Keto Indian Curries That Don’t Taste Like Diet Food

Indian cuisine is a powerhouse of flavour, and contrary to popular belief, it doesn’t have to be loaded with carbs. In fact, many classic Indian curries are naturally low in carbohydrates or can be easily tweaked to fit a keto lifestyle without compromising on taste. If you're tired of grilled chicken and bland zucchini noodles, this guide is for you.

Why Indian Food Works So Well for Keto

Unlike Western cuisines where carbs often dominate the plate, Indian food offers a wealth of naturally low-carb ingredients like:

• Ghee (clarified butter) – packed with healthy fats
• Cream and coconut milk – excellent for keto fat macros
• Protein-rich ingredients like chicken, paneer, and eggs
• Spices – which add complexity and aroma without carbs
• Low-carb vegetables like spinach, eggplant, cauliflower, and capsicum

The best part? You don’t need to “suffer” through your keto meals. These Indian curries will make you forget you’re even on a diet.

Keto Rules for Indian Curries

Before we dive into the recipes, keep these key keto tips in mind for Indian cooking:

• Skip sugar – Many Indian curries use sugar to balance flavours. Replace with erythritol, stevia, or monk fruit.
• Avoid potatoes and peas – Both are high in carbs.
• Use almond flour or coconut flour instead of besan or wheat flour for thickening gravies.
• Ditch naan, roti, and rice – Serve with keto roti (almond flour or flaxseed) or cauliflower rice.
• Watch the onions – Onions add carbs quickly. Use moderately or substitute with spring onions or shallots.

15 Delicious Keto Indian Curries That Don’t Taste Like Diet Food

Here’s your ultimate collection of keto-friendly Indian curries—from meaty mains to vegetarian delights.

1. Butter Chicken (Murgh Makhani) – Keto Style

This iconic North Indian curry is a keto favourite. The creamy tomato-based gravy uses butter, cream, and chicken thighs.

Keto Tips:
Use fresh tomatoes and cream instead of sugar-laden tomato paste. Skip the honey. Serve with cauliflower rice.

Macros (Per Serve):
Net Carbs: ~5g | Fat: 22g | Protein: 26g

2. Palak Paneer (Spinach with Cottage Cheese)

A creamy, green spinach gravy cooked with cubes of paneer. Rich in protein and low in carbs.

Keto Tips:
Use fresh spinach, full-fat cream, and don’t skimp on the ghee.

Macros:
Net Carbs: ~4g | Fat: 20g | Protein: 18g

3. Keto Chicken Chettinad

A fiery South Indian curry with bold spices and a coconut base.

Keto Tips:
Use desiccated coconut or coconut cream. Avoid thickeners like cornflour. Perfect with low-carb dosa (almond flour-based).

4. Egg Curry with Coconut Gravy

Boiled eggs in a creamy coconut and tomato-based masala. Filling and flavourful.

Keto Tips:
Limit tomatoes, use coconut oil or ghee. Add curry leaves for that authentic coastal aroma.

5. Beef or Lamb Rogan Josh

This Kashmiri curry is slow-cooked with spices, ghee, and yoghurt.

Keto Tips:
Use Greek yoghurt (full-fat), avoid tomato paste or sugar. Pair with sautéed cabbage or keto roti.

6. Keto Chicken Korma

A rich, Mughlai-style curry made with cashew and cream.

Keto Tips:
Use almond meal instead of cashew for fewer carbs. Swap sugar with erythritol.

7. Mushroom Masala

Earthy mushrooms simmered in spiced onion-tomato gravy.

Keto Tips:
Reduce onion quantity; bulk with mushrooms and capsicum. Use coconut cream for depth.

8. Prawn Malai Curry (Bengali Style)

Juicy prawns in a creamy coconut milk base with spices like cardamom and cinnamon.

Keto Tips:
Use fresh prawns, avoid using sugar or flour to thicken.

9. Chicken Saagwala (Chicken with Spinach)

High-protein and fibre-packed, this curry blends chicken with pureed spinach.

