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Keto Upma (Cauliflower Upma)

Keto Upma (Cauliflower Upma)
  • Prep Time
    20 min
  • Cook Time
    20 min
  • Serving
  • Ready In
    20 min

Keto upma for keto diet

This cauliflower upma recipe is based on wheat semolina. This is perfect keto upma for weight loss for those wanting to include in their dinner. Being based on cauliflower as main ingredient this upma recipe is a low carb recipe. Single serving of this upama has nearly 14.29 grams of carbs which is very low as compared to regular upma hence can be added by those who are following keto diet.

Keto diet is based on the principle of ketosis where body utilises fats to produce energy required. Whenever we follow keto diet, it is very important to restrict the carbs in the daily food, we cannot eat high carbohydrates cereals – based food. General vegetarian diet is centred around cereals and legumes followed by vegetables. Hence it is very difficult to get a low carb combination of recipes in veg diet plan for keto diet. Non vegetarian food like egg, chicken, fish, sea foods are low carb foods and can be easily added in the keto diet. But those who are vegetarians, it is tough to follow keto diet in absence of low carb recipes. Because grains and pulses contain high carbohydrates and cannot form main ingredient of keto diet. So here I am with one healthy upma recipe, which we can have in our breakfast or dinner as upma for weight loss or keto upma.

How to make keto upma?

So, friends, today will see how to make cauliflower upma. Cauliflower upama is low calorie and low carb recipe we can easily add it in our veg diet plans. Cauliflower upama is easy to prepare recipe. In this recipe we are not going to add wheat semolina or sooji or any grain, but instead will take cauliflower as grain or base ingredient. This recipe is made from vegetables and increase the content of protein I am using paneer (Indian cottage cheese). it is a healthy and notorious recipe. Cauliflower upma, is tasty, healthy and nutritious but can’t assume it will taste like regular rava (wheat semolina) upma. It is a different recipe, where I have used cauliflower as a grain, so that I can have more vegetables in my diet. Friends, it tastes like vegetables stir fry. When I had this upma, it will be filling and light to my stomach.

Highlights this keto upma recipe

  1. No cereals or pulses used. This upama is a gluten free recipe, so Suitable for people following keto diet
  2. This upma provides good amount of vitamin C, almost 3 times the daily requirement of 40 mg.
  3. Cauliflower helps in weight loss as it is a low – calorie vegetable, 100 g cauliflower has only 23 kilo calories
  4. Cauliflower upma is loaded with fiber, it helps to prevents constipation. This is an ideal upma for weight loss, control blood sugar and control cholesterol.
  5. It is a low carb vegetable; it can easily replace the grains.
  6. We can make so many recipes from cauliflower, like cauliflower upma, cauliflower rice, cauliflower pizza, cauliflower fried rice.
  7. This upma is the ideal way to add more vegetables in our veg diet plans. Cauliflower is rich in antioxidants too. Cauliflower contain sulforaphane. Based on studies, it is learnt that it helps to reduce the diabetes, heart disease and other disease.

Best time to make keto upma: Dinner or breakfast?

Since it contains low calories and high fiber this keto upma will provide you satiety in a single serving as suggested.  It is recommended to add single serving of this upama into dinner.


People with thyroid should avoid this keto upma. Cauliflower is the cruciferous vegetables, those who have thyroid issues, they can have in moderation cruciferous vegetables, like cauliflower, cabbage, and broccoli. Persons taking medicines for thinning of blood should not all of a sudden start eating a lot of cauliflower since the high quantities of vitamin K may respond adversely with the medicines.

Read more Healthy recipes


Ingredients of Keto Upma

Recipe Nutrition – Cauliflower upma single serving

Keto upma nutrition facts compared with male and female DRI (Dietary Reference Intake)

Serving size: 1 keto upma

Calories in keto upma

a. Calories in keto upma are 208.09 kCal; as much as 10.40 % of male DRI of 2000 kCal. Therefore, it can attain 13.87 % of female DRI of 1500 kCal.

b. Protein forms 22.16 % of the calories

c. Carbs form 27.47 % of the calories in keto upma.

d. Fats form 47.58 % of the calories.

