Madeleine Hull
Indian cuisine is a great option for those on a keto diet, as it offers a wide variety of delicious low-carb alternatives. When eating at a South Indian restaurant, there are several keto-friendly dishes to choose from. While sauces and chutneys are often not keto-friendly due to their sugar content, grilled meat and fish options, such as tandoori chicken, lamb chops, and seafood curries, are excellent choices. Additionally, vegetarian dishes like the Keto Dosa, made with almond flour and coconut milk, and Cauliflower Upma, a twist on the traditional South Indian dish, are tasty and keto-compliant. For a truly low-carb experience, replace rice with cauliflower rice, which can be used in dishes like Keto Poha or Chia Seeds Curd Rice.
Keto-friendly South Indian dishes
| Characteristics | Values |
|---|---|
| Meat | Tandoori chicken, chicken tikka, kebabs, lamb chops, chicken tikka masala |
| Seafood | Prawns, fish tikka, seafood curries |
| Vegetables | Capsicums, cauliflower, spinach, zucchini, tomatoes, kale, cabbage, mint, bottle gourd, coriander, ladyfinger, mustard leaves, eggplant, broccoli, avocado, boiled peanuts, asparagus, cucumber |
| Dairy | Full-fat dairy, yogurt, cheese |
| Legumes | Beans, lentils |
| Fruits | Coconut, lemon, peanut |
| Spices | Curry powder, turmeric, cumin, ginger |
| Sauces | Coconut milk, honey, lemon |
| Desserts | Chia seeds curd, curd rice |
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Grilled meat and fish
For grilled meat options, you can choose from lamb chops, tandoori chicken, chicken tikka, or a tandoori medley, which is a mixture of different tandoor-cooked meats. If you're looking for something more exotic, try rack of lamb tandoori or kalmi kebab, which are chicken wings marinated with roasted spices. Remember to skip the rice, naan, and papadum that typically accompany these dishes.
When it comes to grilled fish, you can opt for tandoori masala-marinated fish fillets cooked in the oven or on the stove with minimal oil. Fish moilee, a coconut fish curry, is another delicious choice. Prawns in coconut curry are also a popular South Indian keto option.
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Curries
When eating keto at a South Indian restaurant, it's important to remember that the ketogenic diet is a low-carbohydrate method of eating. While Indian cuisine offers a wide variety of delicious keto-friendly options, some dishes are typically high in carbs and should be avoided.
When it comes to curries, there are several keto-friendly options to choose from. Here are some recommendations:
- Madras Curry: This curry variation is usually made with tamarind paste and can be a good keto choice.
- Dhaba Style Curry: A spicy chicken curry based on the spices and chillies found in Northern India.
- Chettinad Curry: A fiery South Indian dish originating from Chettinad.
- Saag Dishes: Resembling creamed spinach, saag can be mixed with paneer, seafood, or meat. Ensure that no maize flour, corn flour, or "makki ka atta" has been added to keep it keto-friendly.
- Prawns in Coconut Curry: A delicious South Indian keto option.
- Goat Curry: A mild and flavourful alternative to lamb curry.
- Plain Curries: These are generally keto-friendly, but be cautious of added potatoes.
- Masala, Rogan Josh, Amritsari, Tikka Masala, and Chilli Chicken: These curries are usually keto-compatible, but avoid adding rice or bread.
Remember, while these curries are typically keto-friendly, the specific ingredients and preparation methods can vary between restaurants. It's always a good idea to inquire about the ingredients used and request any necessary modifications to ensure they align with your keto diet.
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Cauliflower rice
To make this dish, heat a skillet on medium-high heat and add oil. When the oil is hot, add mustard seeds and wait for them to splutter or pop. Then, add the cauliflower rice and saute for 2-3 minutes until the moisture dries out. Next, add salt and spices and saute for another 3-4 minutes until the rice is cooked to your desired level of doneness. Finally, turn off the heat, squeeze some lime, and garnish with fresh cilantro.
This dish is a flavorful and healthy option for those looking to add a keto touch to their meals. It is a simple recipe that can be adjusted to one's taste preferences and can be paired with a variety of South Indian dishes.
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Tandoori chicken
When cooking, you can use a BBQ, an oven, or a pan. For an oven, preheat to the highest temperature for at least 30 minutes, and then place a steel bowl or oven-proof ramekin inside. Heat a coal on the stove, and once it is flaming hot, add it to the ramekin with a few drops of oil or ghee. Once the coal starts smoking, cover it with a lid and let the chicken smoke. If you are using a pan, a non-stick option is best, and you should cook the chicken on a low heat with a lid on to create steam. Flip the chicken every few minutes, and use a meat thermometer to ensure it is cooked perfectly.
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Coconut curry
To make this keto-friendly coconut curry, you can use chicken, shrimp, sliced turkey, ground pork, or tofu as your protein of choice. For the vegetables, you can use zucchini, red bell pepper, green onions, yellow onion, mushrooms, broccoli, spinach, kale, or squash. You can also add spices like curry powder, paprika, and garam masala to enhance the flavour.
To prepare the dish, start by heating some olive oil or coconut oil in a pan. Add the protein of your choice and cook until slightly golden. Next, add the vegetables and continue to cook. Stir in the spices and curry paste, followed by the tomato paste and coconut milk. Bring the mixture to a simmer and then reduce the heat to thicken the sauce. Serve the curry with cauliflower rice to keep it keto-friendly, or with jasmine or brown rice if you're not concerned about carbs.
This coconut curry is a tasty and healthy option that can be easily customised to your preferences and dietary needs. It's a comforting and satisfying meal that's perfect for a cosy night in.
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Frequently asked questions
There are many keto-friendly South Indian dishes, including Tandoori Chicken, Chicken Tikka, grilled meat and fish, and curries such as Prawns in Coconut Curry, and Chicken Tikka Masala.
Yes, vegetarian keto options at South Indian restaurants include Cauliflower Upma, Keto Poha, Tandoori Paneer Tikka, and Air Fryer Paneer.
Keto-friendly sides at a South Indian restaurant may include Cauliflower Rice, Chia Seeds Curd Rice, and Keto Coconut Cauliflower Rice.
Sauces and chutneys at South Indian restaurants are usually not keto-friendly due to their sugar content. However, you can opt for spices and herbs as they contain minimal carbohydrates.
No, naan, rice, and samosas are not keto-friendly as they are high in carbohydrates. Instead, you can use a spoon to eat your curry or try cauliflower rice as a substitute.
