Diet by Priyanka
Keto roti with paneer tikka masala
Almond and psyllium husk roti with paneer tikka masala, curd and a cucumber salad. The full thali has about 33 g protein and 24 g net carbohydrate, the highest of any recipe in this library.
Why Priyanka makes this
It was a small get together at home, family dropping by on a weekend evening, and my mother put a roti on my plate without asking, same as she’s done my whole life. I didn’t want to make it a whole conversation in front of everyone, so I just ate it and spent the rest of dinner feeling like I’d undone something. That’s what pushed me to actually get a keto roti recipe working properly instead of just avoiding roti altogether. The almond and psyllium husk combination took a couple of tries, the first attempt tore the moment I tried to flip it, but once the dough rested long enough it behaved almost exactly like a normal roti. Now I can sit at that same table and eat the same way everyone else is eating, without anyone noticing anything different.
What you need
Serves 1, as two rotis with masala, curd and salad.
For the keto roti, which makes 2 to 3:
- ½ cup blanched almond flour
- 2 tbsp coconut flour
- 1 tbsp psyllium husk powder
- ¼ tsp salt
- 1 tsp ghee, plus extra for brushing
- ⅓ cup warm water
For the paneer tikka masala:
- 100 g paneer, cubed
- 1 onion, finely chopped
- 1 to 2 tomatoes, pureed
- 1 tbsp oil or ghee
- Ginger-garlic paste, garam masala, red chilli powder and salt
To serve:
- 100 g plain curd
- Cucumber and onion, sliced
How to make it
For the roti, mix the dry ingredients, rub in the ghee, then knead in the warm water until a smooth ball forms. Rest it covered for 10 minutes. Skipping the rest is what makes it tear.
Divide into portions, roll each between parchment sheets and trim into rounds. Cook on a hot tawa for 2 minutes per side until lightly spotted, then brush with ghee.
For the masala, sauté the onion until translucent, add the ginger-garlic paste, then the tomato, and cook down into a thick masala. Season, add the paneer and simmer until coated and heated through. Serve two rotis with the masala, curd and salad.
Nutrition per serving
| Calories | 805 kcal |
|---|---|
| Protein | 33 g |
| Fat | 61 g |
| Net carbohydrate | 24 g |
| Fibre | 8 g |
These figures are calculated from the quantities above, assuming you eat two of the three rotis the dough makes. Net carbohydrate moves with how much tomato goes into the masala and how thin you roll the rotis.
Who this suits
This is the recipe for a family meal where you want to eat what everyone else is eating. At 24 g net carbohydrate it is the highest in this library, so it suits a moderate low-carbohydrate day rather than a strict one.
Anyone holding to a tight daily carbohydrate limit should count this plate deliberately, or eat one roti instead of two.
Have a question about this recipe?
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More from Priyanka’s kitchen
Every published recipe is listed on the low-carb recipes page, with macronutrients listed for each.
If this one worked for you, these are close cousins from the same plans:
- Low-carb paneer and vegetable jalfrezi
- Paneer tikka with cucumber, onion and pomegranate
- Ghee-sauteed vegetables with paneer and cheese
- Grilled paneer with broccoli and capsicum
Recipes work best inside a plan built around your history and your routine. To start there, book a Discovery Call with Priyanka.
These meals come from the same plans Priyanka builds for PCOS, thyroid, prediabetes and fatty liver support.
Written by Priyanka Chanana, nutritionist, practising since 2021. Nutrition support runs alongside medical care rather than replacing it.