Milly Gaines
Indian food is known for its vibrant flavours and colours, and it's possible to enjoy these while on a keto diet. Many Indian dishes are keto-friendly, including grilled meat and fish, curries, and fan favourites like Butter Chicken, Chicken Tikka Masala, and Tandoori Chicken. When eating out, it's important to be mindful of the sauces and chutneys that often accompany Indian dishes, as they may contain hidden sugars and carbohydrates. However, with careful planning and some adjustments, it is possible to enjoy a delicious Indian meal while sticking to your keto diet.
| Characteristics | Values |
|---|---|
| Carbohydrate content | Should be low-carb |
| Meat | Chicken, lamb, goat |
| Vegetables | Spinach, eggplant, cauliflower |
| Dairy | Full-fat dairy, yoghurt, ghee, coconut yoghurt |
| Spices | Turmeric, cumin, garam masala, chilli flakes, peppercorns, cinnamon, garlic, ginger |
| Thickeners | Coconut milk, almond flour |
| Sweeteners | Honey, lemon |
| Sides | Avoid rice, naan, and potatoes. Opt for cauliflower rice or broccoli |
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What You'll Learn
Keto-friendly Indian curries
Indian cuisine is known for its vibrant flavours and colours, and the good news is that you can still enjoy these on a keto diet. While not every type of Indian dish is ideal for keto, there are plenty of low-carb options to choose from, including seafood curries, tandoori, and vegetable masalas.
One of the best ways to enjoy a delicious low-carb Indian meal is to opt for grilled meats and fish, such as lamb chops, tandoori chicken, or tandoori fish. These can be served with rich curries like coconut chicken curry, chicken vindaloo, or goat curry. You can also enjoy fan favourites like Butter Chicken, Chicken Tikka Masala, and Chicken Curry, which can be made keto-friendly with a few simple substitutions. For example, you can use cauliflower "rice" instead of carb-heavy rice, and almond flour instead of cashews or starch to thicken your curry.
When making a keto chicken curry at home, it's important to pay attention to the ingredients and cooking techniques used. Here are some tips to make a tasty keto chicken curry:
- Marinate the chicken pieces in a mixture of lemon juice and dairy-free coconut yogurt, which is low in lactose and sugar.
- Use coconut oil, as it is one of the healthiest oils.
- Include spices such as turmeric, garam masala, cumin, garlic, and cilantro (coriander). You can also add chilli flakes if you like it spicy!
- Use tomato paste or puree, but in small quantities as tomatoes are not the lowest-carb vegetable.
- Add onion, garlic, and ginger, and sauté until the onions are golden brown.
- Cook the chicken until it is browned and no longer pink in the middle.
- Add pureed tomatoes, green chilli, yogurt, spices, and salt, and sauté until the tomatoes start to break down.
- Pour in stock and bring to a simmer, then add bell peppers and cook until al dente.
- Stir in fresh coriander and remove the cardamom pods, squeezing the seeds into the curry.
This keto chicken curry is a simple, tasty, and quick one-pan dinner that your whole family will enjoy. It is packed with flavour and has only 5.4 grams of net carbs per serving. So, go ahead and impress your guests or satisfy your curry craving with this delicious and healthy Indian meal!
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Chicken curry recipes
Indian curry recipes are often not keto-friendly, as they may contain sugar and be thickened with cashews, which are high in carbs. However, it is possible to make keto-friendly chicken curry recipes by using certain ingredients and making some adjustments. Here are some tips and recipes to help you create delicious keto chicken curry.
Ingredients and Substitutes:
- Meat – Use chicken breasts or thighs cut into small cubes. Boneless chicken thighs are also an option.
- Marinade – Combine chicken pieces with lemon juice, dairy-free coconut yogurt, and spices like garlic and ginger. Coconut yogurt is made from coconut cream and probiotics, making it a low-carb, high-fat option.
- Spices – Turmeric, cumin, garam masala, garlic, chili flakes, and coriander seeds provide the aromatic Indian flavours.
- Vegetables – Onion, ginger, garlic, and chilli are essential. Tomatoes are not the lowest-carb vegetable, but a small quantity of pureed tomatoes or tomato paste can be used without significantly affecting the carb count.
- Thickening Agents – Instead of cashews, use almond flour or almond meal as a keto-approved thickening agent.
- Sweeteners – Honey and lemon can be used to add sweetness without carbs.
- Sides – Instead of rice, serve the curry with cauliflower "rice" or keto naan bread.
Keto Chicken Tikka Masala:
- Marinate chicken pieces in a mixture of yogurt, lime, garlic, and spices.
