Maria .Recipes Keto Enthusiast, Indian Food Lover
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Indian snacks are amazing - but always full of carbs! These crunchy, spicy crackers, however, are very low carb, at 0.5 g net carbs for two pieces. You can customise the spices to suit your preference (perhaps paprika and cumin, to dip in guacamole). Enjoy!

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  • 1/2 cup Coconut flour (60 g)
  • 3 tbsp psyllium husk powder (24 g)
  • Spices, crushed together: 1/3 tsp whole cumin, 1/3 tsp carom seeds, 1/3 tsp fenugreek leaves
  • 1/8 cup butter or coconut oil for dairy free (30 g)
  • 1 egg
  • Heaping 1/3 tsp salt
  • 1/2 tsp apple cider vinegar
  • 1/4 tsp baking soda
  • 1 tbsp butter (14 g)
  • 1/2 cup boiling water (or more)
  • Process
    1. First, melt the 1/8 cup of butter and then mix in the egg and vinegar. In a separate bowl, mix the dry ingredients and the spices.
    2. Add the wet ingredients into the dry and incorporate until you have a crumbly mixture.
    3. Now add the boiling water: start at 1/3 cup, then increase slowly until you have a slightly sticky dough.
    4. Knead for about 1 minute, then put onto a parchment paper.
    5. Use a rolling pin to make a 2-3 mm thick sheet of dough. Then, cut into pieces (I made 40).
    6. Melt the tbsp of butter, then brush it over the raw mathri.
    7. Sprinkle with some salt over the top and, optionally, some red chili powder.
    8. Bake at 180-200? for 35-40 minutes until they are dry and crunchy. If they aren’t crunchy yet, you can turn off the oven and leave them inside to dry out.
  • Nutritional information, for 2 mathri
    • 36 kCal
    • 1.9 g total carbs
      • 0.5 g net carbs
      • 1.4 g fiber
    • 0.9 g protein
    • 3 g fat

This one is my boyfriend’s creation: a roasted spicy chicken with spices and melt-in-the-mouth red bell peppers. Perfect for serving for guests - just add some fatty side dish and you will have the perfect keto meal!

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  • 7 pieces of chicken thighs (1000 g, with skin and bone)
  • 2 tbsp olive oil
  • 1 medium red bell pepper (120g), sliced
  • 1 medium brown onion (110), sliced
  • 1/3 tsp salt
  • 1/2 tsp garam masala
  • 1/2 tsp turmeric
  • 1 tsp ground coriander
  • 1/4 tsp black pepper
  • 1/2 tsp or red chili powder (or more to taste)
  • 1/3 tsp chaat masala (optional)
  • 1/3 tsp chana masala (optional)
  • Fresh coriander for garnishing
  • Process
    1. First, preheat your oven at 200ºC. Meanwhile mix the pepper and onion with the chaat masala. Alternately you can add a good pinch of salt, pepper and cayenne.
    2. In a separate plate, rub the chicken with the oil, then add the spices and salt. Mix well.
    3. In your baking dish, put a bed of the vegetables, then the chicken on top.
    4. Cook in the oven for 45 minutes, turn the chicken pieces around, and cook for another 45 minutes. Optional: about 15 minutes before you take it out, add some chana masala.
    5. Let it sit for 5 minutes, garnish with fresh coriander and serve.
  • Nutritional information, per piece of chicken and sauce
    • 220 kCal
    • 3.3 g total carbs
      • 2.3 g net carbs
      • 1.1 g fiber
    • 28 g protein
    • 10 g fat

Microwave breads are a very common item on ketogenic diets. The most common ones, made with almond flour, are slightly expensive and higher in carbs, so I like to make mine with flax. However, flax has a somewhat… peculiar flavor. So I mixed it with sesame and got a wonderful result: when had on its own it still has a strong flavor, but it is perfect for sandwiches or toast. And of course you can add some garlic powder and herbs to make it extra aromatic.

