25+ Indian Keto Recipes That Taste Authentic (2026)
A curated collection of keto-friendly Indian recipes from butter chicken to cauliflower rice biryani — all under 10g net carbs.
Why Indian Food Works for Keto
Indian cuisine is built on spices, not carbs. The soul of Indian cooking — cumin, coriander, turmeric, garam masala, ginger, garlic — is entirely keto-friendly. What makes traditional Indian food high-carb is the delivery system: rice, roti, potatoes, and dal. Strip those away and you’re left with an incredibly flavorful, naturally low-carb cuisine.
Every recipe in this collection clocks in at under 10g net carbs per serving. Most are under 5g. They use real Indian cooking techniques and ingredients — no bizarre substitutions that taste nothing like the original.
If you’re new to Indian keto, start with our Complete Beginner’s Guide to understand the fundamentals.
Curries & Gravies
1. Butter Chicken (Murgh Makhani)
Net carbs: ~5g per serving
The most famous Indian curry, made keto by skipping the sugar and using heavy cream. Tandoori chicken pieces simmered in a buttery tomato-cream sauce with fenugreek and garam masala. Use chicken thighs for more fat and flavor.
Keto tip: Replace the teaspoon of sugar in traditional recipes with a pinch of erythritol. The sweetness balances the tomato acidity without adding carbs.
2. Palak Paneer
Net carbs: ~4g per serving
Cubes of paneer in a spiced spinach puree. This dish is naturally keto — spinach, paneer, ghee, onions, and spices. No modifications needed. One of the most nutrient-dense meals you can eat on keto, loaded with iron, calcium, and magnesium.
3. Chicken Saag
Net carbs: ~4g per serving
Similar to palak paneer but with chicken. Bone-in chicken pieces slow-cooked in a spiced spinach and mustard green puree. The greens provide fiber and micronutrients; the chicken provides protein and fat.
4. Keto Korma
Net carbs: ~6g per serving
Traditional korma uses yogurt, cream, and ground nuts — all keto-friendly. Skip the sugar and use almond flour instead of besan for thickening. Works with chicken, mutton, or paneer. The nut-based gravy is rich in healthy fats.
5. Fish Moilee (Kerala-Style)
Net carbs: ~5g per serving
A South Indian coconut milk fish curry with curry leaves, green chilies, and turmeric. Coconut milk is high in MCTs (medium-chain triglycerides), which are excellent for ketosis. Use any firm white fish — kingfish, pomfret, or cod.
6. Egg Curry (Anda Masala)
Net carbs: ~4g per serving
Hard-boiled eggs in a spiced onion-tomato gravy. Quick, cheap, and protein-packed. Use ghee as your cooking fat and keep the onion quantity moderate (half an onion for 4 servings).
7. Kadhi (Keto-Style)
Net carbs: ~5g per serving
Traditional kadhi uses besan (gram flour) as a thickener. The keto version uses almond flour and sour cream or yogurt. Tangy, spiced, and comforting — eat it like soup or pour over cauliflower rice.
Tandoori & Grilled
8. Tandoori Chicken
Net carbs: ~1g per serving
The ultimate keto Indian dish. Chicken marinated in yogurt and spices, then roasted at high heat. The yogurt marinade has some carbs, but most stays in the bowl. Use hung curd (strained yogurt) to reduce carbs further. Serve with mint chutney made without sugar.
9. Chicken Tikka
Net carbs: ~2g per serving
Boneless chicken pieces marinated in spiced yogurt and grilled. Essentially tandoori chicken’s boneless cousin. Perfect for meal prep — make a big batch and use throughout the week in salads, wraps (keto roti), or with cauliflower rice.
10. Seekh Kebab
Net carbs: ~2g per kebab
Spiced minced meat (chicken or mutton) shaped onto skewers and grilled. Traditional recipes sometimes add breadcrumbs — skip them. The fat content in mutton kebabs keeps you satiated for hours.
11. Paneer Tikka
Net carbs: ~3g per serving
Cubes of paneer and bell peppers marinated in spiced yogurt and grilled. A vegetarian tandoori classic that’s naturally low-carb. See our Keto Paneer Recipes for more paneer ideas.
12. Tandoori Fish Tikka
Net carbs: ~1g per serving
Firm fish fillets marinated in yogurt, ajwain (carom seeds), and spices, then grilled. Use salmon for extra omega-3s or any firm white fish. Zero carbs from the fish itself.
Vegetarian Mains
13. Baingan Bharta
Net carbs: ~6g per serving
Smoky roasted eggplant mashed and cooked with onions, tomatoes, and spices. The roasting gives it a deep, complex flavor. Eggplant is moderately carby — keep portions reasonable and pair with a high-fat side.
14. Bhindi Masala
Net carbs: ~5g per serving
Crisp-fried okra with onions and spices. The key is cooking bhindi until all the slime is gone — use high heat and don’t crowd the pan. Okra is fiber-rich, so net carbs stay low.
15. Gobi Matar (Keto-Style)
Net carbs: ~6g per serving
Cauliflower and peas stir-fried with cumin and turmeric. Traditional gobi matar uses potatoes — skip them and double the cauliflower. Go easy on the peas (matar); they’re higher in carbs than most vegetables. Use 2 tablespoons per serving max.
