Maria .Recipes Keto Enthusiast, Indian Food Lover
Recent Recipes

This was one of my favorite winter soups before going low carb. I used to only use butternut squash, but since it is quite high in carbs, I decided to mix it with cauliflower to lower the carb count, and the final result is fantastic! Hope you give it a go!

  • 200 g (1,5 cups) butternut squash, chopped
  • 200 g (2 cups) cauliflower, chopped
  • 35 g onion
  • 1/2 tsp ginger paste
  • 1 tbsp oil
  • 2 cups of broth of choice
  • 1/3 cup coconut milk
  • 1 tsp curry powder
  • Process
    1. Warm up the oil. Add the onion and ginger and fry for 2 minutes.
    2. Add the rest of ingredients. Boil in an open pot for about 20 minutes, or in a pressure cooker for 8 minutes, until the vegetables are soft.
    3. Use a hand blender to smoothen it. Add more liquid if you like it thinner.
    4. Serve inmediately.
  • Nutritional information, per serving (serves 4, about 1 cup of soup per serving)
    • 108 kCal
    • 7.9 g net carbs, 2.4 g fiber, 10.4 g total carbs
    • 2.1 g protein
    • 7.7 g fat

Soy is almost unavoidable in a vegetarian diet, especially for lowcarbers. But a lot of people are alergic, others are intolerant, and other people like me don’t want to base all their nourishment on a single ingredient…

But here comes Chickpea Tofu to the rescue!

The original recipe is from Birmania: a tofu made from chickpea flour that is served as is in salads. I modified it a bit, reducing the amount of chickpea flour and incorporating some flax and protein powder to make it lower carb and higher protein.

The result are tofu cubes with a very delicate flavor and texture, that can be sauteed in oil, which makes them slightly crunchy on the outside but still pillowy in the inside. A real delicacy!

My favorite way of having them is sauteed with coconut oil and spices, served warm over salad with some fresh coriander. Yum.

  • 1/2 cup (60g) chickpea flour
  • 50g flavor free protein powder (I used whey)
  • 1/3 cup (50g) flax meal
  • 1/2-2/3 tsp salt
  • 1/4-1/3 tsp turmeric
  • 2 cups of water
  • Process
    1. Mix the dry ingredients. Then add one cup of the water and mix until you have a batter/paste.
    2. Take the rest of the water to a boil. When it starts boiling, gently add in the batter while whisking.
    3. Keep simmering while whisking for about 8 minutes, until it is as thick as clay. You can whisk in the beginning, then switch to a spatula when it gets thicker.
    4. Pour in a lightly greased mold and let it cool down in the fridge for at least one hour.
  • Nutritional Information, for 1/6 of the recipe
    • 112 kCal
    • 4.7 g net carbs, 4 g fiber, 8.6 g total carbs
    • 11.3 g protein
    • 4.3 g fat

When people think of indian food, they very rarely think of fish dishes, but in certain parts of the country like Bengal or Mumbai, fish curries are a staple in every household. This one in particular is my favorite, as the coconut milk makes for a super creamy sauce.

  • 500 g cod or other similar fish, cut in chunks
  • 3 tbsp coconut oil
  • 1 dried red chili (or one green chili chopped to be added with the garlic and ginger)
  • 1 tsp mustard seeds
  • 1/2 medium onion (50 g)
  • 1 small tomato (150 g)
  • 1 tsp ginger paste
  • 2 tsp garlic paste or 4 cloves, minced
  • 1/2 tsp turmeric
  • 1 tsp powdered cumin
  • 1 tsp powdered coriander
  • 1/2 tsp garam masala
  • Ground black pepper
  • Salt (about 1/2 tsp in total)
  • 3/4 cups coconut milk
  • Optional: 1-2 tbsp apple cider vinegar or lemon juice
  • Fresh coriander to garnish
  • Process
    1. Warm up the oil in a pan over medium high heat. Fry the mustard seeds and dried red chili.
    2. When the seeds start to pop, wait about one minute, then add the garlic, ginger and onions with a bit of salt. Cook on medium heat for 5-10 minutes until they are translucent.
    3. Add the chopped tomatoes with salt. Cook for 5 minutes until they break down.
    4. Add the fish with the rest of the salt.
    5. Turn up the stove to high heat to cook the fish for about 2 minutes. Add the spices. Mix and cook for 30 seconds, then add the coconut milk.
    6. Let it simmer for about 5 minutes. Turn off the stove, add vinegar or lemon juice, garnish with coriander and serve.
  • Nutritional information, for 1/3 of the recipe
    • 392 kCal
    • 5.8 g net carbs, 1.4 g fiber, 7.2 g total carbs
    • 31.8 g protein
    • 26.9 g fat

