Veg Keto and Low Carb Recipes

VEG KETO AND LOW CARB RECIPES Squats and D3 initiative

COMPILED BY PRATICHI DIXIT, EDITING AND DESIGN BY MAROOF BHOJABHOY

CHEESY PANEER KALI MIRCH (KETO & LOW CARB)

Ingredients:        

Paneer: 100 gm. Butter: 5 gm. Salt to taste Black pepper: ½ tsp. Chili powder: A Pinch Shahi Paneer Masala (Everest Brand): ½ tsp. Water: ¼ cup Cheese slices: 2

Method:    

In a non-stick wok/pan, add the butter. Add the paneer cubes, salt, black pepper, a pinch of chili powder, and shahi paneer masala. Sauté till the paneer is browned lightly on all sides. Add water and the cheese slices. Keep stirring until the cheese melts completely and coats the paneer. Enjoy immediately.

Macros:  Fat: 32 g  Protein: 28 g  Carbs: 1 g Recipe Courtesy: PRATICHI DIXIT

PANEER SPINACH CHILLY (KETO & LOW CARB)

Ingredients:         

Paneer: 50 gm. Spinach: 100 gm. Spring onions: 10 gm. Soya sauce: 1 tsp. Ching's Miracle Chowmein masala: 5-10 gm. Coconut oil: 1 tbsp. Onion: 1/2 Green chilies: 2 Garlic: 2-3 cloves

Method:    

Heat the oil in a pan and add the sliced onions, garlic and chilies. Stir-fry till the onions become golden brown. Add chopped spinach and cook further on medium-high flame. Add the paneer cubes, soya sauce and miracle masala. The miracle masala has barely 1gm sugar in 12gms of masala so you can use it sparingly. Also, use the soya sauce carefully. Cook for a few minutes and add the spring onions for garnish at the end.

Macros:  Fat: 20 g  Protein: 9 g  Carbs: 4 g Recipe Courtesy: CHINMAYEE MISHRA

PANEER KOFTAS (KETO & LOW CARB)

Ingredients: For the koftas:

       

Paneer: 100 gm., crumbled Spinach: 200 gm., finely cut Cheese: 25 gm. Ghee: 5 ml Ginger: 1 inch piece Green chili: 2 Garam masala: ½ tsp. Salt to taste

Method:   

Mix paneer, spinach, finely chopped ginger, chopped chili, salt, and garam masala. Make small balls and add cheese cubes in between. In a pan, add around 5 ml ghee and pan-fry these koftas till cooked, about 5 minutes.

For the gravy:  Yogurt: 80 gm.  Ghee: 5 ml.  Green coriander: A handful  Salt to taste  Garam masala: ½ tsp.  Red chili powder: ½ tsp.  Jeera: ½ tsp. Method:    

In same pan, add ghee. Once hot, add jeera and let it crackle. Take curd in a bowl. Mix green coriander, salt, garam masala, and red chili powder. Pour it in the pan, mix nicely, and remove from heat. Now add the koftas to this gravy. Let them rest for a while to absorb flavors from gravy.

Macros:  Carbs: 6 g  Fat: 40 g  Protein: 24 g Recipe Courtesy: DEEPREKHA RAJPOOT

STIR FRY PANEER IN ORIENTAL VEGETABLES (LOW CARB)

Ingredients:           

Paneer: 100 gm. Poha/Flattened Rice: 25 gm. Capsicum: 50 gm. Onion: 1/2 Ginger and garlic: 1 tsp., grated Mushrooms: 4 medium, sliced Ching's Soya sauce: 5 gm. Ching's chilli sauce: 5 gm. Salt to taste Black pepper: ¼ tsp. Coconut oil: 1 tbsp.

Method:  

Soak poha in water for 10min, drain it and blend it into a paste with a few drops of soya sauce, salt, and crushed black pepper You can add a little water and give it a thick cake batter like consistency.

    

Coat paneer pieces with this n shallow fry in a non-stick pan. Remove the pieces and keep aside. Now add a little coconut oil in the pan and put grated ginger garlic and slightly sauté. Now add capsicum and onion and sauté till they r slightly cooked (don't overcook). Now add mushrooms, salt, crushed black pepper, and cook all the veggies. Add soya sauce, chili sauce and mix well. At last add shallow fried paneer n toss. Top it with shallots and enjoy.

Macros:  Fat: 39.5 g  Carbs: 37 g  Protein: 19 g Recipe Courtesy: SAKSHI GANGWANI

BELL PEPPERY PANEER (KETO & LOW CARB)

Ingredients:           

Paneer: 75 gm. Red Bell peppers: 50 gm. Onion: 10 gm. Garlic: 2 cloves Cheese: 1 slice Salt to taste Garam Masala: 1/2 tsp. Black Pepper powder: 1/3 tsp. Red chili powder: 1/4 tsp. Water: 1/4 cup Butter: 1/2 tbsp.

Tip: people new to keto (below 4-5 weeks), you can skip the onions! Method:       

In a pan, heat the butter. Pan-fry the paneer on both the sides until slightly browned. Take them out and keep aside. In the remaining butter add the garlic, onions and bell peppers. Sauté until the bell peppers are slightly soft and browned. Switch off the flame and let it cool. Now add it all in a blender, add 1/8th cup water and blend it into a smooth paste. Put the pan back on flame. Add the paste, the remaining 1/8th cup water, salt, garam masala, black pepper, and chili powder. Mix well and cook for 5-7 minutes or until the gravy thickens a bit. Add the cheese slice and mix until it melts completely. Add the paneer, mix well again and it’s done!

