Keto Cauliflower Paneer Poha

February 3, 2020mayurisjikoni
Blog post



What is Gobi?

Today’s recipe is Keto Cauliflower Paneer Poha. However, before we get to the recipe, lets find out what gobi is. No I’m not talking about the Gobi Desert.  Gobhi, phoolkobi is cauliflower.  Cauliflower is a cruciferous(brassicaceae) vegetable that looks like a white version of its cousin, broccoli. Belonging to the genus brassica oleracea, its white head sometimes called the curd is the edible part. Brussel Sprouts, Broccoli, cabbage, collard green, kale, bok choy belong to the same genus and are sometimes called cole crops.

Some interesting facts about Cauliflower:

  • Did you know that yellow/orange, green and purple cauliflowers exist? Yes they do. Its during my first trip to the famous Jean Talon market in Montreal that I saw these colorful beauties.
  • Basically, cauliflower is a bland vegetable and therefore easily incorporated into a variety of dishes.
  • Grated cauliflower easily replaces rice in many dishes for those who are looking for low carb options.
  •  You may be surprised to know that cauliflower is actually flower buds of the plant.
  •  Rich in Vitamin C, adding a few florets to any dish ups the intake of Vitamin C.
  • Its better to steam than boil cauliflower as boiling results in loss of valuable nutrients.
  • The leaves and stalks of cauliflower are edible.
  • Cauliflower is believed to originate in the Mediterranean region, more specifically Cyprus.

How can you use Cauliflower?

As I mentioned, cauliflower is bland in taste and therefore can be used with other vegetables, spices, grains etc to make several dishes. Often I like to make a sabji, shaak or side dish with cauliflower to enjoy with some hot roti. Stir Fried Cauliflower with potato is very easy to make. When I need a change in the kind of sabji I make, I use onion and tomatoes with cauliflower to make Masala Cauliflower which goes well with hot rotis. The other way I love using cauliflower is to make soups. Did you know that cauliflower and cheese pair so well? Well, yes they do, try out my cheesy cauliflower soup or try out cauliflower and chickpea soup. As a starter I love using cauliflower to make Grilled Cauliflower, Indochinese style or love Tandoori Gobi, just the way Swaty makes. My sister loves making Chinese Cauliflower Rice, so healthy and flavorful.

FoodieMonday/Bloghop Group

The reason my topic today is on cauliflower is because this week’s FoodieMonday Group theme is Go for Gobi, suggested by Sasmita.  While Sasmita’s Phula Kobi Jhola is what I’d love to try, her scrambled cauliflower is what has caught my attention.

FoodieMonday is a group of 12 enthusiastic food blogger who prepare a dish for every Monday based on a chosen theme. Through this group, not only have I learnt a lot more about different regional cuisines from the members but we tend to hold productive discussions about ingredients, cooking methods, recipes and in this manner share cooking related knowledge with each other.

What did I prepare for this theme?

Disasters happen to the best of us and by no means am I spared from it as a food blogger. Yesterday, I was all chuffed that I’m going to make my all time favorite, Baked Cheesy Cauliflower. Everything went well, till the dish reached the oven. Trying to juggle a multitude of tasks, I thought I had the timer on and in reality didn’t. So by the time I remembered my cheesy cauliflower, the top layer of breadcrumbs was burnt. I scraped off the bread crumb layer but rest assured there was no decent photo I could use for today’s post. So, then next best time to prepare anything for the theme is breakfast and I remembered how my niece has been pestering me for some Keto Indian dishes. Keto Cauliflower and Paneer Poha is want I made for breakfast. Poha because you get the flavour of normal bateta poha but without all the added carbs.

Keto Cauliflower Paneer Poha

Its a great change from the usual egg based breakfast that anyone on a Keto diet can enjoy. Easy to make and very flavorful, if you’re very strict about the macros then you can easily avoid onion. I recommend that you enjoy it while its hot and please please please do not overcook the cauliflower. The charm about grated cauliflower is that it cooks really fast. Add paneer if you  like or make it without the paneer. I personally like to add paneer especially when I want to have it as a light lunch.

