Are you looking for a hearty, satisfying, and keto-friendly dish? If so, you’re in the right place! This low-carb kasha recipe will not only satisfy your cravings for a warm, comforting meal, but it also keeps you on track with your ketogenic lifestyle. This recipe is perfect for dinner, lunch, or even as a snack. By swapping out traditional grains with low-carb alternatives, we’ve created a dish that’s packed with flavor, texture, and nutrients, without the carb overload. Let’s dive into how to make kasha low carb and enjoy a guilt-free twist on this classic dish.
Ingredients and Tools for Low-Carb Kasha
Before we get into the step-by-step preparation, let’s gather all the ingredients and tools you’ll need. This recipe uses cauliflower rice as a substitute for traditional buckwheat groats, making it keto-approved while maintaining the essence of classic kasha.
Ingredients:
- 2 cups cauliflower rice (fresh or frozen, finely riced)
- 1 medium onion, finely chopped
- 2 garlic cloves, minced
- 2 tablespoons olive oil (or unsalted butter for a richer flavor)
- 1/2 cup mushrooms, thinly sliced
- 1/4 cup chicken or vegetable broth (unsalted, keto-friendly)
- 1 teaspoon smoked paprika (optional, for added flavor)
- 1/2 teaspoon ground black pepper
- 1/2 teaspoon sea salt (or to taste)
- 1/4 teaspoon dried thyme or oregano
- 1/4 cup fresh parsley, chopped (for garnish)
- 1 tablespoon sour cream (optional, for serving)
Tools:
- Cutting board
- Sharp knife
- Large skillet or frying pan
- Wooden spoon or spatula
- Measuring cups and spoons
- Food processor (if making your own cauliflower rice)
How to Make Kasha Low Carb: Step-by-Step Preparation
This keto-friendly kasha recipe is incredibly easy to prepare. With just a few simple steps, you’ll have a delicious, low-carb meal ready to enjoy. Follow the detailed instructions below to ensure perfect results every time.
Step 1: Prep Your Ingredients
Start by preparing your cauliflower rice. If you’re using fresh cauliflower, cut the cauliflower head into small florets and pulse them in a food processor until they resemble rice grains. If you’re using frozen cauliflower rice, let it thaw slightly and pat it dry with a clean towel to remove excess moisture. Chop the onion, mince the garlic, and slice the mushrooms.
Step 2: Sauté the Aromatics
Heat a large skillet over medium heat and add the olive oil or butter. Once the oil is hot, add the chopped onion and sauté for 3-4 minutes, stirring frequently, until the onion becomes soft and translucent. Add the minced garlic and cook for an additional minute, until fragrant.
Step 3: Cook the Mushrooms
Add the sliced mushrooms to the skillet and cook for 5-6 minutes, stirring occasionally, until they release their moisture and become golden brown. This step enhances the flavor of the dish, giving it the earthy, savory taste that’s characteristic of traditional kasha.
Step 4: Add the Cauliflower Rice
Once the mushrooms are cooked, add the cauliflower rice to the skillet. Stir well to combine the ingredients and coat the cauliflower in the flavorful oils and seasonings. Cook for 5 minutes, stirring frequently, until the cauliflower begins to soften.
Step 5: Season and Simmer
Sprinkle the smoked paprika, ground black pepper, sea salt, and dried thyme over the mixture. Stir to evenly distribute the spices. Pour in the chicken or vegetable broth, then reduce the heat to low. Cover the skillet with a lid and let the mixture simmer for 5-7 minutes. This allows the cauliflower rice to absorb the flavors of the broth and spices, creating a rich, savory base for your low-carb kasha.
Step 6: Final Touches
Once the cauliflower rice is tender and all the liquid has been absorbed, remove the skillet from the heat. Taste the dish and adjust the seasoning as needed. Stir in the chopped parsley for a burst of freshness and vibrant color.
Step 7: Serve and Enjoy
Serve your low-carb kasha warm, either as a standalone dish or paired with a protein like grilled chicken, beef, or tofu. For a creamier texture, top each serving with a dollop of sour cream. This dish is equally delicious for lunch, dinner, or even as a satisfying snack.
Nutritional Information (Per Serving)
Here’s the approximate nutritional breakdown for one serving of this low-carb kasha (recipe yields 4 servings):
- Calories: 110
- Protein: 3g
- Fat: 8g
- Carbohydrates: 6g
- Fiber: 2g
- Net Carbs: 4g
- Sugar: 2g
This makes it an excellent choice for anyone following a keto or low-carb diet, as it’s high in healthy fats and low in net carbs.
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Notes and Tips for Success
- Make It Your Own: Feel free to customize this recipe by adding your favorite low-carb vegetables, such as spinach, zucchini, or bell peppers. You can also add a protein like diced chicken or crumbled sausage for a heartier meal.
- Use Fresh Herbs: While dried thyme or oregano works well in this recipe, using fresh herbs will elevate the flavor even further.
- Storing Leftovers: Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently in a skillet with a splash of broth or water to prevent drying out.
- Cauliflower Rice Tips: If you’re making your own cauliflower rice, be sure not to over-process it in the food processor. The “grains” should be small, but not mushy.
- Dairy-Free Option: To make this recipe dairy-free, substitute olive oil for butter and skip the sour cream garnish.
- Perfect for Meal Prep: This low-carb kasha reheats beautifully, making it a great option for meal prepping. Prepare a batch in advance and portion it out for quick lunches or dinners throughout the week.
Why You’ll Love This Recipe
This low-carb kasha is the perfect combination of simplicity and flavor. The cauliflower rice mimics the texture of traditional buckwheat, while the mushrooms and spices provide a deep, savory taste. It’s comforting, healthy, and incredibly versatile, making it a must-try for anyone on a keto or low-carb diet. Whether you’re looking for a quick lunch, a satisfying dinner, or a snack to keep you fueled, this recipe has got you covered.
So, what are you waiting for? Now that you know how to make kasha low carb, it’s time to get cooking and enjoy this delicious, keto-friendly dish!
