Get unlimited access to
personalised wellness content


86 Calorie Cauliflower Curd Rice

Ideal for the summertime, this low carb and protein high dish only contains 86 calories. This recipe is perfect for those who want to avoid rice and want to try a new, improved, and keto version of the traditional curd rice.

By Dr. Lakshmi K
24 Aug 2019


Are you craving some curd rice, but minus the rice? Just replace the rice with cauliflower florets. From a nutrition point of view, 1 cup of cauliflower has 5 g of carbs, while one cup of rice contains 45 g of carbs. This is a keto-friendly, probiotic and immunity-boosting dish. Every ingredient in this dish is high on the health quotient.


Curd or yoghurt is a probiotic that has a good amount of lactobacillus, which promotes gut health by assisting in good digestion and absorption of nutrients. Curd offers calcium which keeps bones and teeth healthy. One cup of yoghurt meets 49 per cent of your daily calcium needs. Curd also provides essential minerals such as phosphorus, magnesium and potassium. The impressive amounts of protein in the curd help support your everyday metabolism.


Cauliflower is a low-carb vegetable with excellent portions of vitamin C, vitamin K, folate and vitamin B6. The high amount of soluble fibre in the cauliflower supports preventing digestive issues such as constipation, IBD (Inflammatory Bowel Disease) and diverticulitis.


Here is how you can add a little twist to this very classic and traditional curd rice.


Ingredients list

  • Finely chopped cauliflower: 2 cups
  • Water: 1 cup
  • Yoghurt: 1 cup
  • Salt to taste
  • (For the tadka):
  • Ghee: 1 tbsp
  • Mustard seeds: 1 tsp
  • Cumin seeds: 1 tsp
  • Dry red chilli: 2
  • Curry leaves: 10-12


Approx Cost
60 INR
86.7 Kcal
7.3 g
4 g
4.6 g
4.6 g
Cooking Time
20 Mins



Step 1:

Heat water in a pan and add the finely chopped cauliflower. Mix well until the cauliflower is cooked.

Step 2:

Next, strain the cauliflower and transfer into a bowl. Let it cool for a few minutes.

Step 3:

For the tadka, heat the ghee in a separate pan. Add the mustard seeds, cumin seeds, red chillies and curry leaves and fry until they turn golden brown. Set the tadka aside.

Step 4:

Add the yoghurt to the cauliflower mixture and mix well. Add salt, then pour the tadka over the cauliflower. Transfer to a serving dish.


Related Story: Cantonese Poached Chicken and Rice Bowl




© Copyright Lifetime Wellness Rx International Limited. All rights reserved throughout India. Reproduction in part or in whole is prohibited. Wellness suggestions and treatments discussed in this issue are only indicators of what makes one healthy or not. It may not be an accurate assessment of what’s specifically ideal for you. Consult with your doctor before undertaking any treatment.