06 Apr 10 Best Indian Keto Breakfast Recipes for Vegetarians – Low Carb Ideas
What is Keto Diet and How does it Help?
Keto diet is one of the upcoming diet trends which is not only effective but can also be enjoyed by people who love to eat. Keto diet for Weight Loss is basically the one in which you need to eat food items which are high in fat content and low in carbohydrate content. Your keto diet should include 75 percent fat, 20 percent protein and 5 percent carbohydrates.
During a keto diet, the process of ketosis takes place, which uses fat to make ketones, and uses it as an energy source for your body during the absence of glucose formation.
What a Keto Breakfast food should have?
Your keto breakfast food should be high in good fat content, moderate in protein content and very low in carbohydrate content. Some of the Indian vegetarian food items which are keto friendly include dairy products such as paneer, Cauliflower, sour cream, yogurt and cream, berries, green leafy vegetables such as spinach and broccoli.
With these you can also drink Low carb Keto Protein Shakes as breakfast to feel fuller for long.
Lets discuss Keto Breakfast recipes with only Indian Foods.
10 Indian Recipes for Keto Diet
1. Mashed Cauliflower
It’s a Low carb Vegetable hero and with frying it, you can make it high fat food. Which means Low carb High fat food, which is perfect recipe for vegetarian ketogenic diet by Headbanger’s Kitchen.
Ingredients:
- 1 chopped cauliflower
- 1 tbsp coconut oil or olive oil
- Salt to taste
- Pepper or black salt (optional, to taste)
How to make:
- Take a pan and put around 2 cups of water to boil. Put the chopped florets in the pan and let them boil for around 7-10 minutes.
- Remove the water entirely from the cauliflower and add oil, salt and pepper to taste.
- Blend it in a blender and mash the mixture entirely.
2. Keto Upma
Enjoy this Keto Upma recipe with this healthy and effective breakfast recipe.
Content: Fat- 20 g, Protein- 5 g, Carbohydrates- 9 g, Fiber- 3 g, Calories- 223
Ingredients:
- 1 cup cauliflower florets
- 2 tbsp ghee
- 1 tsp of cumin seeds
- 1 tsp of mustard seeds
- 1tsp of grated ginger
- 1 cup chopped onions
- 1 green chili
- 3-4 curry leaves
- ½ cup peanuts
- Salt as required
- ½ cup freshly chopped coriander leaves
How to make:
- Blend the cauliflower florets in a blender until they are of minute consistency.
- Heat a pan and put 2 tablespoons of ghee.
- Add 1 tsp of cumin seeds and 1 tsp of mustard seeds and let them splatter.
- Add 1 tsp of ginger and 1 cup of onions and let them turn brown.
- Add one whole green chili (deseeded to reduce spiciness), 3-4 curry leaves and ½ cup peanuts and mix well.
- Add salt and some water and mix well. Add the blended cauliflower in it and mix well. You can add salt again if required.
- Cover it with a lid and let it cook for a while, until all the water has drained out. Keep on checking occasionally and stirring it to not let it stick on the bottom.
- Garnish with freshly chopped coriander leaves and serve hot.
3. Fried Paneer Pakora
North Indian vegetarian’s Favorite snack, due to its high Fat and low carb properties, you can eat as Keto Breakfast.
Content: Fat- 19.5 g, Protein- 4.3 g, Carbohydrates- 11 g, Fiber- 5.7 g, Calories- 224
Ingredients:
- 1.5 cups shredded cabbage
- 1 cup chopped onions
- 1 tsp ginger paste
- 1/3 cup flax seeds
- 2 tbsp coriander
- ¼ cup chickpea flour
- 2 tsp finely chopped green chilies
- ¼ tsp turmeric powder
- ¼ tsp chaat masala
- ¼ tsp red chili powder
- Salt to taste
- Coconut oil to fry
- Paneer cubes
How to make:
- Mix all vegetables, ginger paste, coriander and spices. Add ground flax seeds and chickpea flour.
