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.
50 matching dishes
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
Jhinge Chingri
Ridge Gourd and Prawn Stir-fry
A light and subtly flavored stir-fry featuring tender ridge gourd (jhinge) and small prawns, cooked with a sim…
6 net10 total4 fibre30 protein30 fat400 kcal
Paneer Tikka (Bengali Style)
Grilled Cottage Cheese Skewers (Bengali Spices)
Cubes of fresh paneer (Indian cottage cheese) marinated in a thick yogurt and mustard-based paste, infused wit…
6 net7 total1 fibre30 protein45 fat475 kcal
Shorshe Maach (non-Ilish)
Mustard Fish Curry (e.g., Rohu, Katla)
A pungent and flavorful curry where other common Bengali fish (like Rohu or Katla) are cooked in a mustard pas…
6 net10 total4 fibre55 protein60 fat750 kcal
Chhanar Paturi
Steamed Paneer in Banana Leaf
Cubes of fresh paneer are marinated in a pungent paste of mustard seeds, green chilies, and often a touch of c…
7 net10 total3 fibre30 protein45 fat550 kcal
Dim Bhapa
Steamed Eggs with Mustard Paste
A traditional Bengali dish where hard-boiled eggs are coated in a rich, pungent paste of mustard seeds, green …
7 net10 total3 fibre25 protein35 fat450 kcal
Kachu Loti diye Chingri
Taro Stems with Prawns
A traditional Bengali preparation featuring taro stems (kachu loti) cooked with prawns and a blend of mustard …
8 net16 total8 fibre35 protein35 fat490 kcal
Keto Chingri Cutlet (Prawn Patties)
Keto Bengali Prawn Cutlets (no breadcrumbs)
Authentic Bengali prawn cutlets, traditionally breaded and fried. For a keto version, the prawns are finely ch…
8 net10 total2 fibre36 protein39 fat550 kcal
Patal Chingri
Pointed Gourd and Prawn Stir-fry
A savory and mildly spiced stir-fry featuring pointed gourds (patal/potol) and small prawns (chingri), cooked …
8 net12 total4 fibre25 protein35 fat450 kcal
Chingri Bati Chorchori
Prawn Slow-Cooked Curry
A unique, aromatic slow-cooked prawn dish where ingredients are layered in a bowl and cooked with minimal stir…
9 net15 total6 fibre38 protein38 fat520 kcal
Dharosh Posto
Okra in Poppy Seed Paste
A popular Bengali vegetarian dish where tender okra (dharosh) is cooked in a rich, creamy paste of ground popp…
9 net23 total14 fibre10 protein41 fat490 kcal
Keto Moolo Posto (Bengali Radish with Poppy Seeds)
Keto Daikon Radish in Poppy Seed Paste
A keto adaptation of the classic 'Aloo Posto'. Here, the potatoes (aloo) are substituted with daikon radish (m…
9 net18 total9 fibre8 protein41 fat460 kcal
Mangsho diye Kochur Loti Bhuna
Mutton with Taro Stems Stir-fry
A rustic and flavorful dry or semi-dry preparation where tender mutton pieces are cooked with fibrous taro ste…
9 net16 total7 fibre35 protein50 fat620 kcal
Mushroom Posto
Mushrooms in Poppy Seed Paste
A delightful vegetarian Bengali dish where mushrooms are gently cooked in a creamy, nutty paste of ground popp…
9 net17 total8 fibre12 protein41 fat475 kcal
Gondhoraj Chingri
Kaffir Lime Prawn Fry
A refreshing and aromatic Bengali prawn dish, where fresh prawns are marinated in the zest and juice of Gondho…
10 net12 total2 fibre32 protein29 fat450 kcal
Macher Jhol
Light Fish Curry
A popular, lighter fish curry, often made with Rohu or Katla, characterized by its thin, watery gravy flavored…
10 net14 total4 fibre50 protein55 fat700 kcal
Dim Kosha
Spicy Egg Curry (Semi-Dry)