I don’t know why bhindi (okra) is not as popular as other low-carb vegetables. It has only 4.3 g net carbs for 100 grams and it truly is delicious! The only thing you have to remember is to cook it properly to get rid of the slimy texture inside, so beware of that!

  • 2,5 cups of bhindi/okra (250 g)
  • 2 tbsp oil: I use 1 tbsp coconut oil and 1 tbsp mustard oil
  • Salt (about 1/2 tsp in total)
  • 50 g onion (1/2 medium onion)
  • 100 g fresh tomato (1/2 medium)
  • 1/2 tsp ginger paste
  • 1/2 tsp garlic paste
  • 1/3 tsp whole cumin seeds
  • 1 dried red chili, or one green chili (if using fresh: chop and add with the garlic and ginger)
  • Dried spices: 1/3 tsp turmeric, 1/4 tsp garam masala
  • Optional: 1/4 tsp dried fenugreek leaves
  • 1 tbsp lemon juice (optional)
  • Fresh coriander
  • Process
    1. Warm up the coconut oil and use it to fry the chopped bhindi. This should take at least 15 minutes, until the slime disappears. It is a very important step, as otherwise you will end up with a slimy, gross curry!
    2. Take out the bhindi and keep for later. Add the rest of the oil (I used mustard oil) and add the cumin and dried red chilli.
    3. When the cumin starts to pop, cook for about 30 seconds, then add the onion, garlic and ginger, with a bit of salt. Cook for 5-10 minutes until it is soft.
    4. Add the tomatoes and spices (except the fenugreek leaves). Cook for 5 minutes until the tomatoes are broken down.
    5. Now put the bhindi back in the pan, add salt and 1/2 cup of water and cook covered on low heat for about 5-10 minutes. If there is too much liquid, cook it without the lid.
    6. Turn off the stove, add the fenugreek leaves and coriander, as well as some lemon juice (optional) and serve.
  • Nutritional information, for 1/3 of the recipe
    • 134 kCal
    • 7.6 g net carbs, 4.4 g fiber, 12 g total carbs
    • 2.6 g protein
    • 9.7 g fat

Cauliflower never disappoints me! I saw this recipe here. It is very easy to make and very tasty. I added some protein powder to make it a full meal, but you can skip it and serve it as a side dish if you prefer.

  • 1/2 big cauliflower (600g)
  • 3 tbsp olive oil
  • Salt, pepper
  • Optional: garlic powder, chili, paprika
  • 1 cup (110g) shredded cheddar or edam
  • 1/2 avocado
  • 1/2 scoop protein powder
  • 1 tbsp lemon juice
  • Jalapenos in vinegar (about 20 g)
  • 35 g onion
  • 100 g fresh tomato
  • Fresh coriander
  • Process
    1. Heat up the oven to 220C.
    2. Chop the cauliflower into “steaks” about 1.5 cm thick each. I prefer to discard the edges as they break apart easily, so I keep them for cauli-rice.
    3. Put the cauliflower in a baking tray with salt, oil, pepper and spices to taste. Mix well, arrange in a single layer.
    4. Bake the cauliflower for 30-40 minutes until it is golden.
    5. Meanwhile, prepare the guacamole (mix the avocado, protein, lemon, 15 g onion, cilantro, salt and pepper) and the salsa (chop and mix the tomato, the rest of the onion, salt, pepper and some coriander).
    6. Once the cauliflower is golden, take out of the oven, cover with cheese and bake further 2 minutes so it melts.
    7. Take out of the oven, pour the salsa, guacamole and some jalapenos on top, and eat while it is still hot.
  • Nutritional information, for 1/3 of the recipe
    • 433 kCal
    • 9.6 g net carbs, 7 g fiber, 16.6 g total carbs
    • 19.4 g protein
    • 34 g fat

