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Veg Keto and Low Carb Recipes
Veg Keto and Low Carb Recipes
RECIPES
Squats and D3 initiative
Ingredients:
Method:
Ingredients:
Paneer: 50 gm.
Spinach: 100 gm.
Spring onions: 10 gm.
Soya sauce: 1 tsp.
Ching's Miracle Chowmein masala: 5-10 gm.
Coconut oil: 1 tbsp.
Onion: 1/2
Green chilies: 2
Garlic: 2-3 cloves
Method:
Heat the oil in a pan and add the sliced onions, garlic and chilies.
Stir-fry till the onions become golden brown. Add chopped spinach and cook
further on medium-high flame.
Add the paneer cubes, soya sauce and miracle masala. The miracle masala has
barely 1gm sugar in 12gms of masala so you can use it sparingly. Also, use the
soya sauce carefully.
Cook for a few minutes and add the spring onions for garnish at the end.
Macros:
Fat: 20 g
Protein: 9 g
Carbs: 4 g
PANEER KOFTAS
(KETO & LOW CARB)
Ingredients:
Method:
Mix paneer, spinach, finely chopped ginger, chopped chili, salt, and garam
masala.
Make small balls and add cheese cubes in between.
In a pan, add around 5 ml ghee and pan-fry these koftas till cooked, about 5
minutes.
Method:
In same pan, add ghee. Once hot, add jeera and let it crackle.
Take curd in a bowl. Mix green coriander, salt, garam masala, and red chili
powder.
Pour it in the pan, mix nicely, and remove from heat.
Now add the koftas to this gravy. Let them rest for a while to absorb flavors from
gravy.
Macros:
Carbs: 6 g
Fat: 40 g
Protein: 24 g
Ingredients:
Method:
Soak poha in water for 10min, drain it and blend it into a paste with a few drops
of soya sauce, salt, and crushed black pepper
You can add a little water and give it a thick cake batter like consistency.
Coat paneer pieces with this n shallow fry in a non-stick pan.
Remove the pieces and keep aside. Now add a little coconut oil in the pan and
put grated ginger garlic and slightly sauté.
Now add capsicum and onion and sauté till they r slightly cooked (don't
overcook).
Now add mushrooms, salt, crushed black pepper, and cook all the veggies. Add
soya sauce, chili sauce and mix well.
At last add shallow fried paneer n toss. Top it with shallots and enjoy.
Macros:
Fat: 39.5 g
Carbs: 37 g
Protein: 19 g
Paneer: 75 gm.
Red Bell peppers: 50 gm.
Onion: 10 gm.
Garlic: 2 cloves
Cheese: 1 slice
Salt to taste
Garam Masala: 1/2 tsp.
Black Pepper powder: 1/3 tsp.
Red chili powder: 1/4 tsp.
Water: 1/4 cup
Butter: 1/2 tbsp.
Tip: people new to keto (below 4-5 weeks), you can skip the onions!
Method:
In a pan, heat the butter. Pan-fry the paneer on both the sides until slightly
browned. Take them out and keep aside.
In the remaining butter add the garlic, onions and bell peppers. Sauté until the
bell peppers are slightly soft and browned. Switch off the flame and let it cool.
Now add it all in a blender, add 1/8th cup water and blend it into a smooth
paste.
Put the pan back on flame. Add the paste, the remaining 1/8th cup water, salt,
garam masala, black pepper, and chili powder.
Mix well and cook for 5-7 minutes or until the gravy thickens a bit.
Add the cheese slice and mix until it melts completely.
Add the paneer, mix well again and it’s done!
Macros:
Carbs: 4 g
Protein: 18 g
Fat: 27 g
STUFFED MUSHROOMS
(KETO & LOW CARB)
Ingredients:
Butter: 5 gm.
Chopped Garlic: 1 tsp.
Green bell pepper: 100 gm.
Paneer: 100 gm., grated
Spinach: 150 gm., chopped
Salt to taste
Mushrooms: 5-6
Coconut oil: 5 gm.
Mozzarella Cheese: 20 gm.
Method:
Heat butter in a pan. Add garlic, finely chopped capsicum/green pepper, and
grated paneer. Stir-fry and add chopped spinach leaves.
Add salt and cook till all water dries up and the paneer-spinach mix is completely
cooked.
Take the mushrooms and clean them thoroughly. (I used baby bella mushrooms,
you can use any mushroom like cremini or portabella or white button
mushrooms)
Remove the stem and the gills of the mushroom to create a small round space in
the mushroom.
Marinate the mushrooms in coconut oil and salt.
Stuff the mushroom with the paneer spinach mix and sprinkle mozzarella cheese
on top.
Bake this for 13 to 15 minutes. Garnish with chopped coriander.
Macros:
Protein: 23 g
Carb: 6 g
Fat: 35 g
Ingredients:
Tip: You can add some chopped greens or chilies. Or you can add seasonings of your
choice too.
Macros:
Carbs: 2 g
Protein: 39 g
Fat: 41 g
NOTE: Soak all the ingredients apart from onion, tomatoes, ginger, and garlic in yogurt
for 30 minutes and blend everything together and make a fine paste.
Method:
First wash and chop the methi leaves finely and keep aside.
Take a pan. Add methi leaves and sprinkle little salt. Keep cooking until the water
gets dried up.
Switch off the gas and take out methi leaves in a bowl.
In the same pan add 10 ml of ghee. Add cumin seeds.
Once they begin to splutter pour in the blended curry paste. Keep cooking till oil
separates from side.
Add in coriander powder, turmeric, and salt. Now add methi leaves. Cook for a
minute.
Now add Paneer and 1 cup of water. Once the paneer soaks gravy simmer the
heat.
In rest of the yogurt add red chili powder, coriander powder, and little stevia and
pour in. Give it a boil and turn off gas.
Macros:
Fat: 42.9 g
Carbs: 10.3 g
Protein: 26.3 g
THALI PEETH
(LOW CARB)
Ingredients:
Method:
Add all the ingredients (except ghee) to rice flour and knead to form moist dough
(little more moist than the regular chapati dough).
Keep it to rest for 20 minutes.
Heat a tava properly and spread ghee. Take the moist dough n spread on tava
rounded shaped like a roti.
Keep dipping your hands in water while shaping as it keeps sticking on hands. It
should be thick like stuffed paratha.
Sprinkle more ghee over it n make a hole in between. Drop 2-3 drops of ghee in
between.
Cover with lid n let cook on medium heat for 2-3 minutes. Change the side n
cook without lid until browned.
Macros:
Fat: 10 g
Carbs: 25 g
P: 0.77 g
KETO TACOS
(KETO & LOW CARB)
Ingredients:
Method:
In a non-stick pan on a medium heat, add in the grated cheese in a round shape.
Let it melt and cook until browned on the edges. (It will take some time you have
to be patient)
When you see its evenly browned, take a spatula and remove it slowly from the
pan (it will easily come out)
While the cooked cheese base is still hot, give it a shape of taco (a U shape).
Don’t let it get cold otherwise it will get crispy and will break when you bend it.
Add in filling of your choice. I made some scrambled eggs and added that,
topped with grated zucchini, some yogurt to top and some chili powder n pepper
to sprinkle on top.
Your awesome tacos are ready.
Note: I am adding only the macros of the taco. Filling can be anything of your choice.
This cheese base is very versatile. You can crisp up both sides and eat it like a papad,
khakhra, etc. You can sprinkle some seasoning of your choice.
Macros:
Protein: 10 g
Carbs: 1 g
Fat: 9 g
Paneer: 80gm.
Almonds: 15
Beaten Yogurt: 50 gm.
Fresh cream: 2 tbsp.
Saffron strands: 8-10
Rock Salt/ Sendha Namak: as per taste
Cloves: 2
Dried black pepper: 5
Bay leaves: 1
Cardamom: 2
Big cardamom: 1
Cinnamon stick: 1
Butter/Ghee: 2 tbsp.
Ginger grated: 1 tsp.
Cumin seeds: 1/4 tsp.
Method:
Soak almonds overnight in water. Blanch to remove the skin and make a thick
paste in blender with 1 tsp. water and 1 tbsp. fresh cream.
