5 Low Carb Indian Food: Savour the Flavour without the Carbs

Indian dishes | low carb Indian food

Are you a lover of Indian food but trying to cut down on carbs? You don't have to sacrifice flavour for a healthier diet! We've assembled a mouth-watering collection of low-carb Indian recipes that will satisfy your cravings without the guilt. From rich curries to spicy snacks, these dishes are packed with delicious spices and fresh ingredients that will transport you straight to the streets of Mumbai. So whether you're following a low-carb lifestyle or just looking for some tasty new recipes to try, keep reading for some seriously satisfying Indian dishes that won't derail your healthy eating goals.

Here are some examples of low-carb foods:

  • Leafy vegetables including lettuce, kale, and spinach
  • Cruciferous veggies including broccoli and cabbage.
  • Berries include strawberries, raspberries, and blueberries.
  • Almonds, chia seeds, and flaxseeds are a few examples of nuts and seeds.
  • Meats like chicken, beef, and pork
  • Seafood such as salmon, shrimp, and tuna
  • Eggs
  • Low-carb dairy products like cheese and Greek yoghurt
  • Avocados
  • Coconut oil and olive oil.

Remember that the number of carbs can vary between foods, so it's important to read nutrition labels and track your intake if you're following a low-carb diet. One can also include plant-based supplements in the diet.

How can I eat fewer carbs Indian diet?

Here are some tips on how to eat fewer carbs on an Indian diet:

Choose low-carb vegetables: 

Vegetables such as spinach, cauliflower, broccoli, and green beans are low in carbs and high in nutrients.

Choose whole grains: 

Opt for brown rice, quinoa, and whole wheat roti instead of refined grains like white rice and naan.

Limit or avoid sugary drinks

Sugary drinks like soda, juice, and sweetened tea can add a significant amount of carbs to your diet. Choose a sugar-free beverage, such as water or unsweetened tea, instead.

Sugar-sweetened drinks like soda and sweetened iced tea add significant amounts of carbs in the form of sugar to your diet.

Choose a lean protein: 

Choose lean protein sources like chicken, fish, tofu, and paneer.

Use spices and herbs for flavour: 

Instead of relying on high-carb sauces and marinades, use flavorful herbs and spices to add flavour to your meals.

What happens if I eat no carbs for a month?

If you eliminate carbohydrates from your diet for a month, it can result in a state of ketosis, which is when your body switches from burning glucose (carbs) for energy to burning stored fat. This can lead to rapid weight loss but may also cause side effects such as fatigue, headaches, bad breath, constipation, and difficulty concentrating. It's important to note that not all carbs are bad for you and your body needs some amount of carbohydrates for proper functioning. Hence, before making any significant dietary changes, it is advised that you speak with a healthcare provider.

Low-carb Indian food recipes

Here are some low-carb Indian food recipes that you can try:

Cauliflower rice: 

  1. Cut a cauliflower into small pieces and pulse in a food processor until it has a rice-like texture. 
  2. Heat some oil in a pan and sauté the cauliflower rice for a few minutes. 
  3. You can add some spices of your choice, such as cumin, turmeric, and coriander, to enhance the flavour.

Tandoori chicken: 

  1. Marinate chicken pieces in a mixture of yoghurt, lemon juice, and spices such as garam masala, cumin, and paprika. 
  2. Grill or bake the chicken until it is well done.

Palak paneer: 

  1. Cook spinach until it's wilted, then blend it in a food processor until it's smooth. 
  2. In a separate pan, sauté cubes of paneer (Indian cottage cheese) with spices such as cumin and garam masala. 
  3. Add the spinach puree to the paneer and cook for a few minutes until the flavours are well combined.

Egg bhurji: 

  1. Whisk eggs in a bowl and set aside. Heat some oil in a pan and sauté chopped onions, tomatoes, and green chillies until they're softened. 
  2. Add the eggs and scramble them until fully cooked.
  3. Add salt and pepper to taste and add chopped coriander as a garnish.

Chicken tikka masala: 

  1. Marinate chicken pieces in a mixture of yoghurt, lemon juice, and spices such as garam masala, cumin, and paprika. 
  2. Grill or bake the chicken until it is well done.
  3. In a separate pan, sauté chopped onions, garlic, and ginger until they're softened. 
  4. Add chopped tomatoes and spices such as coriander, cumin, and chilli powder. 
  5. Cook until the tomatoes break down, then add the cooked chicken and some cream. 
  6. Simmer for a few minutes until the flavours are well combined.

Take Away

Low carb Indian food can be a healthy and delicious option for those looking to reduce their carb intake. With ingredients like cauliflower, paneer, and coconut flour, you can create tasty dishes like cauliflower rice, paneer tikka, and coconut flour pancakes. Experiment with these recipes and find what works best for you and your dietary needs. Never forget to speak with a medical expert before making any big dietary adjustments. Enjoy your low-carb Indian feast!


Is POHA good for a low-carb diet?

No. Poha, which is flattened rice, is not generally considered a low-carb food as it is high in carbohydrates. However, it can be a healthy option when consumed in moderation and as part of a balanced diet.

What can replace roti in keto?

If you are following a keto diet and looking for a replacement for roti, you can try low-carb alternatives such as almond flour or coconut flour tortillas, lettuce wraps, or Almond flour or coconut flour keto bread.

Is chapati low-carb?

Chapati is not low-carb as it contains whole wheat flour, which is relatively high in carbohydrates, with around 20-25 grams per serving.


Julie E. Holesh; Sanah Aslam; Andrew Martin., Physiology, Carbohydrates

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