Poha Recipe – Keto and Low Carb

poha recipe

If you’re looking for a low carb breakfast recipe that is a change from eggs then check out this delicious poha recipe.

Poha is the Indian word for rice that has been parboiled, rolled, flattened and then dried to produce flakes similar to oat flakes.

In India, poha is cooked and eaten in many different ways, depending on the region. It  often includes potato and is eaten for breakfast or as a snack.

Poha is obviously not a good dish if you are following a low carb diet but Sahil Makhija of Headbanger’s Kitchen has come up with an alternative Poha recipe that is lower in carbs but captures the flavors of Indian Poha.

Net Carbs in Poha 

Instead of rice and potatoes he uses riced cauliflower florets and stalks. It’s easy to prepare but does contain 9 grams of net carbs per serving.

Related reading: Low Carb Broccoli Rice Versus Cauliflower Rice

If 9 grams of net carbs is way beyond your carb limit, you can reduce the carb content by using 30 grams red onion instead of 60 grams and using pecan nuts or Brazil nuts instead of peanuts.

There is only 1 gram net carbs in a 28 gram (1oz) serving of pecan nuts but 4 grams net carbs in a 28 gram (1oz) serving or peanuts.

Notes on using peanuts

In any case I recommend that you do not use peanuts in this Keto Poha recipe as peanuts are a legume and not a true not. They are not considered to be strictly keto.

Related reading: Best Nuts to Eat On A Keto Diet

Although the fat in peanuts is more monounsaturated than saturated or polyunsaturated fat their omega-6 to omega-3 polyunsaturated fatty acid ratio is extremely high. Although most tree nuts have a higher omega-6 to omega-3 ratio none are as as high as peanuts.

More low carb cauliflower recipes:

Cauliflower Waffles 

Cauliflower Makhani Bites

Amazing Cauliflower Wraps

Poha Recipe for Keto


Makes 2 servings

• 300 grams cauliflower (organic is best)
• 60 grams diced red onion
• 1 green chilli
• 1 tbsp. grass-fed butter
• 1 tbsp. avocado oil
• 1 teaspoon mustard seeds
• 1 teaspoon turmeric
• 30 grams peanuts ( pecans – see note above)
• 8 curry leaves
• A squeeze of lime juice
• Cilantro or coriander for garnish
• Himalayan salt to taste


1. Prepare the cauliflower. Wash thoroughly and separate the stalks and florets.

2. Cut the stalks into a shape that resembles potato cubes. Process the florets into rice using the food processor.

3. Bring a pan of salted water to the boil, add the cauliflower stalks. Simmer for about 10 minutes or until they are tender. Drain well and keep warm.

4. In a frying pan, toast the peanuts (or pecans) until they develop a golden brown color. Set them aside.

5. Using the same pan, heat the avocado oil along with butter. Add the mustard seeds. When the seeds start popping, add the onions and curry leaves. Season with salt and turmeric.

6. Add the peanuts (or pecans) and chilies. Cook for another minute. Add the riced florets and season with salt to taste. Add a splash of filtered water and cover the pan. Cook until tender.

7. When the riced cauliflower is cooked, add the cubed cauliflower stalks and mix well.

8. Garnish with coriander and add a squeeze of lime juice.

9. Serve & enjoy!

Here’s a video demo of the recipe:


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