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.
35 matching dishes
Chitol Macher Peti Bhaja
Pan-Fried Chitol Fish Belly
Thick slices of Chitol fish belly, marinated simply with turmeric and salt, then pan-fried until golden and cr…
1 net2 total1 fibre35 protein32 fat450 kcal
Ilish Bhaja
Pan-fried Hilsa Fish
A quintessential Bengali delicacy, Ilish Bhaja consists of simple pan-fried slices of Hilsa fish, lightly seas…
1 net2 total1 fibre40 protein30 fat450 kcal
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
Kolmi Shaak Bhaja
Water Spinach Stir-fry
A simple and nutritious stir-fry made with Kolmi Shaak (water spinach), sautéed quickly in mustard oil with ga…
3 net8.5 total5.5 fibre5 protein30 fat328 kcal
Uchhe Bhaja
Pan-Fried Bitter Gourd
Thin slices of bitter gourd (karela/uchhe) seasoned with salt and turmeric, then pan-fried in mustard oil unti…
3 net7 total4 fibre3 protein20 fat220 kcal
Begun Bhaja
Pan-Fried Brinjal Slices
Thick slices of eggplant (brinjal) seasoned with turmeric and salt, then pan-fried in mustard oil until tender…
4 net8 total4 fibre3 protein25 fat250 kcal
Palong Shaker Chorchori
Spinach Stir-fry (Bengali Style)
A simple, wholesome Bengali stir-fry of fresh spinach (palong shak) with minimal spices. It's typically temper…
4 net8 total4 fibre6 protein17 fat200 kcal
Bhetki Paturi
Steamed Bhetki Fish in Banana Leaf
Bhetki fish marinated in a rich, spicy mustard paste with a hint of coconut, wrapped in a banana leaf, and the…
5 net9 total4 fibre55 protein40 fat600 kcal
Chingri Matha Bhorta
Prawn Head Mash/Relish
A spicy and savory relish made from mashed prawn heads, often shallow-fried with onions, garlic, and green chi…
5 net7 total2 fibre28 protein28 fat380 kcal
Kochur Loti Bhorta
Mashed Taro Stems with Mustard
A delightful and spicy bhorta (mash) made from tender taro stems (kochur loti), boiled until soft, then mashed…
5 net12 total7 fibre5 protein20 fat240 kcal
Potol Bhaaja
Pan-Fried Pointed Gourd
A simple yet delicious Bengali side dish featuring pointed gourd (potol) sliced and lightly seasoned with turm…
5 net9 total4 fibre2 protein44 fat445 kcal
Shorshe Ilish
Hilsa Fish in Mustard Paste
A classic Bengali dish featuring Hilsa fish, revered for its rich taste and delicate bones, slow-cooked in a p…
5 net8 total3 fibre50 protein75 fat850 kcal
KAsoon
Mourala Macher Bhaja
Fried Mourala Fish
Small, fresh Mourala fish, marinated simply with turmeric and salt, then pan-fried or deep-fried until crispy.…
1 net2 total1 fibre30 protein35 fat450 kcal
KAsoon
Aam Tel diye Ilish
Hilsa with Mango Pickle Oil
A very simple yet exquisite Bengali delicacy where slices of Hilsa fish are marinated in the flavorful oil fro…
2 net2 total0 fibre40 protein55 fat650 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
Lanka Bhaja
Pan-Fried Green Chilies with Salt
Whole green chilies are slit, lightly seasoned with salt, and pan-fried in oil until slightly blistered and so…
3 net5 total2 fibre1 protein18 fat180 kcal
KAsoon
Macher Tel (Bengali Fish Fat Delicacy)
Spiced Fish Fat Stir-fry
A unique and intensely rich Bengali delicacy made from the rendered fat and sometimes liver of large river fis…
3 net5 total2 fibre10 protein70 fat700 kcal
KAsoon
Pora Dim
Roasted Spiced Eggs
Hard-boiled eggs that are lightly charred or roasted over an open flame or pan-fried, then seasoned with spice…
3 net4 total1 fibre18 protein28 fat350 kcal
KAsoon
Chingri Matha Bhaja
Pan-Fried Prawn Heads with Spices
Prawn heads (often with some attached meat) are simply seasoned with turmeric, red chili, and salt, then pan-f…
4 net5 total1 fibre25 protein38 fat450 kcal
KAsoon
Jhinge Torkari
Ridge Gourd Stir-fry
A simple, light Bengali stir-fry made with ridge gourd (jhinge), tempered with panch phoron (Bengali five-spic…
4 net7 total3 fibre3 protein28 fat280 kcal
KAsoon
Nona Ilish Bhorta
Salted Hilsa Fish Mash
A pungent and flavorful mash made from salted hilsa (ilish) fish. The fish is rehydrated, lightly cooked, then…
4 net6 total2 fibre35 protein38 fat480 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
Bhaapa Paneer
Steamed Paneer with Mustard and Coconut
Soft paneer (Indian cottage cheese) cubes steamed in a rich, pungent paste of mustard seeds, green chilies, an…
5 net8 total3 fibre25 protein35 fat450 kcal
KAsoon
Chhana Bhorta
Spiced Mashed Paneer
A rustic and refreshing mashed paneer dish, seasoned with raw onions, green chilies, and pungent mustard oil. …
5 net7 total2 fibre20 protein30 fat380 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
Korola Bhaja
Stir-fried Bitter Gourd (Korola Bhaja)
Sliced bitter gourd (Korola) stir-fried until crisp and lightly browned. Often seasoned simply with salt and t…
5 net10 total5 fibre3 protein22 fat250 kcal
KAsoon
Kumro Shaak Bhaja
Stir-fried Pumpkin Leaves (Kumro Shaak Bhaja)
A simple and earthy stir-fry of fresh pumpkin leaves and stems, lightly sautéed in mustard oil with garlic, gr…
5 net10 total5 fibre4 protein22 fat260 kcal
KAsoon
Lau Pora
Smoked Bottle Gourd Mash
A rustic and flavorful dish made by charring or smoking bottle gourd directly over an open flame until tender,…
5 net8 total3 fibre2 protein25 fat280 kcal
KAsoon
Note Shaak Bhaja
Stir-fried Jute Leaves (Note Shaak Bhaja)
A simple, nutritious stir-fry of tender jute leaves (Note Shaak), typically cooked with garlic, green chilies,…
5 net11 total6 fibre4 protein23 fat270 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
Shorshe Begun
Mustard Eggplant Stir-fry
Sliced eggplant (brinjal) cooked in a pungent mustard paste with green chilies and mustard oil. This dish high…
5 net10 total5 fibre3 protein25 fat280 kcal
KAsoon
Shorshe Potol
Mustard Pointed Gourd Stir-fry
Pointed gourd (potol) lightly fried and then simmered in a robust and spicy mustard paste, enhanced with green…
5 net9 total4 fibre3 protein20 fat250 kcal