South Indian Food

10 South Indian Keto Diet Recipes Leave a comment

10 South Indian Keto Diet Recipes

Every state or region has a different specialty, main dishes, snacks, desserts and beverages. South Indian food is combined from five states of south which are Andhra Pradesh, Karnataka, Kerala, Tamil Nadu and Telangana. The impact of geographical as well as agricultural difference of the south influences the cuisine.

South India has certain similarities such as all these states have a hot and humid climate. The major crop of five of the states is rice and coconut. That is why the staple diet of the south Indian region is rice and coconut oil or coconut chutney.

Although, it has also been noticed that sea foods are very common in the South Indian region. The food is not as spicy as the North India region.

At times, we might feel that South Indian dishes might be healthy and low on carbohydrate but these speculations have been proven wrong. These dishes are high on carbohydrates and affect not only your weight but are also bad for heart health.

It is necessary to substitute your meal plan with a south indian keto diet with certain changes. If you have love for south indian, you can substitute the oil with coconut oil. Olive oil can also be used but coconut oil gives a south indian touch to the keto diet.

To avoid this and stay healthy, there are certain substitutes of the South Indian dishes to satisfy your craving and there is a bonus recipe in the end.

10 South Indian Dishes to stay fit and Healthy

1.     Keto Sambhar

It was necessary to keep this recipe in the beginning because if you love South Indian dishes, you can pair this up with literally anything. South Indian cuisine is basically incomplete without this. South indian keto diet will always be incomplete without a keto sambhar.

Sambhar is lentil based stew which is made from pulses and certain vegetables. Vegetables can be of your choice.

Here is the substitute recipe for people who want to stay fit and healthy

Ingredients

4-5 florets of cauliflower, medium chopped

1/3 bottle gourd, medium chopped

1/2 onion, medium chopped

Small tomato, medium chopped

1 tablespoon sambhar powder

1/2 tablespoon turmeric powder

Salt to taste

1 teaspoon mustard seeds

4-5 curry leaves

2 tablespoon olive oil or coconut oil

A pinch of asafetida

Instructions

·         Heat a pressure cooker for about 5-10 minutes and then add 2 tablespoons of olive oil.

·         When coconut or olive oil is well heated add mustard seeds and keep stirring until seeds start spluttering.

·         Immediately add curry leaves and asafetida.

·         The first vegetable should always be onion. Sauté it for 1 minute.

·         Add all your low carbohydrate and high protein vegetables which you have already chopped.

·         Add sambhar powder, salt, turmeric powder and water.

·         Close the lid and let it cook for 2 whistles. It will take you 30 minutes to cook the dish if preparation is done beforehand.

·         Serve it hot with rice, idli, dosa, vada or anything you like.

2.     Keto medu vada

Medu vada is like a salty doughnut made up of pulses and fried in oil. It is generally served with either coconut chutney or sambhar.

To make a healthy Keto medu vada, it is necessary to substitute the unhealthy ingredients. The South Indian keto diet needs to be flavorsome as well. This keto diet can help you satisfy your taste buds.

The exterior of the vada is crispier whereas the interior of it is very soft.

Ingredients

1 cup almond flour

½ cup coconut flour

2 teaspoon xanthan gum

1 tablespoon psyllium husk

Peppercorns, crushed

1 teaspoon ginger, finely chopped

2 teaspoon of green chilies, finely chopped

Coriander leaves, finely chopped

A teaspoon Cumin seeds

A teaspoon baking powder

Water

Olive oil or coconut oil

Instructions

·         Take a bowl and add almond flour, coconut flour, xanthum gum, salt and baking powder.

·         Mix it thoroughly.

·         Add ginger, green chili, peppercorns, cumin seeds and coriander leaves. Mix it again.

·         Add a little water and try to make it soft dough.

·         Brush a little olive oil and cover it with a cloth. Leave it for 10-15 minutes.

·         Take a small portion of the dough and flatten it.

·         Make a hole with your finger just like in doughnuts.

·         Heat the pan and add oil in it.

·         Fry this dough.

·         Ready to serve with either keto sambhar or keto chutney.

3.     Keto dosa

Dosa is like a main dish of South Indian but is made up of both rice and pulse. It has a very high carbohydrate amount if taken more than two at a time.

In this keto recipe of south indian keto diet, high calorie ingredients have been changed to low carbohydrate ones. Each serving has 4 gram of carbohydrates.

Ingredients

½ cup almond flour

3 tablespoons shredded low fat cheese

½ cup coconut milk

½ teaspoon cumin, grounded

½ teaspoon coriander seeds, grounded

Salt to taste

 Olive oil or coconut oil

Instructions

·         First step should be to take a bowl and mix all the ingredients and make a smooth batter.

·         Let it settle down for 7-10 minutes.

·         Heat up a non stick skillet.

·         Pour the batter and spread it using a spatula or by moving the pan. Use a little olive oil or coconut oil if the pan is not non-stick.

·         Let the dosa cook on low heat until it turns crisp.