Keto Tips:
Use ghee, not oil. Add cream for extra fat. Keep onion usage minimal.

10. Paneer Bhurji Masala Curry

Scrambled paneer cooked in spices and tomato, served semi-dry or in gravy.

Keto Tips:
Add extra ghee and cream. Low-carb and ready in minutes.

11. Baingan Bharta Curry (Smoked Eggplant)

Mashed smoked eggplant sautéed with ghee, spices, and tomatoes.

Keto Tips:
Go light on onions and tomatoes. Add cream for smoother consistency.

12. Keto Fish Curry (Kerala Style)

A coastal delight with turmeric, curry leaves, coconut milk, and fish.

Keto Tips:
Choose fatty fish like salmon or kingfish. Avoid tamarind or rice flour. Serve with sautéed greens.

13. Keto Kofta Curry (Paneer/Meatballs)

Meat or paneer-based balls cooked in spicy tomato cream gravy.

Keto Tips:
Use almond flour in kofta binding. Avoid cornflour. Fry in ghee or air fry.

14. Green Chicken Curry (Hariyali)

Marinated in coriander, mint, green chilli, and yoghurt—this curry is herby and fresh.

Keto Tips:
Use full-fat yoghurt. Pair with steamed cauliflower rice.

15. Methi Chicken Curry

Fenugreek leaves, chicken, ghee, and minimal spices make this a fragrant dish.

Keto Tips:
Use fresh or dried methi. Avoid starchy thickeners. Ghee is key here.

Sides & Accompaniments for Keto Indian Curries

Indian food isn’t just about curry. It’s also about what you eat with it. Here are some keto alternatives to traditional sides:

• Cauliflower Rice: Mild in flavour, easy to make, and perfect for soaking up curry.
• Keto Roti: Made using almond flour, psyllium husk, or coconut flour.
• Zucchini Noodles (Zoodles): Spiralised zucchini lightly sautéed with ghee.
• Eggplant Chips: Crispy and satisfying for scoop-style curries.
• Shredded Cabbage: Sautéed with mustard seeds, curry leaves, and ghee.

Spices to Stock for Keto Indian Cooking

The right spice mix can elevate your curry game. Keep your pantry stocked with:

• Turmeric
• Cumin seeds
• Coriander powder
• Garam masala
• Kashmiri red chilli
• Cardamom
• Cinnamon
• Cloves
• Mustard seeds
• Fenugreek (methi) seeds
• Curry leaves (fresh or dried)

These add depth and aroma without any added carbs.

Pantry Staples for Keto Indian Recipes

Your low-carb Indian kitchen should always have:

• Full-fat yoghurt or Greek yoghurt
• Ghee and coconut oil
• Cream (thickened/heavy)
• Coconut milk or cream
• Paneer (homemade or store-bought)
• Almond flour and coconut flour
• Cauliflower (fresh or riced)
• Eggs, chicken, seafood
• Low-carb vegetables like spinach, eggplant, mushrooms, capsicum

Tips to Make Any Indian Curry Keto-Friendly

• Replace sugar with low-carb sweeteners.
• Use almond flour or ground flax to thicken gravies.
• Choose coconut cream or heavy cream over low-fat dairy.
• Stick to lean meats or paneer for protein.
• Balance spices with fat to make up for missing carbs.
• Watch out for hidden sugars in store-bought tomato purée or masala pastes.

Meal Prep Tips for Keto Indian Curries

Meal prepping on keto is smart—and Indian food is great for batch cooking.

• Double your recipes: Curries often taste better the next day.
• Freeze in portions: Most curries freeze well.
• Keep cauliflower rice separate: Reheat separately to avoid sogginess.
• Use mason jars or containers: Stackable and convenient for fridge/freezer.

Final Thoughts: Keto Never Tasted So Good

Following a keto diet doesn’t mean giving up on flavour or your love for Indian food. These curries are proof that comfort, taste, and nutrition can go hand in hand. With the right swaps and a bit of meal prep, your dinner table will be full of colour, spice, and satisfaction—without the carbs.