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Keto Upma (Indian Breakfast Dish)

Spice up breakfast with Keto Upma

One of the things I hear most often from people is that they are sick of eating eggs for breakfast and want a change. So today I decided to recreate a popular vegetarian, south Indian breakfast item called Upma which is originally made from semolina and of course we’re making a keto version of it and we’re using cauliflower. Trust me though, you will love it. Cheers!

More than just eggs for breakfast

A lot of people seem to think that breakfast is only bacon and eggs. They also think there are no nothing options and often find themselves struggling for breakfast ideas. Growing up in India meant even though I ate mostly eggs and toast for breakfast, I was exposed to a wide variety of non egg dishes too. One of my personal favourites is the Keto Dosa for breakfast with the coconut chutney. It really hits all the spots. If I’ve looking for something a bit sweeter, I’ve got the option of Keto waffles. I’ve even got a McDonalds style McMuffin Sandwich to curb those junk food cravings. Breakfast can always be more than just BAE (bacon and eggs).

Nutrition Info (Per serving)

  • Calories: 223
  • Net Carbs: 6g
  • Carbs: 9g
  • Fat: 20g
  • Protein: 5g
  • Fiber: 3g

This recipe makes 2 servings. Or it could be 1 big serving. Depending on how much you eat.
Get this recipe on myfitnesspal.

Keto Upma (Indian Breakfast Dish)

A savoury Indian breakfast dish
4.20 from 36 votes
Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Course Breakfast
Cuisine Indian
Servings 2 servings



  • Blitz the cauliflower florets in a food processor with the blade attachment to get a cous cous type consistency
  • Head 2 tbsp ghee in a kadahi/wok/frying pan and add in the mustard seeds and cumin.
  • Once they start to sizzle add in the onion, curry leaves, ginger and chilly and season with salt
  • Fry the onions till they are translucent and just start colouring.
  • Add in the cauliflower and fry for a few minutes
  • Add a cup of water and cover and cook for 10 minutes
  • Keep checking and stirring every few minutes to ensure nothing sticks.
  • Cook till the water dries up and finish with fresh coriander.
Tried this recipe?Let us know how it was!

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  1. This is dinner with some chicken. You have no idea how stoked I am that you are doing these Indian recipes! More jibber jabber Please!

  2. just started keto and tried this recipe. I don’t even like regular Upma but this was very tasty, quick and healthy. thanks!

  3. I’m an Upma lover and am not even on a keto diet but interested to try new cooking approaches, so this was at the top of my keto recipe list. I added the fried peanuts (which were left out of the directions…maybe for strict keto) and added peas as well. The flavor is great (it’s own thing but/and delicious), and the texture is pretty accurate–perfect to grab in the hand. Thanks for sharing!

    1. Wow – while going through the recipe, I was missing Green Peas and thinking of adding them myself. Glad to see you have already done that.

  4. Thanks for these recipes. Just started on Keto diet recently. Your upma recipe inspired me too try the “pongal” version with cauliflower rice and turned out pretty awesome. Thank you ??

  5. Hello, I am living in France (in Paris) and I am a blogger too. Thank you so much for this wonderful recipe. I am in love with your fantastic work in the kitchen… Thank you soooooooo much from a french gourmet !

  6. This was so good. I used cashews instead of peanuts, and used low sodium veggie broth instead of water. I made it with the dosa recipe from this site, and that had garam masala cream cheese inside. I also fried eggs in curry spiced heavy cream to have on top of the cauliflower . An amazing breakfast.

  7. There are days where I prefer only veg n this recipe helped a lot.. it tastes awesome. I added some cheese over it.

  8. I tried this receipe without any expectations…I had some cauliflower rice sitting around looking at me mournfully…It was breakfast time..I didn’t feel like eating eggs..and woah baby…this actually tasted good… now I am a believer…

  9. Cauliflower weighing 200 gm has net carbohydrate of 10 gm

    50 gm Onion has 4.7 gm net carbohydrates

    20 gm Peanuts have 3.2 gm net carbs
    Total 17.9 gm carbs. In addition to that other ingredients are added.
    But you mentioned total net carbs are 9 gms from this recipe which is not correct.
    Please verify.

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