·         Once the one side of the dosa has turned golden brown, fold the dosa and it is ready.

·         Serve it hot with either keto sambhar or keto coconut chutney.

4.     Keto idli

Idli is a light snack, generally eaten as a breakfast meal. It is also made up of rice and pulses fermented in a bowl. The keto idli is made with little substitutes.

Keto idli will take approximately 30 minutes to get ready. In a south indian cuisine, keto idli is made in a very different way so that it can be followed in a keto diet.

Ingredients

1 cup coconut flour

2 cup paneer

20 gram psyllium husk

1 teaspoon baking powder

4 tablespoon olive or coconut oil

2 teaspoon curd

Salt to taste

Water as required

 Olive oil

Instructions

·         In a grinder, add coconut flour, psyllium husk, baking powder and salt. Mix it once.

·         Add paneer, olive oil and curd. Grind it again.

·         If it feels a little hard, add a little water and make it soft.

·         Take small parts of dough and divide it into circular portions.

·         Flatten the dough a bit and brush them with a little oil.

·         Put the dough in a microwave idli container and steam for three minutes.

·         Serve it hot with keto chutney or keto sambhar.

5.     Keto appam/appe

Appam is generally made with fermented rice batter. They are very common in south India and can even be found in little stalls as a street food. Appam are like pancakes for South Indian people, eaten with chutney.

It is generally eaten for breakfast. Here, rice has been substituted with the grated cabbage.

Rice can be very unhealthy and disbalances the digestive system. To make south indian keto diet healthy and without rice, it is beneficial to substitute rice.

Ingredients

200 gram cabbage, grated

150 gram paneer

½ teaspoon ginger, finely chopped

1 teaspoon green chilies, chopped

½ teaspoon turmeric powder

½ teaspoon red chili powder

1 tablespoon curd

1 teaspoon lemon juice

½ teaspoon baking soda

Salt to taste

2 tablespoon olive oil or coconut oil

Instructions

·         In a bowl, add grated cabbage and salt. Mix it well.

·         Keep it aside for at least five minutes.

·         Squeeze out the excess water by putting the mixture in a cloth.

·         Add the cabbage mixture in a bowl.

·         Add all the ingredients and keep mixing it.

·         It will form dough of medium consistency.

·         Take small portions of dough and roll it into balls.

·         Heat the appam pan and brush it with olive oil

·         Put the balls in the cavities and brush the top with the olive oil.

·         Keep tossing the appam with the help of spoons.

·         Serve it hot with green chutney or keto chutney.

6.     Keto coconut rassam

Rassam is a difficult dish which includes many ingredients. The taste of the masala is very hard to maintain. It will require you to make it once or twice to reach perfection.

Generally, it is eaten with rice and has a combination of rassam rice but to continue with the keto diet, you can also pair it up with cauliflower rice.

Ingredients

1 cup coconut milk, thick

2 cups room temperature water

1 cup hot water

2 tablespoon tamarind

½ teaspoon salt

½ teaspoon green chili paste or green chilies, finely chopped

1 teaspoon ginger, either paste or finely chopped

1 teaspoon coriander powder

½ teaspoon cumin powder

½ teaspoon red chili

½ teaspoon pepper

½ teaspoon turmeric

A pinch of asafetida

1 tablespoon olive oil or coconut oil

Few fenugreek seeds

Curry leaves

Dried red chilies

½ teaspoon cumin seeds

½ teaspoon mustard seeds

Instructions

·         In a hot cup of water, soak tamarind for 30 minutes.

·         Strain the mixture and mesh the tamarind with the spoon so that the water is sieved through the strainer into a bowl.

·         Mix coriander powder, cumin powder, red chili, pepper, turmeric and asafetida to form a spice mixture.

·         Heat olive oil in a deep pan.

·         Add red chili, fenugreek, mustard seeds and cumin seeds. Sauté it.

·         Add curry leaves and again sauté it.

·         Add the tamarind water you strained in the first step. Add two more cups of water.

·         Add salt, spices, ginger and green chilies.

·         Let the rassam heat and simmer.

·         Add coconut milk and keep stirring it. A little tip, do not let it boil.

·         Close the flame and garnish it with coriander leaves.

·         Serve it with cauliflower rice.

7.     Keto uttapam

Uttapam is a dish which is famous worldwide in India. It is actually a thicker version of dosa. It is garnished with the vegetables.

Uttapam is also eaten by many people in the north india region. Many nutritionists and dieticians have also included it in the south indian keto diet.

Let’s see the recipe of keto uttapam.

Ingredients

For the batter preparation

2 tablespoon green chilies, chopped

2 tablespoon onion, chopped

2 tablespoon cilantro, chopped

¼ teaspoon cumin seeds

A pinch of asafetida

4 tablespoon almond flour

2 tablespoon yeast

Salt to taste

For batter

Water as required

1 teaspoon olive oil or coconut oil

Instructions

·         In a bowl, mix all the ingredients of the batter preparation.

·         To make it a batter, add water little by little until it is of medium consistency.