- Heat oil in a pan and add the marinated chicken, cooking until browned.
- Add pureed tomatoes, green chilli, yogurt, and spices, and sauté until the tomatoes break down.
- Garnish with coriander and serve with cauliflower rice or keto naan.
Healthy Coconut Chicken Curry:
- Combine chicken pieces with spices like turmeric, cumin, and curry powder.
- Thicken the mixture with coconut milk and sweeten with honey and lemon.
- Serve with a side of vegetables or keto-friendly bread.
Chicken Vindaloo:
- Cook down peppercorns, a cinnamon stick, and serrano chiles with chicken pieces.
- Omit the potatoes to keep the dish keto-friendly.
- Marinate low-carb vegetables in spiced tomato puree for a tender and juicy dish.
These recipes offer delicious and nutritious options for those following a keto diet, allowing you to enjoy the flavours of Indian cuisine while adhering to your dietary restrictions.
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Carb-heavy sides to avoid
Indian food can be keto-friendly, but it's important to be mindful of the sides you choose to accompany your curry. Here are some carb-heavy sides that you should avoid:
Rice
Rice is a staple side dish in Indian cuisine, but it is not suitable for a keto diet. Rice is high in carbohydrates and can quickly increase the carb count of your meal. Instead, you could opt for cauliflower rice, which is a creative, low-carb alternative.
Naan
Naan bread is another popular side dish in Indian restaurants. However, it is made with flour and contains a significant amount of carbohydrates. To stay within the keto diet guidelines, it's best to avoid naan bread and choose other options.
Potatoes
Whether they are boiled, mashed, or fried, potatoes are a common ingredient in Indian cuisine. However, potatoes are starchy vegetables that are high in carbohydrates. If you're following a keto diet, it's advisable to skip potato-based sides and choose low-carb vegetables instead.
Fried Foods
Fried foods, such as pakoras or samosas, are often served as sides or appetizers in Indian restaurants. These fried dishes are typically coated in a batter made with chickpea flour (besan) and then deep-fried, making them carb-heavy. While gluten-free, these fried options are not keto-friendly.
Tamarind Paste, Mango, Chickpeas, and Dal
These ingredients are commonly used in Indian cooking and can add unique flavours to dishes. However, they are all considered carb-rich and should be avoided or minimised when following a keto diet.
When choosing sides for your Indian curry while on a keto diet, opt for simple, low-carb options like grilled vegetables, cauliflower rice, or a side salad with a tangy dressing. These choices will ensure that you stay within your dietary guidelines while still enjoying the delicious flavours of Indian cuisine.
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Low-carb vegetables
Indian food can be keto-friendly, with grilled meat and fish, and rich curries. For example, chicken tikka masala, butter chicken, and coconut chicken curry are all low-carb options. However, the sauces and chutneys served in Indian restaurants may not be keto-friendly due to their sugar content.
When making keto-friendly Indian dishes, low-carb vegetables can be used. For instance, summer squash and green beans are the main vegetables in a low-carb coconut sesame vegetable curry. This dish also includes cauliflower rice, which is a keto-friendly alternative to regular rice. Cauliflower rice can be made more interesting by cooking it with additional fats and spices. Other low-carb vegetables that can be used in keto Indian dishes include tomatoes and onions.
It is important to note that some vegetables are not suitable for a keto diet. For example, potatoes should be avoided, and tomatoes should only be added in small quantities as they are not the lowest-carb vegetable.
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Tandoori dishes
Tandoori chicken is a flavourful dish that can be enjoyed without rice or bread, making it a good keto option. It can also be used in sandwiches, chicken salad, and other dishes.
Fish can also be marinated in tandoori masala, yoghurt, and salt and pepper, and then cooked in the oven or on the stove.
When eating out, tandoori chicken is a good low-carb option at Indian restaurants, as it is naturally low-carb and does not seem to need rice or a rice substitute in the same way that a curry does.
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Frequently asked questions
Yes, you can eat Indian curry on keto. There are plenty of keto-friendly Indian curry recipes and menu items to choose from.
Some keto-friendly Indian curries include chicken curry, chicken tikka masala, coconut curry chicken, and paneer tikka or tandoori.
Some keto-friendly Indian foods besides curry include tandoori dishes, tikka dishes without sauce or curry, and kebabs.
When making keto-friendly Indian curry, use powders instead of pastes, avoid common carb-rich ingredients such as rice and naan, and serve with cauliflower "rice" instead of carb-heavy rice.