Now heat 1 tbsp. butter in a pan n stir-fry paneer cubes. When brown and crispy,
take it out and soak it in water. (for the sponginess)
Now in the same pan, add the remaining butter. Add cloves, dried black pepper,
bay leaf, cumin seeds, cardamom (both), and cinnamon stick. Let each splutter at
low flame. Now add grated ginger to it, let it get little brown.
Then add beaten curd to it. Add salt and stir it slowly. Let it thicken.
In a bowl take 1 tbsp. cream and add saffron stands and mix it till it gets saffron
color.
When the curd becomes little thick, add almond paste to it. Let it cook for a
while.
Add paneer cubes to the bubbling almond and curd mixture in the pan.
Now add saffron infused cream to it. Stir it properly, till the gravy gets a nice
color.
Now switch off the flame n serve this in serving bowl or plate
Garnish it with finely chopped almonds and saffron stands
Macros:
Fat: 43.8 g
Protein: 21.1 g
Carbs: 4.6 g
Method:
Heat butter in a pan and add the green chilies followed by ginger garlic paste, stir
for a bit.
Add all the masalas and mix it all. Then add the yogurt, mix well.
Add the paneer and salt followed by 3/4 glass of water. Add the lime juice and
coriander and let the paneer cook till it gets to a little dry consistency.
Once it’s almost cooked, add mustard seeds and curry leaves tadka to it. Done.
Macros:
Fat: 43.7 g
Protein: 37.6 g
Carbs: 3.3 g
AWADHI DAWAT
(LOW CARB)
Ingredients:
Method:
Macros:
Fat: 10 g
Carbs: 31.6 g
Protein: 19.3 g
Ingredients:
Cauliflower/Gobi: 80 gm.
Finely chopped onion: 10 gm.
Finely chopped bell peppers: 10 gm.
Butter: 1/2 tsp.
Mustard seeds: 1/4 tsp.
Heeng/Asafetida: A pinch
Curry leaves: 4-5
Garam Masala: 1/3 tsp.
Chili powder: 1/3 tsp.
Sambar masala: 1/3 tsp. (this is optional, I like that masala so used it, u can use
any other of your choice)
Water as needed
Method:
Grate the cauliflower with a hand grater or a food processor (of course wash the
cauliflower first)
Now heat the butter in a pan. Add mustard seeds, heeng and curry leaves. Let it
crackle.
Then add the onions, bell peppers and grated cauliflower. Mix well and cook for
about 3-4 minutes.
Then add salt, chili powder, garam masala, sambar masala and mix well.
By this time it would look really dry, sprinkle some water and mix well (only
sprinkle, don't go overboard with the water).
Repeat this step whenever the upma seems too try. Cook it until the cauliflower
is soft. Serve hot!
Macros:
Protein: 1.6 g
Carbs: 2.5 g
Fat: 4.1 g
SAUTEED ASPARAGUS
(KETO & LOW CARB)
Ingredients:
Method:
Take a pan. Heat oil/butter. Sauté garlic with sesame seeds, chia, flax seeds over
medium-high heat for 3 to 5 minutes.
Add and sauté asparagus until its crisp-tender. Add a tablespoon soy sauce;
reduce heat to medium low.
Cook 3-4 minutes or until asparagus is tender. Garnish with bell peppers and
serve!
Macros:
Fat: 10 g
Carbs: 4 g
Protein: 2 g
Recipe Courtesy: SAMTA DEEPAK
Ingredients:
Method:
Slit the karela & remove the seeds. Apply salt & keep it aside for some time. Boil
it in water, which will take the bitterness off. Don't cook it completely.
For stuffing, add ghee, jeera, chopped onion, mashed paneer, add all the spices,
ginger garlic paste, and salt. Add 1 tsp. yogurt and cook for around 2 minutes.
For marinating, in a bowl add 1 tsp. yogurt & the spices. Mix and apply to the
bitter gourd. Stuff it with paneer mixture n let it cook.
Garnish with chaat masala & lemon. Enjoy!
Macros:
C: 4 g
Protein: 3.6 g
Fat: 12 g
ACHAARI PANEER
(KETO & LOW CARB)
Ingredients:
Method:
Take Paneer in a bowl. Add yogurt, ginger garlic paste, salt, lemon juice, and the
masalas to it.
Mix it all up to coat the paneer
Add butter in a non-stick pan. Once it heats up, add the coated paneer.
Cook for 10 to 12 minutes and it’s ready to be served. Garnish with coriander
leaves.
Macros:
Protein: 21 g
Fat: 23 g
Carbs: 5 g
Yogurt: 50 gm.
Dry Chili (red or green): 2
Salt to taste
Panch Phoran: 1 tsp. (panch phoran is an equal mix of methi seeds, kalonji, jeera,
sarso and saunf). You can use only jeera and sarso, if not panch phoran.
Red Chili powder: 1/2 tsp.
Turmeric powder: 1/2 tsp.
Garam Masala: 1/2 tsp.
Kasuri Methi: 1 tsp. (optional)
Onion: 1/2, thinly sliced
Garlic: 2 cloves, chopped
Butter: 1/2 tbsp.
Water: 1/4 cup
A pinch of heeng
Method:
In a wok, heat the butter. When hot, add the dry chili, heeng and panch phoran.
Once it crackles add in the onions and garlic to sauté.
In a bowl, add the yogurt, salt, chili powder, turmeric and garam masala. Mix
well.
Once the onions and garlic are browned, add in the yogurt. Mix well and add
water.
Add kasuri methi and cook till the kadhi gets a little thick.
(It will not be as thick as the actual kadhi) Serve hot.
Enjoy with rice on low carb. On keto, just enjoy the kadhi on its own.
Note: you can add curry leaves too while sautéing the onions, it adds great flavor!
Also, use a low carb yogurt (hung curd is preferable)
Macros:
Fat: 4 g
Carbs: 4 g
Protein: 3 g
CHEESE FINGERS
(KETO & LOW CARB)
Ingredients:
Cheese cubes: 4
Desiccated coconut: 10 g
Water as needed
Curry leaves: A few
Mustard seeds: A few
Method:
Cut cheese lengthwise. Dip in water (you can use egg also to dip).
Coat with coconut. On a slow flame let the coconut roast. Add in the curry leaves
and mustard seeds to enhance the flavor of coconut.
Serve hot (can be reheated in microwave).
PS: If you use egg to coat cheese make sure to season it.
Be patient and keep flipping the fingers to roast evenly from all sides.
Macros:
Carbs: 4 g
Protein: 22 g
Fat: 27 g
HAANDI PANEER
(KETO & LOW CARB)
Ingredients:
Method:
Cut onion into two halves, and slice very finely. Heat ghee, add onions, stir-fry till
it turns brown.
Reduce flame and add ginger garlic paste. Stir and add haldi, red chili powder,
and garam masala. Mix.
Add tomato, green chilies and tej patta. Cook for 7-8 minutes on low flame.
Beat the yogurt with a spoon till smooth. Add it gradually and cook for 4-5
minutes till dry. Add salt.
Add little water and boil. Add paneer and coriander leaves. Cook on low flame till
masala dries up a little and coats the paneer pieces.
Add the fresh powdered peppercorns to the paneer. Remove from flame.
Macros:
Fat: 45 g
Protein: 22 g
Carbs: 7 g
Paneer: 50 gm.
Zucchini: 60-70 gm.
Cheese: 1 cube
Isabgol: 1.5 tsp.
Egg: 1 whole
Salt to taste
Pepper and chili powder to taste
Jeera powder: ½ tsp.
Coconut oil: 10 gm.
(You can also use Italian herbs instead of Indian spices)
Method:
Grate the zucchini and strain the water out. Grate paneer, cheese and add to the
zucchini.
Add the rest of the ingredients and mix well.
Heat coconut oil in a pan and make small globs of this mixture and cook on a low
flame for a few minutes both sides.
Macros:
Fat: 30.1 g
Protein: 22.9 g
Carbs: 2.8 g
Ingredients:
Mix the cream cheese and mozzarella together; microwave it for about 30-60
seconds (until it melts).
Then mix the remaining ingredients in, and combine it well together.
Flatten the crust out, and roll it to a thin pizza base thickness, and bake it in your
oven for 8-10 minutes at 425F/220C.
