Keto Indian foods
Keto-Friendly Indian Foods[edit | edit source]
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Indian food is renowned for its rich flavors, aromatic spices, and unique tastes, enjoyed not only in India and the Indian subcontinent but also worldwide. If you're following a ketogenic diet, you'll be delighted to know that there are several keto-friendly Indian foods that you can savor while staying within your carb limit.
Keto Indian Foods[edit | edit source]
When following a ketogenic or low-carb diet, it's crucial to ensure that the foods you consume are low in carbohydrates. Aim for approximately 20-30 net carbs per day on a ketogenic diet and fewer than 100 net carbs per day on a low-carbohydrate diet.
Understanding Keto-Friendly Indian Foods[edit | edit source]
Before diving into the list of keto-friendly Indian dishes, it's essential to grasp the principles of ketosis and the ketogenic diet. The core idea of a ketogenic diet is to fuel your body with fats and proteins while minimizing carbohydrate intake to around 20-30 net carbs per day. This restrictive approach to carbohydrates allows you to burn fat efficiently. Now, let's explore the keto-friendly delights of Indian cuisine.
Meats[edit | edit source]
One of the staples of Indian cuisine is meat, which is a great source of protein and healthy fats on a ketogenic diet. Chicken, lamb, and beef are all excellent options. Popular Indian dishes like butter chicken and lamb rogan josh are keto-friendly options that are high in fat and protein. Indian-style beef or chicken biryani, made without grains or added sugar, is also keto-friendly.
Fish and Seafood[edit | edit source]
Fish and seafood are also popular in Indian cuisine and are great options for a ketogenic diet. Fish such as salmon and halibut are low in carbohydrates and high in protein. Shrimp, prawns, and scallops are also good options, being low in carbohydrates and high in healthy fats. Indian seafood dishes like fish curry and shrimp masala are keto friendly.
Eggs[edit | edit source]
Eggs are another staple in Indian cuisine and make a great addition to a ketogenic diet. They are high in protein and healthy fats and can be used in various ways, such as in an omelette, fried, or as an ingredient in a dish like Anda Curry.
Vegetables[edit | edit source]
Indian cuisine also offers a wide variety of low-carbohydrate vegetables that align perfectly with a ketogenic diet. Cauliflower, okra, and spinach are all low in carbohydrates and high in fiber. These vegetables are often used in curries, soups, and other flavorful dishes. Enjoy keto-friendly Indian vegetable dishes like palak paneer, baingan bharta, and aloo gobi.
Healthy Fats and Oils[edit | edit source]
Indian cuisine includes a wide variety of healthy fats and oils, such as ghee, coconut oil, and mustard oil. These oils are not only keto-friendly but also rich in healthy saturated fats, making them excellent choices for cooking and seasoning.
Fermented Foods[edit | edit source]
Indian cuisine features a variety of fermented foods like yogurt (dahi) and lassi that can be keto-friendly in moderation. These fermented foods are rich in probiotics and good for gut health.
Foods to Avoid[edit | edit source]
It is important to note that many traditional Indian dishes like naan, samosas, and dosa are not keto-friendly due to their high carbohydrate content from grains and flour. Similarly, sweet and sour chutneys, sweet yogurt dips, and mango lassi are laden with sugar and don't align with a ketogenic diet. When dining out or preparing meals, consider making keto-friendly substitutions or modifications.
Allowed foods[edit | edit source]
Meats[edit | edit source]
All types of meat, including chicken, fish, and mutton, are naturally low in carbohydrates, making them keto-friendly and rich in protein.
Dairy[edit | edit source]
Some of the keto friendly dairy products include:
- 1. Full-fat cheese - Examples: Cheddar, Mozzarella, Gouda, Swiss cheese, Brie, Parmesan, Feta, Cream cheese
- 2. Heavy cream - Used in coffee, smoothies, or as an ingredient in cooking and baking.
- 3. Butter - Preferably grass-fed butter, ghee (clarified butter), or unsalted butter.
- 4. Greek yogurt (unsweetened) - Opt for full-fat, plain Greek yogurt, as it’s low in carbs and high in fat.
- Can be sweetened with a small amount of stevia or monk fruit if needed.
- 5. Sour cream (unsweetened) - Full-fat sour cream is a good source of fat and low in carbs.
Fats and Oils[edit | edit source]
Nuts[edit | edit source]
Fruits[edit | edit source]
Mushrooms[edit | edit source]
- Mushrooms are high in protein and very low in carbohydrates.
Vegetables[edit | edit source]
- Leafy greens
- Cauliflower
- Lettuce
- Sprouts
- Pumpkin
- Coconut water (in limited quantity, check net carbs, should be below 10)
- Bhindi
- Broccoli
- Sprouted moong
- French beans
- Green beans
- Bottle gourd
- Cabbage
- Bitter gourd
- Zucchini
- Capsicum
- Cucumber
- Brinjal or eggplant
- Okra
Keto Indian Recipes[edit | edit source]
Explore a collection of keto-friendly Indian recipes, allowing you to savor the flavors of India while maintaining your low-carb lifestyle.