Macros:  Carbs: 4 g  Protein: 18 g  Fat: 27 g Recipe Courtesy: PRATICHI DIXIT

STUFFED MUSHROOMS (KETO & LOW CARB)

Ingredients:         

Butter: 5 gm. Chopped Garlic: 1 tsp. Green bell pepper: 100 gm. Paneer: 100 gm., grated Spinach: 150 gm., chopped Salt to taste Mushrooms: 5-6 Coconut oil: 5 gm. Mozzarella Cheese: 20 gm.

Method:   

Heat butter in a pan. Add garlic, finely chopped capsicum/green pepper, and grated paneer. Stir-fry and add chopped spinach leaves. Add salt and cook till all water dries up and the paneer-spinach mix is completely cooked. Take the mushrooms and clean them thoroughly. (I used baby bella mushrooms, you can use any mushroom like cremini or portabella or white button

   

mushrooms) Remove the stem and the gills of the mushroom to create a small round space in the mushroom. Marinate the mushrooms in coconut oil and salt. Stuff the mushroom with the paneer spinach mix and sprinkle mozzarella cheese on top. Bake this for 13 to 15 minutes. Garnish with chopped coriander.

Macros:  Protein: 23 g  Carb: 6 g  Fat: 35 g Recipe Courtesy: PAROMITA BHATTACHARJEE SINGH

PANEER AND CHEESE ROTI (KETO & LOW CARB)

Ingredients:  

Paneer: 100 gm. Cheese: 100 gm.

Method:     

Grate the two of them. Mix both in equal quantities. Spread on a non-stick pan in a round roti like shape. Cook on a low flame until lightly browned from the bottom. The mix being to soft isn't easy to flip so make sure to let the roti leave the pan entirely slowly bring it to the edge of the pan and remove it on a plate. Just turn the plate upside down to let it cook from the other side. This might be looking crispy in the photo bit is very soft and give the feel of a roti. You'll have three to four rotis depending on the size.

Tip: You can add some chopped greens or chilies. Or you can add seasonings of your choice too. Macros:  Carbs: 2 g  Protein: 39 g  Fat: 41 g Recipe Courtesy: RAVEEN PARDAL

METHI MALAI PANEER (KETO & LOW CARB)

Ingredients:        

Paneer: 100 gm., cubed Fresh fenugreek leaves: 100 gm. Yogurt: 100 gm. (divide in 2 equal parts) Ghee: 10 ml. Kashmiri red chili powder: 1 tsp. Coriander powder: 1 tsp. Turmeric powder: ½ tsp. Salt to taste

For curry (Blend everything)  1/4th slice onion  1/4th small tomato  1/2 tsp. cumin seeds  1 tsp. Ginger  1 green chili Soak the following in 50 gm. of yogurt:  Cloves: 2

   

Whole almonds: 5 Poppy seeds: 1 tsp. Green cardamom: 2 ½ inch cinnamon

NOTE: Soak all the ingredients apart from onion, tomatoes, ginger, and garlic in yogurt for 30 minutes and blend everything together and make a fine paste. Method:        

First wash and chop the methi leaves finely and keep aside. Take a pan. Add methi leaves and sprinkle little salt. Keep cooking until the water gets dried up. Switch off the gas and take out methi leaves in a bowl. In the same pan add 10 ml of ghee. Add cumin seeds. Once they begin to splutter pour in the blended curry paste. Keep cooking till oil separates from side. Add in coriander powder, turmeric, and salt. Now add methi leaves. Cook for a minute. Now add Paneer and 1 cup of water. Once the paneer soaks gravy simmer the heat. In rest of the yogurt add red chili powder, coriander powder, and little stevia and pour in. Give it a boil and turn off gas.

Macros:  Fat: 42.9 g  Carbs: 10.3 g  Protein: 26.3 g Recipe Courtesy: SAMTA DEEPAK

THALI PEETH (LOW CARB)

Ingredients:           

Rice flour: 30 gm. Chopped cabbage: 40 gm. Chopped green chili: 2 Coriander: A handful Ajwain seeds: ½ tsp. Heeng: A pinch Ghee: 10 ml. Salt to taste Garam masala: ½ tsp. Turmeric powder: 1/3 tsp. Lemon juice (few drops)/ optional

Method:     

Add all the ingredients (except ghee) to rice flour and knead to form moist dough (little more moist than the regular chapati dough). Keep it to rest for 20 minutes. Heat a tava properly and spread ghee. Take the moist dough n spread on tava rounded shaped like a roti. Keep dipping your hands in water while shaping as it keeps sticking on hands. It should be thick like stuffed paratha. Sprinkle more ghee over it n make a hole in between. Drop 2-3 drops of ghee in



between. Cover with lid n let cook on medium heat for 2-3 minutes. Change the side n cook without lid until browned.

Macros:  Fat: 10 g  Carbs: 25 g  P: 0.77 g Recipe Courtesy: VIDITA VARVANDKAR

KETO TACOS (KETO & LOW CARB)

Ingredients: For the taco:  Grated cheese (mozzarella/cheddar/gouda/parmesan/cheese cubes): 40 grams. This will make 2 tacos

For the filling: you can actually choose anything of your choice like veggies, paneer, eggs, chicken, etc. What I have used is:  2 eggs  Little bit of grated zucchini  1 tsp. yogurt  Some black pepper n chili powder to sprinkle. Method:      

In a non-stick pan on a medium heat, add in the grated cheese in a round shape. Let it melt and cook until browned on the edges. (It will take some time you have to be patient) When you see its evenly browned, take a spatula and remove it slowly from the pan (it will easily come out) While the cooked cheese base is still hot, give it a shape of taco (a U shape). Don’t let it get cold otherwise it will get crispy and will break when you bend it. Add in filling of your choice. I made some scrambled eggs and added that, topped with grated zucchini, some yogurt to top and some chili powder n pepper to sprinkle on top. Your awesome tacos are ready.

