Keto Indian Recipes: 20 Low-Carb High-Fat Meals for Ketogenic Diet

By Deepa Shah | Iron Pounded spice expert & founder of Phoran Masala

Indian cuisine is one of the most naturally keto-adaptable food traditions in the world — it is built around meat, paneer, eggs, ghee, coconut, and spices, with carbohydrates concentrated in just a few ingredients (rice, roti, dal) that are easy to substitute or eliminate. This guide covers 20 keto Indian recipes across every meal type, with notes on carb counts and spice choices.

Keto-Friendly Indian Ingredients

Use freely: Paneer, meat (chicken, mutton, fish, eggs), ghee, coconut oil, coconut milk, cream, butter, all whole spices, all ground spices (carb-free in cooking quantities), leafy vegetables, cauliflower, broccoli, capsicum, cucumber, spinach, mushrooms.

Use in moderation: Onions (moderate carbs — reduce quantity), tomatoes (small quantity for base), nuts (almonds, walnuts), heavy cream.

Avoid: Rice, roti, dal (lentils are high-carb), potatoes, sugar, jaggery, most commercial masala mixes (check for added starch or sugar).

Note on spices: Ground spices used in cooking quantities (1–2 tsp per dish) contribute negligible carbs — typically under 1g net carb per serving. Phoran spices contain no added starch, fillers, or anti-caking agents.

20 Keto Indian Recipes

Paneer Dishes

1. Paneer Butter Masala (Keto Version)
The restaurant classic made keto — the gravy is naturally low-carb (tomato, cream, butter, spices). The only change needed is to skip the sugar typically added to balance acidity. Use Kashmiri chilli for deep red colour, turmeric, coriander powder, and finish with garam masala and kasuri methi. Serve with cauliflower rice instead of naan.
Approx carbs: 6–8g net per serving

2. Paneer Tikka
Marinated paneer cubes grilled or air-fried — naturally keto. Marinade: hung curd, Kashmiri chilli, turmeric, tandoori masala, ginger-garlic paste, mustard oil. Grill on high heat until charred at edges. No substitutions needed — this is already a keto dish.
Approx carbs: 3–4g net per serving

3. Palak Paneer
Spinach and paneer — one of the most naturally keto Indian dishes. Blanch spinach, blend, cook with onion, ginger-garlic, turmeric, coriander powder, and finish with cream. The only keto adjustment: use less onion and skip any added sugar.
Approx carbs: 5–6g net per serving

4. Paneer Bhurji
Scrambled paneer with onion, tomato, green chilli, turmeric, coriander powder, and garam masala. High protein, quick to cook. Reduce onion and tomato quantity to keep carbs minimal.
Approx carbs: 4–5g net per serving

5. Paneer Saag (Mustard Greens)
Winter Punjabi classic — mustard greens (sarson) with paneer, cooked in ghee with cumin, garlic, and ginger. Naturally keto and extremely nutritious. Skip the makki roti and serve as a standalone dish.
Approx carbs: 4–5g net per serving

Egg Dishes

6. Anda Bhurji (Spiced Scrambled Eggs)
Mumbai street food that is naturally keto. Eggs scrambled with onion, tomato, green chilli, turmeric, chilli powder, and garam masala in ghee or butter. One of the fastest keto Indian meals.
Approx carbs: 3–4g net per serving

7. Egg Curry (Anda Masala)
Hard-boiled eggs in a spiced onion-tomato gravy. Make the gravy with reduced onion, add coconut milk instead of water for extra fat, and season with coriander, turmeric, chilli, and garam masala.
Approx carbs: 5–6g net per serving

8. Nargisi Kofta
Mughlai classic — hard-boiled eggs encased in spiced minced meat, then simmered in a cream gravy. Naturally high fat, very low carb. Season the mince with garam masala, turmeric, and cumin.
Approx carbs: 3–4g net per serving

Chicken Dishes

9. Chicken Tikka
Grilled marinated chicken — one of the purest keto Indian dishes. Marinade: hung curd, tandoori masala, Kashmiri chilli, turmeric, lemon juice, mustard oil. Grill or air-fry. No carb adjustments needed.
Approx carbs: 2–3g net per serving

10. Butter Chicken (Murgh Makhani — Keto)
The gravy is naturally low-carb — tomato, butter, cream, and spices. Skip sugar and cashew paste. Use extra butter and cream for higher fat. Season with Kashmiri chilli, kasuri methi, and garam masala. See our full butter chicken recipe →
Approx carbs: 6–8g net per serving

11. Chicken Chettinad
South Indian dry chicken curry with an intensely spiced coconut-based gravy. Naturally keto and high fat. Season with black pepper, cardamom, cloves, cinnamon, and fresh ground coconut masala.
Approx carbs: 4–5g net per serving

