Indian Keto Breakfast Recipes

16 Indian Keto Breakfast Recipes

A ketogenic diet is a high-fat, moderate-protein, low-carbohydrate diet. This diet induces the body to substitute fats in place of carbohydrates as a source of energy, leading to an accelerated weight loss, in addition to the reversal of PCOD, Diabetes, and Thyroid. The key to any keto diet is to trigger the process called ketosis, which involves the substitution of fat as a source of energy. For this process to occur, it is imperative that we consume foods that are extremely low on carbs, which is why we have curated these Indian Keto Breakfast recipes which would help you kickstart your day!

1.Keto Upma 

We will be starting off with a simple yet delectable 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.

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 of Peanuts
• 5 grams Ginger
• 1  tbsp Mustard Seeds
• 50 grams Onion
• 4-5 Curry Leaves 
• 1 tbsp Cumin Seeds 
• 1 Green Chilly
• Coriander for Garnish

Recipe

• Grind the cauliflower florets in a food processor.
• Add two tbsp ghee in a frying pan along with mustard seeds and cumin.
• Add in the onion, curry leaves, ginger, and chilly and season with salt as they sizzles.
• Fry the onions to turn golden.
• Add in the cauliflower and fry for 2-3 minutes
• Add one cup of water and cover and cook for 10 minutes
• Keep checking and sauting every few minutes to ensure nothing sticks.
• Cook till the water dries up and serves hot with fresh coriander garnish.

 

2.Sprouts dhokla

An extremely nutritious and quick recipe, the Sprouted Moong Dhokla Recipe is a great breakfast option, and will equip you with all the energy you need for the day.

Nutritional Value

• Calories: 40
• Carbs: 4.6g
• Fat: 1.6g
• Protein: 1.9g
• Fiber: 1.4g

Servings: 12
Time Taken: 20 Minutes 

Ingredients

• Moong (sprouted) – 1 cup
• Green chilies (chopped) – 1 tsp
• Curry leaves
• Hing – ½ tsp
• Sesame seeds – 1 tsp
• Oil
• Salt
• Besan – 2 tbsp
• Spinach (chopped) – ½ cup

Recipe

• First, grind the spinach, sprouts, green chilies, and some water until a thick paste is formed.
• Add this paste to a bowl and add some more water along with salt and besan.
• Whisk well to form a batter. Add a little salt and water again.
• Spill the batter into a large plate to form an evenly spread, thick layer. 
• Place this in a steamer for about 10 minutes to cook it well.
• Add a little oil along with chillies, curry leaves, hing, and sesame seeds in another pan.
• Once the seeds start popping, spill this mixture over the cooked dhokla and then cut the dhokla into blocks, and serve steaming hot.

3. Low Carb Samosas

Samosas are undoubtedly one of the most loved dishes of all time. Unfortunately, the traditional potato filling doesn’t make them a very Keto friendly snack. But just with some little twists and tweaks, these triangular packets of flavor and spice can be a perfect addition to your low carb diet. These Low-Carb Indian Vegetable Samosas are baked instead of fried, and are gluten-free as well!

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

• Adjoin butter to a heated pan along with onions and pieces of cauliflower. To this, add a little salt and cook until brown.
• Then add chili flakes and, cumin seeds and powder, garam masala, coriander, ginger, and cook for a couple of minutes before taking it off the heat.
• Preheat the oven to 190 degrees.
• Add around 1.5 inches of water to a large plan. Place a plate over it and heat to boil
• Reduce down the flame and add cheese, jeera, salt, and flour to the bowl, and stir it carefully.
• Once the cheese melts and forms a dough, take it out and rub it out on a large sheet. Dice it to form 8 equally-sized squares.
• Now add each spoon 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.

4. Cheese and Egg Muffins:

Low-Carb and Keto Egg Muffins are ideal for a grab-and-go breakfast. These little breakfast treats are protein-rich and perfect for people who are following a Keto diet.  The  appealing taste would definitely come off as a surprise, and it can definitely be a great addition to your breakfast regimen

Nutritional Information

• Calories: 288
• Fat (g): 15
• Carbs (g): 4
• Fiber (g): 2
• Protein (g): 19
• Net carbs (g): 3

Servings: 12
Time Taken: 50 Minutes 

Ingredients

• Almond mixture – ½ cup
• Salt – ¼ teaspoon
• Seasonings – ½ teaspoon
• Baking powder – ½ teaspoon
• Yeast flakes – ¼ cup
• Flaxseed mixture – ¼ cup
• Cheese parmesan (grated) – ½ cup
• Green onion (thin slices) –  ½ cup
• Cottage cheese – ½ cup
• Eggs – 6

Recipe

• Heat the oven to 190 degrees.
• Make the muffin molds by greasing them with some olive oil.
• Add baking powder, yeast flakes, the flaxseed mixture, cheese, almond mixture, seasonings, and salt in a mixing bowl.
• Whisk some eggs in a bowl and add cottage cheese along with onions and mix again.
• Now fill this batter in each of the muffin molds up to the brim. 
• Transfer these molds in the oven and bake them for about 30 minutes.
• Once they turn brown, serve warm.

