Low Carb Indian Food and Diet Plan

low carb indian food diet



Indian cuisine is a melting pot of the rich diversity that lives in India. And when you travel across its vast territory, the diversity reaches your plate as well. After you have paced the length and breadth of the country, you very well know that Indian dishes are loaded with lots of carbohydrates.

And, if you have decided to get rid of that sagging stomach, then it would be best to get rid of these carbohydrates and swap them with low carb Indian food alternatives.

The very first and obvious tweak you need to make is associated with your diet. Ditch all those foods that pile on your carb intake and switch to ones that have low levels of carbs; i.e., Low Carb Indian Food. The changes will not happen in a fortnight and you need to follow a regular diet religiously for some time to see a real transformation.

Let us take a look at what are the ideal elements that should be included in your Low carb Indian food plan.

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Benefits of Low Carb Indian food

Taking low carb food has amazing health benefits other than just weight loss. 

  • Reduced appetite: The worst effect of dieting is unbearable hunger pangs, as a result of which most people eventually give up on dieting. However, a low carb diet means eating fats and proteins which are extremely fulfilling and keep your stomach filled for a long time.
  • Reduction in belly fat first: This is one of the most important benefits of a low carb diet. It helps you cut down your belly first and simplifies losing weight even more quickly as compared to other diet plans.
  • Increased levels of High-density lipoprotein (HDL): Low carb food increases the levels of HDL in the body. A higher level of HDL means lower risk of heart diseases.
  • Reduce triglycerides: Triglycerides are basically fat molecules which can increase your risk of heart diseases. Carbohydrates are a big stimulant of fat molecules in the body and this is where low carbs come to your rescue.
  • A decrease in blood pressure: Studies have proven time and again that Low carb diets help you lower blood pressure which also reduces the risk of a number of diseases.

So, these are only a few of the too many benefits of Low Carb Indian Food. Now, let’s have a look at the food items and diet plans that are Low Carb yet Indian.


Major Foods to include in Low Carb Indian Diet Plan

Low carb Indian foods are touted to have a wide array of benefits. Most importantly, they lead to a reduction in your appetite and also cause weight loss. Studies have shown that when you cut down carbs and turn to eat more protein and fat, you end up having a very low intake of calories, which automatically reduces your appetite.

Include these small Low carb Indian food items in your diet to begin a slow and steady change.


Almonds have high levels of protein, fiber, and heart-healthy fat. You can soak five to eight almonds in water at night and eat them the next morning. You can also eat roasted almonds for some casual munching time.

Nuts and seeds

Nuts and seeds are a rich bunch of vitamins, minerals, and fats. You can decide to have an intake of Roasted soybean, roasted flax seeds, roasted sunflower seeds which are great for eating at any time of the day.

But if you are looking to introduce them in your lunch, then Rajma/kidney beans are great options. You can make Rajma tikki and garnish it with coriander and relish it with curd and mint leaves chutney. You can also make boiled kidney beans salad or bake them in a little cheese.

Moong Dal

Moong dal is a rich source of protein and serves as a great low carb Indian diet. You can either make moong dal chila or pancakes using this yellow or green split mung dal. Moong dal in lunch or moong dal soup is going to be a similar healthy diet.

Paneer or cottage cheese

Avid paneer eaters always look for including it in their meal in some form or the other. The most loved dish made of paneer is the lip-smacking Paneer bhurji added with veggies. You can eat paneer tikka as well in lunch or dinner and savor it with needed spices without adding any oil. Cubed paneer salad or curry of Palak paneer veggie can be added in your Low carb Indian dinner ideas.


Curd is great probiotic and is known to contain beneficial bacteria which improves digestion and treats an upset stomach. You can either eat plain curd or add some taste to by making smoothies using low carb fruits. Don’t mix chickoo, bananas, mangoes, or custard apples in the smoothie. 


Sprouts are another rich source of protein and help you cure a number of problems associated with the deficiency of protein. You can make mixed sprouts salad, sprouts Dosa, or cook it in little oil to make fried spouts.


Milk has a myriad of nutrients which help in the growth of the body. Drink it plain or flavored. You might also rely on soy milk available in the market. 

Egg white

Eggs can form a part of all the three meals of the day. Boiled, scrambled eggs in breakfast, egg curry in lunch and omelets in dinner.

Now, that you have an idea about what kind of items to include in your Low Carb Indian Food Diet, let’s also discuss about some of the breakfast, lunch as well as dinner ideas that you incorporate in your Low Carb Diet.

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Low carb Indian Breakfast

Low Carb Indian Breakfast Diet

One of the major advantages of eating Low-carb foods is that they effectuate a reduction in blood triglycerides. These triglycerides are fat molecules that increase your risk of heart disease. On the other hand, consuming low carbs is very helpful for people with diabetes as decreasing the intake of carbs reduces blood sugar and insulin levels in the body.

You can include these easy-to-make Indian dishes in your breakfast diet to downscale the carb intake. 

Low carb Indian breakfast ideas may include the following:

Smoked Salmon Scrambled Eggs

This is a healthy scrambled egg recipe which will cut down your carbs and feed you with protein and healthy omega-3 fats. The simple recipe entails lightly beating eggs in a bowl and mixing it with a smoked salmon. Before mixing it with egg, stir the salmon in cream, cheese, scallion, and capers.