Macros in keto upma

a. Protein in keto upma – 11.53 gm, particularly 15.37 % of male DRI of 75 gm. Further, it can complete 20.50 % of female DRI of 56.25 gm. In general, protein DRI is 15% of calories.

b. Carbs in keto upma – 14.29 gm, therefore, is 5.20 % of male DRI of 275 gm. Therefore, it can achieve 6.93 % of female DRI of 206.25 gm. To clarify, carbohydrates DRI is 55% of calories.

c. Fats in keto upma – 11 gm, notably 16.50 % of male DRI of 66.67 gm. As a result, a woman gets 22.00 % of female DRI of 50.00 gm. Markedly, fats DRI is 30% of calories.

d. The Fibre in keto upma – 10.07 gm, thus is, 26.50 % of male DRI of 38 gm. Consequently, females get 40.28 % of female DRI of 25 gm.

e. Soluble Fibre – 2.82 gm, particularly 28.20 % of male DRI of 10 gm. Consequently, females will get as much as 28.60 % of female DRI of 9.86 gm.

f. Total Free Sugar – 6.72 gm, which is not only 11.20 % of male DRI of 60 gm but also 13.44 % of female DRI of 50 gm.

Vitamins in keto upma

a. Vitamin A – 99.16 mcg, as much as 11.02 % of male DRI of 900 mcg. Furthermore, women can get as much as 14.17 % of female DRI of 700 mcg.

b. Thiamine (Vitamin B1) – 0.19 mg, particularly 15.83 % of the daily requirement of males of 1.2 mg. Subsequently, females will get 17.27 % of female DRI of 1.1 mg.

c. Riboflavin (Vitamin B2) – 0.19 mg, therefore, is 14.62 % of male DRI of 1.3 mg. Besides, women also get 17.27 % of female DRI of 1.1 mg.

d. Niacin (Vitamin B3) – 1.99 mg, notably 12.44 % of male DRI of 16 mg and 14.21 % of female DRI of 14 mg.

e. Pyridoxine (Vitamin B6) – 0.38 mg, thus is, 29.23 % of DRI of 1.3 mg for males and females.

f. Biotin (Vitamin B7) – 11.38 mcg, therefore, is 37.93 % of DRI of 30 mcg for males and females.

g. Total Folate (Vitamin B9) – 144.11 mcg, as much as 36.03 % of DRI of 400 mcg for males and females.

h. Cobalamin (Vitamin B12) – 0 mcg, particularly 0.00 % of DRI of 2.4 mcg for males and females

i. L-ascorbic acid (Vitamin C) – 118.35 mg, therefore, is 131.50 % of male DRI of 90 mg. Further, it is 157.80 % of female DRI of 75 mg.

j. Calciferol (Vitamin D) – 3.81 mcg, notably 76.20 % of DRI of 5 mcg for males and females.

k. Alpha-tocopherol (Vitamin E) – 0.54 mg, thus is, 3.60 % of DRI of 15 mg for males and females.

l. Vitamin K – 38.4 mcg, as much as 32.00 % of male DRI of 120 mcg and 42.67 % of female DRI of 90 mcg.

Minerals in keto upma

a. Calcium – 168.12 mg, particularly 16.81 % of DRI of 1000 mg for males and females.

b. Phosphorus – 227.68 mg, therefore, is 32.53 % of DRI of 700 mg for males and females.

c. Iron – 2.84 mg, notably 35.50 % of male DRI of 8 mg and 15.78 % of female DRI of 18 mg.

d. Magnesium – 82.37 mg, thus is, 20.59 % of male DRI of 400 mg and 26.57 % of female DRI of 310 mg.

e. Copper – 270 mcg, as much as 30.00 % of DRI of 900 mcg for males and females.

f. Manganese – 0.76 mg, particularly 33.04 % of male DRI of 2.3 mg and 42.22 % of female DRI of 1.8 mg.

g. Molybdenum – 0.01 mcg, therefore, is 0.02 % of DRI of 45 mcg for males and females.

h. Zinc – 1.66 mg, notably 15.09 % of male DRI of 11 mg. At the same time, women get 20.75 % of female DRI of 8 mg.

i. Chromium – 40 mcg, thus is, 114.29 % of male DRI of 35 mcg. Besides, women too get 160.00 % of female DRI of 25 mcg.

j. Selenium – 6.39 mcg, as much as 11.62 % of DRI of 55 mcg for males and females.

k. Cholesterol – 17.8 mg,

l. Potassium – 880.31 mg, as much as 18.73 % of DRI of 4700 mg for males and females.

m. Sodium – 78.64 mg, particularly 5.24 % of DRI of 1500 mg for males and females.

n. Omega 3 – 292.95 mg, therefore, is 48.83 % of DRI of 600 mg for males and females,

o. Omega 6 – 2306.29 mg, not only 384.38 % of DRI of 600 mg for males and females.


