Keto Cauliflower Stuffed Paratha

Keto Cauliflower Stuffed Paratha

Aloo paratha is a popular breakfast in Northern India. It is a flatbread stuffed with a spicy potato and onion mixture. The traditional aloo paratha is a carbohydrate heavy dish being made with whole wheat dough and potatoes. I came up with this keto cauliflower stuffed paratha recipe combining a modified fathead dough and stuffing with a cauliflower filling to mimic the aloo paratha. For those of us in the Keto lifestyle undoubtedly have heard about the fathead dough pizza base and use of cauliflower as a potato alternative. Trying keto cauliflower stuffed paratha was a no-brainer.

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This keto cauliflower stuffed paratha was delicious and is another recipe that has helped me with sticking to the keto lifestyle. The texture and taste will fool you into thinking that you are having an aloo paratha. This is a recipe that does have multiple steps, but is definitely worth it.

Keto Cauliflower Stuffed Paratha
Step-by-Step Video Instructions

Keto Cauliflower Stuffed Paratha Instructions

There are two parts to the recipe, the first part will go through making the filling and the second part will go through making the paratha.

CAULIFLOWER FILLING

The first step is to make the filling so that it is ready when each individual paratha is made. There are many recipes leveraging cauliflower as a mashed potato alternatives. I took inspiration from these recipes and made adjustments as the potato filling used in a traditional paratha is not as creamy.

Cauliflower is the main ingredient and this recipe uses 1/2 a head of cauliflower chopped into florets. There are two methods to cook the cauliflower florets so that it can be mashed.

METHOD 1: STEAM IN THE MICROWAVE

I used a Pasta Boat with a steamer attachment to seperate the water from the cauliflower. Any microwave steamer will work. If you do not have a steamer device for the microwave, you can put in a 1/4 cup of water in a bowl and add the cauliflower and cover with a plate or plastic lid. Heat the cauliflower in the steamer for 10 minutes. 

Pasta Boat with Steamer attachment on base

If you did use a bowl with a plate to cover, make sure to drain all the water that is left.

METHOD 2: COOK CAULIFLOWER IN BOILING WATER

Bring 4-6 cups of water to a boil. Add cauliflower florets to boiling water and cook for 10 minutes until cauliflower is soft. You should be able to mash a floret with a fork. When done use a strainer to drain the water.

CAULIFLOWER MASH

Transfer the cauliflower florets to a large bowl. Add the 2 oz of cream cheese, 1/4 cup sour cream and 1/4 cup Parmesan cheese and start mixing with a large spoon. Once the ingredients are well incorporated, take a masher and mash the cauliflower. You do not want to over-mash as you do not want it too creamy like mashed potatoes, but more rough to have the same consistency of the traditional potato filling.

ADD SPICES AND OTHER INGREDIENTS

Take a large pot on the stove and heat on medium. Then add 2 tbsp of olive oil and spread across the bottom and let it heat up. Then add the mustard seeds first, then the onions, chilies, ginger, coriander leaves and curry leaves. Cook until onions start to become translucent but make sure they do not turn brown. Onions can be cut down if you really want to further lower the per serving carb count. Then add the turmeric and salt. Then mix until everything becomes yellow.

FINALIZING THE CAULIFLOWER FILLING

Now add the cauliflower mash and mix together well with the other ingredients in the pot. It should turn out with the cauliflower mash turning yellow in color spread out evenly.

Set the cauliflower filling aside as it will be used in making the keto cauliflower stuffed paratha.

Keto Cauliflower Stuffed Paratha

Preheat oven to 400°F. Then in a bowl heat 1 1/2 cups mozzarella cheese and 1 tbsp of butter in microwave for 30 seconds. Then mix well and heat another 45 seconds in the microwave. Add almond flour and 1 large egg to bowl. Then mix well with hands or silicone spatula until dough forms. If the dough gets stringy, heat in microwave for an additional 30 seconds.

Then divide the dough into 4 equal pieces. Then take each piece and roll into a ball shape. Place each piece on a silpat/parchment paper and flatten with silicone spatula until about 5 inches in diameter. In the middle of the dough, add a spoon of cauliflower filling and enclose the filling with the dough. Then put back on silpat/parchment paper and flatten into a circle with silicone spatula or palm of hand until about 1/8 inch thick. Repeat adding filling for all pieces of the dough. Then put in oven at 400°F for 10-12 minutes to finish the keto cauliflower stuffed paratha.

Notes

Wet hands with water to prevent dough from sticking if you do not have a silicone spatula.