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  • 1 egg
  • 1 tbsp olive oil
  • 4 tbsp flax seeds, whole (30 g)
  • 3 tbsp sesame seeds, whole (30 g)
  • 1/3 tbsp psyllium husk powder
  • 1/2 tsp baking powder
  • 1/4 tsp salt
  • 1/2 tsp apple cider vinegar
  • 1-2 tbsp water
  • Process
    1. First, powder the seeds in a blender. Then, mix them with the salt, baking powder and psyllium husk.
    2. In a separate bowl, mix the egg, oil, 1 tbsp water and vinegar. Then add the seed mixture to it. You can use an extra 1-2 tbsp water if you need. It should have a thick consistency, like clay.
    3. Put the dough in a greased microwave-safe mold (or in 3 individual molds) and microwave for about 3 minutes or until it is completely set.
    4. Wait for it to cool down before cutting into it.
  • Nutritional information, per serving (makes 3 servings)
    • 163 kCal
    • 5.3 g total carbs
      • 1.5 g net carbs
      • 3.8 g fiber
    • 5.2 g protein
    • 14.3 g fat

The “Tortilla de patatas” is one of the most popular spanish dishes: a thick omelet stuffed with potatoes fried in olive oil. A truly delicious dish that I recreated with cauliflower, with amazing result! Serve it as a tapa, or have two servings for a great breakfast or lunch! And if you don’t have any small pans, you can simply double the recipe.

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  • 3 eggs
  • 160 g cauliflower, cut into thick slices
  • 50 g white onion (3/4 small onion)
  • 2.5 tbsp extra virgin olive oil
  • Salt to taste
  • Process
    1. Put 2 tbsp oil in a pan over medium heat. Once it warms up a bit, add the vegetables with salt, cover and cook on medium-low, stirring occasionally, until the cauliflower is fork-tender.
    2. Take the mixture off the heat and let it cool down a couple of minutes.
    3. Whisk the eggs with some salt, then add the cauliflower mixture.
    4. In a small non-stick pan of 20 cm diameter, put 1/4 tbsp olive oil (just enough to grease it) over medium-high heat. Then pour the batter, lower the flame to medium and let it cook (you can cover it so it goes faster).
    5. After about 2-3 minutes, when it is starting to look a bit more set (it will still be liquid in the top), turn it around by putting a plate on top (I recommend doing this over a tray in case it spills).
    6. Pour 1/4 tbsp olive oil on the pan and once it is warm, gently slide the tortilla back inside so it cooks on the other side for another two minutes.
  • Nutritional information, for 1/2 the recipe
    • 286 kCal
    • 6.7 g total carbs
      • 4.6 g net carbs
      • 2.1 g fiber
    • 11.2 g protein
    • 24 g fat

When I am feeling lazy in the warm summer evenings in Madrid, I make this. It is kind of a mix between an ice cream and granita, except it takes about one minute to make, and you can use coconut cream for a vegan version.

I usually just eyeball it, so dont worry too much about the exact quantities. The ones I gave will give you more of an ice cream texture with a reasonable amount of carbs and calories, but you can increase the strawberries and cream for an even better result.

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  • 50 g frozen strawberries
  • 60 g ice
  • 40 g heavy whipping cream
  • 20 g almond milk (or water)
  • Stevia or other sweetener to taste
  • Pinch of vanilla extract
  • Process
    1. Blend everything in a high speed blender.
    2. Eat immediately.
  • Nutritional information, for the whole recipe
    • 164 kCal
    • 4.7 g total carbs
      • 3.8 g net carbs
      • 0.9 g fiber
    • 1.3 g protein
    • 15.5 g fat

I have been making these pancakes in advance and taking them in a lunchbox. They are great on their own, even better with some cheese on top!

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  • 1 cup of shredded zucchini (150 g)
  • 2 eggs
  • 1 tbsp flax meal
  • 1 small green onions (scallion), chopped
  • 1/4 tsp salt
  • Black pepper to taste
  • 4 tsp coconut oil
  • Process
    1. Mix everything except the oil in a bowl. You can save some of the green onions for topping.
    2. Warm up a teaspoon of oil on a non-stick pan over medium-high heat. Pour a quarter of the batter and cover with a lid.
    3. After about 1-2 minutes, when it is almost set, turn it around, cook for about 30 more seconds, then take it out and repeat with the rest.
  • Nutritional information, for the whole recipe
    • 367 kCal
    • 7.8 g total carbs
      • 4.2 g net carbs
      • 3.5 g fiber
    • 15.7 g protein
    • 31 g fat

Finding keto snacks in indian cuisine is quite challenging, as most of them are made with pulses or wheat. So I was very excited to make a keto version of Dhokla, a typical snack from Gujrat. I made it for some guests and they all loved it - and they had no clue it was secretly healthy!

