Keto and low-carb diets revolve around the same basic principles: eat fewer carbohydrates and more healthy fats. The goal is often to achieve ketosis, where your body starts burning fat for fuel instead of glucose.
But if you’re following a low-carb or keto diet, you might think that Indian food is off the table. After all, traditional Indian cuisine relies heavily on rice, naan, and lentils, which are all high in carbs.
But don’t worry, it’s totally possible to enjoy low carbohydrate Indian food! You don’t have to give up your favorite flavors to reach your health goals.
There are many reasons to try a low-carb Indian diet. It can help you lose weight, improve your body composition, and manage your blood sugar levels. Plus, you can still enjoy the cultural food preferences you love while achieving your health goals.
In this article, we’ll show you how to create delicious and varied low-carb Indian meals, with both vegetarian and non-vegetarian options. We’ll cover ingredients, recipes, and even restaurant choices to help you stay on track.
Understanding the low-carb lifestyle and Indian food
Indian food has a reputation for being carb-heavy, but it’s definitely possible to enjoy many Indian dishes while still sticking to a low-carb eating plan.
Defining “low-carb” in the Indian context
What does it mean to eat “low-carb?” Generally, it refers to an eating plan that limits carbohydrates like grains, starchy vegetables, and sugary foods, while emphasizing protein, healthy fats, and non-starchy vegetables.
There are different ways to approach a low-carb diet, and the exact carb limits can vary. The ketogenic, or “keto” diet, is a very low-carb, high-fat approach. The goal of keto is to get your body into a state of “ketosis,” where it burns fat for fuel instead of carbohydrates.
Key concepts: carbs, net carbs, and glycemic index
When following a low-carb diet, it’s helpful to understand a few key concepts:
- Net carbs: This refers to the carbohydrates that your body actually digests and uses for energy. To calculate net carbs, subtract the grams of fiber from the total grams of carbohydrates in a serving of food.
- Glycemic index (GI): The glycemic index measures how quickly a food raises your blood sugar levels. Foods with a low GI are generally preferred on a low-carb diet.
Common high-carb foods to limit or avoid in Indian cuisine
Many traditional Indian dishes are built around high-carb ingredients that you’ll likely need to limit or avoid on a low-carb plan:
- Grains: Rice, wheat, naan, roti, and other breads are staples in Indian cuisine but are high in carbohydrates.
- Legumes: Dals, chickpeas, and lentils are good sources of protein and fiber, but they also contain a significant amount of carbs. You may be able to include small portions of legumes in your diet, depending on your carb goals.
- Starchy vegetables: Potatoes, sweet potatoes, and corn are common in some Indian dishes, but their high carbohydrate content makes them less suitable for a low-carb approach.
Low-carb vegetables, fruits, nuts, and seeds in Indian cuisine
Although some of the ingredients in Indian cooking may be off-limits when you’re watching your carbs, you can still enjoy many vegetables, fruits, nuts, and seeds.
Low-carb vegetables: The foundation of your diet
You can create delicious, low-carb meals around vegetables like spinach, cabbage, cauliflower, bell peppers, eggplant, tomatoes, onions, pumpkin, okra, and cucumber.
Indian cooking is all about versatility, so don’t be afraid to try new things. You can use cauliflower to make a rice substitute, stir-fry a medley of vegetables, or create a curry made with low-carb vegetables.
Low-carb fruits: Enjoy in moderation
Berries, avocados, and guava are good choices if you’re seeking low-carb fruits. They’re lower in carbs than other fruits, and they’re loaded with vitamins and minerals.
It’s still important to keep your portions small, though. A handful of berries or a few slices of avocado can be a satisfying treat without derailing your low-carb diet.
Nuts and seeds: Healthy fats and fiber
Almonds, walnuts, flax seeds, chia seeds, and sunflower seeds are a great way to add healthy fats and fiber to your diet. These nuts and seeds are packed with nutrients, and they can be used in a variety of Indian recipes.