5. Coconut and Chia Seeds Pudding

Amongst low-carb breakfast ideas, this one’s pretty renowned for being a quick and tasty option. Packed with multiple health benefits, this dish is probably the easiest to prepare of them all.

Nutritional Value

• 162 calories
• 3 g carbs (2.5 g sugar)
• 5 g protein
• 10 g fat

Servings: 1
Time Taken: 5 Minutes

Ingredients

• Honey – ½ tbsp
• Full-fat coconut milk – 1 cup
• Chia seeds – ¼ cup
• strawberries

Recipe

• Add honey, chia seeds and a cup full of coconut milk in a bowl.  Transfer this in the refrigerator the previous night so that it sets properly.
• Take out the thick pudding in a bowl next morning. Dress in some nuts or diced strawberries

6. Cream Cheese Pancakes

Who says you have to compromise on taste while on a Keto diet? These cream cheese pancakes are as light as air, and taste absolutely amazing!

Nutritional Value

• Fat: 40.6g
• Carbohydrates: 2.7g
• Protein: 17g

Servings: 4
Time Taken: 15 Minutes

Ingredients

• Cream cheese – 2 large cups
• Cinnamon – ½ tsp
• Artificial sweetener
• Eggs – 2

Recipe

• First, process all the ingredients.
• Grease a pan with butter. Heat it and put it in the batter from the mixer in small quantities to form a pancake.
• Once the pancake becomes brow, turn it to cook the other side. 
• Use berries to garnish.

7. Keto Dosas

This crispy dosa is a primary food of the south of the country, eaten with chutneys and curries. We can give this traditional dish a healthy twist so that you can relish it 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 of Cumin Powder 
• A pinch Hing or Asafoetida 

Recipe

• Couple all ingredients together and form the batter
• Spill the batter in a lightly oiled non-stick frying pan.
• Cook on moderate heat till the bottom starts to brown and the batter cooks completely, and the sides begin to lift a bit from the pan.
• Overlap and serve with the coconut chutney

8. Keto Poha 

Poha is a leading Indian breakfast that’s made from flattened rice flakes. Just like the Poha, cauliflower would stand as the base ingredient, and we would be able to replicate the traditional recipe with a beat of tweaks and twists.

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

Recipe

• Separate cauliflower into florets and the stalks. Cleansed thoroughly.
• Form and chop the stalk into cubes to rice the florets in a food processor.
• Boil the stalks in salted water to make them tender
• Dry roast the peanuts in a frying pan till they get a nice golden brown color and set aside
• Heat up 1 tbsp olive oil and butter respectively in the same pan.
• Add all the other ingredients, roast well, and keep stirring till they are properly mixed
• Serve hot and garnish with coriander

9.Keto Peanut Butter Bread 

If you are one of the people who are mad about bread while on a keto diet, we have got just the recipe for you. This delicious yet extremely healthy low-carb bread is a great way to start the day!

Nutrition Value

• Calories: 86
• Net Carbs: 2g
• Carbs: 3g
• Fat: 7g
• Protein: 4g
• Fiber: 1g

Servings: 20
Time Taken: 50 Minutes.

Ingredients

• 250 grams  No-added sugar Peanut Butter 
• 3 Eggs
• 1 Tsp Vinegar
• 1/2 Tsp Baking Soda 
• Stevia Powder to taste You can also use the liquid one. 
• pinch of salt
• Butter for greasing

Recipe

• Beat all the ingredients together
• Butter a loaf tin
• Spill in the batter and bake at 170C for 25 minutes or till the toothpick comes clean
• Allow to cool and then remove from the loaf tin
• Slice and Serve

10. Bulletproof Egg Coffee

Egg and coffee, seem weird? Definitely not! Egg coffee is a traditional Vietnamese drink, usually formed with egg yolks, sugar, condensed milk, and coffee. This keto egg coffee recipe has all the flavor of the creamy, protein-rich concoction, without the inflammatory, energy-sapping ingredients.

