Keto at an Indian Restaurant? Here’s What You Can Order

Low-Carb Dining at an Indian Restaurant: Smart Options to Try

May 8, 2025

If you’re following a keto lifestyle, dining out can sometimes feel like a challenge—especially at places known for rice, breads, and rich sauces. But here’s the good news: an Indian restaurant may be one of the most keto-friendly spots to enjoy a flavorful, satisfying meal without breaking your carb count. With a variety of grilled meats, creamy curries, and veggie-forward dishes, Indian cuisine offers plenty of low-carb options that fit right into a ketogenic diet.

Navigating the Indian Menu with Keto in Mind

The key to eating keto at an Indian restaurant is focusing on protein-rich, low-carb dishes and avoiding common carb traps like naan, rice, lentils, and anything breaded or deep-fried in flour-based batters.

Start with tandoori dishes—these are marinated meats (like chicken, lamb, or shrimp) cooked in a clay oven. They’re bold in flavor and completely free of sugar or flour. A tandoori mixed grill platter, for instance, offers a satisfying variety of proteins without the carbs.

For a main course, look for creamy curries that aren’t thickened with flour or sugar. Butter chicken, chicken tikka masala, or saag paneer (spinach with cubes of Indian cheese) are great options. Just ask for no added sugar or starch—and skip the rice.

Paneer tikka, a grilled Indian cheese dish, is an excellent vegetarian option that fits well into keto macros. It’s rich in fat, moderate in protein, and low in carbs.

Complement your meal with low-carb veggies like sautéed spinach, cabbage, cauliflower, or eggplant. Many Indian restaurants offer these as sides or as part of a thali (combo plate), so don’t hesitate to ask your server about substitutions.

Smart Ordering Tips

Ask for no rice, no naan, no potatoes, and double up on protein or veggies.
Request cream-based sauces instead of tomato-based ones, which may contain added sugar.
Watch for sneaky carbs in chutneys—stick to yogurt-based raita instead.

Staying keto at an Indian restaurant is not only possible—it can be downright delicious. With grilled meats, rich sauces, and hearty veggie dishes, Indian cuisine delivers bold flavor without blowing your carb count. So next time you’re dining out, don’t skip the Indian spot—just order smart and savor every bite.