Note: I am adding only the macros of the taco. Filling can be anything of your choice. This cheese base is very versatile. You can crisp up both sides and eat it like a papad, khakhra, etc. You can sprinkle some seasoning of your choice. Macros:  Protein: 10 g  Carbs: 1 g  Fat: 9 g Recipe Courtesy: PRATICHI DIXIT

MUGHLAI SHAHI PANEER (KETO & LOW CARB)

Ingredients:               

Paneer: 80gm. Almonds: 15 Beaten Yogurt: 50 gm. Fresh cream: 2 tbsp. Saffron strands: 8-10 Rock Salt/ Sendha Namak: as per taste Cloves: 2 Dried black pepper: 5 Bay leaves: 1 Cardamom: 2 Big cardamom: 1 Cinnamon stick: 1 Butter/Ghee: 2 tbsp. Ginger grated: 1 tsp. Cumin seeds: 1/4 tsp.

Method:

         

Soak almonds overnight in water. Blanch to remove the skin and make a thick paste in blender with 1 tsp. water and 1 tbsp. fresh cream. Now heat 1 tbsp. butter in a pan n stir-fry paneer cubes. When brown and crispy, take it out and soak it in water. (for the sponginess) Now in the same pan, add the remaining butter. Add cloves, dried black pepper, bay leaf, cumin seeds, cardamom (both), and cinnamon stick. Let each splutter at low flame. Now add grated ginger to it, let it get little brown. Then add beaten curd to it. Add salt and stir it slowly. Let it thicken. In a bowl take 1 tbsp. cream and add saffron stands and mix it till it gets saffron color. When the curd becomes little thick, add almond paste to it. Let it cook for a while. Add paneer cubes to the bubbling almond and curd mixture in the pan. Now add saffron infused cream to it. Stir it properly, till the gravy gets a nice color. Now switch off the flame n serve this in serving bowl or plate Garnish it with finely chopped almonds and saffron stands

Macros:  Fat: 43.8 g  Protein: 21.1 g  Carbs: 4.6 g Recipe Courtesy: SWATI CHAWLA

TANGY DAHI PANEER GHOTALA (KETO & LOW CARB)

Ingredients:             

Mashed paneer: 200 gm. Butter: 20 gm. Yogurt: 3 tbsp. Kashmiri lal mirch: 1 tsp. Ginger garlic paste: 1 and ½ tsp. Garam masala: 1 tsp. Shahi Paneer masala: 1 tsp. Curry leaves Mustard seeds: ½ tsp. Salt to taste Coriander to garnish Half lime juice 2 finely chopped green chilies

Method:    

Heat butter in a pan and add the green chilies followed by ginger garlic paste, stir for a bit. Add all the masalas and mix it all. Then add the yogurt, mix well. Add the paneer and salt followed by 3/4 glass of water. Add the lime juice and coriander and let the paneer cook till it gets to a little dry consistency. Once it’s almost cooked, add mustard seeds and curry leaves tadka to it. Done.

Macros:  Fat: 43.7 g

 

Protein: 37.6 g Carbs: 3.3 g

Recipe Courtesy: MANOJ SALWE

AWADHI DAWAT (LOW CARB)

Ingredients:        

Basmati Rice: 60 gm. (uncooked) Soya chunks: 30 gm. Spinach: 100 gm. Yoghurt: 50 gm. Paneer: 25 gm. Ginger and garlic: 1 tbsp., grated Mint leaves: A few Ghee/coconut oil: 5 gm.

           

Saffron: a few strands Moti elachi: 1 Jeera/Cumin seeds: ½ tsp. Green Cardamom: 2 Jawetri: 1 Cinnamon: 2inch long piece Bay leaves: 3 Laung/Cloves: 2 Salt to taste Red chili to taste Garam masala /biryani masala: 2 tsp. Food color

Method:         

Soak rice for 30 minutes. Boil water in a vessel with salt and add all the whole garam masala (moti elaichi, cardamom, jawetri, cinnamon, bay leaf, laung) except jeera and add soaked and drained rice. Partially cook them, drain excess water n keep aside. Marinate boiled soya chunks with yoghurt, salt, red chili, and garam masala/biryani masala. In a pan add ghee/coconut oil and add jeera. Once it crackles add grated ginger n garlic. Sauté, now add chopped spinach and cook for 2 minutes. Add soya chunks with the remaining marinade, cover n cook for 10 minutes. Now add a few crushed mint leaves and some water bring it to a boil. Take out half of this gravy in a separate bowl. Now put a layer of boiled rice on the left over gravy. Top it with the separated gravy and then the last layer of rice. Garnish it with some grated paneer, Coriander leaves, ginger juliennes, saffronsoaked water, and a pinch of food color. Cover n cook for last 8-10 minutes. Enjoy biryani while on diet.

Macros:  Fat: 10 g  Carbs: 31.6 g  Protein: 19.3 g Recipe Courtesy: SAKSHI GANGWANI

GOBI/CAULIFLOWER UPMA (KETO & LOW CARB)

Ingredients:           

Cauliflower/Gobi: 80 gm. Finely chopped onion: 10 gm. Finely chopped bell peppers: 10 gm. Butter: 1/2 tsp. Mustard seeds: 1/4 tsp. Heeng/Asafetida: A pinch Curry leaves: 4-5 Garam Masala: 1/3 tsp. Chili powder: 1/3 tsp. Sambar masala: 1/3 tsp. (this is optional, I like that masala so used it, u can use any other of your choice) Water as needed

Method:

     

Grate the cauliflower with a hand grater or a food processor (of course wash the cauliflower first) Now heat the butter in a pan. Add mustard seeds, heeng and curry leaves. Let it crackle. Then add the onions, bell peppers and grated cauliflower. Mix well and cook for about 3-4 minutes. Then add salt, chili powder, garam masala, sambar masala and mix well. By this time it would look really dry, sprinkle some water and mix well (only sprinkle, don't go overboard with the water). Repeat this step whenever the upma seems too try. Cook it until the cauliflower is soft. Serve hot!