Nutritional Value

• Calories: 331
• Protein: 24g
• Carbs: 4.5g
• Fiber: 0g
• Sugar:0g
• Fat: 25g

Servings: 1
Time Taken: 10 Minutes

Ingredients

• 8 ounces black coffee
• 1-2 tablespoons grass-fed butter 
• 1 teaspoon-2 tablespoon Brain Octane Oil
• 2 pasture-raised eggs
• 1 scoop Vanilla Collagen Protein
• 1/4 teaspoon Ceylon cinnamon

Recipe

• Grind eggs, butter, oil, and cinnamon into the blender.
• Add coffee and fuse for 45 seconds on high.
• Then adjoin collagen protein and blend for 5 seconds on low.
• Top with cinnamon and enjoy.

11.Keto Coconut Cauliflower Rice 

Keto Coconut Cauliflower Rice is a south Indian cauliflower dish cooked with coconut and tempered with various spices. It is flavourful and is also easy to make. The best part is, that it is low carb and vegan.

Nutritional Value

• Fat 6g
• Carbohydrates 11g
• Fiber 3g
• Sugar 1g
• Protein 3g

Servings: 2
Time Taken:: 20 Minutes

Ingredients

• 1.5 cups cauliflower rice
• 1/2 cup grated coconut(fresh or frozen)
• 2 slit green chillies
• broken red chillies (optional)
• 1 teaspoon grated ginger
• 1/2 teaspoon cumin seeds (jeera)
• 2 sprig curry leaves
• 1 tablespoon peanuts
• 1 teaspoon mustard seeds
• a pinch  asafoetida/hing (optional)
• 2 tablespoon coconut oil 
• salt as needed

Recipe

• Heat coconut oil in a Kadai. Add mustard, cumin seeds, hing, and let the mustard and cumin crackle.
• Add dry red chili, green chili, ginger, curry leaves, and roasted peanuts. Stir for another 1 minute.
• Then add freshly grated coconut & whisk it for 1-2 minutes until coconut is slightly browned.
• Now add cauliflower rice, salt, combine well and cover with a lid and cook on medium-low heat for 2 to 3 minutes. Stir occasionally and turn off the flame
• Serve hot with greek yogurt.

 

12. Keto Egg Masala 

Boiled eggs cooked in spiced butter and then prepared further in a gravy of tomatoes and onions. definitely one of the best ways to start a morning, right? 

Nutrition Value

• Calories: 269
• Net Carbs: 5g
• Carbs: 6g
• Fat: 21g
• Protein: 14g
• Fiber: 1g

Servings: 3
Time Taken: 35 Minutes

Ingredients

• 6 Eggs
• 100 grams Onion
• 100 grams Tomato
• 10 grams Ginger Garlic Paste 
• 3 Tbsp Butter
• 1/2 Tsp Turmeric 
• 1 Tsp Red Chilli Powder 
• 1 Tsp Coriander Powder 
• 1/2 Tsp Garam Masala Powder 
• 1/2 Tsp Black Pepper Powder 
• 1 Tsp Kasuri Methi/Dried Fenugreek Leaves 
• 1 Tbsp Cilantro/Coriander
• 1/2 Tsp Cumin Seeds 
• 1/2 Stick Cinnamon
• 3 Cloves 
• 3 Green Cardamoms 
• Salt to Taste

Recipe

• Boil the eggs and pee them.
• Heat half spoon butter in the pan and add half spoon spice powder and fry together for 30-60 seconds. Then add in the eggs and mix well and cook for 3-4 minutes of low heat till the eggs start to get some color.
• Detach the eggs and set them aside. Add the remaining butter and onions. Fry the onions till they turn colorless and add in the ginger-garlic paste, cinnamon, cloves, cardamon, and season with salt.
• Deep-fry the onions and then add in the tomato, the remaining spices, and some water and cover and cook for 10 minutes. Stir occasionally.
• Add in the Kasturi methi and eggs and whisk well and then cover and cook for a few minutes
• Finish with coriander and serve.

13. Keto Masala Omelette

Cooked in a smoking hot pan with a dash of spices, this masala omelet is a ideal method to add some zest and excitement to your meal. Enjoy this quick Keto-friendly snack at any time of the day!