Keto Cauliflower Stuffed Paratha

Keto Cauliflower Stuffed Paratha

A keto version replacing the traditional aloo (potato) filling with cauliflower replicating the taste and texture of the aloo (potato) paratha
3.67 from 3 votes
Prep Time: 30 minutes
Cook Time: 15 minutes
Total Time: 45 minutes
Course: Appetizer, Side Dish
Cuisine: Indian
Keyword: keto
Servings: 4
Calories: 384.6kcal
Net Carbs: 6.2g

Ingredients

Cauliflower Filling

  • 1/2 head cauliflower
  • 2 oz cream cheese
  • 1/4 cup sour cream
  • 1/4 cup parmesan cheese
  • 2 tbsp olive oil
  • 1 tsp mustard seeds
  • 1/2 cup red onions - chopped
  • 3 chili green chilies - chopped
  • 1 tbsp ginger - chopped
  • 1 tbsp cilantro - chopped
  • 2 leaves curry leaves - chopped
  • 1 tsp turmeric
  • 1 tsp salt - adjust to taste

Paratha

  • 1 tbsp butter
  • 1 1/2 cup mozzarella cheese
  • 3/4 cup almond flour
  • 1 egg

Instructions

Cauliflower Filling

  • Bring 3 to 4 cups of water to a boil (Microwave option is also available to steam cauliflower and described below.
    Steamed Cauliflower
  • Chop cauliflower into florets and wash
    cauliflower florets
  • Put cauliflower florets into boiling water and cook for about 5 to 7 minutes until florets are soft. Alternatively, cauliflower can be steamed in microwave using a steamer or pasta boat for 8 to 10 minutes.
  • When done, put cauliflower in a strainer and drain all water (boiling method).
  • Quickly transfer cauliflower to a bowl while it is still hot.
  • Add cream cheese, sour cream and parmesan cheese.
  • Start by mixing well to spread out the ingredients evenly.
  • Use a masher to mash the cauliflower.
  • Set aside mashed cauliflower
  • Heat a pot on a stove with 2 tbsp olive oil
  • When the oil is hot, add mustard seeds,
  • Then add onions, chilies, cilantro, curry leaves and ginger.
  • Cook until onions are translucent stirring intermittently (make sure it doesn't turn brown).
  • Then add the turmeric and salt
  • Mix well until whole mixture is yellow
  • Now add the cauliflower that was set aside.
  • Keep mixing to evenly distribute the mix and the whole palya/sabji is an even yellow color.

Paratha

  • Preheat oven to 400°F
  • In a bowl heat 1 1/2 cups mozzarella cheese and 1 tbsp of butter in microwave for 30 seconds
  • Mix well and heat another 45 seconds in the microwave
    Fathead Mix mozzarella and butter
  • Add almond flour and 1 large egg to bowl
    Fathead add egg and almond flour
  • Mix well with hands or silicone spatula until dough forms. If the dough gets stringy, heat in microwave for an additional 30 seconds
    Fathead Dough
  • Divide the dough into 4 equal pieces
  • Take each piece and roll into a ball shape. Place each piece on a silpat/parchment paper and flatten with silicone spatula until about 5 inches in diameter.
    Split fathead into four
  • In the middle of the dough, add a spoon of cauliflower filling and enclose the filling with the dough.
  • Put back on silpat/parchment paper and flatten into a circle with silicone spatula or palm of hand until about 1/8 inch thick.
    Keto Cauliflower Stuffed Paratha
  • Repeat adding filling for all pieces of the dough.
  • Put in oven at 400°F for 10-12 minutes.
    Keto Cauliflower Stuffed Paratha

Notes

  • If you do not have a silicone spatula and use your hands create the dough, wet hands with water to prevent from sticking to them.

Nutrition

Serving: 1-paratha | Calories: 384.6kcal | Carbohydrates: 9.3g | Protein: 17.9g | Fat: 32.2g | Saturated Fat: 11.7g | Cholesterol: 96mg | Sodium: 658.7mg | Potassium: 189.1mg | Fiber: 3.1g | Sugar: 2.8g | Vitamin A: 617.9IU | Vitamin C: 28.1mg | Calcium: 319.8mg | Iron: 1.4mg | Net Carbs: 6.2g
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If you are looking for something similar, check out the keto garlic naan, keto paneer stuffed paratha or keto mutton kheema stuffed paratha.

If you tried the keto cauliflower stuffed paratha recipe, let us know how it turned out for you in the comments below.



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