12. Chicken Saag
Chicken cooked in a spinach gravy — high protein, high fat from ghee and cream, very low carb. Season with cumin, turmeric, coriander powder, and garam masala.
Approx carbs: 4–5g net per serving

Mutton & Seafood

13. Mutton Rogan Josh
Kashmiri slow-cooked mutton — naturally keto. No thickeners needed — the fat from bone-in mutton creates the sauce. Season with Kashmiri chilli, fennel powder, cardamom, and dried ginger. See our Rogan Josh recipe →
Approx carbs: 3–4g net per serving

14. Laal Maas
Rajasthani fiery red mutton curry with mathania chillies and yoghurt. Naturally keto — high fat from mutton and ghee, minimal carbs. Season with Kashmiri chilli, Reshampatti chilli, cumin, and garam masala.
Approx carbs: 3–4g net per serving

15. Goan Fish Curry (Coconut)
Coastal curry with fish in a coconut milk base — high fat, low carb. Use tamarind for sourness instead of sugar. Season with Malvani masala, turmeric, and Kashmiri chilli.
Approx carbs: 5–6g net per serving

16. Prawn Masala (Dry)
Dry-style prawn stir-fry with cumin, turmeric, coriander, chilli, and curry leaves in coconut oil. One of the fastest keto Indian seafood dishes.
Approx carbs: 2–3g net per serving

Vegetable & Cauliflower Substitutes

17. Cauliflower Rice Biryani
Cauliflower pulsed to rice-sized pieces, cooked with whole spices, saffron, fried onions (reduced), and biryani masala. Add marinated chicken or paneer for protein. The cauliflower absorbs spice flavour well but cooks faster than rice — add it in the final 8–10 minutes only.
Approx carbs: 6–8g net per serving with protein

18. Saag (Mustard Greens / Spinach)
Pure leafy green dish cooked in ghee with garlic, ginger, and cumin. No grain needed. Add a knob of butter at the end. One of the most nutritious and naturally keto Indian dishes.
Approx carbs: 3–4g net per serving

19. Bhindi (Okra) Masala — Dry
Dry-style okra with coriander powder, turmeric, chilli, and cumin seeds. Okra is low-carb and its natural mucilage acts as a thickener. Cook on high heat to keep it dry and slightly crisp.
Approx carbs: 4–5g net per serving

20. Mushroom Keema
Minced mushrooms cooked like keema (mince curry) with onion, tomato, ginger-garlic, coriander powder, turmeric, chilli, and garam masala. A high-fat vegetarian keto dish when cooked in generous ghee. Substitute half the mushrooms with minced meat for a hybrid version.
Approx carbs: 5–6g net per serving

Keto Indian Cooking Principles

• Replace rice with cauliflower rice (pulsed in food processor) or simply skip and eat more curry
• Replace roti with egg roti (beaten egg cooked flat), almond flour roti, or skip entirely
• Increase fat by cooking in generous ghee and finishing with butter or cream
• Reduce onion — use ½ the quantity in most recipes; onion is the main carb source in Indian gravies
• Skip sugar — many restaurant recipes add sugar or jaggery to balance acidity; use extra cream instead
• Use coconut milk instead of water in curries for extra fat and flavour
• All spices are keto — in cooking quantities, ground spices contribute negligible carbs

FAQ

Q: Is ghee keto-friendly?
Yes — ghee is pure clarified butter fat with no carbohydrates. It is one of the best cooking fats for keto and is the traditional cooking fat in Indian cuisine. Use freely.

Q: Can I eat dal on keto?
No — lentils and legumes are high in carbohydrates (approximately 20g net carbs per 100g cooked). Dal is not keto-compatible. Replace the protein and texture with paneer or minced meat.

Q: Are Indian spices keto-friendly?
Yes. Ground spices used in typical cooking quantities (1–2 tsp per dish serving 4) contribute under 1g net carb per serving. Check that your masala blends contain no added starch, sugar, or anti-caking agents — Phoran spices are additive-free.

Q: Is paneer keto-friendly?
Yes. Fresh paneer is approximately 1–2g carbs per 100g — very low carb and high in protein and fat. It is one of the best protein sources for vegetarian keto.

Q: Can I eat tomatoes on keto?
In moderation. Tomatoes are approximately 3–4g net carbs per 100g — moderate. Use 1–2 medium tomatoes for a curry serving 4 and count them in your daily carb budget.

Shop the Keto Spices

• Phoran Premium Garam Masala →
• Phoran Turmeric Powder →
• Phoran Kashmiri Red Chilli Powder →
• Phoran Biryani Masala →
• Phoran Malvani Masala →
• Indian Spice Starter Kit →

Related Reading

• Diabetic-Friendly Indian Recipes: 20 Low-Glycemic Meals →
• Health Benefits of Indian Spices →
• Restaurant-Style Butter Chicken Recipe →
• Complete Indian Spices List →