Coat a small nonstick skillet with cooking spray and heat over medium. Now add the egg mixture and cook it for three minutes or until it is scrambled. The meal is going to give you sufficient amounts of vitamin A, vitamin C, calcium, iron, sodium, and potassium.

Sprout salad

This is probably the most commonly followed Indian breakfast at our home. You just need to mix boiled moong dal with chopped onions, capsicum and add lemon juice, vinegar, and chopped coriander to make a nutritious salad.

Low on the carb, this salad is rich in enzyme content which will boost your metabolic process and improve your blood circulation.

Moong Dal Chilla

Usually, besan or chickpea flour is used to make chillas. But if you have jumped the low-carb Indian food bandwagon, then moong dal chilla is a better alternative.

Moong dal chilla is a tasty Indian breakfast that fulfills your appetite for a low carb diet. It is rich in protein and if you want to have some added nutrition, then you can add some paneer and greens in it.


Low Carb Indian Lunch Diet

People who suffer from extreme levels of blood pressure can have a panacea for it in the form of low carb diets. These foods cause a significant reduction in blood pressure which in turn decreases the risk of other common diseases.

Take a look at some of the easy recipes that make great low carb Indian lunch ideas and also balance the savor needed for a scrumptious lunch.

Scrummy Coconut Lamb Curry 

Indians have their hearts full of love for chicken and lamb. Both chicken curry and lamb curry are a very popular Indian cuisine spiced up with brown onion, long red chili, celery sticks, garlic, garam masala powder etc.

While people in UK and USA are crazy for chicken curries, lamb curries are usually very popular in India. This coconut lamb curry is a tasty and easy-to-make low carb meal if you are eyeing on shedding some pounds.

Whole Roasted Lemon-Herb Chicken on a Bed of Vegetables

This is a tasty seasoned roasted chicken lunch diet which is rich in Vitamin A, Vitamin C as well as protein. In this recipe, the meat gets flavored and the skin becomes crispy.

The roasted chicken is laid on a bed of chopped carrot, celeriac, and turnips. You can make a mixture of other root vegetables as well.

Chicken Salad

This is an easy low carb lunch meal which you can include in your lunch diet in a week. The recipe has only one main ingredient which is crunchy, fulfilling and tasty chicken. It serves as a very wholesome diet consisting of fresh fruits and vegetables and makes a perfect diabetic recipe.

Slice the chicken and pineapple into ½-inch spears. Take slices on the plate and build a stack with the cabbage, chicken, grapes, apple chunks, and pineapple.

You can make a peanut dressing to sprinkle over the salad by mixing rice vinegar, soy sauce, peanut butter, honey, toasted sesame oil, fresh ginger, garlic, and crushed red pepper in a small bowl and stir it well.

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Low Carb Indian Dinner Diet

People, who restrict carbohydrate intake, are shown to have increased blood levels of HDL-cholesterol. The HDL cholesterol is inversely related to cardiovascular diseases. Low carbs in the diet also decrease C-reactive protein (CRP) can be measured in the blood which is responsible for inflammation.

Include these dishes in your dinner diet to cut see a reduction in your inflammation problems.

Grilled salmon and veggies

Grilled salmon paired with boiled or grilled veggies is a great low carb dinner option. Salmon does not contain carbohydrates and makes up a rich source of protein and calcium. So, while you are cutting down on carbs, you are improving the protein levels in your body, which is also helpful for hair growth.

Salmon is also enriched with Omega-3 fatty acids which aid in brain development. Therefore, salmon coupled with grilled vegetables such as steamed broccoli will be a great option. Broccoli is rich in many nutrients like vitamin K, iron, and calcium. 

Tofu and Mushroom Tikka

If you love those scrumptious paneer tikkas, then starting off low carb diet with delectable Tofu and mushroom tikka will be a cake walk. Tofu is like the blue-eyed boy of fitness freaks and gym buffs and why wouldn’t it be? Tofu is a rich vegan source of protein.

It is made by solidification of milk and then passing the resultant curds into soft white blocks. If you are not allergic to mushrooms, then you can even make some delicious tikka and scoff at a great low carb alternative for the dinner. 

Quinoa Pulav

If you are a rice aficionado and you need a post-chapatti rice element to have a contentment-filled meal, then ditching starch ridden rice will be easy for you. Quinoa is a South American grain which is a rich source of protein and monounsaturated and omega-3 fatty acids.

It is also easily digestible and is also considered to be healthy for heart patients. It is said to decrease the cholesterol levels and has antioxidants as well.


This is going to be a healthy combination of the nutrients lent by mixing low carb red onion, juicy tomatoes, goat cheese, olives, cucumber, lettuce. All the elements of this salad are a rich protein and iron powerhouse and serve as an amazing substitute for high carb dinner meals.

The leafy green vegetables contain rich doses of vitamins A, C, and potassium.



After you have read about these easy recipes and Low Carb Indian Food that help you scale down the level of carbs, we are sure you want to incorporate them in your diet. And, you should do it.

So, go ahead and try to include these Low Carb Indian Food Items in your diet plan and couple it with regular exercises to see effective results.


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