Bengali keto guide
Navigable
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.
53 matching dishes
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
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
Doi Begun
Eggplant in Yogurt Gravy
Slices of eggplant, lightly fried until tender, then simmered in a tangy and savory gravy made from whisked yo…
6 net10 total4 fibre8 protein32 fat380 kcal
Kakrol Bhaja
Spiny Gourd Fry
Thinly sliced Kakrol (spiny gourd) pieces seasoned with turmeric and salt, then shallow-fried in mustard oil u…
6 net10 total4 fibre2 protein30 fat330 kcal
Kochur Saag (Chola Dal Baad)
Stir-fried Taro Leaves (No Chickpeas)
A distinctive Bengali preparation of taro leaves (kochur saag) stir-fried with mustard oil, nigella seeds, gre…
6 net10 total4 fibre5 protein20 fat250 kcal
Kopi Bhaja
Pan-fried Cauliflower Florets
Simple, lightly pan-fried or shallow-fried cauliflower florets, seasoned minimally with turmeric and salt. It'…
6 net10 total4 fibre5 protein18 fat220 kcal
Palong Shaak diye Mushroom Bhuna
Spinach and Mushroom Stir-fry
A healthy and savory dry or semi-dry stir-fry featuring fresh spinach and mushrooms, cooked with a light tempe…
6 net12 total6 fibre12 protein25 fat300 kcal
Potol Posto
Pointed Gourd with Poppy Seed Paste
A simple yet flavorful vegetarian dish featuring pointed gourds (potol) cooked with a rich, nutty poppy seed p…
7 net12 total5 fibre6 protein28 fat320 kcal
Begun Posto
Eggplant with Poppy Seeds
A rustic Bengali side dish where eggplant (begun) is cooked with a pungent paste of poppy seeds (posto), green…
8 net14 total6 fibre7 protein28 fat320 kcal
Dharosh Chorchori
Okra Stir-fry with Spices
A light and flavorful stir-fry of tender okra (dharosh) cooked with minimal spices like turmeric, green chilie…
8 net14 total6 fibre5 protein30 fat365 kcal
Shaak Bhaja (Mixed Greens Stir-fry)
Stir-fried Mixed Leafy Greens
A simple, yet flavorful stir-fry of various seasonal leafy greens (e.g., Data Shaak, Pui Shaak, Lau Shaak) sea…
8 net15 total7 fibre5 protein30 fat350 kcal
Jhinge Posto
Ridged Gourd with Poppy Seeds
A simple, comforting Bengali vegetarian side dish featuring ridged gourd (jhinge) stir-fried with a dominant f…
9 net15 total6 fibre8 protein25 fat300 kcal
Shukto (Keto Shobji)
Keto Bengali Bitter Mixed Vegetable Stew
A traditional Bengali bitter mixed vegetable stew, modified to include only low-carb vegetables while retainin…
11 net18 total7 fibre8 protein28 fat350 kcal
Mushroom Kosha
Spicy Mushroom Dry Curry (Bengali Style)
Sautéed mushrooms cooked in a rich, spicy, and semi-dry Bengali 'kosha' gravy, characterized by slow cooking w…
13 net18 total5 fibre11 protein40 fat420 kcal
Narkel Posto
Coconut Poppy Seed Paste (Side Dish)
A simple yet flavorful Bengali side dish made from a rich paste of fresh coconut and poppy seeds, ground with …
14 net24 total10 fibre8 protein45 fat530 kcal
Phulkopi Posto
Cauliflower with Poppy Seeds
A flavorful and comforting Bengali vegetarian side dish where cauliflower florets are gently cooked with a ric…
16 net26 total10 fibre9 protein55 fat580 kcal
Dharosh Shorshe
Okra Mustard Curry
Okra (ladyfinger) stir-fried and then simmered in a distinctively pungent and flavorful mustard-based gravy, s…
18 net26 total8 fibre8 protein40 fat420 kcal
Potoler Dalna (without Potatoes)
Pointed Gourd Curry (Keto Modified, No Potatoes)
A popular Bengali vegetarian curry featuring pointed gourd (potol) cooked in a lightly spiced gravy of onions,…
20 net29 total9 fibre6 protein60 fat720 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
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
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
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
KAsoon
Jhinge Bhaja
Ridge Gourd Fry
Thinly sliced ridge gourd (jhinge) shallow-fried or stir-fried with minimal spices, often just turmeric and sa…
6 net9 total3 fibre4 protein22 fat250 kcal
KAsoon
Keto Lau Ghonto (No Dal)
Bottle Gourd Stir-fry (Keto, No Lentils)
A traditional Bengali preparation of bottle gourd (lauki/lau) cooked with mild spices, but explicitly modified…
6 net10 total4 fibre4 protein24 fat280 kcal
KAsoon
Lal Shaak Bhaja
Stir-fried Red Amaranth Leaves (Lal Shaak Bhaja)
A simple, earthy stir-fry featuring tender red amaranth leaves, typically cooked with garlic, green chilies, a…