Take it out of the oven and add your chosen ingredients on top.
Put it back in the oven for 1-2 minutes and let the toppings crisp/melt.
Method:
Cut paneer in small cubes. Add all the ingredients excluding butter & mix well.
Take a pan. Add butter. Add paneer pieces. Roast well in butter till paneer looks
little crispy.
Macros:
Fat: 24.8 g
Carbs: 1.2 g
Protein: 18.33 g
For Kulcha:
Almond flour: 25 gm.
Husk: 1 and a half tsp.
Salt to taste
Butter: 10 gm.
Yogurt: 2 tbsp.
Baking soda: 1 tsp.
For filling:
Paneer: 2 cubes
Onion: 1 tsp., chopped
Coriander leaves
Salt and red chili powder to taste
Grated Cheese: 20 gm.
Method:
Combine n mix all ingredients for Kulcha and knead the flour. Make sure it is
chapati sort of dough.
Keep it to rest for 10 minutes.
Meanwhile crumble paneer filling ingredients and mix.
Take the dough and with the help of hands make it round. Then flatten it. Stuff
Filling and again flatten with the help of hands. (Small size would be easier to
shape by hands).
Roast it over tava/oven. Spread butter over it when done.
Macros:
Fat: 21 g
Protein: 15 g
C: 6 g
Ingredients:
Method:
Melt 1/2 tsp. butter and brush it all over the capsicum. Bake it in a pre-heated
oven at 200 C for 7-8 minutes or microwave it for 2 minutes.
Heat the remaining 1 tsp. butter. Once hot add the ginger garlic paste. Sauté
until slightly browned. Then add the crumbled paneer, all the masalas, kasuri
methi, and salt. Mix well.
Now add the cream, mix and cook until dry.
Now in the semi baked capsicum, add the layer of paneer bhurji.
Spread some grated cheese on top. Bake for another 15 minutes or until the
cheese on top is browned. If using microwave, cook for 3-4 minutes or until the
cheese is browned!
Enjoy the delicacy!
Macros:
Fat: 23.4 g
Protein: 12.5 g
Carbs: 2 g
Method:
Zucchini, cauliflower, broccoli, beans, Capsicum: All together 100 gm., cut
lengthwise
Yogurt: 100 gm.
Jeera: 1/2 tsp.
Green chilies: 1-2
Curry leaves
Desiccated coconut: 30 gm.
Coconut oil: 5 gm., for tempering
Method:
Boil the veggies in a pan with salt and water along with a slit green chili.
Don't let it cook much as it can get mushy. Has to be cooked soft.
Grind the desiccated coconut with jeera and chilies coarsely.
When the veggies are half cooked, add 1/2 spoon of turmeric powder and add
the coconut mix.
Simmer the veggies and allow them to absorb the coconut flavors.
When done get it off the stove and add the beaten curd and mix well.
In another pan heat the coconut oil and add curry leaves and a pinch of mustard
seeds.
Add the tempering to the veggies mix and a dash of coconut oil.
Macros:
Carbs: 8 g
Fat: 11 g
Protein: 3 g
CHATPATI MIRCH
(KETO & LOW CARB)
Ingredients:
Big green chili (the one we use for pakoras): 1
Mustard seeds: 1/4th tsp.
Methi dana: 1/4th tsp.
Cumin seeds: 1/4th tsp.
Dry Coriander seeds: 1/4th tsp.
Asafetida (hing): A pinch
Salt to taste
Turmeric powder: ¼ tsp.
Red chili powder: ½ tsp.
Black pepper and Black salt to taste
Coconut oil: 10 gm.
Method:
Add oil in a non-stick pan and add all the dry masalas except salt, chili, and
turmeric.
Once it crackles remove from heat and put it in a blender, add a little water and
blend once it cools down.
All the masalas should blend well. Now in the same pan drizzle a little oil and add
chopped green chili, sauté for 2 minutes and now add the masala paste.
Add salt, turmeric, and red chili powder and mix well. Cover and cook on low
flame for 5 minutes. Enjoy chatpati mirchi with paneer cheese palak paratha
(Recipe is shared above)
Macros:
Fat: 10 g
Carbs: 4 g
Protein: 2 g
For filling
Onion: 1 small /medium
Salt to taste
Cumin powder: ¼ tsp.
Coriander seeds: ¼ tsp.
Turmeric powder: ¼ tsp.
Khas khas seeds: ½ tsp.
Bay leaf: 1
Green coriander: A few leaves
Lemon juice: 1 tsp.
Method:
Knead the flour along with little water. Make sure it is not very tight or loose.
Rest it for 15 minutes.
Heat ghee. Crackle cumin seeds, mustard, and bay leaf. Add coriander seeds,
chopped onion, turmeric, and salt and cook until golden. Add cumin powder,
some khas khas seeds, and few lemon drops. Add coriander leaves.
Take the dough. Round it n press with palms such that it is evenly spread. Add
stuffing and shape like kachori.
Grease some ghee over it. Preheat oven at 180 degree. Bake it for 15 minutes or
until golden. Enjoy with mint chutney.
Macros:
Fat: 17.3 g
Protein: 5.3 g
Carbs: 5.7 g
Ingredients:
Zucchini: 80 gm.
Butter: 1 tsp.
Cream: 1/2 tbsp.
Cheese slices: 2
Salt, pepper and chili flakes as per taste
Mixed dry Italian herbs: 1/2 tsp.
Water as needed
Method:
Using a slicer cut the zucchini into thin slices lengthwise. (Do not cut the zucchini
to measure 80 grams earlier. The zucchini needs to be whole and you measure
after slicing it lengthwise)
Now using a sharp knife cut the slices lengthwise to thin noodle like shape.
Now in a non-stick pan, heat 1/2 tsp. butter. Add the zucchini noodles to it. Add
a little bit of salt (keeping in mind that the sauce will have cheese slices and they
are salty) and pepper and sauté for 2-3 minutes, until they are slightly soft.
Once done, take them out and keep aside.
Now for the sauce, add 1/2 tsp. butter, 1/2 tbsp. cream, 2 cheese slices, and 2
tbsp. water. Mix all well.
Now add paprika / chili flakes, pepper and the herbs. Mix and cook until a thick
consistency sauce is made.
Now add the noodles, mix well and serve hot!
Macros:
Fat: 19.6 g
Protein: 8.3 g
Carbs: 2.8 g
Method:
Mix butter, yogurt, stevia, salt, and black pepper to create a marinade.
Coat the paneer with the marinade.
Grill the paneer or pan fry for 15 to 20 minutes.
Macros:
Fat: 30 g
Protein: 19 g
Carbs: 1.5 g
Butter: 1 tsp.
Cheese cubes: 3
Oregano: as per taste preference
Chili flakes: as per Spice preference
Instant garlic powder: 1 tsp.
Green chilies: 2, finely chopped
Method:
Add butter in a non-stick pan. Heat to grease the surface. Then turn off the gas
and let it cool.
Grate the cheese cubes. Mix all the dry ingredients (Oregano, green chili, chili
flakes, garlic powder). Mix it all well and evenly.
Spread the mixture evenly on the greased pan surface.
Turn on the gas at high flame. Observe the borders of the cheese. As they turn
brownish, switch to medium flame and let it cook. Step 6 - Cook for about 2
minutes and once you see the top layer of cheese has melted to your liking, turn
off the gas.
Carefully Take it off the non stick pan, to your plate.
Note: You can use a little capsicum and onion for flavor if you are well adapted. All the
ingredients except cheese are to provide flavor. You can experiment with other stuff
and adjust as per your liking.
Macros:
Fat: 20 g
Protein: 11 g
Carbs: 1.5 g
Ingredients:
Method:
Boil the broccoli for just 5 minutes. Take it out and blend until coarse.
Then in a bowl, add the blended broccoli, crumbled paneer, chopped methi
leaves, grated cheese, isabgol, salt, and all the spices.
Mix well and make equal sized tikkis.
In a non-stick pan, heat butter and cook the tikkis until browned on both sides.
Macros:
Fat: 28 g
Protein: 15 g
Carbs: 0.5 g
Method:
Grate or pulse broccoli in food processor until you get rice like texture.
In a pan, heat 5 gm. ghee. Sauté paneer pieces until browned on both sides and
keep aside.
