Free Keto Diet Plan Vegetarian Indian – Every Indian dish is filled with an array of flavors and textures unmatched by any other popular cuisine. While the herbs and spices behind each satisfying bite are keto-friendly, they are often mixed with carbohydrate ingredients that can prevent us from experiencing the benefits of ketosis.
Fortunately, there are tons of keto menus and recipes you can choose from to get your Indian food fix. In this guide, we dive into the world of Indian keto cuisine so you can experience the flavors you love in ketosis:
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Since many popular Indian dishes are a combination of ingredients rather than individual items in the dish, you’ll want to think about what to expect before you order. Not all curries are low carb and each dish is prepared differently depending on the restaurant.
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Here’s why it’s important to remember these three steps when eating Indian food on a keto diet:
Although it can be difficult to know exactly how many carbs are in your meal, most Indian restaurants have several keto-approved menu items:
Many curry-based dishes will also be keto-friendly, but their carbohydrate content will vary significantly depending on the type of curry and the restaurant that makes it. Below we explain what causes to look for and avoid.
Now that you know the lowest carb Indian dishes, let’s take a quick tour of the menu to see which items are loaded with carbs and what to watch out for.
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In general, any menu with any of the following words or ingredients is best avoided on keto:
Take some time to explore the rest of this guide and you’ll discover a plethora of flavors that you won’t find with any other dish. Let’s continue our journey through the world of Indian keto food with a focus on the menu, followed by some quick and easy recipes you can make at home. If you want a quick reference summary for this section, feel free to save the graphic below:
Now we know the keto-friendly basics and what not, but what about the rest of the menu?
Now that we know what to expect, let’s talk about specific dishes and how you can order them in a keto-friendly way.
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Please note: The only way to be sure of the macros (carbohydrates, fats and proteins) in your Indian meal is to prepare it. If you want to follow your keto lifestyle as accurately as possible, stick with the keto-friendly foods listed above and our best Indian keto recipes (found under this section).
Although most dishes at an Indian restaurant are high in carbohydrate ingredients, there are some satisfying keto-approved options:
Soups and salads vary widely in carbohydrate, fat and protein content, so be sure to confirm with the restaurant that it is keto-friendly for you.
The following meal options will be lower in carbohydrates when eaten without any sauce, gravy, chutney or curry:
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Err on the side of caution with all curry dishes. Even those that seem keto friendly may contain tamarind paste, sugar or flour/starch.
Many vegetarian dishes in India contain lentils, chickpeas or carbohydrate vegetables such as potatoes or green peas. Fortunately, there are some Indian dishes that won’t fill you up with starchy plant foods.
* Make sure they do not add any potato, chickpeas, tamarind paste, sugar, corn starch or corn flour to these foods. For a more in-depth look at keto-approved options and what ingredients to avoid, visit our keto vegetarian guide.
No matter which Indian restaurant I go to, the waiter or waitress always asks if I want a side order of naan and rice. Since both are concentrated sources of carbohydrates with no nutritional value, try asking for one of these instead:
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If you really miss naan, try substituting low-carb tortillas. They won’t have the same fluffy texture, but they give the bread a satisfying bite that helps balance out the richness of any Indian keto dish.
While water, sweet black tea and diet soda will also be available, there are several Indian-inspired drink options you can find on the menu:
Remember that no drink can have added sugar or milk. Order it without milk or sugar. Feel free to add heavy cream and a keto-friendly sweetener of your choice to help balance out the strong flavors of the drink.
You will rarely find a restaurant that has low carb options for dessert. This is especially true in Indian restaurants. To satisfy your sweet tooth, it’s best to make your own keto dessert or bring along a keto-friendly dessert.
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If you want to take your taste buds on a unique flavor adventure, try making a batch of Chocolate Curry Cupcakes. Although this is not a traditional Indian dessert, it has many spices that make this dish very satisfying.
Your safest bet for Indian food that’s easy to order, delicious and keto-friendly would be tandoori dishes and kebabs (without any sauces, chutneys, curries, naan or rice).
The snack portion will be a high-protein, keto-friendly Indian snack option, while the snack option will serve as a light, high-protein meal. To add extra fat, ask for a raita and replace the rice (and/or naan) with a side salad or cucumber salad. You can also use your own keto dressing on meats and salads for extra fat and flavor.
Unfortunately, even with these customized options, you may still be missing out on some of your favorite treats. To get the full spectrum of flavor with the right balance of fat and carbs for keto, it’s best to prepare your favorite Indian dishes at home.
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Here are our most popular Indian recipes that anyone on keto will enjoy. Click on the photo or button to see how the recipe is made.
Although it is one of the most popular Indian dishes, whether your chicken tikka masala will be keto-friendly depends on the restaurant you order it from. This is why the best keto curry option is the one you make yourself.
With this dish you will get all the flavor you need without any hidden carbs. Serve it over cauliflower rice if you want to replace basmati rice with a healthier keto substitute.
If your go-to Indian meal is butter chicken, you’ll love this keto-approved alternative. It has some authentic Indian spices and herbs that give it a depth of flavor that you rarely experience with other keto foods.
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You can also adjust the recipe to make it vegetarian friendly. Just leave the chicken and add some cheese. Just make sure you watch the net carb content because cheese contains lactose.
Although it is used in authentic dishes throughout the region, I have yet to find a dish that includes lemongrass on an Indian menu. If you haven’t tried this dish, it’s worth trying at least once.
This coconut-based curry is easy to make, full of healthy fats, and packed with a unique blend of flavors (and supportive phytonutrients) from green chilies, garlic, ginger, lemongrass, and turmeric. Feel free to make your own curry when you need to add flavor to a bland meal.
Like Bhagari Jinga (Indian Prawn Curry), this keto dish has all the elements that make us crave Indian food. Although shrimp is the featured ingredient, you can whip it up with whatever protein you have on hand. You can even make it into Indian seafood curries or fish dishes without worrying about the hidden carbs of flour, starch and tamarind paste.
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The list of ingredients with this recipe is long, but it will pay off in the long run. Not only will they help you make a delicious curry, but you’ll also have some unique spices that you can use in future dishes.
You won’t find this at your local Indian restaurant, but the combination of Indian spices and everyday keto foods in this recipe will satisfy your cravings. In fact, this creamy butter shrimp is so rich that every bite will have the full spectrum of flavors you crave.
If you’re not a fan of shrimp, just replace it with your preferred protein source – this recipe works great with any cut of meat or fish you throw in. Try eating it with a small bowl of cauliflower fried rice on the side for a complete keto meal.
Although Japanese-inspired flavors dominate this dish, it’s still a great keto-friendly substitute for salmon biryani. The combination of herbs, spices, cauliflower, healthy fats and salmon make this mix one of the healthiest and tastiest meals you can have on keto.
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Even if you don’t have salmon, feel free to replace it with your preferred protein source – or serve it as a side dish with one of the Indian recipes above.
Whether you’re eating out, ordering in, cooking at home, or looking for a quick snack, you can eat
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