Keto-Friendly Indian Breakfast Items[edit | edit source]
Indulge in keto-friendly Indian breakfast items like kababs, typically made with meat, spices, and vegetables.
Tandoori Items[edit | edit source]
Tandoori chicken and similar items are marinated with plain yogurt and spices before being cooked in a tandoor oven. Most tandoor items are very low in carbs and rich in protein.
Tikka Items[edit | edit source]
Enjoy chicken tikka, lamb tikka, fish tikka, and paneer tikka, all of which are keto-friendly and packed with flavor.
Other low carb keto friendly Indian food items[edit | edit source]
- Baingan bharta
- Balti baingan
- Bhuna
- Calamari Kochin
- Chettinad
- Chicken malai kabab
- Chicken soup
- Chicken tikka
- Dhaba style
- Egg bhurji
- Jalfrezi
- Kabab sampler
- Kachumber salad
- Kalmi Kabab
- Karahi
- Lamb tandoori
- Methi salmon
- Palak paneer
- Paneer bhurji
- Paneer curry
- Paneer saag
- Paneer tikka masala
- Paneer tikka
- Phaal
- Rogan josh
- Saag
- Sarso ka saag
- Tandoor jumbo shrimp
- Tandoori chicken salad
- Tandoori medley
- Vegetable curry
- Vegetable saag
Avoid using these items: flour, potatoes, peas, tamarind paste, sugar, corn starch, or corn flour to these dishes.
Indian foods to avoid on a keto diet[edit | edit source]
Keto Indian recipes (with images)[edit | edit source]
- A plaything for your tongue
- Aarsi's ultimate hariyali chicken tikka
- Achingya thoren kerala style green bean curry
- Akoori - parsi scrambled eggs
- Akuri spiced scrambled eggs
- Appetizer meatballs
- Aromatic beef kofti
- Asparagus with curry butter
- Bademiya's justly famous chile-coriander chicken
- Baingan ka salan
- Baked chicken samosa
- Bee balm tea
- Beef korma
- Beef sukka/ lamb bhunna
- Beetroot vada
- Bitter gourd in yogurt
- Black eyed pea and chorizo hummus zwt-8
- Bombay barbecued chicken
- Bombay madness
- Bombay-style curried eggs
- Broiled indian spiced fish
- Buttered wild mushrooms with onion and hot chilis
- Cajun-creole-indian?? Cod ??
- Calcutta style beef curry
- Cardamom flavoured chicken
- Cardamom sweet tea
- Casa d'angelo salad ii
- Cedar plank salmon
- Chai indian tea
- Chai spiced indian tea
- Chavrie raita with grilled lamb
- Chef joey's chicken and chili empanadas
- Chicken 65 4 variations
- Chicken chettinad dry
- Chicken curry
- Chicken in saffron cream
- Chicken kabob
- Chicken kabuli murgh kabuli
- Chicken lollipops
- Chicken naan pockets
- Chicken pakora
- Chicken tandoori
- Chicken thighs with lime and curry
- Chicken tikka !
- Chicken tikka
- Chicken tikka mahkni
- Chicken tikka wings gluten free
- Chicken wing 65
- Chickpea flour pizza
- Chili chicken
- Cilantro and coriander chicken
- Cilantro, red onion and jalapeno omelet
- Clarified butter or ghee
- Coconut lime chicken curry
- Coriander chutney
- Coriander lemon chicken
- Crab-indian gravy
- Creamy palak spinach
- Cucumber raita, super simple, quick and easy.
- Cucumber-mint raita
- Cumin mint and coriander yogurt
- Cumin scented chicken
- Curry cheddar cheese spread
- Curry dressing for rice or potato salad
- Curry marinade chicken wings
- Curry stuffed eggs
- Delicious almost-instant chai
- Dhaniya chicken
- Divine indian spinach
- East indian lamb patties
- East meets west fish rub
- Easy chicken kebabs
- Easy green beans masala
- Egg curry
- Egg masala sandwich
- Egg pakora
- Ekoori
- Ekuri - spicy scrambled eggs
- Ethiopian beef steak tartar kitfo
- Fried boiled eggs
- Fried karela chips bitter gourd
- Fried spiced dhal balls vadi
- Galouti kebab
- Garam masala
- Garam masala deviled eggs
- Garam masala hot mixed spice
- Garam masala spice blend
- Ghee usli ghee
- Ginger-garlic paste
- Green chutney indian mint - cilantro chutney
- Green fennel seeds tea
- Grilled 'fusion' pork chops
- Grilled prawns italiano
- Grilled tandoori-style chicken
- Haldi doodh
- Harissa cauliflower steaks
- Healthiest seafood recipe tandoori crab
- Heavenly grilled corn!