If you are not on a Keto diet but still sometimes want to enjoy a spicy breakfast without too much calories, then keto cauliflower is a good option.  Sometimes add finely chopped carrot, boiled peas or even boiled sweet corn as you don’t need to count the macros. (Yes, came off the Keto diet long time ago as it was causing gall bladder pains). You can also use any normal cooking oil instead of butter or ghee.

Dietary Tips:

  • Gluten Free
  • For Vegan version avoid ghee and butter. Use olive oil or coconut oil. Replace paneer with tofu or don’t add it.
  • Low Carb
  • For Satvik friendly version avoid onion

Keto Cauliflower Paneer Poha 1

Keto Cauliflower Paneer Poha 2

Keto Cauliflower Paneer Poha 3


Serves 2

200g cauliflower

50g paneer, cut into small cubes

¼ cup chopped onion

1 tbsp peanuts

1 tbsp ghee or butter or olive oil

1 tsp cumin seeds (jeera)

½ tsp mustard seeds (rai)

1 tsp sesame seeds

½ tsp turmeric powder (haldi)

5-6 fresh curry leaves

1 tbsp chopped fresh coriander

1 tsp ginger paste

1-2 finely chopped green chillis

½ – ¾ tsp salt

1 tbsp lemon juice

  1. Remove the green leafy parts of the cauliflower.
  2. Soak the whole head in water for 5-10 minutes. If there are any creepy crawlies in the cauliflower, they will come out. However, its best to choose a complete white and clean head.
  3. Wrap the cauliflower in a kitchen towel to allow the removal of access water.
  4. Grate the cauliflower using a grater or in a food processor. If you’re using the food processor then you will need to break the cauliflower into smaller florets. Process to a coarse texture like couscous or millet. This is called cauliflower rice.
  5. Heat ghee, butter or olive oil in a wide pan over medium heat.
  6. When the oil is hot, add mustard seeds, cumin seeds, curry leaves and peanuts.
  7. Stir fry for 30 seconds or so.
  8. Add onion and sauté till it becomes soft.
  9. Add ginger paste and chopped green chilis.
  10. Stir fry for a few seconds. Add turmeric powder. Mix well.
  11. Add paneer cubes and let it cook for 1-2 minutes.
  12. Add the cauliflower rice and salt.
  13. Mix very well.
  14. Cover the pan with a lid and lower the heat.
  15. Cook the cauliflower till its done with a crunch and its not overcooked. This takes only 5-7 minutes.
  16. Take the lid off, add lemon juice and chopped coriander. Mix well.
  17. Serve immediately. Tastes best when its hot.

Per Serving: 306 cals / 24g Total Fat / 13g protein / 13g Total carb / 7g Net Carb


  • 100g cauliflower gives approx. 1¼ cups of cauliflower rice.
  • If you want the cauliflower to remain extra crunchy then don’t cover it while cooking.
  • Even if you’re not on a keto diet, this low carb morning breakfast is really delicious.

Pin for later:

keto cauliflower and paneer poha

A little request:

If you do try this recipe then please either

  • add a comment below,
  • send a picture to my email
  •  tag me as #mayuri_jikoni on Instagram
  • or tag me on Twitter as #Mayuri1962


  • Renu Agrawal Dongre

    February 3, 2020 at 8:45 pm

    Wow this is such an innovative dish and I would have never imagined a poha from cauliflower. I like the way you have added paneer here too, for the added proteins. Would be trying for myself

    1. mayurisjikoni

      February 3, 2020 at 8:53 pm

      Thanks Renu, I’m usually not a big fan of cauliflower unless its with something like pav bhaji, in parathas, fritters etc. However, I loved this when I had it the first time. Please try it.

