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Dining out / Indian

Keto at an Indian Restaurant

Doable for keto4 to order1 to ask about3 to skip

The tandoor is your friend: grilled meats marinated in yogurt and spices are low in carbs and full of flavor. Rich curries vary a lot, so ask how they are made, and skip the breads and rice that come with them.

Order this

Tandoori meats, seekh kebabs, saag or palak paneer, curries made with cream or coconut milk.

Skip this

Naan, rice, samosas, pakoras, sweet or tomato-onion gravies.

Say this

“Is there sugar or flour in the sauce?”

The menu, dish by dish

Tandoori chicken or lambOrderGrilled in a clay oven with yogurt and spices.
Seekh kebabOrderSpiced minced meat on skewers.
Saag or palak paneerOrderSpinach and cheese in a creamy sauce.
Butter chicken / tikka masalaAsk firstThe sauce has onion, tomato and sometimes sugar; eat it in moderation.
Naan, roti, parathaSkipRefined flour breads.
Basmati riceSkipAbout 45 g of net carbs per cup.
Samosas and pakorasSkipBattered and fried.
RaitaOrderYogurt and cucumber, a few carbs.

Where the carbs hide

  • Cashew paste, onion and sometimes sugar in korma and tikka masala sauces
  • Chickpea flour (besan) in pakoras, kadhi and some batters
  • Lentils (dal) and potatoes (aloo) in many vegetable dishes
  • Mango chutney and sweet tamarind sauce
At the bar

What to drink

A dry white wine, or spirits with soda. Lassi and mango drinks are sweet.

Carbs in every drink

Five rules that work almost anywhere

  1. Protein first.
  2. Swap the starch for vegetables or a salad.
  3. Sauces on the side.
  4. Send the bread basket away.
  5. Drink dry.

Menus and recipes vary by restaurant, so ask when you are unsure. Not medical advice; see our health disclaimer.

Quick answers

Is indian food keto-friendly?

It can be, with a few swaps. The tandoor is your friend: grilled meats marinated in yogurt and spices are low in carbs and full of flavor. Rich curries vary a lot, so ask how they are made, and skip the breads and rice that come with them.

What can I order at a indian restaurant on keto?

Tandoori meats, seekh kebabs, saag or palak paneer, curries made with cream or coconut milk.

What should I avoid?

Naan, rice, samosas, pakoras, sweet or tomato-onion gravies. Hidden carbs to watch for: cashew paste, onion and sometimes sugar in korma and tikka masala sauces; chickpea flour (besan) in pakoras, kadhi and some batters; lentils (dal) and potatoes (aloo) in many vegetable dishes; mango chutney and sweet tamarind sauce.

What should I ask my server?

Try: “Is there sugar or flour in the sauce?” Keep requests short and friendly; kitchens handle substitutions all the time.

What should I drink?

A dry white wine, or spirits with soda. Lassi and mango drinks are sweet.

Going somewhere else?

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