Desi Vegetarian Keto Recipes

Looking for Desi Vegetarian Keto Recipes? Well, you’ve come to the perfect place. If you think the Keto diet doesn’t have many vegetarian Indian options, we are here to bust this myth right now!

The trending ketogenic diet has currently been taking the entire fitness industry by the storm, due to the potential to lose wieght at an extremely fast rate. Not only is it a quick way to shed those extra pounds, but but the keto diet also has many other health advantages. It leads to weight reduction through the process of fat-burning, counters inflammation, and boosts energy levels.

The ketogenic diet is a high-fat, adequate-protein, low-carbohydrate diet where the body begins to burn fats rather than carbohydrates. This is achieved by limiting carbs in the diet. Carbohydrates are the primary source of energy. If you limit its intake, the body is forced to use other sources for energy. This is where fats are broken down for energy. Eventually, there is a reduction in fat deposit and you lose weight. Along with cutting down on carbs dieters also tend to limit their sugar consumption, which eventually leads to fewer hunger pangs and a lowered desire to binge eat.

So now that you know how beneficial this diet is for your body, let us take you through this journey of Desi vegetarian keto recipes! 

 

Keto Upma 

Starting off with a simple yet delicious dish, the popular vegetarian, south Indian breakfast item called Upma. It is traditionally prepared using semolina, but to make it Keto-friendly, we will be using cauliflower as a base. This is a very quick and easy option for breakfast, and will definitely guarantee a day full of energy!

Nutrition Info (Per serving)

• Calories: 223
• Net Carbs: 6g
• Carbs: 9g
• Fat: 20g
• Protein: 5g
• Fiber: 3g

Servings: 2
Time Taken: 20 Minutes 

Ingredients

• 200 grams Cauliflower
• 2 tbsp Ghee/Oil Butter
• 20 grams Peanuts
• 5 grams Ginger
• 50 grams Onion
• 4-5 Curry Leaves 
• 1 tbsp Cumin Seeds 
• One  tbsp Mustard Seeds 
• 1 Green Chilly
• Coriander for Garnish

Recipe

• Blend the cauliflower florets in a food processor to get a rice like consistency
• Add 2 tbsp ghee in a frying pan along with mustard seeds and cumin.
• Once they start to sizzle add in the onion, curry leaves, ginger and chilly and season with salt
• Fry the onions till they are golden brown.
• Add a cup of water and cover and cook for 10 minutes
• Keep checking and stirring every few minutes to ensure nothing sticks.
• Cook till the water dries up and serve hot with fresh coriander garnish.

 

Low Carb Samosas

Low carb samosas? Yes, you heard that right! You can enjoy your favorite tangy snacks while on keto as well. Since the traditional potato filling doesn’t make a very Keto friendly snack, here we have some little tweaks which make this a low carb gluten-free recipe.

Nutritional Value

• Calories: 155
• Fat (g): 11
• Carbs (g): 5
• Fiber (g): 2
• Protein (g): 10
• Net carbs (g): 3

Servings: 8
Time Taken: 50 Minutes 

Ingredients

• Cheese (shredded)
• Salt – ½ tsp
• Cumin powder – ¼ tsp
• Almond flour – 1 cup
• Coriander – ¼ cup
• Chilli flakes
• Cumin seeds – ¼ tsp
• Garam masala – 1 tsp
• Coriander powder – ½ tsp
• Ginger – 1 tbsp
• Salt
• Onion
• Cauliflower (chopped)
• Butter – 1 tbsp

Recipe

• Add butter to a heated pan. Then add onions and pieces of cauliflower. To this, add a little salt and cook until brown.
• Then add chili flakes, cumin seeds and powder, garam masala, coriander, and ginger, and cook for a couple of minutes before taking it off the heat.
• Preheat the oven to 190 degrees.
• Take a large pan and add around 1.5 inches of water to it. Place a bowl over it. Heat the water till it begins to boil.
• Turn down the flame and add cheese, salt, cumin, and flour to the bowl, and stir it carefully.
• Once the cheese melts and forms a dough, take it out and knead it out on a large sheet. Cut it to form 8 equally-sized squares.
• Now add a spoonful of the cauliflower mixture to each square, and join the corners of the square to form a triangular pouch. 
• Use a fork to poke some holes and bake these in the oven for about 15 minutes. Serve hot.