- How to prepare ghee
- Ilish macher dhakai paturi – fish in banana leaves
- Indian chicken drumettes
- Indian chicken rub
- Indian creamed spinach - palak not paneer
- Indian cucumber salad
- Indian curry rub
- Indian oil
- Indian pork vindaloo
- Indian roasted cauliflower
- Indian saag paneer low fat cheese with spinach
- Indian scrambled eggs
- Indian scrambled eggs with onion and tomatoes khichri unda
- Indian seer fish fry
- Indian spice mix
- Indian spiced fish
- Indian summer cocktail
- Indian tea
- Indian yogurt marinade
- Indian-spiced roast salmon
- Indian-style grilled chicken breasts
- Indian-style shrimp pizza with mozzarella
- Insanely hot south indian green chili chutney
- Inside-out chicken korma kievs
- Instant garam masala
- Jhat phat sabzi bell pepper paneer
- Lamb boti kebabs
- Lamb tikka
- Lamb vindaloo
- Lavender cosmopolitan
- Lemony chicken with fresh coriander madhur jaffrey
- Machli aur tamatar curried halibut
- Madagascar bourbon vanilla, bourbon extract
- Madras egg curry
- Magical iced beverage non-alcoholic
- Major grey chicken curry
- Mama's cilantro cream sauce
- Marinated lamb popsicles with fenugreek cream curry
- Martha's cinnamon broiled chicken with raita
- Marvin's gcb mini's garlic cheeseburgers
- Masala chicken drumsticks
- Masala maggi noodles in a mug
- Masala martini
- Masala prawns shrimp
- Masala tea indian spiced tea
- Mashed pumpkin
- Mediterranean chickpea latkes
- Mini stuff kachori
- Minty indian zucchini tabbakh ruhu
- Moist chicken tikka breasts
- Mummy's cabbage curry
- Mushroom paneer curry diet version
- Mushrooms in a rich tomato-onion sauce
- Naan bread croutons
- Naan fusion snack
- Nine spice garam masala
- No-fry karela crispies bitter melon
- Nordic moon ranch's most excellent ground lamb
- North african-style stewed chicken
- Oil pulling
- Onion bhaji indian onion fritters
- Paki garam masala
- Palak paneer indian fresh spinach with paneer cheese
- Panch phoron, bengali five-spice
- Paneer butter masala
- Passage to india creamed spinach
- Pickled onions - indian home style
- Plain raita
- Plantain curry
- Quick sauteed curry style vegetables
- Red curry oysters
- Red snapper with garlic delight
- Reshmi kebab
- Rice bowl with rajma
- Roast salmon with spiced coconut crumbs
- Roasted asparagus masala
- Rogan josh
- Rum punch for one barbados
- Saffron chicken
- Saltfish and ackee
- Scrambled eggs - indian style
- Scrambled eggs with coriander and ginger ekuri parsri
- Scrambled eggs with flavor
- Scrambled eggs with scallions and mushrooms
- Seared prawns with lime with mint and cilantro chutney
- Shrimp and pineapple tikka
- Shrimp korma
- Silken chicken
- Simple baked fish in foil ww
- Simpler posole, navajo hominy pork stew
- Spice garam masala
- Spice-crusted chicken breasts with lemon-cucumber raita
- Spiced bat wingschicken wings
- Spiced cauliflower
- Spiced mushrooms
- Spiced salmon
- Spicy baked chicken
- Spicy baked chicken from india -- masaledar murghi
- Spicy chicken tenders
- Spicy indian grilled chicken
- Spicy rice
- Spicy yogurt cucumber dip
- Spinach chicken
- Spring roll wrapper cups
- Sweet onion mango chutney
- Tabak maaz kashmiri fried lamb ribs
- Tandoori chicken
- Tandoori chicken made easy
- Tandoori chicken satay appetizers made easy
- Tandoori chicken wings
- Tandoori spice blend
- Tandoori style chicken
- Tandoori-style shrimp
- Tangy coriander cilantro mint chutney
- Taste of india rotisserie chicken
- Tasty chicken kebabs
- Tavapan mushrooms
- Tawa chicken
- Tikka masala sauce
- Tofu tikka masala
- Tomato, onion and cucumber kachumber
- Turkey curry burgers
- Uncle bill's barbecue tandoori chicken
- Uncle sandy's red hot spiced onions
- Vanilla and honey chai tea
- Vegan worcestershire sauce
- White fish with lemon and fresh herbs
- Worth-it homemade curry powder
- Ww friendly mint-infused darjeeling tea
- Yogurt with cucumber and mint kheere ka raita
- Yummy roasted prawns
- Zanzibari prawn
External links[edit | edit source]
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