6 net12 total6 fibre5 protein25 fat280 kcal
KAsoon
Mushroom Torkari
Mushroom Stir-fry
A simple and quick Bengali stir-fry of mushrooms with common spices like turmeric, cumin, and coriander, often…
6 net9 total3 fibre7 protein27 fat290 kcal
KAsoon
Palong Shaaker Torkari
Spiced Spinach Stir-fry
Fresh spinach leaves are quickly stir-fried with traditional Bengali tempering spices like nigella seeds (kalo…
6 net15 total9 fibre8 protein18 fat220 kcal
KAsoon
Pui Shaak Bhaja
Malabar Spinach Stir-fry
Malabar spinach (Pui Shaak) stir-fried with garlic, green chilies, and a touch of mustard oil. A wholesome and…
6 net11 total5 fibre6 protein24 fat280 kcal
KAsoon
Dharosh Bhuna
Okra Bhuna (Dry Stir-fry)
A dry, robust stir-fry of okra (dharosh) cooked with finely chopped onions, ginger, garlic, green chilies, and…
7 net12 total5 fibre5 protein30 fat350 kcal
KAsoon
Kacha Amer Chutney (Keto Modified, No Sugar)
Unripe Mango Chutney (Keto Modified, No Sugar)
A tangy and refreshing chutney made from unripe green mangoes, tempered with mustard seeds and red chilies, an…
7 net10 total3 fibre1 protein15 fat180 kcal
KAsoon
Phulkopi Bhuna (Keto Modified)
Cauliflower Dry Curry (Keto Modified, No Potatoes/Peas)
A semi-dry, flavorful preparation of cauliflower florets cooked with onions, ginger, garlic, tomatoes, and Ben…
7 net12 total5 fibre5 protein28 fat320 kcal
KAsoon
Dharosh Bhaja
Pan-Fried Okra with Spices
Fresh okra pods are lightly spiced with turmeric, red chili, and cumin, then pan-fried until tender-crisp. A s…
8 net15 total7 fibre4 protein25 fat280 kcal
KAsoon
Shorshe Kopi
Mustard Cauliflower Stir-fry
Cauliflower florets cooked in a pungent and flavorful mustard paste (shorshe bata) with green chilies and a te…
8 net15 total7 fibre10 protein32 fat380 kcal
KAsoon
Tel Potol
Pointed Gourd Cooked in Spiced Oil
Whole or halved pointed gourds (potol) are lightly fried and then slow-cooked in a generous amount of oil with…
8 net12 total4 fibre3 protein40 fat450 kcal
KAsoon
Keto Kashmiri Shalgam Dum
Kohlrabi in Kashmiri-Style Dum Gravy
A keto adaptation of the famous Aloo Dum. Tender pieces of kohlrabi (shalgam) replace potatoes, slow-cooked in…
9 net15 total6 fibre6 protein30 fat380 kcal
KAsoon
Keto Labra
Mixed Low-Carb Vegetable Medley
A traditional Bengali mixed vegetable medley, recreated with only low-carb vegetables. Cooked with panch phoro…
9 net18 total9 fibre10 protein40 fat500 kcal
KAsoon
Keto Mochar Chop
Keto Banana Blossom Patties
A popular Bengali snack, traditionally made with banana blossom and potatoes/breadcrumbs. This keto version us…
9 net16 total7 fibre10 protein32 fat400 kcal
KAsoon
Mushroom Bhaja
Pan-fried Mushrooms with Bengali Spices
Sliced mushrooms (usually button or oyster) quickly stir-fried with simple Bengali spices like turmeric, chili…
9 net12 total3 fibre6 protein25 fat280 kcal
KAsoon
Phulkopir Roast
Roasted Spiced Cauliflower
Large florets of cauliflower marinated in a tangy blend of yogurt and robust Bengali spices (ginger, garlic, t…
9 net14 total5 fibre8 protein35 fat420 kcal
KAsoon
Potoler Korma (Keto Modified)
Pointed Gourd Korma (Keto Modified, no Potatoes)
Pointed gourds (potol) cooked in a rich, creamy, and mildly spiced Korma-style gravy, often made with yogurt, …
11 net15 total4 fibre8 protein35 fat400 kcal
KAsoon
Doi Phulkopi
Cauliflower in Yogurt Gravy
A light and flavorful curry made with cauliflower florets simmered in a creamy, spiced yogurt-based gravy. The…
12 net16 total4 fibre12 protein38 fat480 kcal
KAsoon
Doi Potol (Keto Modified)
Pointed Gourd in Yogurt Gravy
Pointed gourds (potol) cooked in a creamy, tangy yogurt-based gravy flavored with ginger, green chilies, and s…
13 net18 total5 fibre8 protein40 fat480 kcal
KAsoon
Tel Begun
Slow-Cooked Eggplant in Spiced Oil
Sliced eggplant pieces are seasoned with turmeric, chili, and other Bengali spices, then slowly pan-cooked in …
13 net25 total12 fibre3 protein30 fat350 kcal
KAsoon
Begun Pora
Bengali Roasted Eggplant Mash (Smoky Eggplant Bharta)
Whole eggplants are roasted over an open flame until completely softened and smoky, then peeled and mashed. Th…
14 net28 total14 fibre4 protein32 fat380 kcal
KAsoon
Mushroom Rosha
Mushroom in Rich Bengali Gravy
A rich, semi-dry Bengali-style mushroom curry, prepared with a generous amount of oil or ghee and a flavorful …
14 net20 total6 fibre8 protein75 fat763 kcal