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3.9.2019

Keto Kedgeree

Adopting a low carbohydrate, ketogenic, paleo or autoimmune diet can limit or rule out certain foods, such as rice and other grains.
Cauliflower or broccoli rice works well as a low starch vegetable substitute for a side dish; but I’d never considered using it in kedgeree until now.

If you’ve never had kedgeree before – and I’m fairly new to this myself – it’s a hearty brunch meal consisting of smoked fish (usually haddock), hard boiled eggs and curry flavoured rice. I’ve played around with different recipes before, using quinoa instead of rice, and adding in some vegetables too.

So how do you make this low carb, keto-friendly version?

Keto Kedgeree


Serves 2

Ingredients:


  • 1 tbsp extra virgin olive oil,
  • ½ onion (finely chopped),
  • Seeds from 1 cardamom pod
  • ¼ tsp turmeric
  • 1 pinch of ground cinnamon
  • ¼ tsp curry powder
  • 200g smoked haddock fillet
  • 500ml of water or (dairy free) milk
  • 2 cups of cauliflower or broccoli rice
  • 1 large egg (optional)
  • 1 tbsp chopped fresh parsley
  • 1 tbsp chopped fresh coriander
  • 1 handful of peas or green beans
  • 2 chopped carrots

To Make:


  • In a medium sized pan bring the water or (dairy free) milk to the boil, add the haddock and simmer for about 4 minutes until the fish is cooked.
  • Remove the fish to a plate, allowing it to cool.



  • Hard boil the egg (if including) in the same water or milk for about 8 minutes.
  • Steam the peas or green beans and chopped carrot whilst the egg is cooking.
  • Once sufficiently cooled, flake the haddock then peel and chop the egg. (Don’t throw the water or milk away just yet).
  • Heat the oil in a large frying pan.
  • Add the onion and cook for 5 minutes until soft, then stir in the spices and cook for another minute.
  • Add the cauliflower or broccoli rice to the pan and heat through. Add a couple of tablespoons of the water or milk. (This won’t be absorbed but can just add in a little moisture if needed).
  • Add the steamed carrots and peas.




  • Add the fish and egg to the main frying pan, stir and heat through, adding in the herbs.




  • Serve hot. You can also allow the other portion to cool and refrigerate it to eat cold the next day.









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