 

Keto Dosas

Dosas are undoubtedly one of the most loved meals of all time. You can have it any time of the day, and it always leaves you feeling fulfilled and satiated. This crisp rice-and-lentil crepe is a staple of the south of the country, can be relished even when you’re on a keto diet!

Nutritional Value

• Calories: 174
• Net Carbs: 2g
• Carbs: 4g
• Fat: 15g
• Protein: 7g
• Fiber: 2g

Servings: 1
Time Taken:15 Minutes

Ingredients

• 18 grams Almond Flour 
• 15 grams Shredded Mozzarella
• 30 ml Coconut Milk 
• Salt to Taste
• A pinch Cumin Powder 
• A pinch Hing or Asafoetida 

Recipe

• Mix all ingredients together and form the batter
• Pour the batter in a lightly oiled, non stick, frying pan and spread
• Cook on  medium heat till the bottom starts to brown and the batter cooks all the way through, and the sides begin to lift a bit from the pan
• Fold over and serve with the coconut chutney

 

Keto Poha: 

Yet another staple Indian breakfast, Poha is a recipe which is made from flattened rice flakes. But since rice isn’t a very keto-friendly option, we can modify the recipe, taking cauliflower as the base. This dish tastes so good, you wouldn’t be able to tell if it is Keto or not!

Nutritional value

• Calories: 252
• Net Carbs: 9g
• Carbs: 14g
• Fat: 20g
• Protein: 7g
• Fiber: 5g

Servings: 2
Time Taken: 20 Minutes

Ingredients

• 300 grams Cauliflower
• 60 grams Diced Red Onion
• 30 grams Peanuts
• 1 Tbsp Butter/Olive Oil
• 1 Tsp Mustard Seeds 
• One Green Chilly
• 1 Tsp Turmeric
• 8 Curry Leaves Order them here
• Salt to Taste
• Cilantro/Coriander For garnish
•  Lime Juice

Recipe

• Start by prepping the cauliflower. Separate it into florets and the stalks. Wash thoroughly.
• Shape and cut the stalk into cubes to resemble potatoes and rice the florets in a food processor.
• Boil the stalks in salted water for 10 minutes or till tender
• Dry roast the peanuts in a frying pan till they get a nice golden brown colour and set aside
• In the same pan heat up 1 tbsp olive oil with 1 tbsp butter 
• Add al the other ingredients, roast well, and keep stirring till they are properly mixed
• Serve hot and garnish with coriander.

Mutter Paneer 

Moving on to some main course meals, we have for you this rich north Indian curry recipe prepared from paneer cubes and green peas. While on Keto, you can serve it with cauliflower rice or keto roti, and it tastes just as amazing as ever!

Servings: 2
Time Taken: 25 Minutes 

Carbs per serving: 5 g

Ingredients:

• 1.5 teaspoons cumin seeds
• 1 teaspoon ground cumin
• 1/2 teaspoon ground turmeric
• 1 teaspoon ground coriander
• 1/2 teaspoon chilli powder 
• 2 tablespoons oil
• 250g of paneer
• 50g peas
• 1 tablespoon tomato paste
• 1/2 cup – 1 cup water
• Half a small onion (diced)
• 3 cloves garlic (minced)
• 1 small piece of ginger (grated)

Method:

• Heat oil in a frying pan on medium heat. You can use coconut oil or olive oil, according to your preference. 
• Add cumin seeds and sizzle them for a bit. Make sure that they do not burn.
• Add onion, garlic, and ginger, and cook until onion starts to soften. 
• Then add ground spices and salt and pepper to taste, and stir. 
• Add peas, paneer, water, and tomato paste. 
• Bring to the boil, then simmer, covered, for around 10 minutes. 
• Your delicious low carb mutter paneer is ready to be served! 
• You can have it as it is, or serve with keto roti or cauliflower rice. 

