04:43
eating this you know any given day of
04:45
the week it’s absolutely spot-on and if
04:48
you’re bored of eggs for breakfast this
04:49
is the perfect replacement this one day
04:53
the keto dosa one day a waffle one day
04:55
eggs another day you’ve got yourself a
04:58
week’s worth of breakfast and if you
04:59
rotate it you will never get bored
05:00
anyway enough jibber-jabber I will see
05:03
you guys on the next episode of head
05:05
bangers kitchen Cheers and keep cooking
05:09
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05:12
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05:13
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05:20
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05:28
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05:32
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