Hard-boiled eggs cooked in a rich, spicy, semi-dry gravy made with caramelized onions, ginger, garlic, tomatoe…
11 net15 total4 fibre22 protein40 fat500 kcal
Chhanar Dalna
Bengali Paneer Curry
Soft paneer (fresh cottage cheese) cubes cooked in a savory, aromatic Bengali gravy. The gravy is typically ma…
12 net15 total3 fibre35 protein45 fat600 kcal
Lau Chingri
Bottle Gourd and Prawn Curry
A light and comforting curry combining diced bottle gourd (lauki) with small prawns, delicately seasoned with …
12 net18 total6 fibre40 protein45 fat600 kcal
Chingri diye Kopi
Prawns with Cauliflower Curry
A comforting Bengali curry that perfectly marries fresh prawns with tender florets of cauliflower, cooked in a…
13 net18 total5 fibre36 protein40 fat475 kcal
Pui Shaak diye Mangsho (Keto Modified)
Malabar Spinach with Mutton (Keto Modified, No Potatoes/Pumpkin)
A traditional Bengali dish featuring tender mutton pieces slow-cooked with Pui Shaak (Malabar spinach) and a b…
13 net18 total5 fibre48 protein75 fat700 kcal
Potoler Dolma (Keto Modified)
Stuffed Pointed Gourd (No Carb Fillers)
Pointed gourds (Potol) are scooped out, stuffed with a flavorful filling, and then cooked in a light gravy. Th…
14 net20 total6 fibre40 protein45 fat620 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
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
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
Keto Gota Sheddho (Mutton & Low-Carb Vegetables, No Dal/Potatoes)
Slow-Cooked Mutton & Low-Carb Vegetables
A rustic, slow-cooked Bengali dish, traditionally prepared with various whole unpeeled vegetables and sometime…
7 net12 total5 fibre45 protein48 fat650 kcal
KAsoon
Mulo Chingri
Radish and Prawns Stir-fry
A rustic and flavorful Bengali stir-fry featuring shredded or finely diced radish cooked with small prawns, se…
7 net10 total3 fibre30 protein35 fat480 kcal
KAsoon
Pui Shaak Chingri (Chola Dal Baad)
Malabar Spinach with Prawns (Keto Modified, No Lentils)
A robust and flavorful stir-fry featuring Malabar spinach (Pui Shaak) and small prawns, cooked with mustard oi…
7 net12 total5 fibre28 protein32 fat420 kcal
KAsoon
Chingri diye Potol
Shrimp with Pointed Gourd Stir-fry (Keto Modified)
A flavorful and light Bengali stir-fry featuring succulent shrimp (chingri) and pointed gourd (potol). This ke…
8 net12 total4 fibre30 protein28 fat400 kcal
KAsoon
Kalo Jeere Paneer
Paneer with Nigella Seeds
Cubes of fresh paneer (Indian cheese) gently cooked in a light, aromatic gravy primarily flavored with 'kalo j…
9 net12 total3 fibre35 protein65 fat780 kcal
KAsoon
Keto Chhanar Pulao (Cauliflower Rice)
Keto Paneer Pilaf with Cauliflower Rice
A savory pilaf-style dish made with crumbled paneer (chhana) and cauliflower 'rice', seasoned with traditional…
9 net15 total6 fibre25 protein48 fat580 kcal
KAsoon
Palong Shaak diye Paneer Bhuna
Spinach with Paneer Stir-fry
A vibrant Bengali-style 'bhuna' (dry stir-fry) combining fresh spinach ('palong shaak') with pan-fried cubes o…
9 net15 total6 fibre27 protein90 fat954 kcal
KAsoon
Palong Shaak diye Rui Maach
Rohu Fish with Spinach Stir-fry (Keto Modified)
A rustic and flavorful Bengali preparation where Rohu fish pieces are cooked alongside fresh spinach (palong s…
9 net15 total6 fibre40 protein26 fat420 kcal
KAsoon
Tangra Macher Jhal
Spicy Tangra Fish Curry
A fiery and rustic Bengali curry featuring Tangra fish (a small, flavorful catfish variety), typically cooked …