- Add boiling water and mix till you get a “ball-forming” consistency.
- Heat oil in a deep pan. Mix the paneer cubes in the batter and put them in the oil to fry along with an even covering of batter.
- Fry them properly until they are golden and crunchy. Serve hot.
4. Low Carb Naan and Shahi Paneer
This recipe is for those who can’t skip roti even in morning. This Breakfast dish gives 100% satisfaction to all Indian Vegetarians.
4.1 Low Carb Naan
Content: Fat- 17.5 g, Protein- 4 g, Carbohydrates- 25 g, Fiber- 19 g, Calories- 271
Ingredients:
- ½ cup coconut flour
- 1.5 tbsp psyllium husk powder
- ½ tsp baking powder
- 1.5 cups hot water
- 1 tbsp minced garlic
- ¼ tsp salt
- 2 tbsp coconut oil
How to make:
- Mix coconut flour, psyllium husk powder, baking powder, salt and coconut oil.
- Add hot water to make thick dough. Knead well and let the dough for 15 mins.
- Roll a small ball and flat it out with a rolling pin to make it like a thick roti.
- Heat a pan and cook it well on both sides. If it puffs up, you have made it perfectly.
4.2. Shahi Paneer
Keto Dieters another favorite high fat, high protein curry recipe. Even Paneer is one of the main high protein food for muscle building.
Ingredients:
- 1 tsp oil
- 15 cashew nuts
- 7 almonds
- 4 cardamom pods
- 1 cup chopped onions
- 1 tbsp ghee
- 1 tsp cumin seeds
- 3-4 bay leaves
- 4-5 cloves
- 2 star anise
- Black cardamom
- 1 tsp cumin powder
- 1 tsp garam masala
- 1 tsp turmeric powder
- 1 tsp coriander powder
- 1 tbsp yogurt
- 8-9 strands saffron (optional)
- ½ tsp red chili powder
- 1 bowl paneer cubes
- 2 tbsps full fat cream
How to make:
- Heat oil in a pan and add cashew, almonds and cardamom and roast them for while. Keep them aside.
- In the same pan, heat oil and add onions and cook them for a while until slightly brown. Let them cool for a while.
- In a blender, take these onions, add water, and the roasted nuts, and make them into a smooth paste.
- Heat ghee again in a pan and add other whole spices such as bay leaves, star anise, cardamom, cloves and cumin seeds. Add this mixture to the blended paste.
- Add other dry spices mentioned above such as red cumin powder, garam masala, coriander powder, turmeric powder and salt, and cook for another 2 minutes. Add yogurt thereafter.
- Add red chili powder, saffron, and paneer. Mix well and switch the stove off. Add cream.
5. Keto Poha
Easy and tasty poha recipe by Headbanger’s Kitchen, when you are not in cooking mood.
Content: Fat- 20 g, Protein- 7 g, Carbohydrates- 9 g, Fiber- 5 g, Calories- 252
Ingredients:
- 1 cup cauliflower florets
- ½ cup peanuts
- 1 tsp olive oil
- 1 tbsp butter/ghee
- 1-2 tsps mustard seeds
- 4-5 curry leaves
- 1 cup chopped onions
- 1 tsp turmeric powder
- Salt as required
- 1 green chili
How to make:
- Blend the cauliflower florets in a blender until they are of minute consistency.
- Cut the remaining stalks of cauliflower into small cubes.
- Put them in salted boiling water and cook them for 5-10 mins.
- Heat a pan and add ½ cup peanuts and roast them for a while. Keep them aside after they are roasted properly.
- Heat 1 tsp olive oil and 1 tbsp of butter or ghee in the same pan. Add 1-2 tsps of mustard seeds and 5-6 curry leaves and let them splatter.
- Add 1 cup chopped onions and cook them until slightly brown. Add salt and turmeric powder thereafter and mix well.