Macros:  Protein: 1.6 g  Carbs: 2.5 g  Fat: 4.1 g Recipe Courtesy: PRATICHI DIXIT

SAUTEED ASPARAGUS (KETO & LOW CARB)

Ingredients:       

Garlic: 5-6 cloves, crushed nicely Sesame seeds: 1 tsp. Butter/Coconut Oil: 10 ml. Chia and Flax seeds: 1 tsp. each (optional) Soya sauce or liquid amino (Keto friendly): 1 tablespoon Asparagus: 200 gm. (Can use green beans too) Bell peppers: 1 tbsp., chopped

Method:   

Take a pan. Heat oil/butter. Sauté garlic with sesame seeds, chia, flax seeds over medium-high heat for 3 to 5 minutes. Add and sauté asparagus until its crisp-tender. Add a tablespoon soy sauce; reduce heat to medium low. Cook 3-4 minutes or until asparagus is tender. Garnish with bell peppers and serve!

Macros:  Fat: 10 g  Carbs: 4 g  Protein: 2 g

Recipe Courtesy: SAMTA DEEPAK

PANEER STUFFED KARELA (KETO & LOW CARB)

Ingredients:         

Karela/Bitter Gourd - 80-100 gm. Paneer: 20 gm. Onion: 1/2 Ginger Garlic paste: 1 tsp. Jeera: ¼ tsp. Salt to taste Turmeric powder, chili powder, chaat masala, garam masala: ½ tsp. each Yogurt: 2 tsp. Ghee: 5 gm.

Method: 

Slit the karela & remove the seeds. Apply salt & keep it aside for some time. Boil

  

it in water, which will take the bitterness off. Don't cook it completely. For stuffing, add ghee, jeera, chopped onion, mashed paneer, add all the spices, ginger garlic paste, and salt. Add 1 tsp. yogurt and cook for around 2 minutes. For marinating, in a bowl add 1 tsp. yogurt & the spices. Mix and apply to the bitter gourd. Stuff it with paneer mixture n let it cook. Garnish with chaat masala & lemon. Enjoy!

Macros:  C: 4 g  Protein: 3.6 g  Fat: 12 g Recipe Courtesy: NEHAL MORE

ACHAARI PANEER (KETO & LOW CARB)

Ingredients:      

Paneer cubes: 100 gm. Butter: 1 tsp. Ginger Garlic paste: 1 tsp. Yogurt: 1 tsp. Juice of 1/4th lemon Achari Masala (Pickle masala): 1 tsp.



Salt to taste

Method:    

Take Paneer in a bowl. Add yogurt, ginger garlic paste, salt, lemon juice, and the masalas to it. Mix it all up to coat the paneer Add butter in a non-stick pan. Once it heats up, add the coated paneer. Cook for 10 to 12 minutes and it’s ready to be served. Garnish with coriander leaves.

Macros:  Protein: 21 g  Fat: 23 g  Carbs: 5 g Recipe Courtesy: MANOJ SALWE

PUNJABI KADHI WITH MIRCHI TADKA (KETO & LOW CARB)

Ingredients:             

Yogurt: 50 gm. Dry Chili (red or green): 2 Salt to taste Panch Phoran: 1 tsp. (panch phoran is an equal mix of methi seeds, kalonji, jeera, sarso and saunf). You can use only jeera and sarso, if not panch phoran. Red Chili powder: 1/2 tsp. Turmeric powder: 1/2 tsp. Garam Masala: 1/2 tsp. Kasuri Methi: 1 tsp. (optional) Onion: 1/2, thinly sliced Garlic: 2 cloves, chopped Butter: 1/2 tbsp. Water: 1/4 cup A pinch of heeng

Method: 

In a wok, heat the butter. When hot, add the dry chili, heeng and panch phoran. Once it crackles add in the onions and garlic to sauté.



In a bowl, add the yogurt, salt, chili powder, turmeric and garam masala. Mix well.  Once the onions and garlic are browned, add in the yogurt. Mix well and add water.  Add kasuri methi and cook till the kadhi gets a little thick. (It will not be as thick as the actual kadhi) Serve hot. Enjoy with rice on low carb. On keto, just enjoy the kadhi on its own. Note: you can add curry leaves too while sautéing the onions, it adds great flavor! Also, use a low carb yogurt (hung curd is preferable) Macros:  Fat: 4 g  Carbs: 4 g  Protein: 3 g Recipe Courtesy: PRATICHI DIXIT

CHEESE FINGERS (KETO & LOW CARB)

Ingredients:   

Cheese cubes: 4 Desiccated coconut: 10 g Water as needed

 

Curry leaves: A few Mustard seeds: A few

Method:   

Cut cheese lengthwise. Dip in water (you can use egg also to dip). Coat with coconut. On a slow flame let the coconut roast. Add in the curry leaves and mustard seeds to enhance the flavor of coconut. Serve hot (can be reheated in microwave).