In the same pan, add rest of the oil + ginger/ garlic paste. After a minute add
broccoli and stir-fry on medium to high flame for 2-3 minutes.
Add a dash of soy sauce and salt. Add sautéed paneer pieces. Mix well and serve.
Macros:
Protein: 18 g
Fat: 35 g
Carb: 1 g
MASALA KARELA
(KETO & LOW CARB)
Ingredients:
Method:
Scrape the karela, rub with salt and haldi, and let it rest for two hours.
Wash in water and squeeze well to remove the bitterness.
Boil till they become soft and squeeze again.
Mix all the seasoning and rub in and out of the karela.
In a pan add butter and onions. Sauté till pink.
Add karela and yogurt and cover with a lid and cook on slow flame.
Cook till the entire masala and yogurt dries up. Garnish with coriander and serve
hot.
Macros:
Carbs: 3 g
Protein: 11 g
Fat: 23 g
Method:
Grate bottle gourd and keep it aside for 10min, now squeeze the excess water
out and put it in the mixing bowl.
Add all of the above ingredients except oil and mix well.
Heat the appe pan and drizzle some oil in it. (If you don’t have an appe pan, just
make it in normal pan). Put bite size portions in each mold and keep turning
them so that they are cooked from all sides. Serve with yoghurt and mint dip.
P. S: Keep the portions small, so that they don't taste raw from inside. Cheese cooks
faster than lauki so make sure the flame is low while cooking.
Macros:
Fat: 11.5 g
Carbs: 3.5 g
Protein: 5.5 g
CURD RICE
(LOW CARB)
Ingredients:
Method:
Cook the rice and keep it aside to cool. I usually overcook the rice a bit more
than usual when I make curd rice.
Once the rice cools down, add in thick curd (adjust as needed).
Cut a 1-inch carrot piece into juliennes.
Heat the ghee in a pan. Once hot, add in heeng, cumin seeds, fennel seeds, and
mustard seeds.
Then add in dry chili and green chili. Let it all crackle.
Then add in the julienned carrots and chopped spring onions.
Sauté for about 30 seconds and add it to the curd rice. Add salt and mix well.
Macros:
Fat: 10.3
Protein: 5
Carbs: 36.9
LAUKI KA PARATHA
(KETO & LOW CARB)
Ingredients:
Method:
Mix all (except ghee) and make dough. Make equal sized balls.
Take clean poly paper, keep dough and press it with fingers making round
pranthas.
On non-stick tawa, add little ghee and place the prantha. Let it cook nicely (I
keep plate on it for evenly cooking, then holding that plate we can revert it, as it
is very delicate).
Then and book on both sides and it’s ready. You can serve it with raita.
Macros:
Carbs: 1 g
Fat: 14 g
Protein: 7 g
Ingredients:
Green zucchinis: 2, medium
Green spring onions: 2 tbsp., sliced
Fresh basil: 2 tbsp., minced (can use dry as well)
Garlic powder: 1 tsp.
Oregano: 1 tsp.
Paneer: 150 gm., softened (cream cheese can also be used)
Shredded Parmesan: ½ cup (40 gm.)
Shredded mozzarella: 1 cup (80 gm.)
Whipping cream: ½ cup (80 ml.)
Salt to taste (be careful as parmesan is already salty)
Method:
Note: This will yield a huge portion, so you can divide according to your requirements.
Macros:
Fat: 86.8 g
Protein: 71.7 g
Carbs: 17.5 g
Method:
Take a pan and on a low flame dry roast oats till they turn crisp. Keep stirring.
Take out in a plate.
In the same pan, heat oil. Add cumin/mustard seeds. Stir till the seeds crackle.
Add finely chopped onions. Stir and sauté till the onions turn translucent.
Add green chilies, sauté for few seconds. Add spices.
Then add finely chopped veggies. Sauté for 2 minutes.
Then add 80-100 ml water. Let it come to a boil. Now add the roasted oats. Add
salt as required. Cook covered for 7 to 8 minutes.
Once done, then add 1 to 2 tbsp. chopped coriander leaves. Stir and serve oats
with mint chutney or lemon juice.
Macros:
Fat: 13.5
Carbs: 32 g
Protein: 7 g
Ingredients:
Paneer: 200 gm., sliced
Ginger Garlic paste: ½ tsp.
Small onion: ½
Yogurt: 1.5 tsp.
Salt to taste
Nawabi masala or any masala you like for tikkas: 1.5 tsp.
Coriander
Cheese slice: 2
Method:
Cut paneer into 1 by 1.5 inch slim cubes. Place cheese in between 2 paneer
cubes and keep it aside.
Now grind the onion, yogurt, ginger garlic paste, salt, coriander, and masalas to a
fine paste.
Dip the paneer cheese combo into the blended masala.
Grill the paneer for 15 to 20 minutes. Or you can pan-fry it too.
Macros:
Fat: 49 g
Protein: 46 g
Carbs: 3 g
Method:
Mix all the dry masalas in a plate. Cut paneer cubes into medium thickness slices.
Wrap these slices in dry masala and toast them on medium flame in a non-stick
pan, add coconut oil for cooking. Serve with mint chutney.
BROCCOLI CUTLETS
(KETO & LOW CARB)
Ingredients:
Method:
Blanch the broccoli for 10 minutes and strain all the water.
Once it cools, grind it in a grinder until it's crumbled roughly. (Don’t make it a
smooth paste). Squeeze out the excess water and add it in a bowl.
Mix all the other ingredients well and make small equal sized cutlets.
Place an aluminum foil in the baking tray. Melt 5 gm. butter.
Brush some butter on the foil and some on the cutlets. Bake them for about 15
minutes (turn them around in between to cook both sides) or until it browns.
Alternatively, if cooking in a pan, heat butter and cook the cutlets until browned
on all sides.
Macros:
Fat: 14 g
Protein: 10 g
Carbs: 1 g
You can add whatever green vegetables you want. I recommend green bell peppers/red
bell peppers/ mint leaves chutney
Method:
Add paneer and cream, and some water to a grinder or blender and blend well.
Add oil or butter in a pan over medium heat, cumin seeds and ginger paste until
the seeds splutter.
Now add green onions and tomato and sauté until the onions are translucent. Oil
should separate.
Add all the vegetables and spices with salt and cook until vegetables are tender
Now add the paneer and then add more spices to adjust as per your taste.
Consistency can be as you like depending over what you would like to pair it
with.
Macros:
Fat: 44 g
Protein: 29 g
Carbs: 4 g
CHAWAL KI ROTI
(LOW CARB)
Ingredients:
Method:
Macros:
Fat: 10.6
Protein: 2.4
Carbs: 33.1
Zucchini: 1, grated
Salt to taste
Pepper to taste
Mixed dry herbs: 1/2 tsp.
Grated cheese: 20 gm.
Topping of your choice (I used mushrooms, bell peppers and spring onions)
Husk: 2 tbsp. to bind (you can use egg to bind too)
Butter to spread on the baking sheet.
Method:
In a bowl, add the grated zucchini and salt. Mix and leave for about 1/2 an hour.
Then squeeze out all the water that released from the zucchini. Add husk,
pepper and mixed herbs. Mix well.
Line the baking tray with aluminum foil and brush it nicely with butter.
Now put the zucchini mix on the tray, pat it to make a round pizza base.
Bake it in a pre-heated oven at 200 C for 7-8 minutes (until the base is slightly
browned)
Then take the base out, add a layer of cheese, then the toppings and some more
cheese on top.
Bake again for around 12-15 minutes or until the cheese melts.
Sprinkle some more herbs and chili flakes on top and enjoy it hot.
Method:
Cut paneer into thin slices. Now sprinkle some salt, pasta seasoning, garlic
powder and oil. Rub it on both sides of paneer slices.
Now place them on the grilling tray of electric tandoor /oven.
Top them with olives, jalapeño and cheese.
Grill these for 10 minutes, depending on the heat of the appliance you are using.
Take them out on a serving dish and sprinkle some oregano on top.
Macros:
Fat: 33 g
Carbs: 7 g
Protein: 23.5 g
Method:
Grate Cauliflower and add salt and red chili powder to it.