- Add the roasted peanuts and one green chili (deseeded to reduce spiciness). Add the blended cauliflower and more salt if required. Add water and mix well.
- Add in the cauliflower cubes (which will act as fake potatoes for your poha, and is an optional step). Close with a lid and let it cook for a while. Serve hot with a garnish of fresh coriander leaves and lemon juice.
6. Grilled Cheese Sandwich
Cheese another famous keto friendly food like paneer with High Protein and fat with low Carbohydrate. Another great keto recipe by Headbanger’s Kitchen.
Content: Fat- 69.95 g, Protein- 25.84 g, Carbohydrates- 18.14 g, Fiber- 12, Calories- 803
Ingredients:
For the Bread:
- 1 cup almond floor
- 2 eggs
- 1.5 tablespoons psyllium husk powder
- ½ tsp baking powder
- 2 tbsp butter
For Filling:
- 2 cups shredded cheddar cheese
- 1 tbsp butter
How to make:
- To make the bread, mix 2 tbsp of almond flour, 1.5 tbsp of psyllium husk powder, baking powder and butter. Mix well.
- Add 2 eggs and mix to form a thick batter.
- Spread it evenly in a square bowl and put it in a microwave oven for 1.5-2 minutes.
- Remove the bread from the oven and slice it into 2 parts. Put the shredded cheese between them.
Heat a pan and add some butter. Cook the sandwich properly by flipping it properly on both the sides, until the cheese melts. Serve hot.
7. Masala Idli
Masala Idli recipe by Keto Rasoi, Looks like North Indian transformation of healthy South Indian vegetarian Food. You will love it in breakfast, as it’s easy to digest and light.
Content: Fat- 37.4 g, Protein- 7.9 g, Carbohydrates- 8.7 g, Fiber- 7.9 g
Ingredients:
- ½ cup almond flour
- 2-3 chopped green chilies
- 4-5 curry leaves
- 6-7 chopped coriander leaves
- ½ tsp mustard seeds
- ½ tsp cumin seeds
- ½ tsp chana dal and urad dal (both optional)
- 2 tbsp yogurt
- Chopped ginger
- ¼ tsp baking powder
- ¼ tsp baking soda
- ¼ tsp hing
- 1 tsp ghee or butter
- Salt to taste
How to make:
- Take a pan and heat some oil in it. Add cumin seeds, mustard seeds, hing, ginger, curry leaves and green chilies. Let them roast for a while.
- Add chana dal, urad dal, if you have them as an option. Add almond flour and then cook further.
- After it is cooked for a while, take it off the stove and then add yogurt, baking powder, baking soda, chopped coriander leaves, and mix well. Prepare the batter to be of thick consistency.
- Take a microwave safe bowl which is deep and grease it with ghee or butter.
- Pour in the mixture and cook it in the microwave for 2 minutes. Keep on checking whether it is cooked or not with the help of a toothpick or a knife.
Serve hot with yogurt.
8. Pongal Khichdi
Famous South Indian Ghee Khichadi with cauliflower rice and moong dal by keto rasoi, With Loads of good fat.
Ingredients:
- 1 grated cauliflower
- 2 tbsp ghee
- ½ tsp cumin seeds
- ½ tsp mustard seeds
- Grated ginger
- ½ cup yellow moong dal (split or whole)
- 1 chopped green chili
- 4-5 curry leaves
- 3-4 peppercorns
How to make:
- Take a pan and heat some ghee in it. Add cumin seeds, mustard seeds, green chili, ginger, curry leaves and peppercorns. Cook till they are a bit roasted.
- Add the yellow moong dal to it and slightly mix it.
- Next, add the cauliflower to it along with 1 to 2 cups of water.
- Transfer the entire mixture to a pressure cooker and cook until 3 to 4 whistles. Serve hot.
9. Keto Dosa
Dosa but not with Rice and Blackgram, Its made of Coconut, almond flour by Headbanger’s Kitchen. Yeah its Keto vegetarian diet, we can’t use high carb rice.
