Maria .Recipes Keto Enthusiast, Indian Food Lover
Recent Recipes

I love sautéed tofu; it gets very chewy and crunchy, and when mixed with spices it can be delicious.

  • 2 cups (250 g) firm tofu, cubed OR 200 g paneer (if using paneer, omit mayonnaise)
  • 3/4 tsp turmeric
  • 1/4 tsp salt
  • Red chili powder to taste
  • 1/8 tsp salt
  • 1/8 tsp black pepper
  • 1 tbsp coconut oil
  • 1/2 tbsp lemon juice
  • 4 cups of fresh spinach (120g) OR 4 cups shredded lettuce (180g)
  • 1 cup of fresh cucumber (130g) (Optional; omit for fewer carbs)
  • 1/2 cup of fresh red bell pepper (75g) (Optional; omit for fewer carbs)
  • 1/2 cup pumpkin seeds
  • 2 tbsp mayonnaise OR 3/4 extra tbsp coconut oil and 3/4 extra tbsp olive oil
  • 1 tbsp extra virgin olive oil
  • 1 tbsp lemon juice
  • Fresh coriander
  • Optional: Chaat masala, to taste
  • Process
    1. In a non-stick pan, melt the coconut oil over medium-high heat. Then add the tofu and all the spices along with 1/2 tbsp lemon juice. Sautée for 15-20 minutes until it is very golden and firm.
    2. Mix all the other ingredients and serve while the tofu is still warm. If you are making this ahead of time, keep the tofu in a separate container and warm up before eating.
  • Nutritional information, _for a serving (recipe serves 2)
    • 572 kCal
    • 7.9 g net carbs, 7.7 g fiber, 15.6 g total carbs
    • 28.6 g protein
    • 48.2 g fat

Paneer is indian cottage cheese, one of the basic protein sources for vegetarian curries. You can use it in blocks in tikka or gravies, or you can crumble it for egg-free hash browns or bhurji.

The nutritional info may not be 100% accurate as I estimated using packaged paneer. The more it is drained, the lower carb it will be.

  • 2 L (8 cups) whole fat milk
  • 1/4 cup lemon juice or apple cider vinegar
  • 1/8 tsp salt
  • Process
    1. Bring the milk to a boil in a heavy bottom saucepan.
    2. Reduce the heat to low and add the lemon juice, stirring constantly until it curdles and the whey has separated completely.
    3. Using a very fine sieve or a cheese cloth, separate the curds from the whey. You can keep the whey for something different (it has some protein, but also carbs, so not keto-friendly!).
    4. Drain the curd well and use it fresh, or put it with some weight on top to form a firm block.
  • Nutritional information, for 100g
    • 300 kCal
    • 3.3 g net carbs, 0 g fiber, 3.3 g total carbs
    • 20 g protein
    • 23.5 g fat

Easiest recipe for a delicious Chicken Curry. It won’t be as good as the recipes that use real indian spices and blends… but it is pretty darn good anyway :)

  • 8 chicken drumsticks, with skin and bone (1 kg)
  • 4 tbsp coconut oil
  • 1/2 big onion or one medium (110g)
  • 1 tsp ginger paste or 1 inch ginger
  • 1 tsp garlic paste or one big clove of garlic
  • 2 tsp curry powder
  • 1 cup of coconut milk
  • 1/4-1 cup of water depending on desired sauce
  • Optional:coriander to garnish
  • Process
    1. In a pot or a pressure cooker, in two batches, sear the meat (with some salt) for about 3 minutes, using 1 tbsp oil per batch. Set the seared drumsticks aside.
    2. Purée the onion, ginger and garlic.
    3. Heat up the other 2 tbsp oil and fry the onion paste, with salt and pepper, over medium heat for about 10 minutes until it smells sweet.
    4. Add the curry powder. Cook for 60 seconds, then add the coconut milk and water (add water depending on how thick you want your sauce; add more water if you will be cooking on an open pot). Mix well until the sauce is even.
    5. When it comes to a boil, add the chicken back in. Now cook on an open flame on low heat for about 45-60 minutes or in a pressure cooker for 20 minutes until the meat is tender.
    6. Garnish with coriander and serve.
  • Nutritional information, for one drumstick with 1/8 of the sauce
    • 333 kCal
    • 2.1 g net carbs, 0.4 g fiber, 2.5 g total carbs
    • 24.2 g protein
    • 25.3 g fat

These are such a fun way to get more veggies in. Even my broccoli-hating family loved these!