It is no news that i love indian food. One of my favorite things about it is roti and naan - so of course i suffer their loss when i do keto. I have struggled to find good egg-free recipes for keto bread; my recipe for coconut roti is delicious but coconut flour is quite expensive. So - here comes flax roti to the rescue! These are only 1 g net carb per roti (!!!), they are super soft, they actually puff up a little bit when cooking them like real roti do, and they can be stuffed to make parathas (recipe coming soon). Also, you can make a big batch and freeze them individually. Awesome :D

  • 1 cup (150g) flax, ground
  • 2.5 tbsp pysllium husk powder (20 g)
  • 1/2-3/4 tsp salt (to taste)
  • Spices to taste; I like 1/4 tsp garlic and 1/4 tsp onion
  • 1 cup water
  • About 2 tsp olive oil to cook
  • Optional: about 3 tbsp coconut flour for rolling
  • Process
    1. Mix the dry ingredients.
    2. Add boiling water (start with 3/4 cup of water and add more depending on how much is needed). Knead it a little with your hands to make sure it is even. You should have a very sticky but quite firm dough.
    3. Divide the dough into five. Make a disk with each piece; if they dry up, wet them so it is easier to make the disk.
    4. For forming them, you can either use coconut flour and form as you would a normal roti (i used a chakla) or you can put it between plastic wrap and use a rolling pin or press them down into a thin disk of about 2 mm thick.
    5. Cook over medium-high heat on a lightly greased pan or tawa for about 2 minutes per side.
  • Nutritional information, per roti
    • 179 kCal
    • 1 g net carbs, 11.1 g fiber, 12.1 g total carbs
    • 5.6 g protein
    • 14.5 g fat

A very simple side dish suitable for all types of diet. It is a traditional style of cooking in spain, often made with cabbage with pieces of potatoes, or with cauliflower.

  • 1/4 big head of cabbage, shredded, or 320 g cabbage
  • 1/2 tbsp coconut oil
  • 3 garlic cloves, sliced
  • 1/4 tsp salt
  • Freshly ground black pepper
  • 1.5 tbsp extra virgin olive oil
  • 1/4 to 1/3 tsp paprika (I like spicy paprika)
  • Process
    1. Bring 1.5 liters of water to the boil. Add the shredded cabbage and cok for 3-5 minutes depending on how cooked you like your vegetables.
    2. While it boils, fry the garlic with the coconut oil.
    3. Once the cabbage is boiled, drain it, then add it to the golden garlic. Add the salt and some black pepper and cook for about 3 minutes.
    4. Turn off the stove, add the olive oil and paprika, taste for seasoning, and serve.
  • Nutritional information, per serving (serves 3)
    • 110 kCal
    • 4.4 g net carbs, 2.8 g fiber, 7.2 g total carbs
    • 1.6 g protein
    • 9.2 g fat

This pizza base is seriously awesome. I used this recipe but omitted the vegan cheese and used some nutritional yeast instead to get some cheesy flavor. Seriously: this pizza holds its shape perfectly, is chewy and salty and delicious, vegan, and only 3.1 g net carbs for half a pizza crust!

