Keto Broccoli Tikki is a healthy meal in itself. One of the most common myths people have about a Keto/ Paleo lifestyle, especially the Indian LCHF is that it lacks in variety. That’s not true at all!
Loads of recipes from our very own Indian kitchen and everyday cooking are either naturally low carb or just need a few tweaks to make then suitable for Indian LCHF. It’s just a matter of innovation and patience & viola a keto-fied meal is ready.
Now coming to our current recipe, 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 can you use?
There are quite a few options like tapioca starch or arrow root powder, almond flour or groundnut flour (sometimes I use the last two). If you would like to go nut free, Cheese is your go-to binding ingredient.
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 Tikki can be a whole meal in itself because of the decent amount of fats and proteins it contains.
Making the Keto Broccoli Tikki
To make the Keto Broccoli Tikkis, 2 important binding agents are required – Cheese and Psyllium Husk.
Cheese helps to maintain the shape of this Tikki. However, only certain hard cheeses like Cheddar or Parmesan cheese will work. I’ve use Cheddar Cheese here. 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 & nearly 81% of the DV Calcium).
Apart from cheese, another important ingredient that finds a place in every Keto kitchen is – Psyllium Husk. Psyllium Husk is pure fibre and a very common ingredient used for binding and baking low carb, flour free recipes.
I’ve many a time had these Tikkis for lunch and shared it with my non-keto husband as well 😆. If you don’t have anyone to share it with, do not worry. Keep the raw tikkis frozen and pan-fry it the next day for your lunch or dinner. Even the pan fried ones keep well for 3-4 days in the fridge. Serve these with some Sugar-free ketchup, tangy mint chutney or even Keto Mayo.
Tried it? Loved it? What do you think? I look forward to your thoughts and comments hope you love this Low Carb lifestyle as much as I do ❤️.
Keto Broccoli Cutlet
- 200 g Broccoli Cut into florets
- 125 g Grated Cheddar Cheese
- 1 tbsp Ginger Garlic Paste
- 2 large Green Chillies chopped into fine pieces
- 1.5 tblsp Psyllium Husk
- 2 tsp Red Chilli Powder
- 1/2 tsp Turmeric Powder
- 2 tsp Coriander Powder
- 2 tsp Aamchur (Dried Mango Powder)
- Salt to Taste
- A few Coriander Leaves Chopped finely
- 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 ball into patties. 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.