  • 250 g broccoli
  • 3 large eggs
  • 3/4 cup parmesan cheese (45 g)
  • 2 heaping tbsp coconut flour (24g)
  • 1/2 tbsp vinegar
  • 1/2 tsp baking powder
  • A good pinch of salt and some black pepper
  • 1/8 tsp freshly grated nutmeg
  • 1/4 cup of water (or more if needed)
  • Optional: 1/2 serving of neutral flavor protein powder (equals 15 g protein)
  • Optional, for frosting: 4 tbsp butter, 6 tbsp cream cheese (180g)
  • Process
    1. Steam the broccoli just until it is tender (don’t overcook so it doesn’t lose the bright green color). You can do this in the microwave.
    2. Purée the broccoli.
    3. Add all the other ingredients except for the ones for the frosting.
    4. Divide into 9 muffin molds.
    5. Cook in the oven at 180C for 20 minutes, OR microwave for 4 minutes, or until the center has set.
    6. Optional: whip the butter and cream cheese with a pinch of salt and pepper until you form a buttercream; use it to frost the muffins.
  • Nutritional information, per cupcake with frosting
    • 165 kCal
    • 2.6 g net carbs, 1.2 g fiber, 3.8 g total carbs
    • 8.2 g protein
    • 14.2 g fat
  • Nutritional information, per muffin without frosting
    • 72 kCal
    • 2 g net carbs, 1.2 g fiber, 3.2 g total carbs
    • 6.7 g protein
    • 3.5 g fat

This soup takes about 20 minutes to put together, is loaded with protein and healthy fats, and amazingly tasty!

If you are in a hurry you can cut the cooking time of the tofu and the onions by half, but I really love how the tofu gets a little bit crunchy on the outside.

  • 250 g firm tofu
  • One small red onion (70g), coarsly chopped
  • 1/2 tsp ginger paste or 1/2 inch ginger chopped
  • 1 medium zucchini (200g) spiralized or two broccoli stalks (about 140g) spiralized (omit for fewer carbs)
  • 1/2 tsp garlic paste or one big garlic clove chopped
  • 100 g mushrooms, sliced
  • 2/3 cup coconut milk
  • 2 cups of water
  • One bouillon cube
  • 2 tbsp coconut oil
  • Fresh coriander
  • Process
    1. In a non stick pot, put half the oil and add the onion, garlic and ginger. Cook ovver medium-low heat with a pinch of salt for about 15-20 minutes.
    2. At the same time, in a non stick pan, add the other half of the oil, then cook the cubed tofu over high heat until it is very brown and dry, about 15 minutes. Then add the mushrooms, cook for about 5 minutes. Lastly, add the spiralized zucchini and cook for a minute.
    3. Once the onion is very soft, add the curry powder, coconut milk, water, chili and bouillon cube. Bring to a boil, then use blend with a hand mixer.
    4. Add the tofu, mushrooms and zoodles. Let it all boil together for 1-2 minutes.
    5. Serve with coriander.
  • Nutritional information, for half the recipe, using zucchini
    • 503 kCal
    • 11 gnet carbs, 5.5 g fiber, 15.8 g total carbs
    • 25.2 g protein
    • 41.8 g fat

Stuff your face with these low carb waffles. You won’t regret it.