Try using almond flour to make roti, or sprinkle seeds on top of your dishes as a garnish.
Low-carb Indian recipes: Vegetarian delights
If you’re looking for low-carb vegetarian Indian food, you’re in luck. Many popular dishes can be adapted to fit a low-carb lifestyle. Here are a few ideas to get you started:
Paneer-based dishes
Paneer, a fresh cheese common in Indian cuisine, is a great source of protein and relatively low in carbs, making it a good choice for low-carb eaters.
- Paneer bhurji with capsicum: This scrambled paneer dish gets a boost of flavor and color from bell peppers.
- Butter paneer chicken curry (with a keto-friendly vegetarian option): Yes, you read that right. This recipe is a fun mashup of butter chicken and butter paneer, but you can easily leave out the chicken for a completely vegetarian dish. To keep it keto-friendly, be sure to use a sweetener like erythritol or stevia instead of sugar or honey.
Cauliflower as a staple
Cauliflower is your friend! This versatile veggie can stand in for rice, potatoes, and other high-carb ingredients.
- Cauliflower curd: This is a great way to get your probiotic fix while keeping carbs low.
- Makhani cauliflower bites: These tasty morsels are a creative take on makhani, a rich and creamy Indian sauce.
- Spicy cauliflower rice & salmon medley: Cauliflower rice gets a kick of spice and is paired with heart-healthy salmon in this satisfying dish.
Other vegetarian options
Here are a few other low-carb vegetarian Indian dishes to try:
- Baingan ka bharta (eggplant mash): This smoky and flavorful eggplant dish is a staple in many Indian homes.
- Kadhi: Made with yogurt or buttermilk and thickened with besan (gram flour), kadhi is a comforting and tangy dish.
- Cabbage rolls: These stuffed cabbage rolls are a hearty and satisfying meal.
Low-Carb Indian Recipes: Non-Vegetarian Feasts
Who says you can’t enjoy flavorful, satisfying Indian cuisine while keeping your carb count low? These non-vegetarian recipes are packed with protein and spices, making them perfect for a keto or low-carb diet. I’ve included a mix of traditional Indian dishes and some creative adaptations to satisfy your cravings.
Chicken Dishes
Chicken is a versatile and readily available protein source, making it a star ingredient in many low-carb Indian dishes.
- Chicken Tikka: This classic appetizer features marinated chicken pieces cooked in a tandoor or oven. Look for recipes that minimize added sugars in the marinade. (Recipe and nutritional information available online.)
- Andhra Style Chilli Chicken: A fiery and flavorful dish from Andhra Pradesh, this recipe uses a blend of spices to create a delicious and spicy chicken dish. Be mindful of the amount of cornstarch used for coating; consider using almond flour instead. (Recipe and nutritional information available online.)
- Chicken Shami Kebab: These flavorful kebabs are made with ground chicken, lentils (use sparingly), and aromatic spices. (Recipe and nutritional information available online.)
- Filipino-Style Chicken Adobo: While not strictly Indian, this dish shares similar flavor profiles and can be adapted to be low-carb by using a sugar substitute like erythritol or stevia in place of sugar. (Recipe and nutritional information available online.)
Fish and Seafood Dishes
Fish and seafood are excellent sources of protein and healthy fats, making them ideal for a low-carb diet.
- Italian Grilled Fish: Another dish that’s not strictly Indian, but one that can be easily adapted to incorporate Indian spices and flavors. A simple marinade of ginger, garlic, turmeric, and lemon juice can transform this dish into a flavorful Indian-inspired meal. (Recipe and nutritional information available online.)
- Amritsari Fish Fry: This popular street food from Amritsar features fish fillets coated in a spiced batter and deep-fried. Use almond flour or coconut flour instead of chickpea flour (besan) to keep the carbs low. (Recipe and nutritional information available online.)
- Shrimp and Cauliflower Curry: Substitute cauliflower florets for potatoes in a typical shrimp curry for a delicious and low-carb meal.
