The ketogenic diet and Indian food are a surprisingly excellent match. While you'll need to skip the rice and naan, Indian cuisine offers some of the most flavourful high-fat, low-carb meals you'll find anywhere. Here's how to enjoy Indian food while staying in ketosis.
Top 10 Keto Indian Dishes at Jaflong
Tandoori Chicken
Net carbs: ~2gFat: ~12g
The ultimate keto Indian dish — pure protein and spice
Lamb Seekh Kebab
Net carbs: ~3gFat: ~18g
Minced lamb with spices — naturally high fat
Chicken Tikka
Net carbs: ~2gFat: ~10g
Yogurt-marinated, tandoor-grilled
Paneer Tikka
Net carbs: ~3gFat: ~22g
High-fat cheese, grilled — perfect keto
Lamb Bhuna (no rice)
Net carbs: ~8gFat: ~20g
Dry-fried lamb in spices — eat on its own
Chicken Korma (no rice)
Net carbs: ~10gFat: ~25g
Cream and coconut — high fat, keto-friendly
Lamb Chops
Net carbs: ~2gFat: ~20g
Tandoor-grilled, bone-in — rich and satisfying
Saag Paneer
Net carbs: ~6gFat: ~18g
Spinach and paneer — keto-friendly vegetarian option
What to Skip on Keto
- Rice: ~45g carbs per portion — the biggest keto trap
- Naan bread: ~45g carbs per naan — skip entirely
- Poppadoms: ~15g carbs each — deceptively carby
- Onion Bhaji: ~20g carbs per portion (flour coating)
- Samosas: ~25g carbs each (pastry shell)
- Sweet chutneys: High sugar — use raita or lime pickle instead
Keto Ordering Strategy at Jaflong
- Starter: Tandoori Chicken or Seekh Kebab (virtually zero carbs)
- Main: Any curry WITHOUT rice/naan — eat the sauce and meat on its own
- Side: Ask for a side salad instead of rice — cucumber raita is also low-carb
- Beverage: BYOB dry wine or bring sparkling water — no sugary drinks