  • 1 egg
  • 30 g cream cheese
  • 1 tbsp coconut flour (8g)
  • 0.5-1 tbsp erythritol
  • 1/6 tsp baking powder
  • Pinch of salt
  • Vanilla extract
  • 1/4 tsp butter to grease the waffle maker
  • Process
    1. Mix the coconut flour, baking powder and salt.
    2. Blend the egg, cream cheese and erythritol. Then add the coconut flour mixture.
      • If you are making the batter the night before, you might have to add a splash of heavy whipping cream as it can get very dense otherwise
    3. Grease the waffle maker with butter.
    4. Pour all the batter for one waffle and cook.
    5. Eat with your favorite low-carb topping!
  • Nutritional information, per serving (this recipe makes one waffle):
    • 180 kcal
    • 2.4 g net carbs, 1.7 g fiber, 4.1 g total carbs
    • 9.1 g protein
    • 15.2 g fat

If you miss eating fajitas, or having curry with chapati… this recipe is for you! You will get really soft tortillas/chapati, with a light coconut flavour, that pairs well both with meats and veggies :)

  • 1/2 cup (60g) coconut flour
  • 2 tbsp (16 g) psyllium husk powder
  • 1/3 tsp salt (omit if using stock)
  • 1 cup of water or stock
  • 1/4 cup (60g) butter or coconut oil
  • Optional: spices to taste (I like to add 1/4 tsp garlic powder and 1/4 tsp onion powder)
  • 5 tsp oil, for cooking
  • Process
    1. Melt the butter or coconut oil. Mix separately the coconut flour, psyllium husk powder, spices and salt, then incorporate the butter.
    2. Add the water or stock, hot (almost boiling). Incorporate and mix until you have a sticky dough.
    3. Now you have to act fast or else the dough will dry out: divide it into four balls. Knead each one a bit, then put in between two pieces of plastic wrap, and form a disk using a rolling pin or flattening it with a tray; it should be 2-3 mm thick. Then take something round (like the lid of a pan) and use it to cut the roti.
    4. Proceed this way for four tortillas. For the fifth one, use the remaining pieces you cut out of the others. If you prefer, you can just divide the dough in five and make 5 roti from the beginning, without cutting them out (although they won’t be as round).
    5. Put a teaspoon of oil in a pan over high heat. Fry the roti about 2 minutes per side until golden.
    6. Keep in a cloth so they remain soft until you eat them, or let them cool down and freeze individually, separated by some parchment paper.
  • Nutritional information, per tortilla (makes 5 in total)
    • 189 kCal
    • 1.9 g net carbs, 4.6 g fiber, 6.5 g total carbs
    • 2.6 g de protein
    • 17.7 g fat

This recipe for burger patties using mung beans is a great way to get some legumes in your diet. Mung beans (green soy) have a very nice flavor, and if you let them sprout, the carb count will be lower and they will have more protein. On top of that, you can add any spices you want to get different styles.

It is hard to know the exact nutritional information for this recipe as it depends on how long the beans sprout for; I estimated the data sprouting them for 3 or 4 days.

  • 1/2 cup (100g) mung beans (green soy)
  • Optional: 30 g protein powder (I used green pea protein powder)
  • Salt
  • Black pepper
  • 2 tbsp coconut oil or butter or ghee
  • Other spices to taste
  • Process
    1. Let the beans sprout for 3 or 4 days until they have roots of 1-2 cm.
    2. Blend all the ingredients until you have a thick paste.
    3. Divide into four and form patties using your hands.
    4. Fry each patty with 1/2 tbsp oil until it is golden on both sides (about 2 minutes per side).
  • Nutritional information, per pattie
    • 149 kCal
    • 7 g net carbs, 3.1 g fiber, 10.1 g total carbs
    • 11 g de protein
    • 7.9 g fat

An easy and tasty egg recipe perfect for all indian food lovers out there. You can double it up to have a breakfast fit for champions!

