Keto Broccoli cutlet is a healthy meal in itself. One of the most common woes of a Keto/ Paleo lifestyle is the lack in variety. Happily, many regular recipes just need a bit of tweaking to “ketofy” them. It’s just a matter of innovation and patience & viola a keto-fied meal is ready.
Typically, as in many cutlets or tikkis, the binding agent used is bread, corn flour or potatoes – all of which are banned in the low carb lifestyle. So what do you use. There are quite a few options like tapioca starch or arrow root powder, almond flour or groundnut flour (I sometimes used the last two). Another common option is “Cheese”. Yes, cheese is definitely a binder and helps maintain the shape of this Keto Broccoli Cutlet. However, only certain cheeses like Cheddar or a similar hard cheese will do. Soft cheeses like processed cheese or mozzarella won’t work at all. Also, cheese gives you a good dose of protein and healthy fats along with calcium (50g of Cheddar cheese contains 11g of protein & 11g of fats).
Why Broccoli? Broccoli is an amazing vegetable and is a powerhouse of nutrition. Each 100g contains a decent amount of protein, fibre and loads of other micro nutrients. This is an easy and fun way to take in the vegetable if one doesn’t like a whole floret or when it gets mixed in any other form. Keto Broccoli Cutlet can be a whole meal in itself because of the decent amount of fats and proteins it contains.
Keto Broccoli cutlets can be refrigerated and reheated the next day.
- 1 medium Broccoli
- 1/2 cup Grated Cheddar Cheese
- 1 tsp Ginger Garlic Paste
- 2 tblsp Green Chillies
- 1 tblsp Psyllium Husk
- 1 tsp Red Chilli Powder
- 1/2 tsp Turmeric Powder
- 1 tsp Coriander Powder
- 1 tsp Aamchur (Dried Mango Powder)
- Salt to Taste
- 1 tblsp Coriander Leaves
- 4 tblsp Coconut Oil/ Ghee
- Boil salted water in a heavy bottomed vessel.
- Chop the broccoli into florets (along with the stem) and add them to the boiling salt water for 1-2 minutes.
- Drain the water completely and let it cool.
- Grind it coarsely in a mixer to get a rava like texture. Squeeze the “rice” in a muslin cloth to drain all water.
- Take the bowl and mix all the ingredients except oil.
- Divide them into equal portions and make balls.
- Flatten each balls like a thick disc.
- Cover them and refrigerate it for an hour.
- Heat a non-stick tawa place the 2-3 tikkis on it, depending on the size of the the tawa.
- Drizzle some oil and allow it to cook on low heat until golden brown on both sides.
- Remove the excess oil in a tissue.
- Serve hot with mint chutney, yoghurt and garlic dip or keto mayo.