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.
103 matching dishes · page 1 of 2
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
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
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
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
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
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
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
Parshe Macher Jhal
Parshe Fish in Spicy Gravy
Fresh Parshe fish, lightly fried and then simmered in a pungent and spicy gravy with green chilies, kalonji (n…
6 net8 total2 fibre40 protein55 fat680 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
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
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
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
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
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
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
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
Magaj Bhuna
Goat Brain Stir-fry
A delicacy of goat brain, gently scrambled and sautéed with finely chopped onions, ginger, garlic, green chili…
8 net10 total2 fibre35 protein58 fat650 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
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
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
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
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
Ilish Begun Shorshe
Hilsa Fish and Eggplant in Mustard Sauce
A quintessential Bengali delicacy featuring fatty Hilsa fish and tender eggplant pieces cooked together in a p…
9 net14 total5 fibre35 protein60 fat680 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
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
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
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
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
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