16. Methi Paneer
Net carbs: ~3g per serving
Fresh fenugreek leaves cooked with paneer in a light cream sauce. Methi (fenugreek) is slightly bitter and incredibly good for blood sugar control. This dish is a nutritional powerhouse.
17. Stuffed Capsicum (Bharwa Shimla Mirch)
Net carbs: ~5g per serving
Bell peppers stuffed with spiced paneer or minced chicken, then pan-fried or baked. Use green bell peppers (lower carb than red/yellow) and fill with a mixture of crumbled paneer, onions, and spices.
18. Lauki Kofta (Keto-Style)
Net carbs: ~7g per serving
Traditional kofta uses potato and besan as binders. The keto version uses grated paneer and almond flour. Bottle gourd (lauki) is very low-carb. Serve in a creamy tomato gravy.
19. Mushroom Masala
Net carbs: ~4g per serving
Button mushrooms in a spiced onion-tomato gravy with cream. Mushrooms are extremely low-carb and add a meaty texture. Use ghee as your cooking fat for extra richness.
Snacks & Appetizers
20. Masala Omelette
Net carbs: ~2g per serving
The Indian street-food omelette: beaten eggs with chopped onions, tomatoes, green chilies, and coriander. Cooked in ghee or butter. Add cheese for extra fat. Ready in 5 minutes.
21. Keto Paneer Pakora
Net carbs: ~3g per 4 pieces
Paneer cubes coated in almond flour and spice batter, then shallow-fried. Traditional pakora batter is besan-based; almond flour with a pinch of xanthan gum gives a surprisingly good crunch. See our Keto Paneer Recipes for the full recipe.
22. Chicken 65 (Keto-Style)
Net carbs: ~3g per serving
Spicy deep-fried chicken from South India. The keto version uses almond flour instead of corn flour for the coating. Deep-fry in coconut oil for authentic flavor and extra MCTs.
23. Cucumber Raita
Net carbs: ~3g per serving
Grated cucumber in seasoned yogurt. Use full-fat Greek yogurt or hung curd to minimize carbs. Add roasted cumin powder and a pinch of salt. The perfect cooling side for spicy curries.
Breakfast
24. Egg Bhurji
Net carbs: ~3g per serving
Indian-style scrambled eggs with onions, tomatoes, green chilies, and spices. Cooked in butter or ghee. Add crumbled paneer for extra protein and fat. Serve as-is — no toast needed.
25. Keto Besan Chilla
Net carbs: ~4g per chilla
A savory Indian pancake made with almond flour and a small amount of actual besan for flavor. Mix almond flour, a tablespoon of besan, spices, and water. Cook on a ghee-greased pan. Top with butter.
26. Masala Fried Eggs
Net carbs: ~1g per serving
Sunny-side-up eggs fried in ghee with curry leaves, mustard seeds, and slit green chilies. A South Indian twist on fried eggs. The crispy edges and spiced ghee make this addictive.
27. Keto Upma
Net carbs: ~5g per serving
Traditional upma is made with semolina (sooji). The keto version uses riced cauliflower sautéed with mustard seeds, curry leaves, urad dal (just a pinch for flavor), peanuts, and grated coconut. Surprisingly close to the real thing.
How to Use This Recipe Collection
For beginners: Start with the tandoori section — these are the simplest, lowest-carb dishes. Tandoori chicken and chicken tikka are nearly zero-carb and hard to mess up.
For meal preppers: Make a big batch of butter chicken or palak paneer on Sunday. Portion into containers with cauliflower rice. These curries actually taste better the next day.
For vegetarians: Paneer is your best friend. Palak paneer, paneer tikka, and methi paneer should be weekly staples. Supplement with egg dishes if you eat them.
For families: Most of these dishes are family-friendly. Make the curry keto, serve it to the family with rice or roti, and eat yours with cauliflower rice or on its own.
Need a structured plan? Grab our 7-Day Indian Keto Meal Plan with a complete shopping list.
Frequently Asked Questions
Can I eat these recipes every day?
Yes. These are real Indian dishes that happen to be keto. There’s no reason you can’t eat butter chicken, palak paneer, and egg bhurji on rotation. The key is variety in your vegetables — rotate between spinach, cauliflower, okra, and eggplant to cover your micronutrient bases.
What if I don’t have almond flour?
Coconut flour works as a substitute in most recipes, but use only 1/4 the amount (coconut flour absorbs much more liquid). You can also simply skip the flour-based recipes and stick to curries, tandoori items, and egg dishes — they don’t need any flour at all.
Are these recipes spicy?
Indian food is spiced, not necessarily spicy-hot. You control the heat. Reduce or omit green chilies and red chili powder if you prefer milder food. The core spices (turmeric, cumin, coriander, garam masala) add flavor without heat.
How do I count net carbs for these recipes?
Net carbs = total carbs minus fiber. Most tracking apps do this automatically. For Indian vegetables, always look up the specific item — “bhindi” or “okra” rather than a generic “vegetable” entry. We’ve calculated net carbs using standard Indian ingredient databases.
Can I freeze these dishes?
Most curries freeze beautifully. Butter chicken, palak paneer, and egg curry all freeze well for up to 3 months. Tandoori items are best fresh but can be frozen after cooking. Avoid freezing dishes with fresh cream — add cream when reheating.
Looking for more paneer inspiration? Check out our 10+ Keto Paneer Recipes Under 5g Net Carbs.