Keto Upma is a healthy and delicious Indian breakfast recipe that is perfect for those who are following the ketogenic diet. Upma is a traditional Indian breakfast dish made from semolina (suji) and vegetables, but for those on the keto diet, the semolina is replaced with almond flour or coconut flour. The dish is seasoned with aromatic spices, such as cumin, mustard seeds, and curry leaves, which give it a distinct flavor.
Health benefits of Keto Upma:
Keto Upma is a healthy breakfast option as it is low in carbohydrates and high in healthy fats, making it ideal for those following a ketogenic diet. It is also rich in fiber, vitamins, and minerals, which makes it a nutritious meal to start your day. The dish is also gluten-free, which makes it a great option for those with gluten intolerance.
Ingredients for Keto Upma recipe:
To make Keto Upma, you will need the following ingredients:
- 1 cup almond flour or coconut flour
- 1/4 cup ghee or coconut oil
- 1/2 teaspoon mustard seeds
- 1/2 teaspoon cumin seeds
- 1/4 teaspoon turmeric powder
- 1/4 teaspoon red chili powder
- 1/4 teaspoon asafoetida
- 1 teaspoon grated ginger
- 1/2 cup chopped onions
- 1/2 cup chopped tomatoes
- 1/2 cup chopped bell peppers
- 1/4 cup chopped cilantro
- Salt to taste
Steps to make Keto Upma:
- Heat a pan on medium heat and add ghee or coconut oil.
- Once the oil is hot, add mustard seeds and cumin seeds. Let them crackle.
- Add grated ginger and chopped onions to the pan and sauté for 2-3 minutes.
- Add chopped tomatoes, bell peppers, and salt to the pan and mix well.
- Cook the vegetables for 5-6 minutes or until they are soft.
- Add almond flour or coconut flour to the pan and mix well. Keep stirring the mixture for 2-3 minutes until the flour is cooked.
- Add turmeric powder, red chili powder, and asafoetida to the pan and mix well.
- Add chopped cilantro to the pan and mix well.
- Keto Upma is now ready to be served. Garnish with some more cilantro and serve hot.
Variations of Keto Upma:
Keto Upma can be made with a variety of vegetables and spices, making it a versatile dish.
Here are some variations of Keto Upma that you can try:
Paneer Keto Upma – Add some crumbled paneer (cottage cheese) to the Keto Upma mixture to make it more filling and protein-rich.
Cauliflower Keto Upma – Instead of using almond flour or coconut flour, use grated cauliflower to make a low-carb version of Upma.
Egg Keto Upma – Add some scrambled eggs to the Keto Upma mixture for an added protein boost.
Spinach Keto Upma – Add some chopped spinach to the Keto Upma mixture to increase the fiber content and make it more nutritious.
The Keto Upma Recipe is a delicious and healthy breakfast option for those following a keto diet. This recipe is not only easy to make but is also loaded with essential nutrients, vitamins, and healthy fats, making it a perfect way to start your day.
By using low-carb ingredients such as cauliflower, coconut oil, and nuts, this recipe provides a low-carb, high-fat, and moderate-protein meal that helps you stay in ketosis and burn fat. Plus, it is a versatile dish that can be customized to your taste preferences by adding your favorite keto-friendly ingredients such as cheese, avocado, or spinach.
So, if you’re looking for a tasty and healthy breakfast option, give this Keto Upma Recipe a try and enjoy a satisfying and energizing start to your day!