9 net12 total3 fibre35 protein35 fat480 kcal
KAsoon
Kachki Macher Chorchori (Low Carb Vegetables)
Small Fish Stir-fry with Low-Carb Vegetables
A simple yet flavorful stir-fry of small fish (Kachki Mach) with a medley of low-carb vegetables. The dish is …
10 net16 total6 fibre30 protein65 fat750 kcal
KAsoon
Keto Dim er Korma (No Sugar, No High-Carb Thickeners)
Keto Egg Korma
Hard-boiled eggs simmered in a rich, creamy, and aromatic gravy, typically made with yogurt, ginger, garlic, c…
10 net12 total2 fibre20 protein42 fat500 kcal
KAsoon
Sheem diye Macher Jhal
Bengali Fish Curry with Flat Beans (Sheem diye Macher Jhal)
A flavorful and moderately spicy fish curry where a firm white fish (like Rohu or Katla) is cooked with season…
10 net16 total6 fibre45 protein50 fat650 kcal
KAsoon
Doi Chingri
Prawns in Yogurt Gravy
Succulent prawns cooked in a delicate, tangy gravy made primarily from full-fat plain yogurt, ginger, garlic, …
11 net12 total1 fibre30 protein30 fat450 kcal
KAsoon
Hansher Dim Dalna (Keto Modified)
Keto Duck Egg Curry (No Potatoes)
A flavorful Bengali curry made with hard-boiled duck eggs, known for their richer taste compared to chicken eg…
11 net16 total5 fibre35 protein60 fat700 kcal
KAsoon
Kakrol diye Chingri
Teasel Gourd and Prawn Curry
A delicate and flavorful curry combining teasel gourd (kakrol) cut into pieces with prawns, cooked in a light,…
11 net15 total4 fibre35 protein45 fat580 kcal
KAsoon
Macher Matha diye Badhakopi
Fish Head with Cabbage Stir-fry
A rustic Bengali stir-fry featuring a flavorful fish head (often from Rohu or Katla) cooked down with finely s…
11 net18 total7 fibre20 protein75 fat799 kcal
KAsoon
Paneer Bhuna
Spiced Dry-Fried Cottage Cheese
Cubes of firm paneer (Indian cottage cheese) cooked in a thick, dry, and spicy gravy made from a rich blend of…
11 net15 total4 fibre30 protein40 fat520 kcal
KAsoon
Kochu Pata Chingri Bhuna
Colocasia Leaves and Prawns Stir-fry
A unique Bengali dry stir-fry combining tender colocasia leaves ('kochu pata') with succulent prawns. The dish…
12 net18 total6 fibre36 protein75 fat867 kcal
KAsoon
Mushroom Kalia (Keto Modified, No Potatoes)
Spicy Mushroom Curry (Keto Modified, No Potatoes)
Mushrooms prepared in a rich, dark, and spicy gravy characteristic of Bengali 'Kalia' style, but without the t…
12 net18 total6 fibre15 protein38 fat480 kcal
KAsoon
Keto Dhokar Dalna (Paneer & Prawn Curry with Bottle Gourd)
Keto Paneer & Prawn Dumplings in Bottle Gourd Curry
Traditional Bengali Dhokar Dalna uses lentil cakes. This keto version replaces the lentil cakes (dhoka) with p…
13 net18 total5 fibre38 protein45 fat650 kcal
KAsoon
Lauki Gosht (Keto Modified)
Mutton with Bottle Gourd Curry (Keto Modified, no Potatoes)
Tender pieces of mutton slow-cooked with cubed bottle gourd (lauki/lau) in a flavorful Bengali-style curry. Th…
13 net18 total5 fibre40 protein45 fat600 kcal
KAsoon
Keto Lauki Kofta Curry
Keto Bottle Gourd Fritters in Curry
Soft bottle gourd (lauki) fritters in a rich, mildly spiced gravy. The fritters are modified to be keto-friend…
15 net22 total7 fibre20 protein50 fat600 kcal
KAsoon
Kochu diye Chingri (Keto Modified)
Taro Corm and Prawn Curry (Keto Modified, no Potatoes/Lentils)
Prawns cooked with chunks of taro corm (kochu) in a flavorful Bengali gravy, often with mustard paste and coco…
19 net25 total6 fibre35 protein40 fat580 kcal