Balanced Keto Diet Plan: Healthy Indian Food Recipes

A keto diet is high fat, sufficient protein and low carb diet. The diet forces the body to burn fats rather than carbohydrates. Legumes or beans, potatoes, whole wheat products, sugar or sweeteners, vegetable oils etc. are some of the things that one cannot consume when on a ketogenic diet. This does not mean that there are not enough things to eat when on a keto diet. Following are some good options to include in your meals when following a keto diet:

⦁ Eggs
⦁ Low carb vegetables like cauliflower, french beans, broccoli, mushrooms, bottle gourd, brinjal, zucchini, bell peppers, tomatoes, onions, peppers, etc.
⦁ Green leafy vegetables like spinach and kale
⦁ Butter and Cream: heavy cream, coconut cream. Peanut butter, almond butter are also good options to choose from
⦁ Cheese
⦁ Nuts such as almonds, walnuts and hazelnuts
⦁ Seeds like flax seeds, pumpkin seeds, chia seeds, hemp seeds, etc.

For vegans, following an Indian Keto diet plan may be a little difficult. The food options get further cut down, but there are still some options like
⦁ Soy milk
⦁ Almond milk
⦁ Coconut milk
⦁ Nuts such as almonds, walnuts, peanuts etc.
⦁ Seeds like flax seeds, chia seeds, pumpkin seeds, hemp seeds

From the variety of ingredients mentioned above there are many recipes you can try and experiment when following a keto diet. Here are some keto-friendly Indian food options that you can relish while on low carb high protein diet:

1. Almond Halwa

Almond halwa is a royal Indian Dessert recipe made with almond flour, milk, sugar and lots of ghee. This Indian recipe is gluten-free, keto, and can be made vegan.

Ingredients:

⦁ Almond Flour
⦁ Ghee
⦁ Cardamom
⦁ Full-fat dairy milk. Almond milk or coconut milk if you are vegan
⦁ Stevia or any other keto sweetener
⦁ Saffron
⦁ Nuts

Procedure:

⦁ Soak a few strands of Saffron in 2 tablespoons of warm milk
⦁ Add 2 tablespoons of ghee in a kadhai
⦁ Add the almond flour and sauté for 2 minutes till the raw smell of the almond flour disappears. Make sure that you stir the mixture continuously
⦁ Next add the milk, saffron milk, sugar and mix well to make sure no lumps are formed. Stir continuously for 5 minutes
⦁ Add the remaining ghee, cardamom powder, and cook till the halwa thickens.
⦁ It takes around 8-10 minutes for the halwa to reduce and become consistent.
⦁ Garnish it with nuts and serve hot/ warm.

2. Tofu Bhurji

Tofu Bhurji is a vegan, gluten-free, and keto-friendly dish that tastes very similar to the Indian paneer bhurji. This recipe is a great food option for breakfast, lunch or dinner and is super easy and quick to prepare.

Ingredients

⦁ 1 tablespoon oil
⦁ ½ teaspoon jeera
⦁ 1 teaspoon ginger grated
⦁ 2 green chillies finely chopped
⦁ 1 medium onion finely chopped
⦁ 1 medium tomato finely chopped
⦁ ½ medium green bell pepper diced
⦁ ½ teaspoon turmeric powder
⦁ ¼ teaspoon red chilli powder
⦁ ½ teaspoon garam masala powder
⦁ 1 cup extra firm tofu (200 grams)
⦁ salt to taste
⦁ 1 teaspoon lemon juice

Procedure

⦁ Crumble the tofu gently and keep aside
⦁ Heat the oil in a pan. Add the jeera, ginger and green chillies and fry for a minute.
⦁ Add the onions and sauté till they are soft and transparent.
⦁ Next add the finely chopped tomatoes and green bell pepper and cook for 2-3 minutes till the tomatoes are soft and mushy.
⦁ Add turmeric powder, red chili powder, salt and garam masala and mix well.
⦁ Then add the crumbled tofu, mix well and cook covered on medium low heat for 1-2 minutes.
⦁ Finally add lime juice and switch off the flame. Tofu bhurji is ready and can be served with roti or used as stuffing for sandwiches.

3.  Keto Dosa

Dosa is a South Indian dish made from rice. Since the rice dosa is high in carbohydrates, thus it cannot be a part of the keto diet. Here is the ketogenic version of the popular south indian dish made from almond flour and coconut milk

Ingredients

⦁ ½ cup almond flour
⦁ ½ cup shredded mozzarella
⦁ ½ cup thick coconut milk
⦁ Salt to taste
⦁ a pinch jeera powder
⦁ A pinch of hing powder
⦁ 1 tablespoon coconut oil

Procedure

⦁ Mix all the ingredients except the coconut oil in a bowl and make an even and pouring consistency batter.
⦁ Let the batter rest for at least 10-15 minutes.
⦁ Adjust with warm water if the batter is too thick to form the batter.
⦁ Grease a non-stick dosa pan with coconut oil. Pour the batter and spread evenly in a circular shape.
⦁ Drizzle some oil and allow to cook on medium low heat until red or golden and the sides begin to lift a bit from the pan.
⦁ Fold over and serve with the keto coconut chutney.