·         Heat a non stick skillet and brush it with olive oil or coconut oil.

·         Spread the batter on the skillet and let it cook until the lower portion is golden brown in color.

·         Flip the side and let it cook.

·         Serve it hot with keto chutney or keto sambhar.

8.     Keto vangi bhath

Vangi bhath is like a pulao which is made of rice, fried in spices. The traditional vangi bhath requires ghee and many unhealthy ingredients.

As it requires many spices, it is healthier to make vangi bhath with cauliflower rice. Cauliflower rice have been used as a most common keto recipe.

The recipe for keto vangi bhath is down below.

Ingredients

For spice mixture

1 bay leaf

1 teaspoon coriander seed or powder

1 teaspoon red chili powder

2 tablespoon coconut, shredded

1 teaspoon cumin seeds

4 cloves

½ teaspoon cinnamon, grounded

1 teaspoon sesame seeds

4 peppercorns, preferably black

General ingredients

2 tablespoon olive oil

1 teaspoon mustard seed

1 teaspoon cumin seeds

3 cup cauliflower rice

3 cup eggplant, finely diced

½ teaspoon turmeric

1 tablespoon coriander leaves, chopped

1 green chili, finely chopped

1 tomato, finely chopped

8-10 curry leaves

10-15 cashews

1 tablespoon coconut, shredded

Instructions

·         Soak the diced eggplants in salt water for 15-20 minutes. Drain it.

·         Keep the pan on a medium flame and dry roast the spice mixture together. For 3-4 minutes.

·         To the spice mixture add shredded coconut and sesame seeds. Continue roasting until the coconut turns golden brown.

·         Let it cool. Then grind the spices. After grinding, keep aside 2-3 teaspoon of mixture for the cauliflower rice

·         Heat the olive oil in a deep skillet. Add mustard seeds, cumin seeds.

·         Add onions and sauté for 3-4 minutes.

·         Add curry leaves and green chili. Stir it for about 20-30 seconds.

·         Add eggplants and turmeric in the skillet. Sauté for at least 5 minutes.

·         Add cauliflower rice, tomato, spice mixture. Mix everything and let it cook for about 10 minutes.

·         Roast cashews a bit and add it to the skillet.

·         Add coriander leaves and coconut to the skillet.

9.     Keto adai

Adai is also a dosa like dish which is made of lentils and drumstick flour. It is healthy and protein rich.

It is a famous Tamil cuisine. The coconut flour and olive oil makes it a healthier keto recipe.

Ingredients

200 gram paneer

2 tablespoon coconut flour

1 tablespoon psyllium husk

2 tablespoon yogurt

½ teaspoon turmeric powder

A pinch of red chili

½ teaspoon of cumin seeds

A pinch of pepper

½ teaspoon ginger, grated

A pinch of asafetida

Salt to taste

2 teaspoon olive oil

Instructions

·         In a grinder, add paneer, coconut flour, psyllium husk, and yogurt. Grind it until it is a smooth paste.

·         Except olive oil, add all the ingredients and mix it with dough.

·         Flatten the dough with the roller and transfer it to the flat skillet.

·         Cook on both sides with olive oil

·         You are ready to serve.

10.             Keto coconut porridge

Coconut porridge is like a warm cereal for breakfast. It can be a healthy keto diet recipe for light snack purposes as well.

Because of the pinch of coconut flavor in it, it makes it a south indian keto recipe.

Ingredients

1 beaten egg

1 tablespoon coconut flour

1 pinch of psyllium husk

½ teaspoon salt

½ teaspoon coconut oil or olive oil

4 tablespoon coconut cream

Instructions

·         Add the beaten egg, coconut flour, psyllium husk powder and salt in a bowl. Mix it well.

·         Melt the coconut cream and slowly add it in the mixture. Add olive oil as well.

·         It will give you a thick texture

·         Garnish with either coconut chutney or fresh fruits.

BONUS: KETO COCONUT CHUTNEY

Coconut chutney is used with basically every south Indian dish. It needs to be low carbohydrate and low fat for your health purposes.

This keto coconut chutney is such a delicious savior that it doesn’t feel like a keto recipe.

Ingredients

½ cup finely grated coconut

¼ cup of Bengal gram, roasted

4-5 green chilies

Salt to taste

½ cup yogurt

1 teaspoon coconut oil

3-4 curry leaves

½ teaspoon of mustard seeds

Instructions

·         In a grinder, add chilies and shredded coconut. Grind it nicely. If it’s more in quantity, then do in sets.

·         Add Bengal gram and grind again

·         Add yogurt and salt. Grind more.

·         Take a pan and heat the coconut oil. Add red chilies in it.

·         Add curry leaves and mustard seeds.

·         Put this mixture onto the chutney.

·         Mix well

·         Ready to serve.

 Let’s satisfy our south indian buds with these keto dishes.

Happy eating!

Leave a Reply

Your email address will not be published. Required fields are marked *

FLAT 10% OFF - Use Coupon: KETO10 | Explore Other Dietary Regimes
+