Leave it for sometime and drain out the water so that it’s dry.
Now add grated paneer and all other ingredients and make dough. Adjust the
quantity of husk so that dough is tight enough.
Now make small tikkis and pan fry them in oil.
For chutney, mix the ingredients and blend it to get a smooth chutney.
Garnish tikkis with some plain curd on top and followed by Mint chutney and
some onion. Sprinkle chat masala on top. Enjoy.
Macros:
Protein: 33 g
Carbs: 7 g
Fat: 23 g
GOBI BHAJI
(KETO & LOW CARB)
Ingredients:
Method:
Add in all the ingredients in a cooker. Add in 5-6 tbsp. of water. Let it cook till 5-6
whistles.
Once done and dry up the remaining water. Serve hot with cheese roti or paneer
roti.
Macros:
Carbs: 2 g
Protein: 2 g
Fat: 0.5 g
Method:
Heat butter in a non-stick pan and add onion, chilies and ginger garlic paste to
and sauté for some time.
Then add the masala and salt to it and cook for a minute or two
Add the paneer to it and cook for 2 to 3 minutes till the butter leaves the paneer.
Then add water to it.
Cook till the water dries and makes the keema like thick gravy. Garnish it with
some coriander and butter.
Macros:
Fat: 36 g
Protein: 18 g
Carbs: 4 g
Recipe Courtesy: MANOJ SALWE
Ingredients:
Paneer: 50 gm.
Almonds: 4
Greek Yogurt: 50 gm.
Onion: ½
Ginger garlic paste: 1 tbsp.
Cumin seeds: 1/2 tsp.
Sabzi Masala/Curry powder: 1 tsp.
Roasted Cumin powder: 1/2 tsp.
Turmeric powder: 1/2 tsp.
Red chili powder: 1/2 tsp.
Butter: 5 gm.
Water as needed
Method:
Marinade the paneer in the Greek yogurt and all the dry masalas, including salt.
Mix well and leave for about 1/2 an hour.
Blanch the almonds and remove the skin. In a blender add in 1/2 an onion and
the blanched almonds. Add a little water and blend until smooth paste.
In a pan, heat butter. Add the cumin seeds and once it crackles, add in the onion-
almond paste and the ginger garlic paste.
Cook on a medium flame until the masala is slightly browned. Then add in 3-4
tbsp. water, mix well and add the marinated paneer.
Add in another 4-5 tbsp. water, mix well and cook for about 3-4 minutes. Once
done, switch off the flame, serve it hot! Garnish with some fresh coriander if u
like!
Macros:
Fat: 18.4 g
Protein: 11.7 g
Carbs: 5.3 g
For chutney:
Desiccated coconut: 50 gm.
Garlic cloves: 2-3
Ginger: ½ inch
1 green chili
Curd: 1 tbsp.
Salt as needed
Water as needed
Method:
Grate cheese on a hot pan and make a crisp Dosa on low flame. Keep aside.
Melt butter and add mustard, jeera, curry leaves, green chili and sauté for a
while. Add onions cook till they turn pink.
Add sambar masala and salt. Add paneer cut into small dices. Mash a few pieces.
Add coriander.
Serve hot with the cheese Dosa.
Blend all the ingredients of the chutney adjusting curd and water to avoid watery
chutney, as desiccated coconut won't hold it much together.
Method:
Macros:
Carbs: 1.2 g
Protein: 27.1 g
Fat: 38.1 g
Recipe Courtesy: PARUL LAKKAD TYAGI
Ingredients:
Rice: 40 gm.
Cheese cube: 1
Black pepper and Salt to taste
Soya sauce - 1/2 tsp.
Ginger garlic powder - ½ tsp.
Butter / ghee: 5 gm.
Method:
Macros:
Fat: 11.5 g,
Carbs: 29 g
Protein: 7.6 g
Ingredients:
Method:
Heat butter in a pan and add 5 to 6 crushed garlic cloves in it along with the
curry leaves.
Let is fry till the garlic gets a brown color. Add the masala salt and curd and mix
well.
Cook for a bit and add paneer to the masala. Mix all the ingredients well and
then sprinkle some of water.
Cook for 5 to 10 minutes and when it’s about to be done, add a tadka of butter
garlic and curry leaves.
Macros:
Protein: 40 g
Fat: 40 g
Carbs: 8 g
Method:
Wash the rice properly 2-3 times. Drain the water and keep aside.
In a rice pot, heat the ghee (I don't usually cook my rice in pressure cooker, but
you can do that too).
Add in the sliced onions and sauté till browned and slightly crisp. Once done,
take them out in a tissue paper, keep aside to garnish later.
In the remaining ghee, add the cumin seeds, bay leaf, cardamom and cinnamon,
let them crackle.
Then add in the mix vegetables and sauté for about 3-4 minutes. (I have added
some grated carrots too)
Add the pulao masala and the yogurt and mix well.
Now add in the washed rice, water and salt and cook on a medium flame until
the rice is done and the water evaporates (if using pressure cooker, cook until 2
whistles)
Once done, garnish with the fried onions and some spring onions on top!
Macros:
Carbs: 37 g
Fat: 15 g
Protein: 4 g
CAULIFLOWER HASHBROWNS
(KETO & LOW CARB)
Ingredients:
Method:
Macros:
Fat: 21 g
Protein: 16.5 g
Carbs: 6 g
Method:
Macros:
Fat: 46.5 g
Protein: 28.3 g
Carbs: 2.3 g
Recipe Courtesy: TEJASRI MANTHA
Ingredients:
Method:
In a non stick pan heat coconut oil and add ginger juliennes, sliced onions and
sauté.
Now add sliced capsicum and cook for 2 minutes. Slice zucchini into thin
juliennes, as this is a replacement for the normal noodles.
Add zucchini with all the other ingredients in the pan and toss it well. Cook on
high flame until excess moisture evaporates.
Make sure u don't over cook it. Serve them hot.
Macros:
Fat: 17 g
Carbs: 11.5 g
Protein: 11 g
Method:
Macros:
Protein: 18 g
Fat: 30.5 g
Carbs: 3 g
Ingredients:
Method:
Macros:
Protein: 37 g
F: 49 g
Carbs: 3.3 g
SOYA MANCHURIAN
(LOW CARB)
Ingredients:
Method:
Boil 1 cup water and add soya chunks. Once boiled, squeeze and remove excess
of water from the soya chunks. Keep aside.
In the same water mix spices, salt, husk, and soya sauce and bring it to boil till it
becomes thick.
In a pan, put 5 ml ghee. Add garlic and ginger, and sauté. Then add soya chunks
and sauté them nicely. Then add tomato, capsicum and the sauce. Boil. Mix
nicely and keep it covered for 5 minutes. Switch off the flame and serve hot with
rice.
Macros:
Carbs: 6.6 g
Fat: 2 g
Protein: 10.4 g
Ingredients:
Method:
Add all the dry items and mix with hot water and 5 ml ghee/ coconut oil.
Quantity of water depends on how the husk reacts.
Roll it out flat on a parchment paper.
Add the remaining ghee in a tawa. Then heat the tawa on a high flame to allow
the roti to cook to golden brown. The roti should be cooked on all sides and
should be crisp. Serve it hot.
Macros:
Fat: 13.2 g
Protein: 2.1 g
Carbs: 0.7 g
KHATTA DHOKLA
(LOW CARB)
Ingredients:
Rice: 60 gm.
Sour curd: 50 gm.
Salt to taste
Mustard seeds: ½ tsp.
Cumin seeds: ½ tsp.
Curry leaves: A few
Green chilies: 2
Ginger: ½ inch
Ghee: 5 gm.
Eno/ soda: 1 tbsp.
White til/sesame seeds (optional)
Turmeric powder: ½ tsp.
Hing: A pinch
Method:
Soak rice for an hour and grind it along with curd and ginger.
Let it be coarse n granulated. Don't make smooth batter otherwise the dhokla
will not come out good n fluffy.
Add salt n keep for fermenting 2-3 hrs. (I kept it in a preheated oven).
Heat water in a wok. Grease a plate with ghee. Add eno/soda to the batter n mix
very gently. Add little water if needed.
Pour the batter on the plate and steam it for 10-15 minutes on high flame n let it
rest for 2-3 more minutes in steam after switching off flame.