The ones in the picture are very small, about half the size of the serving listed in the recipe, so feel free to adapt the size of the servings to your needs.

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  • 1 tbsp + 2 tsp (14 g) psyllium husk powder, mixed with 1/3 cup hot water
  • 3 eggs
  • 1/2 cup coconut flour (60 g)
  • 1/2 tsp of salt
  • 1 tsp apple cider vinegar
  • 1 cup water
  • 1/3 tsp baking soda
  • 1/8 tsp turmeric
  • 1/8 + 1/16 cup olive or coconut oil
  • 2 tbsp coconut oil
  • 1/2 tsp black mustard seeds
  • 1/2 tsp sesame seeds
  • 1-2 green chilies, sliced
  • Pinch of asafoetida (optional)
  • Stevia or erythritol (optional)
  • Optional: dissecated coconut, coriander, 1-2 tbsp lemon juice for garnishing
  • Process
    1. Mix the psyllium husk with the hot water and let it sit for 5 minutes.
    2. Blend the psyllium husk mixture with the eggs, vinegar, water (start with 3/4 cup water) and oil until smooth.
    3. Add the coconut flour, salt, baking soda and turmeric.
    4. Put it in a microwave-safe mold and microwave for about 6-7 minutes or until completely set. Alternatively you can steam it.
    5. Meanwhile, in a pan, make the tadka: warm up the 2 tbsp coconut oil. Add the asafoetida, chilies, sesame and mustard seeds and fry them. Then take it out of the stove, add a pinch of sweetener if you like it.
    6. While the dhokla is still warm, pour the tadka over the top and distribute it well.
    7. Let it cool down completely, then garnish with fresh coriander, dissecated coconut and a bit of lemon juice.
  • Nutritional information, for one piece (recipe makes 10 big dhokla)
    • 106 kCal
    • 3.2 g total carbs
      • 1 g net carbs
      • 2.1 g fiber
    • 3.1 g protein
    • 9.2 g fat

This salad using roasted tomatoes is delicious and perfect for a lunchbox or as a sidedish if you have guests. And you can add some seeds or some bacon for extra flavor and crunch!

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  • 1 serving of Roasted tomatoes, including its sauce
  • 3 cups (90g) of mixed lettuce
  • 30 g goat cheese (or other type)
  • 2 eggs, boiled
  • 1/3 small red onion, thinly sliced
  • Process
    1. Mix everything.
    2. Use the roasted tomato sauce as dressing.
  • Nutritional information, for the whole recipe
    • 456 kCal
    • 10.6 g total carbs
      • 7.6 g net carbs
      • 3 g fiber
    • 21.1 g protein
    • 36.7 g fat

I am a bit lazy when it comes to baking so I hardly ever have any keto treats around the house. But sometimes I just crave sweet stuff, and in such occasions, this recipe is a life saver! Topped with some 85% chocolate, it satisfies my sweet tooth and takes about 2 minutes to make.

You can adjust this to your needs, decreasing the fat a little bit, or even adding half a scoop of protein powder (in which case, use only 2 tbsp of coconut flour).

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  • 1 egg
  • 2 tbsp + 2 tsp (40 mL) of coconut flour
  • Stevia or erythritol to taste (equivalent to 1 tbsp sugar)
  • 1/4 tsp vanilla extract (I used raspberry extract)
  • 1 tbsp ghee or butter or coconut oil, melted
  • 1/4 tsp baking soda
  • 1/2 tsp apple cider vinegar
  • Small pinch of salt
  • 1 tbsp water
  • 1/2 square (5g) of 85% chocolate
  • Process
    1. In a mug, mix the egg, vinegar, extract, ghee, water and stevia.
    2. Add the coconut flour, the salt and the baking soda and mix well until there are no lumps.
    3. Put in the microwave for 90 seconds (keep an eye on it as the time may vary).
    4. Let it set for a minute.
    5. Top with chocolate while it is still warm and enjoy!
  • Nutritional information, for the whole recipe
    • 315 kCal
    • 4.3 g total carbs
      • 3.7 g net carbs
      • 4.3 g fiber
    • 10.7 g protein
    • 25.4 g fat

Summer is coming. And that means… ice cream! And my favorite ice cream is Kulfi: an indian milk-based, egg-free ice cream that is usually flavored with cardamom and other ingredients such as saffron (kesar), pistachios or mango.

