Low-carb recipes

Priyanka cooks these at home and photographs them as she goes. Each one is low in carbohydrate, built around protein and fat, and written up with the quantities she uses herself. The notes say what went wrong the first time, because that is usually the part that decides whether a recipe survives in your kitchen.

Why these recipes exist

Most people who cut carbohydrate stop within a month. The food turns repetitive, the Indian staples vanish, and family meals become a negotiation.

These recipes answer that problem. Ladoo at Diwali, roti at a family dinner, something warm next to your morning coffee: the point is to keep eating the way your household eats, built differently underneath.

The recipes

Forty recipes are published, with macronutrients per serving:

Keto peanut butter muffins227 kcal · 8.3 g protein · 4.9 g net carb

Ghee-sautéed vegetables with paneer635 kcal · 24 g protein · 8 g net carb

Coconut and almond flour ladoo142 kcal · 1.4 g net carb

Broccoli and paneer tikki148 kcal · 5.8 g protein · 2.3 g net carb

Mint lemon electrolyte water2 kcal · 70 mg sodium per cup

Grilled paneer with broccoli and capsicum550 kcal · 20 g protein · 5.5 g net carb

Keto mug bread with cheese370 kcal · 19 g protein · 5 g net carb

Broccoli, capsicum and onion stuffed omelette330 kcal · 21 g protein · 3.5 g net carb

Broccoli and egg bhurji580 kcal · 28 g protein · 9 g net carb

Keto roti with paneer tikka masala805 kcal · 33 g protein · 24 g net carb

Low-carb paneer and vegetable jalfrezi498 kcal · 24 g protein · 12.4 g net carb

Greek chicken salad bowl420 kcal · 35 g protein · 9 g net carb

Cucumber, onion and tomato raita145 kcal · 7.5 g protein · 11.5 g net carb

Creamy garlic cheese egg bowl410 kcal · 34 g protein · 4.3 g net carb

Capsicum egg rings175 kcal · 13 g protein · 2.5 g net carb

Dahi-marinated chicken curry210 kcal · 22.1 g protein · 2.1 g net carb

Paneer, cucumber and capsicum salad355 kcal · 20 g protein · 10.2 g net carb

Dry paneer sabzi with capsicum and tomato438 kcal · 24 g protein · 11.5 g net carb

Chicken in a thick red gravy148 kcal · 13 g protein · 6.5 g net carb, per 100 g

Chicken seekh kebabs with green chutney415 kcal · 58 g protein · 10.8 g net carb

Coconut chutney with curd and tadka110 kcal · 2.3 g protein · 4.2 g net carb

Grilled chicken with lemon and herbs310 kcal · 51.2 g protein · 3.4 g net carb

Chicken curry with boiled rice360 kcal · 26 g protein · 47 g net carb

Pan-seared chicken breast medallions285 kcal · 50.2 g protein · 1.8 g net carb

Devilled eggs with green chutney182 kcal · 12.8 g protein · 1.9 g net carb

Dry paneer chilli386 kcal · 21.4 g protein · 14.8 g net carb

Chicken in a smooth tomato gravy135 kcal · 12.4 g protein · 5.8 g net carb, per 100 g

Egg crepe with green chutney175 kcal · 13.2 g protein · 2.1 g net carb

Keema with cauliflower rice365 kcal · 42.4 g protein · 11.2 g net carb

Baked almond flour biscuits89 kcal · 2.8 g protein · 2.5 g net carb, per biscuit

Chicken tikka salad with a mayo drizzle398 kcal · 34.2 g protein · 11.2 g net carb

Paneer bhurji plate with raita and chutney465 kcal · 28.2 g protein · 13.6 g net carb

Omelette wrap with capsicum210 kcal · 13.4 g protein · 5.8 g net carb

Grilled zucchini with tomatoes82 kcal · 2.1 g protein · 5.5 g net carb

Air fried zucchini chips76 kcal · 2.4 g protein · 4.2 g net carb

Low carb paneer kheer381 kcal · 14.7 g protein · 3.2 g net carb

Paneer cubes with cherry tomatoes and chilli flakes456 kcal · 27.3 g protein · 5.4 g net carb

Paneer tikka with cucumber, onion and pomegranate392 kcal · 28.4 g protein · 17.1 g net carb

Boiled egg kachumber salad186 kcal · 14.2 g protein · 8.6 g net carb

Low carb keto rice with vegetables138 kcal · 4.2 g protein · 6.8 g net carb

How the nutrition figures were worked out

Every figure comes from Priyanka’s own kitchen records, calculated from the quantities listed on each page. Where a number moves with how much ghee your pan absorbs or how thin you roll a roti, the page says so.

Treat them as close estimates for the recipe as written. Change the portion and the numbers change with it.

More recipes are coming

Four recipes came down this week, each of them the same dish or the same method written twice. Two more came back once Priyanka corrected what was in the photograph. A chocolate mug cake is still photographed and unwritten.

Reading behind the recipes

Two questions come up often enough about the ingredients in these recipes to have pages of their own:

• Are eggs safe if you have high cholesterol: what the recent evidence found, and what actually moves a lipid profile
• Vegetarian protein on a low-carb plan: where the protein comes from when dal is a side rather than the source

Cooking low carb without a plan behind it

Recipes on their own rarely fix weight, thyroid symptoms or blood sugar. They work when they sit inside a plan built around your history, your routine and what your body is doing now.

If that is what you are after, book a Discovery Call with Priyanka and start there instead.