Take out. Cut desired shape. Temper mustard, cumin, curry leaves, green chili,
white til, turmeric powder, and hing in the ghee. Spread over the dhokla n enjoy
with tangy tomato chutney.
Macros:
Fat: 6.2 g
Protein: 7 g
C: 49.2 g
Method:
Put mushrooms and onion in a cooker, pour half a glass of water and give it 2
whistles.
Once it gets cool keep aside 2 Mushrooms and blend the rest of it into a smooth
paste.
Heat butter in a pan and sauté finely chopped zucchini. Then add a pinch of salt
and don't overcook it. Remove it in a soup bowl and add 2 chopped Mushrooms
(which were separated earlier).
In the same pan add blended mushrooms and onion paste and add a little more
water and grated cheese. Let it boil till cheese melts. Season it with salt and
black pepper. Enjoy it hot.
Macros:
Fat: 11.5 g
Carbs: 9 g
Protein: 9 g
Ingredients:
Butter/Ghee: 5 gm.
Cumin seeds: ½ tsp.
Curry leaves: A few
Green Chili: 1
Turmeric powder: 1/3 tsp.
Spinach: 25 gm., chopped
Coriander leaves: A few
Water: 2 cups
Salt and pepper to taste
Cheese slices: 2
Mint leaves to garnish
Method:
In a pan add butter/ghee and add the cumin seeds. Once it crackles, add curry
leaves, turmeric powder, green chili, and spinach and sauté it for sometime.
Add coriander and then add 2 cups of water.
Let it come to a boil. Add salt and pepper to taste. Then lower the flame and
close the lid for 10 minutes.
Once the spinach turns it color to dark green add cheese slices. The cheese slices
will quickly melt and you will get a thick broth. Then switch off the flame.
Pour it in a soup bowl, garnish with some mint leaves and enjoy.
Macros:
Fat: 10 g
Protein: 8 g
Carbs: 1 g
Method:
Cut the cauliflower, tomato and bell peppers to big chunks. Cover the baking tray
with an aluminum foil and spread all these veggies.
Now sprinkle some salt and the melted butter and give it a mix.
Roast these in the oven at 200 C for 40-45 minutes. Half way through roasting,
add sliced onion and the garlic.
Please note: If you don't have an oven, you can cook these in a pan until soft,
and then go ahead with further steps.
Once roasted, let it cool down. Then add about 1/3-cup water and the roasted
ingredients in a blender and blend until smooth.
Add the blended mix in a deep-bottomed pan. Add water as per consistency
desired and let it simmer over a medium heat.
Add the salt, pepper and paprika, and the cream (keep some cream for
garnishing)
Mix well and simmer for about 10 minutes.
Serve the soup in bowls, garnish with cream and black pepper and enjoy it.
Method:
Heat butter/ghee in a pan. Add garlic and ginger, followed by cumin and
coriander seeds.
Sauté until it turns golden brown. Then add coriander powder and salt. Then add
turmeric and little water so that the tempering doesn't burn. Let it boil.
Then switch off the flame and sauté for a while.
Meanwhile, in another bowl put the yogurt and beat it a little. Now put the
yogurt in the tempering pan and stir continuously until all the ingredients mix
well. Garnish with green chilies and coriander leaves.
Note: This is eaten cold!! Make sure while pouring tempering should be Luke
warm and not hot! Else the dish will not come out smooth and creamy.
Macros:
Fat: 15 g
Protein: 6.9 g
Carbs: 9.3 g
Method:
In a large vessel, add the yogurt and mix in all the vegetables. Stir well.
Pour cold water and stir again till you get the desired consistency.
Add 2 boiled eggs, coarsely chopped into this mixture.
Add salt, pepper and lemon juice.
Pop into the fridge for about 2 hours and chill the preparation.
Serve cold with half a boiled egg and garnish with spring onion and dill.
Macros:
Fat: 19.1 g
Protein: 25.2 g
Carbs: 21.9 g
Ingredients:
Method:
Mix paneer, salt, isabgol well and make small round tikkis and fry on pan.
Serve tikki on plate. Cover tikkis with chilled beaten curd (use stevia and little bit
salt and beat). Garnish with some lal mirch chat masala, coriander leaves, and
mint chutney
Macros:
Fat: 27 g
Protein: 20 g
Carbs: 3.5 g
Method:
In a mixing bowl, add ginger-garlic paste, salt, chili powder, turmeric powder,
Shahi paneer masala, and kasuri methi.
Mix all these and add in the paneer cubes to mix and coat well.
Once coated well, heat butter in a non-stick pan and cook the paneer on both
sides until browned.
Macros:
Fat: 26 g
Protein: 18 g
Carbs: 2 g
Recipe Courtesy: PRATICHI DIXIT
Ingredients:
Method:
Blanch spinach leaves, drain and keep aside.
In a pan add butter and roughly chopped garlic. Sauté. Make sure u don't burn
garlic.
Now blend spinach and garlic together into a fine paste. In the pan add some
more butter and put cinnamon and bay leaf.
Pour the spinach paste in the pan, add half a glass of water, grated cheese, salt
and black pepper and bring it to boil. Once cheese melts, remove from gas and
serve hot. You can garnish it with some grated paneer.
Macros:
Fat: 11.5 g
Protein: 7.8 g
Carbs: 1 g
Ingredients:
Method:
Marinate the paneer in limejuice, curd, ginger garlic paste, and the masalas.
Keep it aside for 15 to 20 minutes.
Heat butter in the pan and add the marinated paneer to it.
Cook with closed lid for first few minutes on a slow flame
Remove the lid and cook for 5 to 10 minutes on high flame.
Garnish with coriander and serve hot.
Macros:
Fat: 33 g
Protein: 19 g
Carbs: 3.5 g
Grated Cauliflower: 50 gm. (after grating the water has to be squeezed out
completely).
Desiccated coconut: 30 gm.
Coconut milk: 1 tsp.
Curry leaves: 4-5
Dry Red chilies: 2, whole
One pinch hing
One pinch mustard
Coconut oil: 15 gm.
Method:
Heat oil in a kadai and add curry leaves, red chilies, hing, and mustard. Ensure
they don’t burnt.
Add the grated Cauliflower (has to be grainy) and sauté for a bit and allow it to
stay for 5-6 minutes.
Add the desiccated coconut and continue to sauté until the flavors are absorbed.
Once cooked well, add the coconut milk and cover with a lid for 2-3 minutes and
stir it again.
It's Ready to be served and totally easy for lunch packs. Tastes great with raita or
any gravy.
Macros:
Fat: 34.6 g
Protein: 3.1 g
Carbs: 3.6 g
Ingredients:
1 cup chopped fresh fenugreek leaves (Methi Leaves)
1/2 cup Paneer, grated finely (50 gm.)
1/2 tsp. Cumin Seeds
1 small Onion, finely chopped (optional)
3 Garlic Cloves, chopped
5 finely powdered Almonds
1/8 tsp. Turmeric Powder
3/4 tsp. Red Chili Powder
1 tsp. Coriander Powder
3/4 cup Water
1 tsp. Coconut Oil
Salt to taste
2 whole lettuce leaves to serve
Method:
Heat coconut oil in a pan over medium flame. Add cumin seeds. When they start
to pop, add finely chopped garlic. Once it turns translucent add onion.
Sauté until the mixture turns soft. Add chopped methi leaves. The juice will ooze
out from the leaves.
Add powdered almonds and grated paneer and all the seasonings (chili powder,
turmeric powder, and coriander powder) and cook for 2 minutes.
Add 3/4-cup water, mix well and cook for 2 minutes. Let it become creamy and
soft. Turn off the heat.
On serving plate, place fresh lettuce leaves and pour in the filling. Serve fresh
yogurt on the side.
Macros:
Fat: 19 g
Protein: 15 g
Carbs: 3.5 g
Method:
Mix curd, green chili, coriander, ginger, salt, and pepper. Make round shapes.
Wet the hands before doing it, as they are very delicate to handle.
On plate spread out husk and then keep the kabab on top of it. Then sprinkle
more husk on top.
Press nicely but slowly so that curd mixture is nicely covered with it.