 

Malai Paneer 

 And now we have a delicious and rich curry that is a heavenly blend of paneer, yogurt, and methi. A recipe that tastes as good as a non-keto variant, this delicious recipe can be had while on a Keto diet, and ensures that you aren’t pulled out of ketosis as well! 

Ingredients:

• 100 gms paneer cubed
• 1 cup fresh fenugreek leaves
• 100 gms yogurt 
• 10 ml ghee
• 1 tsp Kashmiri red chili powder
• Half tsp turmeric powder
• salt to taste
• 1 tsp coriander powder

For the Curry: 

• ¼ slice onion, chopped fine
• 1/4 small tomato
• 1/2 tsp cumin seeds
• 1 tsp ginger
• 1 green chili
• Cloves-2
• 5 whole almonds
• 1 teaspoon poppy seeds
• green cardamom-2
• ½ inch cinnamon

Recipe

• For the curry, first, soak all the ingredients apart from onion tomatoes ginger and garlic in yogurt for 30 minutes and blend everything together to make a fine paste. Keep aside.
• Wash and chop the methi leaves finely and keep aside.
• Take a pan. Add methi leaves and sprinkle a little salt. 
• Keep cooking until the water gets dried up.
• Switch off the gas and take out methi leaves in a bowl.
• In the same pan add 10 ml of ghee and the cumin seeds.
• Once they begin to splutter pour the blended curry paste.
• Keep cooking till oil starts separating
• Add in coriander powder, turmeric, salt.
• Now add methi leaves. 
• Cook for a minute.
• Now add paneer and 1 cup of water.
• Once the paneer soaks in the gravy, simmer the heat.
• In the rest of the yogurt add red chili powder, coriander powder, and little stevia and pour in..
• Switch off the gas once it starts boiling.
• Garnish with a few methi/coriander leaves and serve hot.

Paneer Butter Masala:

How could we not include this Indian favorite, the classic paneer butter masala?  This rich recipe has paneer cubes simmered in an onion-tomato cashew nut based gravy. Even a mere thought of the dish is bound to have you craving this delicious recipe. The best part is that this dish is Keto friendly, gluten-free, low carb!

 

Time Taken: 35 Minutes
Servings: 4

 

Nutritional Value: 

• Fat: 25g
• Sodium: 494mg
• Potassium: 450mg
• Carbohydrates: 15g
• Fiber: 2g
• Sugar: 6g
• Protein: 10g

 

Ingredients: 

• 200 grams Paneer cut into 1-inch cubes
• 3 large tomatoes
• 1 large onion
• 1 inch ginger chopped
• 4-5 garlic cloves
• 1/4 cup Cashew Nuts 
• 2 Green cardamoms
• 3 Cloves
• 1 inch Cinnamon stick
• 2 bay leaves
• 1 teaspoon Garam masala powder
• 3 tablespoon fresh cream
• 2-3 tablespoon butter
• 1/2 teaspoon Cumin/Jeera seeds
• 2 teaspoon kashmiri red chili powder
• 1.5 tbsp dried fenugreek leaves 
• Salt to taste
• 2 teaspoon oil
• 1 cup water

Recipe: 

• Put the onions, tomatoes, cashew nuts, ginger, garlic, spices, and 1 cup of water into a pan and bring to a boil.
• Cook on a medium flame for at least 15-20 minutes. 
• Remove from the heat and cool. Blend to a smooth puree/paste.
• In a pan, heat the oil, butter, add the jeera, and saute for 30 seconds.
• Add Kashmiri red chili powder, bay leaf, give a quick stir.
• Then add onion-tomato pureed mixture.
• Close lid and cook on medium heat for 2-3 minutes.
• Add the paneer, kasoori methi,garam masala, salt. Mix well and bring the mixture to boil.
• Finally, gently stir in the cream and paneer butter masala is ready to serve.
• Serve hot with keto rice, keto naan, or keto roti and enjoy!

We love these Desi Vegetarian Keto Recipes and we know you will too. This is as easy as it gets, so what is your excuse now? Get yourself started today and Stay tuned for more such keto weight loss journeys, health content, and recipes! Also, don\’t forget to follow us on Instagram for the daily dose of the Keto Lifestyle