Indian cuisine is arguably the world’s most flavourful and the most challenging to adapt for keto. But the challenge is entirely surmountable with the right substitutions.
Cauliflower rice absorbs curry sauces beautifully. Grate or process cauliflower, then dry-fry with a little oil and salt. Top with any curry sauce for an authentic experience.
Keto roti made with almond flour, a little psyllium husk, and warm water. It rolls out well and tears off satisfyingly. Not identical to wheat roti, but genuinely satisfying.
Dal is inherently high in carbs (lentils = ~18g net carbs per 100g). Replace with a creamy cauliflower and ghee sauce spiced with cumin, mustard seeds, and turmeric. Not dal, but a satisfying substitute.
Onion (in moderation), garlic, ginger, tomato, and all spices are low-carb. The curry base itself is usually fine — it is the accompaniments that add carbs.
Find South Asian-inspired recipes in our keto main dish collection and our keto lunch recipes.