When I first started Keto Diet, I was so confused on which Keto Diet Foods I should have. Almost everything I read on the internet was tailored to western countries and were filled with recipes and dishes that were very hard to make in India due to the lack of western ingredients. Therefore, I decided to write an article on Indian Keto Diet Foods so that you guys can enjoy some tasty foods and still be on track with your keto diet.
If you are new to keto diet, I will briefly explain it below. A ketogenic diet is designed to induce nutritional ketosis during which your body utilizes fat as the primary source of energy rather than carbohydrates. The ketogenic diet is very effective in weight loss and it also provides various other health benefits. However, it is a somewhat difficult diet to follow as most Indian foods are high in carbs. Just think of the type of food you ate in the last 2-3 days. Most of us have our staple food as rice and roti, both of which are heavy on carbs. Add on top of it some aloo/gobhi paratha and then you would be pretty much in the high carb zone rather than on a keto diet. To make things easy for you guys I have listed few Indian keto friendly foods to design your ketogenic diet: (we have added short description of each food item and will be adding detailed recipes shortly)
- Bullet proof coffee (coffee mixed with coconut oil, cream or butter)
Starting your day with bullet proof coffee is a great way to start your day on a keto diet. To make this coffee you add 2 parts of butter and one part of coconut oil to this coffee. You can also add cream if you want!
- Coconut masala chai/tea
If you like to start your day with a cup of tea rather than coffee than the coconut masala chai tea will be ideal for you. You can make coconut masala chai tea by using coconut cream, masala tea spice blend and tea leaves.
- Cheesy pakora
Cheesy pakora is made by blending cheese, chickpea flour, corn flour and spices and deep frying them in oil. It is an ideal keto diet food you can have for breakfast or as an appetizer. Cheese or Paneer is your goto during a Keto Diet. It has high fat and protein and very little carbs.
- Cheesy egg omelettes
Cheese and eggs are a rich source of protein that will help build and heal your muscle. Cheesy egg omelette can be made by adding eggs on a pan and then spreading cheese on the eggs. You can have cheesy egg omelettes with tomato salad instead of bread. Cheesy egg omelette is an ideal protein source.
- Capsicum eggs (butter/olive oil)
Capsicum eggs can be a novel recipe to eat your eggs along with vegetables. Cut the capsicum into rings and place it on a pan greased with butter/olive oil. Break and add an egg into the ring and season it with black and red pepper powder. Leave it on the pan until the egg is cooked and remove it and serve. You can also add cheese for an extra dose of protein.
- Cream of palak (spinach) soup with stir fried mushrooms/broccoli
Palak or spinach is a rich source of fibre. Cream of palak soup is made by cooking spinach, blending it and then mixing it with a creamy sauce made of corn flour, milk and butter. It is a tasty recipe that gives your fill of fat, protein and fibre. You can also stir fry mushrooms or broccoli in olive oil and consume it along with the soup to make a complete meal. A lot of people think you can eat little carbs from unhealthy sources such as white bread or white rice. However on a keto diet not just the amount of carbs is important but also the source of it. Which is why having some green vegetables in a keto diet allows you to get carbs from good source and also provides fiber for some good bowel movement!
- Cauliflower curry in coconut milk and coconut oil
This is a recipe made by cooking cauliflower with coconut milk and oil. Cauliflower is a good source of fibre, omega-3 fatty acids, vitamins and minerals.
- Fried paneer pakora
Paneer is a protein rich food. Fried paneer is made by marinating the paneer in masala and shallow frying it in a pan with butter/olive oil. This dish is a rich source of protein and fat. Fried paneer can be had for breakfast or for dinner along with a salad. Make sure that you don’t deep fry because oil is a fat source and contains too many calories which are not filling so it is easy to shoot over your target calories goals. Needless to say, Keto diet works but only when you are within your calorie goals.
- Stirred fried mutton with spices of choice
Here mutton is stirred fried with butter or olive oil with the spices of your choice. Mutton is a rich source of fat and protein.
- Stirred fried Bhindi with peanuts
Roast the peanuts and keep them aside. Stir fry the Bhindi with masala and spice and once cooked add the peanuts. Cook for a few more minutes and serve. Ladies finger is a good source of fibre, carbohydrates, vitamins, minerals and electrolytes. Peanuts are rich in fat and protein an essential combo that makes it a perfect snack when you are on a keto diet.
- Baingan Bartha
This is a recipe made with smoked brinjals. Wash the brinjal well and dry it. Then place it directly on a flame and rotate it until the skin of the brinjal becomes dark in colour. Remove the skin of the brinjal after cooling it and smash it. You can use the smashed brinjal to make a tasty curry with tomatoes, onions and your Indian spices of choice. You can also use the smoked brinjal to make chutney. You can eat this recipe with spaghetti or cauliflower rice. Brinjal is a good source of dietary fibre, magnesium and potassium. While following a ketogenic diet it is essential that you eat foods rich in magnesium and potassium as you tend to have dehydration and electrolyte depletion while following a ketogenic diet.
- Cashew vegetable korma
The recipe for cashew vegetable korma is same as vegetable korma. You sauté and grind the cashew nuts along with tomatoes and onions. You then add your choice of spices and the boiled vegetables and cook for a few minutes. You get a generous dose of fibre and proteins from vegetables and fat, proteins, minerals and magnesium from cashew nuts in the recipe. This is an ideal recipe to try on a ketogenic diet.
- Chicken tikka masala
In this recipe, chicken is marinated in spice and yoghurt and then roasted in an oven. You can switch yoghurt for coconut yoghurt or coconut cream. Chicken tikka masala is a good source of protein and fat which is ideal for a ketogenic diet. If you are a meat eater, white meat is great to incorporate in your diet. Just make sure you eat plenty of fiber to keep the digestive system in perfect condition.
- Scrummy coconut lamb curry
In this recipe, lamb is cooked with coconut oil along with spices and coconut milk. This is a fat rich and protein rich curry that is ideal for a ketogenic diet. It can be eaten as a main course.
- Tandoori style chicken thighs
In this recipe, you marinate the chicken with masala, spices and coconut cream mixture and then grill it until the thighs are well cooked. This recipe is a rich source of protein.
- Baked curry chicken
In this recipe, you marinate the chicken in spices such as garlic, fennel etc. along with coconut milk and coconut oil and then bake in an oven. This is a protein and fat rich recipe ideal for a ketogenic diet.
- Shrimp, Tilapia and cabbage curry
This is a recipe where shrimp, tilapia and cabbage are cooked in coconut cream. Shrimp and tilapia are high fat and high protein food and cabbage adds fibre to the diet.
- Punjabi style chicken soup with cabbage
In this recipe, you make chicken stock. Then add chicken pieces and stir fry cabbage to the chicken stock and cook with masala and spices. You can add a small amount of masala and spices if you want the soup to be mild. Cabbage is rich in dietary fibre and chicken is a good source of fat and protein.
- Mutton seekh kebab
In this recipe, mutton is ground and marinated in masala and spices and the kebabs are cooked in an oven or grill. This is a high protein and high fat recipe.
- Fish curry
Fish curry is prepared by marinating fish with ginger garlic paste and red chilli powder. Then the fish are cooked with masala and spices to make a tasty fish curry. This is a good source of dietary fibre and protein.
I hope, you enjoy the keto diet food list I have described above. If you get a little creative you can create many more dishes using Keto friendly ingredients! Happy Keto days ahead! 🙂