86 Calorie 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
21 Apr 2021

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.


86 Calorie Curd Rice - Full Recipe

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

  • 2
  • 86.7
    K calories
  • 20
  • 4/10

Easy Steps


Heat water in a pan and add the finely chopped cauliflower.


Mix well until the cauliflower is cooked.


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


For the tadka, heat the ghee in a separate pan.

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

Add the mustard seeds, cumin seeds, red chillies and curry leaves and fry until they turn golden brown. Set the tadka aside.


Add the yoghurt to the cauliflower mixture and mix well.


Add salt, then pour the tadka over the cauliflower. Transfer to a serving dish.

Nutritive Value
  • Carbohydrates: 7.3g
  • Protein: 4g
  • Fat: 4.6g
  • Fibre: 4.6g



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