PS: If you use egg to coat cheese make sure to season it. Be patient and keep flipping the fingers to roast evenly from all sides. Macros:  Carbs: 4 g  Protein: 22 g  Fat: 27 g Recipe Courtesy: RAVEEN PARDAL

HAANDI PANEER (KETO & LOW CARB)

Ingredients:              

Paneer: 100 gm., cut into cubes Medium/small onion: 1, very finely sliced Ginger garlic Paste: 1 tsp. Green chili: 1, slit lengthwise Fresh Coriander, chopped Small tomato: ½, very finely chopped Bay leaf (tej patta): 1 Yogurt: 100 gm., beaten Turmeric Powder: ½ tsp. Red chili powder: ½ tsp. Garam masala: ½ tsp. Black Pepper corns: 5-6, crushed into a powder Ghee: 20 gm. Salt to taste

Method:      

Cut onion into two halves, and slice very finely. Heat ghee, add onions, stir-fry till it turns brown. Reduce flame and add ginger garlic paste. Stir and add haldi, red chili powder, and garam masala. Mix. Add tomato, green chilies and tej patta. Cook for 7-8 minutes on low flame. Beat the yogurt with a spoon till smooth. Add it gradually and cook for 4-5 minutes till dry. Add salt. Add little water and boil. Add paneer and coriander leaves. Cook on low flame till masala dries up a little and coats the paneer pieces. Add the fresh powdered peppercorns to the paneer. Remove from flame.

Macros:  Fat: 45 g  Protein: 22 g  Carbs: 7 g Recipe Courtesy: MAROOF ALI BHOJABHOY

ZUCCHINI PANEER TIKKIS (KETO & LOW CARB)

Ingredients:  Paneer: 50 gm.  Zucchini: 60-70 gm.  Cheese: 1 cube  Isabgol: 1.5 tsp.  Egg: 1 whole  Salt to taste  Pepper and chili powder to taste  Jeera powder: ½ tsp.  Coconut oil: 10 gm. (You can also use Italian herbs instead of Indian spices) Method:   

Grate the zucchini and strain the water out. Grate paneer, cheese and add to the zucchini. Add the rest of the ingredients and mix well. Heat coconut oil in a pan and make small globs of this mixture and cook on a low flame for a few minutes both sides.

Macros:  Fat: 30.1 g  Protein: 22.9 g



Carbs: 2.8 g

Recipe Courtesy: CHINMAYEE MISHRA

FAT HEAD PIZZA (KETO & LOW CARB)

Ingredients:       

Shredded mozzarella: 1 and a ½ cup (80 grams) Cream cheese: 3 tbsp. Egg: 1 Almond meal: 2/3 Cup Dried oregano: ½ tsp. Dried basil: ½ tsp. Garlic powder: ½ tsp.

Method: (These ingredients will make 2 pizza base)     

Mix the cream cheese and mozzarella together; microwave it for about 30-60 seconds (until it melts). Then mix the remaining ingredients in, and combine it well together. Flatten the crust out, and roll it to a thin pizza base thickness, and bake it in your oven for 8-10 minutes at 425F/220C. Take it out of the oven and add your chosen ingredients on top. Put it back in the oven for 1-2 minutes and let the toppings crisp/melt.

Macros for 1 base: (additional you can calculate according to toppings)  Fat: 36.5 g  Protein: 19 g  Carbs: 5.7 g Recipe Courtesy: SONYA SHIRAAJ

PAN ROASTED PANEER (KETO & LOW CARB)

Ingredients:           

Paneer: 100 gm. Butter: 5 gm. Coriander powder: 1 tsp. Chili powder: 1 tsp. Turmeric powder: 1 tsp. Cumin powder: 1 tsp. Garam masala: 1 tsp. Roasted cumin powder: 1 tsp. Oregano: 1 tsp. Juice of ½ Lemon Salt to taste

Method:  

Cut paneer in small cubes. Add all the ingredients excluding butter & mix well. Take a pan. Add butter. Add paneer pieces. Roast well in butter till paneer looks little crispy.

Macros:  Fat: 24.8 g  Carbs: 1.2 g  Protein: 18.33 g Recipe Courtesy: SANGEETA GOSWAMI

STUFFED PANEER KULCHA (KETO & LOW CARB)

Ingredients: For Kulcha:  Almond flour: 25 gm.  Husk: 1 and a half tsp.  Salt to taste  Butter: 10 gm.  Yogurt: 2 tbsp.  Baking soda: 1 tsp. For filling:  Paneer: 2 cubes  Onion: 1 tsp., chopped  Coriander leaves  Salt and red chili powder to taste  Grated Cheese: 20 gm. Method:     

Combine n mix all ingredients for Kulcha and knead the flour. Make sure it is chapati sort of dough. Keep it to rest for 10 minutes. Meanwhile crumble paneer filling ingredients and mix. Take the dough and with the help of hands make it round. Then flatten it. Stuff Filling and again flatten with the help of hands. (Small size would be easier to shape by hands). Roast it over tava/oven. Spread butter over it when done.

Macros:  Fat: 21 g  Protein: 15 g  C: 6 g Recipe Courtesy: VIDITA VARVANDKAR

BHARWA SHIMLA MIRCH/STUFFED CAPSICUM (KETO & LOW CARB)

Ingredients: 

Capsicum: 1/2, seeds removed

For the filling:  Paneer: 50 grams, crumbled

       

Salt and pepper to taste Butter: 1 and a half tsp. Ginger-Garlic paste: 1 tsp. Garam masala: 1/2 tsp. Chili Powder: 1/2 tsp. Kasuri methi: 1 tsp. Cream: 1 tbsp. Cheese (can use any): 15 grams, grated

Method:      

Melt 1/2 tsp. butter and brush it all over the capsicum. Bake it in a pre-heated oven at 200 C for 7-8 minutes or microwave it for 2 minutes. Heat the remaining 1 tsp. butter. Once hot add the ginger garlic paste. Sauté until slightly browned. Then add the crumbled paneer, all the masalas, kasuri methi, and salt. Mix well. Now add the cream, mix and cook until dry. Now in the semi baked capsicum, add the layer of paneer bhurji. Spread some grated cheese on top. Bake for another 15 minutes or until the cheese on top is browned. If using microwave, cook for 3-4 minutes or until the cheese is browned! Enjoy the delicacy!

