Keto Indian Recipes: 20 Low-Carb High-Fat Meals for Ketogenic Diet
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Enjoy Indian Food on Keto Diet
Yes, you can do keto AND eat Indian food! These 20 low-carb, high-fat recipes prove it. From cauliflower rice biryani to paneer tikka, enjoy authentic flavors while staying in ketosis. Keto never tasted this good! 🥑
Why Indian Food Works for Keto
- 🧈 High-fat curries: Coconut milk, ghee, cream
- 🥩 Protein-rich: Paneer, chicken, eggs, fish
- 🥬 Low-carb veggies: Cauliflower, spinach, okra
- 🌶️ Keto-friendly spices: Garam masala, turmeric, cumin
- 🥥 Coconut-based: Natural keto ingredient
- 🍳 Egg dishes: Perfect keto protein
Keto-Friendly Indian Spices
- Garam Masala - 0g net carbs
- Turmeric - 0g net carbs
- Cumin - 0g net carbs
- Tandoori Masala - 0g net carbs
- Black Pepper - 0g net carbs
- Cardamom - 0g net carbs
20 Keto Indian Recipes
Paneer Dishes (High Fat, High Protein)
1. Paneer Butter Masala
Net Carbs: 6g | Fat: 28g | Protein: 20g
Paneer + cream + butter + garam masala
Why: High fat, moderate protein, low carb
2. Palak Paneer
Net Carbs: 5g | Fat: 24g | Protein: 18g
Spinach + paneer + cream + garam masala
Why: Nutrient-dense, keto-perfect
3. Paneer Tikka
Net Carbs: 4g | Fat: 22g | Protein: 20g
Paneer + yogurt + tandoori masala
Why: Grilled, high protein, low carb
4. Paneer Bhurji
Net Carbs: 5g | Fat: 26g | Protein: 18g
Crumbled paneer + garam masala + cream
Why: Quick, high fat, filling
Chicken Dishes
5. Butter Chicken (Keto Version)
Net Carbs: 7g | Fat: 32g | Protein: 35g
Chicken + cream + butter + garam masala
Skip: Sugar, use erythritol
6. Tandoori Chicken
Net Carbs: 3g | Fat: 18g | Protein: 35g
Chicken + yogurt + tandoori masala
Why: High protein, low carb
7. Chicken Curry (Coconut)
Net Carbs: 6g | Fat: 28g | Protein: 32g
Chicken + coconut milk + garam masala
Why: High fat from coconut
8. Chicken Tikka Masala
Net Carbs: 8g | Fat: 30g | Protein: 34g
Grilled chicken + cream sauce + chicken masala
Get it: Special Masala Combo
Egg Dishes
9. Egg Bhurji
Net Carbs: 4g | Fat: 20g | Protein: 18g
Eggs + turmeric + garam masala
Why: Perfect keto breakfast
10. Egg Curry
Net Carbs: 6g | Fat: 24g | Protein: 16g
Boiled eggs + coconut cream + garam masala
Why: High fat, filling
11. Masala Omelette
Net Carbs: 3g | Fat: 18g | Protein: 16g
Eggs + onions + garam masala
Why: Quick, easy, keto-perfect
Vegetable Dishes (Low-Carb)
12. Cauliflower Rice Biryani
Net Carbs: 8g | Fat: 20g | Protein: 12g
Cauliflower rice + biryani masala + ghee
Why: Rice substitute, authentic flavor
13. Bhindi Masala
Net Carbs: 5g | Fat: 16g | Protein: 4g
Okra + turmeric + garam masala
Why: Low carb, high fiber
14. Palak (Spinach) Curry
Net Carbs: 4g | Fat: 18g | Protein: 6g
Spinach + cream + garam masala
Why: Very low carb, nutrient-dense
15. Cabbage Poriyal
Net Carbs: 4g | Fat: 14g | Protein: 3g
Cabbage + coconut + cumin
Why: Low carb, high fat from coconut
Fish & Seafood
16. Fish Curry (Coconut)
Net Carbs: 5g | Fat: 26g | Protein: 30g
Fish + coconut milk + turmeric
Why: Omega-3, high fat, low carb
17. Tandoori Fish
Net Carbs: 3g | Fat: 16g | Protein: 32g
Fish + yogurt + tandoori masala
Why: Lean protein, low carb
Snacks
18. Masala Roasted Nuts
Net Carbs: 4g | Fat: 20g | Protein: 8g
Why: Perfect keto snack
19. Paneer Tikka Skewers
Net Carbs: 4g | Fat: 22g | Protein: 20g
Paneer + bell peppers + tandoori masala
Why: Party-friendly, keto-approved
Drinks
20. Golden Milk (Keto)
Net Carbs: 2g | Fat: 14g | Protein: 1g
Coconut milk + turmeric + black pepper
Why: Anti-inflammatory, keto-friendly
Foods to Avoid on Keto
- ❌ Rice (white, brown, all types)
- ❌ Wheat (roti, naan, paratha)
- ❌ Potatoes
- ❌ Lentils/dals (too high carb)
- ❌ Chickpeas
- ❌ Sugar, honey, jaggery
- ❌ Most fruits (except berries)
Keto Substitutes
Instead of rice: Cauliflower rice
Instead of roti: Almond flour roti
Instead of potatoes: Cauliflower, radish
Instead of sugar: Erythritol, stevia
Instead of dal: Paneer, eggs, meat
Keto Indian Meal Plan
Breakfast: Egg bhurji + bulletproof coffee
Lunch: Paneer butter masala + cauliflower rice
Snack: Masala roasted nuts
Dinner: Tandoori chicken + palak curry
Before bed: Golden milk
Macros: 70% fat, 25% protein, 5% carbs
Get Your Keto Spice Collection
Festival Special Pack - ₹999 (5 keto-friendly spices)
Special Masala Combo - ₹899 (Tandoori, Chicken, Biryani masalas)
Spice Starter Kit - ₹399
Keto Tips for Indian Cooking
- 🧈 Use ghee liberally - it's pure fat
- 🥥 Coconut milk/cream for curries
- 🥬 Load up on low-carb veggies
- 🧀 Paneer is your best friend
- 🌶️ All spices are keto-friendly
- 📊 Track macros initially
The Bottom Line
Keto and Indian food are a perfect match! Use high-fat ingredients and authentic spices from Phoran Masala to enjoy delicious meals while staying in ketosis!
Ready for keto? Get our complete spice collection! 🥑