Kulfi is usually made with milk, but my low carb version uses heavy cream (or coconut cream for vegans) and almond milk to keep it low carb. It is a bit harder then its high carb version, so I would recommend you make it with a stick (popsicle style) rather than to eat with a spoon. But either way, I am sure you will enjoy it!

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  • 2/3 cups of heavy whipping cream or coconut cream (160g), chilled in the fridge
  • 1/3 cup unsweetened almond milk
  • Stevia or erythritol or sucralose
  • Seeds from 2 green cardamoms, powdered
  • A good pinch of saffron (optional)
  • 1/4 tsp xantham gum (optional)
  • 30 g of roasted almonds or pistachios (optional)
  • Process
    1. Put the almond milk in a small pot. Heat it up until it almost boils (but dont get it there as it could curdle!), then add the spices and sweetener (equivalent to 3-4 tbsp sugar). Let the aromas infuse.
    2. Let the mixture cool.
    3. Whip the cream until it forms peaks.
    4. Mix the almond milk with the xantham gum (you might have to blend it to avoid lumps), then add it to the whipped cream slowly.
    5. Once everything is mixed, taste it and add more sweetener if necessary. Then divide into four containers and freeze.
    6. Serve once frozen with some chopped nuts on top (optional).
  • Nutritional information, for one kulfi (recipe serves 4)
    • 192 kCal
    • 2.4 g total carbs
      • 1.6 g net carbs
      • 0.8 g fiber
    • 2.4 g protein
    • 19.4 g fat

Making keto lunch boxes can be a real struggle. Keto food can be delicious, but not everything is easily packed, so I often have to resort to salads.

I am a simple salad gal, but my bae considers spinach to be “rabbit food”, so I have to up my game when I make a salad for him… and that is how this beauty was born! With chicken, bacon, avocado and mayo, as keto as it can get!

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  • 3 cups of lettuce (90g)
  • 60 g chicken breast, cooked (half a breast)
  • 30 g bacon, cooked
  • 1 boiled egg
  • 1/2 avocado
  • 2 tbsp mayonnaise
  • 1/2 tsp tomato purée
  • 1/3 tsp Dijon mustard
  • 1 tsp lemon juice
  • Stevia to taste (equivalent to 1/2 tsp sugar)
  • Optional: chipotle chili
  • Freshly ground black pepper
  • Process
    1. Mix the mayo, tomato purée, mustard, lemon, stevia, chili and black pepper with a generous pinch of salt until you have a smooth dressing.
    2. Put all the ingredients into a plate. Top with your dressing. Eat.
  • Nutritional information, for the whole recipe
    • 592 kCal
    • 11.5 g total carbs
      • 3.7 g net carbs
      • 7.9 g fiber
    • 25.9 g protein
    • 50.7 g fat

A few weeks ago my sister made some amazing roasted Cherry tomatoes. I tried a little bit and loved it, but was so disappointed when I found out they had sugar…

So I decided to make my own version - skipping the sugar and the balsamic vinegar, this becomes a wonderful low-carb addition to your favorite salads or a delicious side for meat.

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  • 500 g cherry tomatoes
  • 6 tbsp (80g) of extra virgin olive oil
  • 1 tbsp soy sauce (optional)
  • 2 tbsp apple cider vinegar
  • 1/2-1 tsp of sugar substitute to taste (I used stevia)
  • 2/3 tsp salt
  • Freshly ground black pepper
  • 1 tsp dried thyme (you can use fresh if you have some)
  • 3 garlic cloves, cut in half
  • Process
    1. Preheat the oven to 200C.
    2. Mix all the ingredients, then put in a baking dish.
    3. Roast for about 45 minutes or until the tomatoes are broken down. You can leave them inside of the oven when you turn it off for them to finish cooking.
  • Nutritional information, for 1/4 of the recipe
    • 209 kCal
    • 5 g total carbs
      • 3.3 g net carbs
      • 1.7 g fiber
    • 1.5 g protein
    • 20.6 g fat
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