Keto Indian Food: Complete Guide to Low-Carb Indian Dishes

Here's something most keto guides won't tell you: Indian food is one of the most keto-friendly cuisines in the world.

Think about it. Rich, creamy curries. Meat cooked in ghee. Paneer cheese in spiced sauces. Tandoori chicken with no breading. These are naturally low-carb dishes that happen to also be delicious.

The problem isn't Indian food - it's the rice and naan we serve it with.

Why Indian Food Works for Keto

Keto requires high fat, moderate protein, and very low carbs (typically under 20-50g net carbs daily). Traditional Indian cooking delivers on all three:

High Fat: Ghee, cream, coconut milk, and paneer are staples Moderate Protein: Chicken, lamb, fish, eggs, and paneer Naturally Low-Carb: Many curries have no starch - the carbs come from what you eat WITH them

The genius of Indian cuisine is that the curry itself is often separate from the carbs. Unlike pasta dishes where noodles are integral, Indian curries are complete dishes that just happen to be traditionally served with rice or bread.

Skip the rice. Keep the curry. Stay in ketosis.

Keto-Friendly Indian Dishes

Creamy Curries

These rich, sauce-based dishes are keto gold:

Butter chicken and palak paneer - rich, creamy, and naturally low-carb without the rice

Tandoori & Grilled

Tandoori cooking is inherently keto - it's just marinated meat cooked in a clay oven:

• Tandoori Chicken - Yogurt-marinated, no breading
• Chicken Tikka - Boneless tandoori pieces
• Seekh Kebab - Minced meat on skewers
• Fish Tikka - Grilled fish with spices
• Paneer Tikka - Grilled paneer cubes

These have virtually zero carbs beyond the small amount in the yogurt marinade.

Egg Dishes

Eggs are zero-carb and Indian cuisine does them beautifully:

• Egg Bhurji - Indian scrambled eggs with onions and spices
• Egg Curry - Hard-boiled eggs in curry sauce
• Masala Omelette - Spiced omelette with onions and chilies

Seafood

Most Indian seafood dishes are naturally low-carb:

• Prawn/Shrimp Curry - In coconut or tomato-based sauce
• Fish Curry - Various regional preparations
• Coconut Prawns - Prawns in coconut cream sauce

Meat Curries (Without Potatoes)

These are keto-friendly as long as they don't include potatoes:

• Rogan Josh - Kashmiri lamb curry
• Mutton Curry - Any preparation without potatoes
• Keema - Minced meat curry (check for peas)
• Vindaloo - Spicy Goan curry (traditionally no potatoes despite common belief)

Best Keto Indian Recipes on MasalaBear

Here are our most keto-friendly recipes. Each one works perfectly for a low-carb diet - just skip the rice or naan suggested as accompaniments:

1. Butter Chicken

The ultimate keto Indian dish. Tender chicken in a rich, creamy tomato sauce made with butter and cream. This is what keto dreams are made of.

Keto stats: ~10-12g net carbs per serving Skip: The rice. Serve over cauliflower rice if you need a base.

2. Palak Paneer

Cubes of paneer cheese in a vibrant spinach sauce. High fat from the paneer and cream, with the added nutrition of spinach.

Keto stats: ~8-10g net carbs per serving Skip: Naan or roti. The paneer provides enough substance.

3. Egg Bhurji

Indian-style scrambled eggs loaded with onions, tomatoes, green chilies, and spices. Perfect for keto breakfast or any meal.

Keto stats: ~5-6g net carbs per serving Skip: The toast or paratha. Eat it straight.

4. Prawns in Coconut Cream

Bengali-style prawns cooked in rich coconut cream. This is as keto as Indian food gets - high fat, moderate protein, minimal carbs.

Keto stats: ~6-8g net carbs per serving Skip: Rice. This is rich enough to eat on its own.

5. Pepper Chicken

South Indian dry chicken preparation loaded with black pepper and spices. Minimal sauce means minimal carbs.

Keto stats: ~4-6g net carbs per serving Skip: Rice or parotta. It's a complete dish on its own.