Grease the pan with ghee, put the kababs on it gently and make them on high
heat. Once both sides are browned, they are done.
For the gravy, In same pan add 5 ml ghee. Add ginger and chili paste. Crackle
panch poran masala (whole masala). Add turmeric, red chili powder, and salt.
Add water and coriander and let it boil for 5 minutes. Gravy is ready. Pour it over
the koftas.
Note: You can have the koftas without the gravy too.
Macros:
Carbs: 7 g
Fat: 12 g
Protein: 4 g
Ingredients:
Method:
In a bowl mix all the masalas with yoghurt and mint chutney.
Now add paneer cubes, green chili, and ginger juliennes. Mix all well.
Add all in the serving dish and squeeze a half a lemon (optional). Enjoy your keto
chaat.
Macros:
Fat: 25 g
Carbs: 3 g
Protein: 19.5 g
Method:
Boil the cauliflower, and drain all the water (make sure you make it super dry or
else it will be tough to make dough)
Add Grated Paneer, ginger, garlic, and chili paste. Add salt and pepper to taste.
Then add the husk.
Start binding and making dough, if needed, add 2-3 tbsp. water.
Leave the dough for 15-20 minutes, so it gets settled and husk soaks all the
water.
Now you can make paratha as regular paratha, Give shape using hand only or
else it will break.
Using ghee/butter in a pan, cook the paratha just like regular paratha. Serve hot.
Macros:
Fat: 28 g
Protein: 19 g
Carbs: 4.5 g
Method:
To make cauli rice, either grate cauliflower or pulse it for a few seconds in a
blender/food processor, until you get rice like pieces.
In a pan, heat butter. Once done, add chopped onions, bell peppers and the dry
ginger and garlic powder. Mix it and sauté for 3-4 minutes.
Then add the cauli rice. Add salt and paprika powder and a few spoons of water.
Mix well and cook until the cauli rice is soft. (Around 5-6 minutes)
Then add the schezwan chutney. Give it a good mix and cook for another 4-5
minutes. Switch off the flame once done.
You can serve it with some yogurt.
Macros:
Fat: 5.6 g
Protein: 3 g
Carbs: 4.5 g
PAV BHAJI
(KETO & LOW CARB)
Ingredients:
For Bhaji
Take veggies Cauliflower, capsicum, French beans, few spinach leaves: 100 gm.
in total
Onion: 1/2 (optional)
Ginger: 1.5 inch grated
Garlic: 4 cloves
Butter: 5 gm.
Pav bhaji masala: 1 tbsp.
Salt to taste
Kashmiri lal mirch: 1 tsp.
Paneer: 20 gm.
Method:
Put all the veggies except onion, ginger, garlic in a cooker. Add 1/4th glass water
and little salt and cook for 3 whistles.
Heat a pan and add butter. Once it melts add onion and sauté for a few minutes.
Now add ginger n garlic. Fry till it gets slight brown color. With a hand blender
churn the boiled veggies a little and put them in the pan.
Now add little salt (if required), pav bhaji masala, and kashmiri lal mirch. Simmer
it for a few minutes. Garnish with crumbled paneer and lemon wedge. Serve hot.
For pav, in a blender add paneer, some salt, degi mirch, 1/4th glass water,
yoghurt and blend.
Empty it in a mixing bowl and add husk and mix well. U can add some more
water if it looks too thick.
Now add 5 gm. baking powder. Grease 2 cylindrical mugs and pour the mixture
into both equally.
Microwave for 3.5 minutes and let them cool. Now divide each bun in 2 equal
halves (thinner the better) n cook on a non stick pan
You don’t need to add more butter as paneer will leave its ghee. Once crisp
remove them from the pan and enjoy with the bhaji.
Macros of Bhaji:
Fat: 9 g
Carbs: 11 g
Protein: 6 g
Macros of Pav:
Fat: 21 g
Carbs: 7.5 g
Protein: 16.5 g
Ingredients:
Method:
Grind curd, chilies, coriander, salt, butter, and black pepper to a fine paste.
Coat the Paneer with the paste and grill it for 20 minutes or pan fry until both
sides cooked. It’s ready to serve.
Macros:
Fat: 51 g
Protein: 38 g
Carbs: 2 g
KADHAI PANEER
(KETO & LOW CARB)
Ingredients:
Method:
Cut the paneer in your desired shape n thickness. Shallow fry it in a pan with
ghee until golden. Take it out once done.
Fry half onion pieces with a little ghee along with green chili, garlic, ginger, and
bay leaves until red color. Take it out n blend.
In the same pan, pour the blended gravy and start cooking it. Meanwhile roast
some coriander seeds in a tava until its aromatic.
Blend it n add to the gravy. Add, kasuri methi, turmeric, garam masala, and salt
to the gravy.
When the gravy is mostly done add cream and roasted almond powder.
Add paneer, onion, and capsicum. Add green coriander and cook on low flame
for 5-7 minutes. Done.
Macros:
Fat: 56 g
Protein: 39 g
Carbs: 5.5 g
For Nachos:
Flax seeds: 15 gm. (grind and make flour)
Almonds: 10 gm. (grind and make flour)
Husk: 1 Tbsp. (grind it to convert it into powdered form)
Butter: 5 gm.
Salt and Red chili powder to taste
Oregano and Mixed Italian herbs of your choice
Garlic powder: ½ tsp.
For Salsa:
Tomato: 1 small
Big green chili /jalapeño: 1
Garlic: 4-5 cloves
Stevia: half sachet
Salt to taste
Red chili powder to taste
Oregano: ½ tsp.
Olive oil: 5 gm.
Method:
Break nachos in bite size pieces and place half of them on a plate.
Top it with grated cheese cube, olives, jalapeños and salsa sauce. Now place remaining
half on top of this and add grated Cheddar cheese. Season it with oregano and
microwave for a few seconds so that cheese melts. Yummy nachos are ready. They were
not as crisp as actual ones but crisp enough to substitute.
Ingredients:
Method:
Macros:
Fat: 41 g
Protein: 24 g
Carbs: 4.5 g
Method:
Cut the Paneer into long slices. (Not too thick or thin)
Now in a mixing bowl, add the Paneer. Add salt, chili powder and cracked pepper
as per taste. Add garam masala, chaat masala, tandoori or tikka masala, and
crushed kasuri methi and mix well. (Be gentle with the paneer to ensure not to
break the slices)
In a non-stick pan, add ghee or butter and cook both sides until brown and
crispy!!
You can bake them in the oven or air fryer too until slightly browned. Enjoy the
crisp, tangy goodness!
Macros:
Fat: 25 g
Protein: 18 g
Carbs: 0
Ingredients:
Mix all the ingredients and grill the paneer for 15 minutes and then just break them into
small pieces.
For bhel:
1/2 finely chopped onion
Coriander
1 green chili, finely chopped
2 pinch chaat masala
Salt to taste
Lemon juice as per preference
Method:
Take paneer bites in a bowl add the onions, coriander, chili, chaat masala, salt,
and lemon juice and mix it well.
Keto bhel is ready to be enjoyed.
Macros:
Protein: 37 g
Fat: 41 g
Carbs: 5.5 g
Oats: 30 gm.
Rice flour: 40 gm.
Curd: 2-3 tsp.
Crumbled paneer: 30 gm.
Salt to taste
Eno/Soda: 1 tsp.
Ghee: 5 gm.
Ingredients:
Mix oats, rice flour, and curd along with some water n blend it in mixer for a
dosa batter like consistency.
Leave it for 20 minutes.
Add eno and salt and mix well.
Brush ghee on nonstick tava. Spread the batter n cover with a lid on low flame
for 2-3 minutes.
Remove lid n cook on medium flame until brown.
Turn to other side if you like it crunchy. Add crumbled paneer on top and enjoy.
Macros:
Fat: 7.5 g
Carbs: 28 g
Protein: 11.6 g
Recipe Courtesy: VIDITA VARVANDKAR
PANEER UPMA
(KETO & LOW CARB)
Ingredients:
Paneer: 100gm.
Onion: half
Capsicum: half
Coconut oil: 5 gm.
Mustard seeds: ¼ tsp.
Dry red chilies: 1-2
Curry leaves: 6-7
Salt and Crushed black pepper to taste
Degi mirch: ½ tsp.
