Indian keto guide

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286 dishes87 keto as served133 with a photo

Keto friendliness

Indian cuisine offers many keto-friendly protein and fat bases, but requires careful navigation to avoid ubiquitous carb traps.

Top ingredients

Excellent traditional keto ingredients include various meats (chicken, lamb, goat, fish), paneer, eggs, ghee, coconut milk, and low-carb vegetables like spinach, cauliflower, and eggplant.

Danger zones

Beware of all breads (naan, roti), rice, lentils (dal), chickpeas, potatoes, sugary marinades, starchy curry thickeners, and fried snacks like pakoras or samosas.

Best for

This cuisine is best for high-protein, high-fat keto dieters who enjoy rich flavors and are adept at modifying restaurant orders.

What to drink

Drinks you will see at Indian restaurants, cafés and stalls, rated the same way as the food.

Order these

KetoSpiced Buttermilk chaas (छाछ) · 4g net carbs as usually served
KetoKokum Coconut Drink sol kadhi · 5g net carbs as usually served
Ask firstKashmiri Kahwa kahwa · 8g net carbs as usually servedAsk for no sugar or honey.
Ask firstSalted Lassi namkeen lassi (नमकीन लस्सी) · 8g net carbs as usually servedSay 'namkeen' (salted). Plain 'lassi' often means sweet.
Ask firstCumin Water jaljeera (जलजीरा) · 10g net carbs as usually servedAsk whether it's made without sugar. Fresh-made beats packet mix.
Ask firstSouth Indian Filter Coffee filter kaapi · 12g net carbs as usually servedAsk for it 'without sugar' when you order. It's usually pre-sweetened.
Ask firstMasala Chai masala chai (मसाला चाय) · 14g net carbs as usually servedAsk for it 'bina cheeni' (without sugar) before it's made. The milk still adds about 4g.
Ask firstLime Water nimbu pani (नींबू पानी) · 20g net carbs as usually servedAsk for it 'sirf namak' (salt only).
Ask firstFresh Lime Soda · 22g net carbs as usually servedOrder it 'salted'. You'll be asked: sweet, salted or mixed.

Skip these

SkipAlmond Milk Drink badam milk · 28g net carbs as usually servedSkip this, order chaas instead.
SkipSpiced Milk with Nuts thandai (ठंडाई) · 30g net carbs as usually servedSkip this, order chaas instead.
SkipRaw Mango Drink aam panna · 30g net carbs as usually servedSkip this, order nimbu pani, salt only instead.
SkipSweet Lassi meethi lassi · 40g net carbs as usually servedSkip this, order salted lassi or chaas instead.
SkipMango Lassi aam lassi · 45g net carbs as usually servedSkip this, order salted lassi or chaas instead.
SkipFalooda · 60g net carbs as usually servedSkip this, order chaas instead.