Indian Foods to AVOID on Keto

These will kick you out of ketosis fast:

Rice Dishes (30-50g carbs per serving)

• Biryani
• Pulao
• Jeera rice
• Plain steamed rice

Breads (30-50g carbs per piece)

• Naan
• Roti/Chapati
• Paratha
• Kulcha
• Puri/Bhatura

Lentil Dishes (35-45g carbs per serving)

• Dal (any variety)
• Sambar
• Rasam

Legume Dishes (35-45g carbs per serving)

• Chole/Chana (chickpeas)
• Rajma (kidney beans)
• Chana masala

Potato Dishes (25-35g carbs per serving)

• Aloo gobi
• Aloo paratha
• Dum aloo
• Samosa

Battered & Fried (20-30g carbs per serving)

• Pakoras (batter-fried vegetables)
• Samosas (pastry + potato)
• Vada (lentil fritters)

Sweets & Drinks

• All Indian desserts (gulab jamun, kheer, halwa)
• Sweet lassi
• Mango lassi

Skip these on keto: naan, rice, samosas, and Indian sweets are all high in carbs

Ordering Indian Food on Keto (Restaurant Tips)

DO Order:

• Tandoori chicken or lamb
• Chicken/lamb/paneer tikka
• Butter chicken (no rice)
• Palak paneer (no naan)
• Saag gosht (lamb in spinach)
• Seekh kebab
• Raita (yogurt side dish - in moderation)

DON'T Order:

• Anything with rice
• Any bread
• Dal or sambar
• Chole or rajma
• Anything with "aloo" (potato) in the name
• Pakoras or samosas
• Sweet drinks or desserts

Smart Swaps:

• Instead of rice: Ask for extra vegetables or salad
• Instead of naan: Have more curry with a spoon
• Instead of dal: Order a meat or paneer curry
• Instead of lassi: Sparkling water with lime

Keto Indian Meal Ideas

Keto Indian Breakfast

• Egg bhurji with sliced avocado
• Paneer bhurji (scrambled paneer)
• Masala omelette
• Leftover butter chicken (yes, for breakfast)

Keto Indian Lunch

• Palak paneer with cauliflower rice
• Tandoori chicken salad with raita dressing
• Chicken tikka with cucumber-tomato salad

Keto Indian Dinner

• Butter chicken with roasted vegetables
• Lamb rogan josh with sautéed spinach
• Prawn malaikari with steamed broccoli

Making Indian Food More Keto-Friendly at Home

Use These:

• Ghee - Pure fat, zero carbs, high smoke point
• Coconut cream - Lower carb than cashew paste
• Heavy cream - For rich, creamy curries
• Cauliflower - Rice substitute, curry base, or side dish
• Paneer - High fat, minimal carbs

Avoid/Reduce These:

• Onions - Use less than recipes call for (they add carbs)
• Tomatoes - Use sparingly or use tomato paste in smaller amounts
• Cashews - Higher carb than cream for thickening
• Sugar - Many recipes add a pinch - skip it
• Flour - Sometimes used to thicken - use xanthan gum instead

Frequently Asked Questions

Is Indian food keto-friendly?

Yes! Many Indian dishes are naturally keto-friendly. Curries made with meat, paneer, eggs, or non-starchy vegetables in cream or coconut-based sauces are low-carb. The key is skipping rice, naan, and dishes with potatoes, lentils, or chickpeas.

Can I eat butter chicken on keto?

Absolutely. Butter chicken is one of the most keto-friendly Indian dishes - chicken in a rich, creamy tomato-based sauce. Just skip the naan and rice. A typical serving has around 8-12g net carbs.

Is paneer good for keto?

Paneer is excellent for keto. It's high in fat, moderate in protein, and has only about 1g of carbs per 100g. Dishes like palak paneer, paneer tikka, and paneer bhurji are all keto-friendly.

What Indian food should I avoid on keto?

Avoid rice (biryani, pulao), bread (naan, roti, paratha), lentils (dal), chickpeas (chole), potatoes (aloo dishes), and anything battered and fried (samosas, pakoras). Also skip sweet dishes and lassi.

How many carbs are in Indian curry?

It varies widely. Meat and paneer curries without potatoes typically have 5-15g net carbs per serving. Dal and chickpea dishes have 30-40g+ carbs. Always check for hidden ingredients like sugar, flour thickeners, or potatoes.

Can I eat Indian takeaway on keto?

Yes, with careful ordering. Stick to tandoori meats, tikka dishes, paneer curries, and saag. Ask for no rice or naan. Be aware that restaurant curries may have added sugar or flour - homemade is always safer.

The Bottom Line

Indian food and keto are a natural match - you just need to know what to order and what to skip.

The simple rule: If it's meat, paneer, eggs, or non-starchy vegetables in a cream or coconut-based curry, it's probably keto-friendly. If it's rice, bread, lentils, chickpeas, or potatoes, skip it.

The best part? You're not missing out on flavor. Butter chicken, palak paneer, tandoori meats, and prawn curries are some of the most delicious dishes in any cuisine. You're just eating them without the rice.