Content: Fat- 12 g, Protein- 1 g, Carbohydrates- 4 g, Fiber- 2 g, Calories- 125
Ingredients:
- 100 grams coconut
- 1 tsp ginger
- 1 green chili
- 2 tbsp coconut oil
- 2 tsp mustard seeds
- 1 dried red chili
- 3-4 curry leaves
- 1 tsp hing
- 1 tsp cumin powder
- 1 cup almond flour
- 2 tbsp of grated mozzarella cheese
- 2 tbsp coconut milk
- Salt to taste
How to make:
- Add coconut, ginger, green chili and salt in a blender. Add 2 tbsp of water and blend until it forms a thick consistency. Transfer it in a bowl.
- Take a pan and add coconut oil and let it heat. Add mustard seeds, dried red chili, hing and curry leaves. Add the tadka to the bowl of chutney and mix well.
- In a separate bowl, take some almond flour, mozzarella cheese, coconut milk, cumin powder, hing and salt, and mix well. You need it to be of a thick consistency, but it should also spread well on the pan. Add more coconut milk if required.
- In a pan, spray some coconut oil and spread the batter to form a thin dosa like layer. Let it cook for a while on one side.
- Remove it from the pan after it is cooked well and fold it. Serve with the prepared chutney.
10. Keto Lemon Turmeric Rice
At Last for Rice lovers but sorry its main ingredient is cauliflower. Yeah as we know, we are talking about keto breakfast food. Rice is Big no and Cauliflower is the king. Great recipe by Keto Tadka.
Content: Fat- 16.3 g, Protein- 2.4 g, Carbohydrates- 7.4 g, Calories- 177
Ingredients:
- 1-2 cups grated cauliflower
- ½ cup chopped onion
- 2 tsp lemon juice
- 2 tbsp ghee
- ½ tsp mustard seeds
- 1 dried red chili
- ½ tsp turmeric powder
- Chopped coriander leaves
- Salt to taste
How to make:
- Take a pan and heat some ghee in it. Add mustard seeds, dried red chili, curry leaves and turmeric powder. Let them splutter and roast for a while.
- Add some water and lemon juice to it.
- Add the grated cauliflower to it along with salt. Cook for 10 minutes and check the taste. Add in salt and water according to the required consistency and taste.
- Take a separate pan and heat ghee in it. Add the onions and cook them until they are brown.
- Add the caramelized onions on top of the khichdi and garnish with coriander leaves. Serve hot.
How Much Calories in Breakfast in Vegetarian Keto Diet?
Even though you need to feed yourself on high fat food items during a keto diet, you need to make sure that you count your calories during the procedure. Calories are really important to count, even during a keto diet and even though you indulge in high fat and low carbohydrate content.
A normal keto diet produces around 1500 calories in day, out of which 70% is fat, which is around 1275 calories, and the rest from protein and fat content, which sums up to be roughly 225 calories. So if you divide the meals and presume that breakfast should be heavy, you can have a 400-500 calorie breakfast, and divide the rest in the remaining meals and snacks of the day.
Conclusion
Of course calorie counting is important. But given a vegetarian keto diet which is high in fat content, you would end up feeling full even after a small meal, which would not let you eat more calories. But that does not mean that calorie counting should be avoided entirely.
It is really important that you do not overindulge on the calories as it will increase your weight at the end. I am making this point clear to you because some people can lose weight easily while some need to count each and every calorie to not gain weight. So it is vital for some and not really important for all.
Between, If you guys are not big fan of Keto Diet, Then you can enjoy My Diet, which helped me to lose 20 kg and here you can find best breakfast recipes of my diet.
NOTE - Friends, I am not dietitian or Doctor, I write information here on the basis of my own 25 kilo weight loss experience and sometimes from online research. Please take doctor advice before applying any tip, as each and every human body is different.
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