Macros:  Fat: 23.4 g  Protein: 12.5 g  Carbs: 2 g Recipe Courtesy: PRATICHI DIXIT

PANEER CROQUETTES WITH CHEESY PEPPER DIP (KETO & LOW CARB)

Ingredients: For the croquettes:  Paneer: 100 gm.  Husk: 1 tbsp.  Cheese cubes: 2  Butter: 5-10 gm.  Chili flakes to taste  Oregano to taste  Salt to taste  Coriander For Pepper Dip:  Cheese spread: 25 gm.  Cheese cubes: 2  Paneer: 10 gm.  Red bell pepper: 30 gm. Method:    

Grate paneer in a bowl. Add husk and rest of the seasoning. Cut small dices of cheese. Make croquettes from paneer and add cheese in the center and shape them. Heat butter in a pan, add the croquettes and shallow fry them on slow flame until crisp on the outside and melting cheese inside. Make sure not to add grated cheese, if so the entire paneer will crumble and result in a deconstructed heap. Patiently keep flipping for even cooking and

 

crispness from all sides. For the dip, roast the bell pepper on slow flame or in microwave. In a blender add cheese spread, grated cheese, grated paneer, and smoked bell pepper. Blend until smooth.

This dip can be used with any accompaniments of your choice. PS: Don't overuse cheese spread as it has carbs. Also, the Chips are just for plating Macros for croquettes:  Carbs: 1 g  Protein: 30 g  Fat: 50 g Macros for Dip:  Carbs: 6 g  Protein: 15 g  Fat: 20 g Recipe Courtesy: RAVEEN PARDAL

ADAI AVIAL (SOUTH INDIAN DISH) (KETO & LOW CARB)

Ingredients:       

Zucchini, cauliflower, broccoli, beans, Capsicum: All together 100 gm., cut lengthwise Yogurt: 100 gm. Jeera: 1/2 tsp. Green chilies: 1-2 Curry leaves Desiccated coconut: 30 gm. Coconut oil: 5 gm., for tempering

Method:     

Boil the veggies in a pan with salt and water along with a slit green chili. Don't let it cook much as it can get mushy. Has to be cooked soft. Grind the desiccated coconut with jeera and chilies coarsely. When the veggies are half cooked, add 1/2 spoon of turmeric powder and add the coconut mix. Simmer the veggies and allow them to absorb the coconut flavors.

  

When done get it off the stove and add the beaten curd and mix well. In another pan heat the coconut oil and add curry leaves and a pinch of mustard seeds. Add the tempering to the veggies mix and a dash of coconut oil.

Macros:  Carbs: 8 g  Fat: 11 g  Protein: 3 g Recipe Courtesy: SUDHA RAJAN

CHATPATI MIRCH (KETO & LOW CARB)

Ingredients:  Big green chili (the one we use for pakoras): 1  Mustard seeds: 1/4th tsp.  Methi dana: 1/4th tsp.  Cumin seeds: 1/4th tsp.

      

Dry Coriander seeds: 1/4th tsp. Asafetida (hing): A pinch Salt to taste Turmeric powder: ¼ tsp. Red chili powder: ½ tsp. Black pepper and Black salt to taste Coconut oil: 10 gm.

Method:    

Add oil in a non-stick pan and add all the dry masalas except salt, chili, and turmeric. Once it crackles remove from heat and put it in a blender, add a little water and blend once it cools down. All the masalas should blend well. Now in the same pan drizzle a little oil and add chopped green chili, sauté for 2 minutes and now add the masala paste. Add salt, turmeric, and red chili powder and mix well. Cover and cook on low flame for 5 minutes. Enjoy chatpati mirchi with paneer cheese palak paratha (Recipe is shared above)

Macros:  Fat: 10 g  Carbs: 4 g  Protein: 2 g Recipe Courtesy: SAKSHI GANGWANI

KETO PYAAZ KI KACHORI (KETO & LOW CARB)

Ingredients:     

Almond flour: 25 gm. Husk: 2 tsp. Ghee: 5 gm. Salt to taste Baking soda: ½ tsp.

For filling  Onion: 1 small /medium  Salt to taste  Cumin powder: ¼ tsp.  Coriander seeds: ¼ tsp.  Turmeric powder: ¼ tsp.  Khas khas seeds: ½ tsp.  Bay leaf: 1  Green coriander: A few leaves  Lemon juice: 1 tsp. Method:   

Knead the flour along with little water. Make sure it is not very tight or loose. Rest it for 15 minutes. Heat ghee. Crackle cumin seeds, mustard, and bay leaf. Add coriander seeds, chopped onion, turmeric, and salt and cook until golden. Add cumin powder, some khas khas seeds, and few lemon drops. Add coriander leaves. Take the dough. Round it n press with palms such that it is evenly spread. Add



stuffing and shape like kachori. Grease some ghee over it. Preheat oven at 180 degree. Bake it for 15 minutes or until golden. Enjoy with mint chutney.

Macros:  Fat: 17.3 g  Protein: 5.3 g  Carbs: 5.7 g Recipe Courtesy: VIDITA VARVANDKAR

ZOODLES (ZUCCHINI NOODLES) IN CREAMY SAUCE (KETO & LOW CARB)

Ingredients:  

Zucchini: 80 gm. Butter: 1 tsp.

    

Cream: 1/2 tbsp. Cheese slices: 2 Salt, pepper and chili flakes as per taste Mixed dry Italian herbs: 1/2 tsp. Water as needed

Method:       

Using a slicer cut the zucchini into thin slices lengthwise. (Do not cut the zucchini to measure 80 grams earlier. The zucchini needs to be whole and you measure after slicing it lengthwise) Now using a sharp knife cut the slices lengthwise to thin noodle like shape. Now in a non-stick pan, heat 1/2 tsp. butter. Add the zucchini noodles to it. Add a little bit of salt (keeping in mind that the sauce will have cheese slices and they are salty) and pepper and sauté for 2-3 minutes, until they are slightly soft. Once done, take them out and keep aside. Now for the sauce, add 1/2 tsp. butter, 1/2 tbsp. cream, 2 cheese slices, and 2 tbsp. water. Mix all well. Now add paprika / chili flakes, pepper and the herbs. Mix and cook until a thick consistency sauce is made. Now add the noodles, mix well and serve hot!

