Bengali keto guide
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253 dishes134 keto as served119 with a photo
Keto friendliness
Bengali cuisine requires significant modification and carb omission due to its reliance on rice, lentils, and potatoes, making it moderately challenging for keto adaptation.
Top ingredients
Excellent options include various freshwater fish (e.g., ilish, rohu), mutton, chicken, eggs, mustard oil, and leafy greens.
Danger zones
Rice (`bhaat`), lentils (`dal`), potatoes (`aloo` in curries), and the ubiquitous sugary sweets (`mishti`) are major carb traps.
Best for
Best for disciplined keto dieters who enjoy fish and meat curries, are comfortable omitting all traditional staples, and can navigate around common starchy vegetables and sugary preparations.
39 matching dishes
Maach Bhaja (Rohu/Katla)
Pan-fried Rohu/Katla Fish
Thick cuts of fresh Rohu or Katla fish, simply seasoned with turmeric and salt, then pan-fried in generous mus…
1.5 net2 total0.5 fibre50 protein45 fat620 kcal
Bhetki Gondhoraj
Barramundi with Kaffir Lime-Style Aromatic Curry
A light yet fragrant curry featuring tender Bhetki (Barramundi) fish, prepared in a delicate, subtly spiced gr…
6 net9 total3 fibre40 protein45 fat660 kcal
Chingri Bhorta
Spicy Mashed Prawns
A simple yet incredibly flavorful mashed prawn dish, made by steaming or lightly cooking prawns and then mashi…
6 net7 total1 fibre35 protein30 fat400 kcal
Chingri Jhuri Bhaja
Spiced Tiny Shrimp Stir-fry
A dry, flavorful stir-fry made with small, often dried, shrimp (or very tiny fresh prawns) cooked with a gener…
6 net8 total2 fibre30 protein30 fat422 kcal
Dim Posto
Eggs with Poppy Seed Paste
A unique Bengali egg preparation where hard-boiled eggs are simmered in a creamy and slightly nutty gravy made…
6 net10 total4 fibre25 protein38 fat480 kcal
Dimer Bhaji
Bengali Scrambled Eggs
A simple yet flavorful Bengali-style scrambled egg dish, typically prepared with finely chopped onions, green …
6 net7 total1 fibre19 protein39 fat375 kcal
Kakra Jhal
Spicy Crab Curry
A fiery and aromatic Bengali crab curry where tender crab pieces are cooked in a thick, spicy gravy made with …
7 net10 total3 fibre40 protein40 fat550 kcal
Mutton Keema Bhorta
Spiced Minced Mutton Mash
A dry, intensely flavored and savory dish of minced mutton (keema), mashed and sautéed with finely chopped oni…
7 net9 total2 fibre41 protein70 fat675 kcal
Tel Koi
Koi Fish in Mustard Oil Gravy
Koi fish (climbing perch) cooked in a rich, pungent, and spicy gravy made primarily with liberal amounts of mu…
7 net10 total3 fibre32 protein50 fat600 kcal
Chingri Vapa
Steamed Prawns with Mustard & Coconut
Prawns marinated in a flavorful paste of mustard, green chilies, grated coconut, and mustard oil, then steamed…
8 net12 total4 fibre33 protein45 fat550 kcal
Macher Dim Bhuna
Spicy Fish Roe Stir-fry
A rich, savory stir-fry of fresh fish roe, typically from Rui or Katla, cooked with finely chopped onions, gin…
8 net10 total2 fibre40 protein40 fat520 kcal
Mouri Katla
Fennel Seed Katla Fish Curry
A classic Bengali fish curry featuring Katla fish, renowned for its delicate flavor, cooked in a fragrant grav…
8 net10 total2 fibre39 protein52 fat525 kcal
Mutton Bhapa
Steamed Mutton with Mustard Paste
Succulent pieces of mutton marinated in a pungent mustard paste, typically combined with grated coconut, green…
8 net15 total7 fibre45 protein78 fat725 kcal
Haring Macher Jhal
Spicy Herring Fish Curry
A fiery and flavorful curry showcasing Herring fish, cooked in a robust, spicy gravy primarily made with musta…
9 net12 total3 fibre40 protein55 fat710 kcal
Pabda Macher Jhal
Pabda Fish in Spicy Mustard Gravy
A classic Bengali dish featuring Pabda fish, known for its delicate texture, cooked in a fiery mustard-based g…
9 net12 total3 fibre45 protein45 fat580 kcal
Kachalanka Murgi
Green Chili Chicken Curry
A vibrant and spicy chicken curry where the primary heat comes from green chilies rather than red chili powder…
10 net13 total3 fibre60 protein60 fat840 kcal
KAsoon
Bhapa Ilish
Steamed Hilsa with Mustard Paste
A quintessential Bengali delicacy, fresh Hilsa fish marinated in a pungent mustard paste with green chilies an…
3 net4 total1 fibre45 protein40 fat550 kcal
KAsoon
Dim Bhorta
Spiced Mashed Eggs
Boiled eggs mashed with chopped raw onions, green chilies, fresh coriander, and a generous drizzle of pungent …
3 net4 total1 fibre25 protein30 fat380 kcal