Method:
Macros:
Carbs 7.5 g
Fat: 25 g
Protein: 18 g
Ingredients:
Paneer: 100 gm.
Palak/Spinach: 100 gm.
Cheese: 30 gm., grated
Isabgol/Husk: 1 tbsp.
Salt, pepper, chili flakes, oregano, and other dry herbs as per taste.
Butter/Ghee: 10 gm.
Method:
Chop spinach very finely. In a pan, add the chopped spinach and cook until all
the water released is evaporated and the leaves shrink.
Once done, add the spinach into a bowl. Add grated paneer and cheese.
Now add isabgol/husk and combine everything well. Add salt, pepper, chili
powder, dried oregano, thyme and rosemary (or any dry herbs of your choice)
Give it all a good mix. Divide into equal sized balls and make a tikki like shape.
In a non-stick pan, add ghee or butter. On a medium flame cook both sides until
brown and crisp on the outside!
Macros:
Fat: 33 g
Protein: 25 g
Carbs: 1.5 g
Method:
In mixer, add shingara atta, green chilies, and salt as per taste and grind to form
consistent powder mix.
Mash paneer and make it soft by kneading it.
Now add the powder mix to it n mix well and create dough.
Now take small portion and make tikki as needed. Now heat pan on slow flame,
add ghee and shallow fry these tikkis and have hot or cold with curd.
Macros:
Carbs: 10.2 g
Fats: 58.2 g
Protein: 33.3 g
Ingredients:
Spinach leaves: 8
Almonds: 10 (ground into flour)
Roasted flaxseed: 10 gm. (ground into flour)
Husk: 1 tbsp.
Salt and red chili powder to taste
Asafetida (hing): 1 pinch
Ghee: 15 gm.
Yoghurt: 50 gm.
Stevia: 1 gm.
Chat masala, Roasted cumin powder (bhuna jeera), Degi mirch and a few
coriander leaves to sprinkle and garnish.
Method:
Macros:
Fat: 22.7 g
Protein: 6.6 g
Carbs: 4.5 g
PANEER SCHEZWAN
(KETO & LOW CARB)
Ingredients:
Method:
Heat butter in a non-stick pan and add the ginger garlic paste to it, mix well.
Add schezwan sauce to the mix and add the remaining ingredients.
Cook for 10 minutes. Serve hot.
Macros:
Fat: 28 g
Protein: 18 g
Carbs: 4 g
Ingredients:
Method:
Macros:
Carbs: 12 g
Fat: 42 g
Protein: 43 g
Method:
Heat the butter in a pan. Once hot, add in the julienned ginger and fry until
brown n crisp. (You can tilt the pan a little for the butter to gather in one place, it
will be easy to fry)
Once the ginger is crisp, take it out and place on a paper towel.
In the remaining butter, add in the cumin seeds. Once it crackles, add in the
ginger garlic paste.
When the paste browns a little, add in all the salt, garam masala, coriander
powder and chili powder. Cook for about 5-7 minutes.
If the masala sticks, keep adding a bit of water.
Now once the masala is done, add the paneer cubes. Mix well, add ¼-cup water
and let it cook until the water dries and the masala coats the paneer well.
When done, serve the paneer topped with the crisp ginger and enjoy
Macros:
Fat: 24.5 g
Protein: 18 g
Carbs: 2.5 g
SAMBAR KHICHDI
(LOW CARB)
Ingredients:
Rice: 40 gm.
Arhar dal: 40 gm.
Chopped veggies (brinjal, tomato, onion, cauliflower)
Hing: 2 pinches
Curry leaves
Red chilies: 2
Ghee: 10 gm.
Salt to taste
Sambhar powder: 2 tsp.
Mustard seeds: 1 tsp.
Garlic powder: 1 tsp.
Lemon juice: 1 tbsp.
Method:
Macros:
Fat: 9.2 g
Carbs: 31.2
Protein: 4.5 g
Method:
Macros:
Fat: 45 g
Protein: 20.7 g
Carbs: 26.5 g
BADAMI PANEER
(KETO & LOW CARB)
Ingredients:
Method:
Make a smooth paste of onions, ginger, garlic and dry chilies and keep it in a
bowl aside.
Then make a paste of almonds and pumpkin seeds and keep it separate to be
used later.
In a pan/wok, heat the butter. Once hot, add the cumin seeds, cardamom, star
anise and mace. Once it crackles, add the onion-ginger-garlic-chili paste. Mix and
cook until it turns slightly brown.
Now add the tomato puree, and all the dry masalas along with salt.
Mix and sauté for about 3-4 minutes and then add the almonds-pumpkin seeds
paste. Mix well and cook again for 4-5 minutes.
Then add cream, some water and paneer. Simmer until you get desired
consistency in the gravy!
Macros:
Fat: 35.5 g
Protein: 22 g
Carb: 4.5 g
Ingredients:
For vada
Paneer: 50 gm.
Capsicum: 1/2
Garlic: 1 clove, finely chopped.
Salt to taste
Cumin seeds: ¼ tsp.
Red chili powder: ½ tsp.
Turmeric: ¼ tsp.
Butter: 5 gm.
For chutney
Small Bunch of Coriander leaves
Green chilies: 2
Garlic: 1 clove
Salt to taste
Lemon juice
Method:
Mash paneer and add all the ingredients for vada and mix well.
I didn't use husk coz pav already has it and we dont want it to overpower the
flavors.
You can use it if you want. Give the batter small tikki shape and keep it in the
fridge for 5-10 minutes.
In a non stick pan heat butter and add the tikkis and cook, be patient if u have
not added husk and allow it to get completely cooked from one side. Flip and
cook again.
For chutney
Blend all the ingredients. I have kept it a little coarse to add desi touch.
Now slice the pav in two halves and roast them on the pan. (Recipe of the Pav is
shared above in the Pav Bhaji recipe)
Once they are cooked, remove, spread a little chutney on both, place the tikki in
between n enjoy your vada pav.
Macros:
Fat: 35 g
Protein: 26 g
Carbs: 6 g
For Puri:
Paneer: 30 gm.
Salt to taste
Ajwain: ¼ tsp.
Kasuri Methi: ½ tsp.
Ghee: ½ tsp.
Method:
Crumble the Paneer. Add salt, isabgol, ajwain, and kasuri methi to it. Add ghee
and knead it to make a dough.
Make small puris out of it and cook it in air fryer or oven for 10 minutes.
For filling add coriander, mint and onion.
For the Paani, take coriander and mint in equal quantity. Add 1 green chili, little
black salt, 1 drop of stevia, and add little chaat masala and grind the entire thing.
Add water to it and your paani is ready! Enjoy!
Macros:
Fat: 10 g
Protein: 5 g
Carbs: 3 g
VEGETARIAN OMELETTE/CHILLA
(KETO & LOW CARB)
Ingredients:
Method:
In a blender put paneer, husk, salt, turmeric, and hing and blend it, add water as
per consistency.
Take out the mixture in a bowl and add cumin seeds. In a non-stick pan add a
little butter and spread the batter, top it with chopped Coriander, green chilies,
and ginger.
On a medium flame, let it get cooked from one side and carefully flip like you flip
an omelette. Cook well n serve hot.
Macros:
Fat: 24 g
Protein: 18 g
Carbs: 2 g
SHAHI PANEER
(KETO & LOW CARB)
Ingredients:
Method:
Cut paneer into bite sized pieces. In a blender, blend together onions, garlic, and
almonds with a bit of water. Blend it to a smooth paste.
In a pan, heat butter. When hot, add bay leaf, cardamoms and cinnamon. Let the
aroma hit you.
Now add the onion-almond-garlic paste and sauté on a medium flame for about
2-3 minutes.
Add the turmeric powder, coriander powder, Shahi Paneer Masala, and chili
powder and mix well.
Add the tomato purée at this point. (If on initial stages of Keto, skip this step, it
won’t make much difference)
Sauté for about 2 minutes more (if the masala sticks to the pan, add a bit of
water)
Now add the yogurt, cream, paneer, salt, and kasuri methi. Mix well.
Add in 1/4-cup water and let it cook until the gravy thickens to your desired
consistency.
Total macros:
P: 20 g
C: 4.5 g
F: 29 g