Nutritional Value

• Calories: 255
• Net Carbs: 2g
• Carbs: 2g
• Fat: 22gProtein: 13g
• Fiber: 0g

Servings: 1
Time Taken: 15 Minutes 

Ingredients

• 2 Eggs
• 1/4 Tsp Salt
• 1/4 Tsp Red Chilli Powder  
• 1/8 Tsp Tumeric  
• Green Chilly
• 10 grams Onion
• 5 grams Coriander
• 1 Tbsp Butter 

Recipe:

• Crack the eggs.
• Adjoin salt, chili powder, turmeric, coriander, onion, and green chilies.
• Deep-fry in butter in a hot non-stick pan
• Overlap the egg when one side is cooked.
• Serve with Keto bread or as it is

 

14.Keto Pakoras

Ideal for the monsoon weather, this egg-celent dish is sure to blow you away. Packed with fascinating paneer, these pakoras are perfect for breakfast or even as an evening snack.

Nutritional Value 

• Calories: 270
• Net Carbs: 2g
• Carbs: 6g
• Fat: 35g
• Protein: 12g
• Fiber: 4g

Servings: 2
Time Taken: 15 Minutes

Ingredients 

• 100 grams Paneer
• 1 Egg
• 3 Tsp: Psyllium Husk  
• 1 Tsp: Kasuri Methi/Dried Fenugreek Leaves  
• 1 Tsp: Kashmiri Red Chilli Powder  
• 1/2 Tsp: Turmeric 
• 1/4 Tsp: Garam Masala Powder 
• Salt to Taste
• Ghee/Oil for Deep Frying

Recipe

• Mix half tsp Kashmiri chili powder, one-fourth Tsp the turmeric, garam masala, and add salt according to taste.
• Then swab the paneer pieces in the spice mix so as to coat them well.
• Crack the egg in a bowl and mix with some salt, the rest of the chili powder, turmeric, and Kasuri methi to the prepared batter. Now you can add in the psyllium husk 1 tsp at a time till the mixture is thick like a batter.
• Immerse the paneer in the batter and then deep fry. Cook till the batter is crispy and golden brown.
• Serve steaming hot and with some Keto green chutney.

15.Keto Peanut Butter Cookies

The Keto Peanut Butter cookie is probably the uncomplicated cookie you’ll ever make. It’s literally 3 ingredients, peanut butter, sweetener, and egg, and is perfect for a sweet start.

Nutritional Value

• Calories: 213
• Net Carbs: 2g
• Carbs: 5g
• Fat: 16g
• Protein: 10g
• Fiber: 3g

Servings: 8
Time Taken: 20 Minutes

Ingredients

• 250 grams No-added sugar Peanut Butter 
• 70 grams Sukrin Gold
• 1/2 Tsp Cinnamon Powder 
• 1 Tbsp Psyllium Husk 
• 1/2 Tsp Vanilla Extract 
• 1/2 Tsp grated ginger
• 1 Egg

Recipe

• Preheat the oven to 170 C
• Mix together all the ingredients in a large bowl to make a cookie dough
• Distribute the dough into 8 equal dough balls.
• Line them on a baking tray lined with parchment paper . Then hold down with a fork on the cookie in the center making a vertical indentation and then one more time horizontally to give you the criss-cross pattern on the cookie.
• Bake in the oven for 10-15 till the edges start to brown.
• Take out the cookies and let them rest for a while
• Once they have cooled down, you can then enjoy them and store the rest in an airtight box for later.

16.Keto Pancakes

Finishing, on a sweet note, pancakes are some of the most liked breakfast recipes of all time. And if these were to be made keto-friendly, that would be a cherry on the top!

Nutrition Value

• Calories: 161
• Net Carbs: 2g
• Carbs: 4g
• Fat: 14g
• Protein: 7g
• Fiber: 2g

Servings: 3
Time Taken: 20 Minutes

Ingredients

• 50 grams Almond Flour 
• 50 grams Heavy Whipping Cream
• 1 Egg
• 1 Tbsp Maple Flavoured Syrup (Keto Friendly) I use this
• 1/2 Tsp Vanilla Extract
• 1/2 Tsp Baking Powder 
•  Lily\’s Chocolate Chips
•  a pinch of salt

Recipe

• Whisk all the ingredients in a bowl, and give it a good mix. 
• Now add some butter to a frying pan. 
• Once the butter melts spill in a ladle of the pancake batter, keep the heat on low/medium. 
• Sprinkle the chocolate chips on top and cover and cook with a lid for 2 minutes and then you can overlap the pancake and cook for about 30-45 seconds before removing.
• Cook all the pancakes and serve with butter and Keto-friendly syrup. Enjoy!

We love these Indian breakfast 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.