Macros:  Fat: 19.6 g  Protein: 8.3 g  Carbs: 2.8 g Recipe Courtesy: PRATICHI DIXIT

KHATTA MEETHA DAHI PANEER (KETO & LOW CARB)

Ingredients:      

Paneer: 100 gm., cut to finger size pieces Melted butter: 10 gm. Yogurt: 15 gm. Stevia to taste Salt to taste Black pepper: 2-3 pinches

Method:   

Mix butter, yogurt, stevia, salt, and black pepper to create a marinade. Coat the paneer with the marinade. Grill the paneer or pan fry for 15 to 20 minutes.

Macros:  Fat: 30 g  Protein: 19 g  Carbs: 1.5 g Recipe Courtesy: MANOJ SALWE

MASALA CHEESE CRISP (KETO & LOW CARB)

Ingredients:      

Butter: 1 tsp. Cheese cubes: 3 Oregano: as per taste preference Chili flakes: as per Spice preference Instant garlic powder: 1 tsp. Green chilies: 2, finely chopped

Method:    



Add butter in a non-stick pan. Heat to grease the surface. Then turn off the gas and let it cool. Grate the cheese cubes. Mix all the dry ingredients (Oregano, green chili, chili flakes, garlic powder). Mix it all well and evenly. Spread the mixture evenly on the greased pan surface. Turn on the gas at high flame. Observe the borders of the cheese. As they turn brownish, switch to medium flame and let it cook. Step 6 - Cook for about 2 minutes and once you see the top layer of cheese has melted to your liking, turn off the gas. Carefully Take it off the non stick pan, to your plate.

Note: You can use a little capsicum and onion for flavor if you are well adapted. All the ingredients except cheese are to provide flavor. You can experiment with other stuff

and adjust as per your liking. Macros: Fat: 20 g Protein: 11 g Carbs: 1.5 g Recipe Courtesy: PRATYUSH GARG

BROCCOLI PANEER METHI TIKKI (KETO & LOW CARB)

Ingredients:      

Broccoli: 3-4 florets Crumbled Paneer: 50 gm. Methi / Fenugreek leaves: A handful Cheese: 1 cube, grated Isabgol / Husk: 2 tbsp. Salt to taste

 

Seasonings of your choice like chili powder, pepper, garam masala, etc. Butter: 1 tbsp.

Method:    

Boil the broccoli for just 5 minutes. Take it out and blend until coarse. Then in a bowl, add the blended broccoli, crumbled paneer, chopped methi leaves, grated cheese, isabgol, salt, and all the spices. Mix well and make equal sized tikkis. In a non-stick pan, heat butter and cook the tikkis until browned on both sides.

Macros:  Fat: 28 g  Protein: 15 g  Carbs: 0.5 g Recipe Courtesy: NANDITA DIXIT

PANEER FRIED BROCCOLI RICE (KETO & LOW CARB)

Ingredients:      

Broccoli: 200 gm. Butter/Coconut oil: 10 gm. Paneer: 100 gm. Ginger garlic paste: 1 tsp. Soy sauce: ½ tsp. Salt to taste

Method:    

Grate or pulse broccoli in food processor until you get rice like texture. In a pan, heat 5 gm. ghee. Sauté paneer pieces until browned on both sides and keep aside. In the same pan, add rest of the oil + ginger/ garlic paste. After a minute add broccoli and stir-fry on medium to high flame for 2-3 minutes. Add a dash of soy sauce and salt. Add sautéed paneer pieces. Mix well and serve.

Macros:  Protein: 18 g

 

Fat: 35 g Carb: 1 g

Recipe Courtesy: ANAMIKA BHATTACHARYA

MASALA KARELA (KETO & LOW CARB)

Ingredients:      

Karela/ Bitter Gourd: 100 gm. Yogurt: 50 gm. Butter: 5 gm. Onion: 25 gm. Salt to taste Red Chili powder: 1 tsp.

  

Coriander powder: 1 tsp. Haldi: ½ tsp. Coriander: A few leaves

Method:       

Scrape the karela, rub with salt and haldi, and let it rest for two hours. Wash in water and squeeze well to remove the bitterness. Boil till they become soft and squeeze again. Mix all the seasoning and rub in and out of the karela. In a pan add butter and onions. Sauté till pink. Add karela and yogurt and cover with a lid and cook on slow flame. Cook till the entire masala and yogurt dries up. Garnish with coriander and serve hot.

Macros:  Carbs: 3 g  Protein: 11 g  Fat: 23 g Recipe Courtesy: RAVEEN PARDAL

LAUKI CHEESE BITES (KETO & LOW CARB)

Ingredients:        

Bottle gourd/Lauki: 100 gm. Cheese cube: 1, grated Ginger: 1 inch, grated Salt to taste Red chili powder and black pepper to taste Fresh Coriander leaves: A few Green chili: 1, chopped Coconut oil: 5 gm.

Method:   

Grate bottle gourd and keep it aside for 10min, now squeeze the excess water out and put it in the mixing bowl. Add all of the above ingredients except oil and mix well. Heat the appe pan and drizzle some oil in it. (If you don’t have an appe pan, just make it in normal pan). Put bite size portions in each mold and keep turning them so that they are cooked from all sides. Serve with yoghurt and mint dip.