KAsoon
Shorshe Chingri
Prawns in Mustard Gravy
A classic Bengali dish where fresh prawns are cooked in a potent and aromatic mustard-based gravy, infused wit…
4 net6 total2 fibre30 protein30 fat420 kcal
KAsoon
Tangra Macher Roast
Roasted Catfish with Bengali Spices
Tangra fish (a type of catfish) marinated in a simple blend of Bengali spices (turmeric, chili, cumin, ginger-…
4 net5 total1 fibre38 protein28 fat420 kcal
KAsoon
Chingri Paturi
Steamed Prawns in Banana Leaf
Succulent prawns marinated in a spicy mustard paste, wrapped in banana leaves, and steamed. This dish is natur…
5 net9 total4 fibre45 protein50 fat650 kcal
KAsoon
Kalo Jeere Rui
Rohu Fish with Nigella Seeds Curry
A light and fragrant Bengali curry featuring Rohu fish cooked in a simple yet elegant gravy. The dish is prima…
5 net7 total2 fibre36 protein80 fat884 kcal
KAsoon
Parshe Macher Tel Jhal
Parshe Fish in Spicy Oil-based Gravy
A traditional Bengali preparation of Parshe (mullet) fish, fried and then simmered in a pungent, spicy, and oi…
5 net7 total2 fibre45 protein95 fat1055 kcal
KAsoon
Bata Macher Jhal
Bata Fish in Spicy Mustard Gravy
Bata fish cooked in a spicy, thin gravy featuring a blend of mustard paste, green chilies, and common Bengali …
6 net8 total2 fibre45 protein38 fat550 kcal
KAsoon
Bhapa Kakra
Steamed Crab Curry in Mustard Coconut Gravy
Fresh crab meat (or whole crab sections) marinated in a pungent mustard paste, green chilies, and sometimes co…
6 net8 total2 fibre35 protein35 fat480 kcal
KAsoon
Bhetki Macher Tel Jhal
Barramundi Fish in Spicy Oil-based Gravy
Pan-fried Bhetki (Barramundi) fillets served in a rich, spicy, and oily gravy, characterized by a potent blend…
6 net8 total2 fibre36 protein80 fat888 kcal
KAsoon
Chingri Pora
Bengali Style Roasted Prawns
Whole prawns marinated in a blend of Bengali spices and mustard oil, then roasted or grilled until succulent. …
6 net8 total2 fibre40 protein55 fat700 kcal
KAsoon
Murgi diye Palong Shaak
Chicken with Spinach Stir-fry
Tender chicken pieces stir-fried with fresh spinach leaves and aromatic Bengali spices. A simple yet flavorful…
6 net12 total6 fibre55 protein40 fat620 kcal
KAsoon
Murgir Pora
Charred Spiced Chicken
Chicken pieces (often bone-in) marinated in a rustic blend of Bengali spices including ginger, garlic, turmeri…
6 net8 total2 fibre55 protein38 fat600 kcal
KAsoon
Rosun Lonka Chingri
Garlic Chili Shrimp
Succulent prawns stir-fried with a generous amount of fresh garlic, green chilies, and basic Bengali spices in…
6 net8 total2 fibre45 protein55 fat720 kcal
KAsoon
Bhapa Murgi
Steamed Chicken with Spices
Chicken pieces marinated in a flavorful paste of mustard, yogurt, coconut, and green chilies, then steamed unt…
7 net10 total3 fibre60 protein42 fat650 kcal
KAsoon
Kalo Jeere Murgi
Chicken with Nigella Seeds
A light, flavorful chicken curry characterized by the prominent use of nigella seeds (kalonji) as the main spi…
7 net10 total3 fibre50 protein40 fat600 kcal
KAsoon
Kankrar Rosha
Crab in Rich Bengali Gravy
A rich and flavorful Bengali crab curry, slow-cooked in a generous amount of oil or ghee with a complex blend …
7 net10 total3 fibre38 protein80 fat900 kcal
KAsoon
Kolija Bhuna
Chicken Liver Stir-fry
Chicken liver pieces stir-fried or slow-cooked in a rich, aromatic blend of Bengali spices, onions, and ginger…
7 net11 total4 fibre45 protein40 fat590 kcal
KAsoon
Shing Macher Jhol
Catfish Curry
A light and often spicy curry made with Shing Maach (catfish). Known for its distinctive flavor, the fish is c…
7 net10 total3 fibre50 protein58 fat750 kcal
KAsoon
Mutton Sukha
Dry Spiced Mutton Fry (No Gravy)
Tender pieces of mutton slow-cooked with a potent blend of Bengali spices, onions, ginger, and garlic until th…
8 net12 total4 fibre45 protein50 fat650 kcal
KAsoon
Panch Phoron Murgi
Chicken with Five-Spice Blend
A rustic chicken curry where the signature flavor comes from "Panch Phoron," a Bengali five-spice blend (fenug…
8 net11 total3 fibre52 protein42 fat620 kcal
KAsoon
Teesh Macher Jhal (Clam/Mussel Spicy Curry)
Spicy Clam/Mussel Curry
A fiery and aromatic curry featuring clams or mussels (Teesh Mach), cooked in a thin, spicy sauce with mustard…
9 net12 total3 fibre40 protein70 fat850 kcal
KAsoon
Golmorich Murgi
Black Pepper Chicken
Chicken pieces cooked in a rich, spicy gravy primarily flavored with freshly ground black pepper, along with g…
10 net14 total4 fibre60 protein45 fat680 kcal