  • 85 g of flax meal (1/2 cup + 1.5 tbsp)
  • 4 tbsp psyllium husk powder (32 g)
  • 1 tsp of baking powder
  • 1/2 tsp salt
  • 1/2 tsp garlic powder
  • 1/4 tsp dried oregano
  • 2-3 tbsp (6 g) nutritional yeast (optional)
  • 1 cup of water
  • For Margharita Pizzaa: 1 tbsp olive oil, 1 cup (110 g) shredded mozzarella (you can use vegan mozzarella, but it will change the macros), 1/2 cup tomato passata, some dried oregano, fresh basil
  • Process
    1. Preheat the oven to 180C.
    2. In a bowl, mix everything except the water. Then add the water little by little until you form a dough.
    3. Put the dough on a parchment paper, put another paper on top and then spread it out with a rolling pin until it is 2-3 mm thick. Once it is even, cut it out to whichever shape you want (I used a big lid to make it round). If it cracks, use your finger with a little bit of water to smooth it out.
    4. Bake for 20-25 minutes until it’s slightly dry and golden.
    5. Put whichever toppings you want and then bake for another 5-10 minutes.
  • Nutritional information, for half the base / for half a margharita pizza
    • 241 kCal / 487 kCal
    • 3.1 g net carbs, 26.4 g total carbs, 23.3 g fiber / 7.7 g net carbs, 24.3 g fiber
    • 8.4 g protein / 24.1 g protein
    • 18.1 g fat / 36.3 g fat

A simple recipe for a low-carb, lactovegetarian breakfast, for a good boost of fiber in the morning.

  • 100 g paneer, crumbled
  • 1 flax egg: 1 tbsp flax meal + 3 tbsp warm water
  • 1 cup (70g) shredded cabbage
  • 2 tbsp chopped green onions
  • Salt and pepper to taste
  • 1 tbsp coconut oil
  • Process
    1. First, prepare your flax egg and let it sit for a couple of minutes.
    2. Add the paneer to the flax egg and mix until you have a sticky paste. You can add a bit of water if needed.
    3. Add salt, pepper and the vegetables and mix. Then divide into three.
    4. Put 1/3 tbsp coconut oil in a pan and use it to fry one of the patties, about 3 minutes on the first side and 2 minutes after flipping.
    5. Proceed with the other two parts of the mixture and serve.
  • Nutritional information, for the whole recipe
    • 478 kCal
    • 6.3 g net carbs, 4 g fiber, 10.3 g total carbs
    • 22.4 g protein
    • 40 g fat

When i got Maria Emmerich’s book as a christmas present from my wonderful boyfriend I marked a zillion recipes on my to-do list. The broccoli cheese noodle soup was particularly wonderful, so I adapted it with a little less cheese, using zoodles instead of broccoli, and skipping the bacon, but you can top the soup with fried bacon bits instead of pumpkin seeds if you like pork.

  • 200 g zoodles (3 cups)
  • 1 tbsp butter
  • 1 tsp fresh garlic
  • 1/2 small onion (35 g)
  • 1/4 cup cream cheese (60g)
  • 2/3 cup cheddar or edam cheese (75g)
  • Salt and pepper
  • 1/2 liter of broth (or 1/2 liter of water and one bouillon cube) + 1/2 liter of water
  • Optional: 30 g pumpkin seeds (pepitas)
  • Process
    1. Melt 1/3 tbsp butter in a pot. Add the zoodles and cook for about two minutes with a pinch of salt. Don’t overcook them.
    2. Take the zoodles out and save for later. Add in the rest of the butter and fry the onion and garlic bout 5 minutes until it is translucent (do not burnt like i did).
    3. Add the cream cheese, mix well over low heat, then add the liquid, cheese and black pepper.
    4. Bring to a boil. Let it boil a couple of minutes, then blend with a hand blender.
    5. Add the zoodles back inside, bring up to temperature, serve and top with the pumpkin seeds.
  • Nutritional information, per serving (serves 3)
    • 253 kCal
    • 3.8 g net carbs, 1.5 g fiber, 5.3 g total carbs
    • 11.2 g protein
    • 21.6 g fat
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