Values of DRI are for a healthy adult. Nutritional and energy requirements may vary as per gender, age and physical activities. Nutritional values of keto upma are approximate and may have variance.

Frequently asked questions

Traditional upma is made up of wheat semolina. As little as 50 gm of raw wheat semolina gives us 166.71 kCal of Energy, 5.69 gm of Protein, 34.22 gm of Carbohydrate, 0.37 gm of Fat, 4.86 gm of Total Fiber, 0.78 gm of Soluble Fiber. If you make upma with wheat semolina and other vegetables, you will end up adding more carbs to the recipe. The Keto upma I have shared will give you around 14.29 grams of carbs only. So, if you are on low carb diet or keto diet you can accommodate this keto upma in your veg diet plans.

Yes. For vegetarian is gives a option to follow keto diet. As per ICFT database, 100 gram of edible cauliflower gives us 22.93 kCal of Energy, 2.15 gm of Protein, only 2.03 gm of Carbohydrate, 0.44 gm of Fat, 3.71 gm of Total Fiber, 1.04 gm of Soluble Fiber, 0.04 mg of Vitamin B1, 0.07 mg of Vitamin B2, 0.31 mg of Vitamin B3, 0.62 mg of Vitamin B5, 0.13 mg of Vitamin B6, 2.47 mcg of Vitamin B7, 45.95 mcg of Vitamin B9, 0.00 mcg of Vitamin B12, 47.14 mg of Vitamin C, 1.32 mcg of Vitamin D, 0.02 mg of Vitamin E, 14.33 mcg of Vitamin K, 25.16 mg of Calcium, 0.96 mg of Iron, 23.08 mg of Magnesium, 0.01 mg of Chromium, 0.31 mg of Zinc, 0.47 mcg of Selenium, 329.00 mg of Potassium, 30.72 mg of Sodium, 0.47 gm of Total Free Sugar, 0.00 mg of Cholesterol, 117.00 mg of Omega 3, 99.00 mg of Omega 6.

Cauliflower is low in carbs, high in nutrients. So, for vegetarians cauliflower may be added in keto friendly diet as cauliflower upma shown here or stir fry recipe. Further cauliflower has more fiber and water. That helps us avoiding constipation, keeping a healthy gut as well as reducing risks of some colon cancer

Nutritionist & Dietician
Hello everyone, I am Nutritionist Smriti Indarapu, a Post Graduate Diploma holder in Nutrition and Dietetics, practicing nutrition for the last 10 years. The journey started when we were having our family... Read full bio


    How to make Keto upma


    Wash cauliflower 2 - 3 times in running water.


    Take a bowl add 2 cup hot water, add little salt, add washed cauliflower to it, leave it for 15 min.


    After that chop it into fine pieces or you can grate it.


    Wash and chop onion, carrot, capsicum finely. To chop vegetables finely I used chopper.


    Chopper really reduced my 80% of chopping work.


    Take a pan add little oil, I added 1/2 tsp oil to it.


    Then I added cumin seeds(jeera) and mustard seeds(rai) to it, once it starts crackle, add groundnuts to it.


    Fry it for 2 - 3 min. Then add finely chopped onion.


    Once onion became transcalent add chopped carrot and capsicum it, fry for 5 - 8 minutes.


    Then add grated cauliflower to the pan.


    Add salt and paneer (grated). Paneer is a protein rich food; it will increase the recipe protein. I added only 20 grams protein if you want you can increase the paneer quantity. Note however that once ingredients changes in quantity, nutrition varies.


    Cook it for another 5 - 8 min in slow to medium flame.


    At last garnish with coriander leaves. Healthy Dinner upma for weight loss is ready to serve. Cauliflower upma tastes great when served hot. Enjoy your dinner. Friends do try this recipe, it is a low-calorie recipe and a low carb recipe, to help you maintain calorie deficit in weight loss or maintain healthy weight.

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