  • 2 eggs
  • 1/2 small onion
  • 1/2 tomato (50g)
  • Salt and pepper to taste
  • Green chili to taste (I use jalapeno)
  • 1 tbsp fresh coriander
  • 1/2 tbsp of coconut oil
  • Process
    1. Chop the vegetables very finely.
    2. Whisk the eggs with salt and pepper. Then add the vegetables and coriander.
    3. Heat up the coconut oil over medium-high on a non-stick pan. Then, pour the batter. Cook like a normal omelet.
  • Nutritional information, per serving (the whole recipe)
    • 245 kcal
    • 3.9 g net carbs, 1.1 g fiber, 5 g total carbs
    • 13,3 g protein
    • 18 g fat

A great recipe for all those vegan ketoers, or anyone who cannot eat eggs but still wants to eat some french amazingness. You can adapt this basic recipe to your taste, changing the vegetables and/or adding other ingredients, such as cheese or meat!

  • 1 low-carb crust
  • 1.5 cups of chopped zucchini (180-200 g, one medium)
  • One leek (80g)
  • 2 tbsp olive oil
  • 1/2 tsp salt
  • 400 g firm tofu
  • 3-4 tbsp water
  • 1/4 tsp turmeric
  • Black pepper to taste
  • Optional: 3 tbsp nutritional yeast
  • Process
    1. Preheat the oven to 180C.
    2. Use the oil to fry your vegetables.
      • I added 1 tbsp of soy sauce to my vegetables to get some umami, as I didn’t have nutritional yeast!
    3. Blend the tofu with the water, turmeric, salt and pepper. You should get a dense batter.
    4. Add the cooked vegetables to the tofu mixture, then spoon over your crust.
    5. Bake for about 30 minutes or until the center is set. Let it cool for 5 minutes before cutting into it.
  • Nutritional info, per slice (serves 5)
    • 505 kCal
    • 8.6 g net carbs, 15.6 g fiber, 24.2 g total carbs
    • 25.5 g protein
    • 37.7 g fat

This is my favorite low-carb bread. It has a spongy texture, great for dipping, and makes great toasts and sandwiches :)

  • 3,5 tbsp psyllium husk powder (28g) + 3/4 cup water
  • 6 eggs (or 2 eggs + 8 egg whites)
  • 1/2 cup olive oil
  • 1 tsp salt
  • 2 cups of water
  • 1 cup coconut flour (120g)
  • 1/2 tbsp apple cider vinegar
  • 2/3 tsp baking soda
  • Process
    1. Preheat the oven to 180C.
    2. Mix the psyllium husk and water and let it sit for 5 minutes.
    3. Blend the previous mixture with the eggs and oil until very smooth.
    4. Add the other ingredients and blend. The mixture should be quite thick.
    5. Pour into a loaf pan and shape.
    6. Bake for 60-75 minutes. Let it cool down in a rack before you cut into it.
  • Nutritional info, per slice (makes 20 slices)
    • 92 kCal
    • 0.88 g net carbs, 2.1 g fiber, 3 g total carbs
    • 3 g protein
    • 7.7 g fat

This crust, based on the recipe from healthfulpursuit, takes a while to make, but is gluten-free, egg-free, vegan, low carb, and has a great flavor!

  • 1 + 1/4 cups ground flax
  • 1/4 sunflower seeds, ground
  • 80-100 g onion (one small)
  • 1/3 tsp salt
  • 2 tbsp olive oil
  • 1/2 tbsp apple cider vinegar
  • 1/2 tsp baking powder
  • Other ingredients to taste, for example one clove of garlic (minced)
  • Process
    1. Warm up the oven to 110C.
    2. Blend the onion with the oil and vinegar.
    3. In a separate bowl mix the other ingredients, then add the onion mixture. You should get a thick paste, dry but not crumbly. If it crumbles, add some water.
    4. Grease your quiche mold very well (or even better, put a circle of parchment paper in the bottom) and put the mixture inside. Then use a spoon or your hands to form the crust. Water your hands to smooth it out.
    5. Bake for 90 minutes until it is dry and crunchy. Then, take it out and add the filling of choice,
  • Nutritional info, for 1/5 crust
    • 294 kCal
    • 2.4 g net carbs, 11.1 g fiber, 13.5 g total carbs
    • 8.5 g protein
    • 24.8 g fat
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