Other Meat Options
- Bacon Balls: A simple dish made with cheese and bacon. (Recipe and nutritional information available online.)
- Keto Chicken Stew: A creamy chicken stew perfect for a chilly night. (Recipe and nutritional information available online.)
Remember to always check the nutritional information and adjust recipes to fit your individual carb goals. Enjoy!
Low-carb Indian desserts: Sweet treats without the guilt
If you’re craving something sweet, there are plenty of low-carb Indian-inspired desserts you can try without blowing your diet.
Almond flour-based desserts
Almond flour is a great low-carb alternative to wheat flour. It’s high in protein and healthy fats, and it adds a lovely nutty flavor to baked goods.
- Dark chocolate almond flour cake: You can find recipes online for a rich, decadent cake that will satisfy your chocolate cravings. Look for recipes that call for a low-carb sweetener like erythritol or stevia.
- Almond cookies: Almond flour cookies are easy to make and can be customized with your favorite flavors. Try adding a touch of cardamom or saffron for an authentic Indian twist.
Chocolate desserts
Who says you can’t enjoy chocolate on a low-carb diet? These recipes use dark chocolate and low-carb sweeteners to create guilt-free treats.
- Chocolate muffins: Almond flour or coconut flour can be used as the base for low-carb chocolate muffins. Add some chopped nuts or a dollop of sugar-free yogurt for extra flavor and texture.
- Chocolate lava cake: Indulge in a warm, gooey chocolate lava cake made with almond flour and a sugar substitute.
- Chocolate and peanut butter fingers: These are perfect for a quick and easy snack. Combine dark chocolate, peanut butter, and a low-carb sweetener, then freeze for a few minutes until firm.
Other dessert options
- Shrikhand: This traditional Indian dessert is made from strained yogurt and flavored with cardamom and saffron. Use a sugar substitute to keep it low-carb.
- Chia seed pudding: Chia seeds are packed with fiber and protein, making them a great choice for a healthy and filling dessert. Combine chia seeds with almond milk, sweetener, and your favorite spices for a delicious pudding.
Eating out: Navigating Indian restaurants on a low-carb diet
Following a low-carb diet doesn’t mean you have to miss out on the rich flavors of Indian cuisine. With a little planning and some smart choices, you can enjoy a delicious and satisfying meal while sticking to your dietary goals.
Keto-friendly appetizers, soups, and salads
Start your meal with these low-carb options:
- Tandoori chicken, kebabs, and other grilled meats
- Clear soups without added starch or noodles
- Salads with low-carb dressings
Keto-friendly entrees
Here are a few main courses that you can enjoy on a low-carb diet:
- Tandoori and tikka dishes
- Curries made with coconut milk or cream (be cautious of added sugars and starches)
Some great curry options include butter chicken (hold the rice!), palak paneer (hold the naan!), and chicken or paneer tikka masala.
Dishes to avoid or modify
Steer clear of these high-carb dishes:
- Naan, rice, and other bread
- Dishes with potatoes or other starchy vegetables
- Sweets and desserts
Questions to ask your server
When in doubt, don’t hesitate to ask your server about ingredients and preparation methods. You can also request that your dishes be prepared without added sugar or starch.
Conclusion
As you’ve seen, eating a low-carb diet doesn’t mean giving up the delicious flavors and textures of Indian cuisine. Whether you’re vegetarian or prefer to eat meat, there are many ways to enjoy your favorite dishes while staying within your carbohydrate goals.
I encourage you to experiment with the recipes in this article and to explore low-carb options at your local Indian restaurants. Remember to be mindful of portion sizes, and always be aware of the ingredients in your food. Many Indian dishes are easily modified to reduce their carbohydrate content.
By making smart choices, you can manage your weight and improve your overall health without sacrificing your enjoyment of Indian food. A low-carb Indian diet is not only achievable, it’s a sustainable and delicious way to embrace a healthier lifestyle.