  • poonampagar

    February 4, 2020 at 3:41 am

    Who would have imagined our humble Poha getting a keto makeover ! Use of cauliflower rice in Poha with paneer us brilliant .

    1. mayurisjikoni

      February 5, 2020 at 2:34 pm

      Thank you so much Poonam, you’ll be surprised how many of our normal Indian dishes are getting ketofied 🙂

  • FoodTrails

    February 4, 2020 at 8:25 am

    Loved this Cauliflower poha recipe with the crunchy peanuts and our favourite paneer.. wonderful makeover of poha with it’s healthy version which people on restricted diets can enjoy!! I would love to try this soon!! Thanks for including my link and waiting for your cheesy cauliflower recipe to see here soon!!

    1. mayurisjikoni

      February 5, 2020 at 2:30 pm

      Thanks Swaty, please try the recipe as its a good healthy way to enjoy it as a snack or breakfast. As for the cheesy cauliflower, it will have to wait for a while now.

      1. FoodTrails

        February 5, 2020 at 7:01 pm

        Surely will try it and wait for the cheesy one recipe🙂

  • Sasmita Sahoo Samanta

    February 5, 2020 at 5:04 pm

    Poha with cauliflower I add to enjoy in winter time as cauliflower is one of the vegetable which is loved by my all family members. The use of paneer here is also an interesting protein addition in this keto friendly dish.

    1. mayurisjikoni

      February 5, 2020 at 8:06 pm

      Thank you so much Sasmita.

  • Batter Up With Sujata

    February 6, 2020 at 5:53 pm

    Heard about cauliflower rice but never tried. Your looks so tempting. Peanut, paneer lemon juice wow I can imagine the taste. Keto friendly recipes are in great demand these days. But its also great for weight watchers. I would love to try it sometime.

    1. mayurisjikoni

      February 7, 2020 at 8:05 pm

      Thank you so much Sujata, cauliflower rice is used to replace actual rice in so many dishes. I’ve also made pulao, my sister makes chinese fried rice style.

      1. Batter Up With Sujata

        February 8, 2020 at 12:54 pm

        Wow! Thanks for the info.

  • The Girl Next Door

    February 7, 2020 at 4:20 am

    Wow! What an innovative dish! I simply love the idea of using paneer and cauliflower to poha, to make it more nutritious. I’m sure it must have tasted very flavourful and hearty. 🙂

    1. mayurisjikoni

      February 7, 2020 at 8:04 pm

      Thank you so much Priya, its a very good light and filling meal option and a good way to enjoy cauliflower especially for me as I’m not a huge fan of cauliflower.

  • Preethi Prasad

    February 9, 2020 at 7:31 am

    I make poha with peas and aloo. Keto cauliflower paneer poha looks scrumptious. Loved the addition of sesame seeds too. Gonna try this recipe soon. Fab recipe.

    1. mayurisjikoni

      February 9, 2020 at 4:00 pm

      Thanks Preethi. I add mixed vegetables like peas, carrot, potato and corn to the normal poha I make.

  • Vasusvegkitchen

    February 9, 2020 at 7:37 pm

    We missed your baked cheesy gobi recipe di, but this healthy keto gobi paneer poha seems more interesting. As I got chance to know abt cauliflower rice, it’s very interesting and innovative breakfast recipe di, looks yummy👌.

    1. mayurisjikoni

      February 10, 2020 at 3:05 pm

      Thank you so much Aruna, cheesy gobi will have to wait for a while 🙂 Cauliflower Paneer Poha is definitely very healthy.

  • namscorner18

    February 24, 2020 at 9:14 pm

    What a interesting way to use cauliflower poha with paneer and other spices. Lovely dish and it looks absolutely scrumptious. I can have it as a meal.

    1. mayurisjikoni

      February 26, 2020 at 11:08 pm

      Thanks Narmadha, though its only veggies, it is a filling and delicious dish.

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