P. S: Keep the portions small, so that they don't taste raw from inside. Cheese cooks faster than lauki so make sure the flame is low while cooking. Macros:

  

Fat: 11.5 g Carbs: 3.5 g Protein: 5.5 g

Recipe Courtesy: SAKSHI GANGWANI

CURD RICE (LOW CARB)

Ingredients:         

Rice: 40 gm. (Count uncooked) Thick Yogurt: ¼ cup Carrot: 1 inch piece Ghee: ½ tbsp. Heeng/Asafetida: 1 pinch Cumin seeds, Mustard seeds, Fennel seeds: ¼ tsp. each Dry Chilies: 2 Green Chili: 1 Chopped spring onions: 1 handful, chopped

Method: 

Cook the rice and keep it aside to cool. I usually overcook the rice a bit more

     

than usual when I make curd rice. Once the rice cools down, add in thick curd (adjust as needed). Cut a 1-inch carrot piece into juliennes. Heat the ghee in a pan. Once hot, add in heeng, cumin seeds, fennel seeds, and mustard seeds. Then add in dry chili and green chili. Let it all crackle. Then add in the julienned carrots and chopped spring onions. Sauté for about 30 seconds and add it to the curd rice. Add salt and mix well.

Macros:  Fat: 10.3  Protein: 5  Carbs: 36.9 Recipe Courtesy: PRATICHI DIXIT

LAUKI KA PARATHA (KETO & LOW CARB)

Ingredients:    

Lauki: 50 gm. (grated and boiled, remove water completely) Paneer: 50 gm., mashed Palak/Spinach: 50 gm., washed, dried and cut finely Ghee: 5 ml.

  

Green chilies: 2 Turmeric: ¼ tsp. Salt to taste

Method:   



Mix all (except ghee) and make dough. Make equal sized balls. Take clean poly paper, keep dough and press it with fingers making round pranthas. On non-stick tawa, add little ghee and place the prantha. Let it cook nicely (I keep plate on it for evenly cooking, then holding that plate we can revert it, as it is very delicate). Then and book on both sides and it’s ready. You can serve it with raita.

Macros:  Carbs: 1 g  Fat: 14 g  Protein: 7 g Recipe Courtesy: DEEPREKHA RAJPOOT

ZUCCHINI CHEESE BAKE (KETO & LOW CARB)

Ingredients:

         

Green zucchinis: 2, medium Green spring onions: 2 tbsp., sliced Fresh basil: 2 tbsp., minced (can use dry as well) Garlic powder: 1 tsp. Oregano: 1 tsp. Paneer: 150 gm., softened (cream cheese can also be used) Shredded Parmesan: ½ cup (40 gm.) Shredded mozzarella: 1 cup (80 gm.) Whipping cream: ½ cup (80 ml.) Salt to taste (be careful as parmesan is already salty)

Method:       

Pre-heat the oven to 350°F / 180 C. Chop the spring green onions finely. Mince the fresh basil. Slice the zucchini lengthwise. Can include chopped Broccoli as well. Soften the paneer in the microwave for 30 seconds in a large mixing bowl and soften it by mashing it. To the Paneer, add the green spring onions leaves, basil, zucchini, Parmesan cheese, 1/2-cup mozzarella cheese, garlic powder, oregano, salt, a dash of pepper, and cream. Stir with a spatula until all the ingredients are thoroughly combined. Pour the mixture into the dish evenly. Bake for 30 minutes. Remove from the oven and top with the remaining 1/2-cup of shredded mozzarella until it turns golden brown for another 20 minutes.

Note: This will yield a huge portion, so you can divide according to your requirements. Macros:  Fat: 86.8 g  Protein: 71.7 g  Carbs: 17.5 g Recipe Courtesy: SUDHA RAJAN

SAVORY OATS & VEGGIES (LOW CARB)

Ingredients:             

Rolled oats: 50 gm. Coconut oil: 10 ml. Cumin seeds/mustard seeds: ½ tsp. Green chili: 1, finely chopped Red onion: 1/2, finely chopped Turmeric: ½ tsp. Coriander powder: ½ tsp. Red chili powder (optional): ¼ tsp. Black pepper: ¼ tsp. Salt to taste 1 cup fresh mixed veggies (green beans, spinach, colored peppers, cilantro): as per diet Chopped cilantro, for garnish Lemon juice: 1 tsp.

Method:

      

Take a pan and on a low flame dry roast oats till they turn crisp. Keep stirring. Take out in a plate. In the same pan, heat oil. Add cumin/mustard seeds. Stir till the seeds crackle. Add finely chopped onions. Stir and sauté till the onions turn translucent. Add green chilies, sauté for few seconds. Add spices. Then add finely chopped veggies. Sauté for 2 minutes. Then add 80-100 ml water. Let it come to a boil. Now add the roasted oats. Add salt as required. Cook covered for 7 to 8 minutes. Once done, then add 1 to 2 tbsp. chopped coriander leaves. Stir and serve oats with mint chutney or lemon juice.

Macros:  Fat: 13.5  Carbs: 32 g  Protein: 7 g Recipe Courtesy: SAMTA DEEPAK

CHEESE BURST PANEER NAWABI TIKKA (KETO & LOW CARB)

Ingredients:

       

Paneer: 200 gm., sliced Ginger Garlic paste: ½ tsp. Small onion: ½ Yogurt: 1.5 tsp. Salt to taste Nawabi masala or any masala you like for tikkas: 1.5 tsp. Coriander Cheese slice: 2

Method:    

Cut paneer into 1 by 1.5 inch slim cubes. Place cheese in between 2 paneer cubes and keep it aside. Now grind the onion, yogurt, ginger garlic paste, salt, coriander, and masalas to a fine paste. Dip the paneer cheese combo into the blended masala. Grill the paneer for 15 to 20 minutes. Or you can pan-fry it too.

Macros:  Fat: 49 g  Protein: 46 g  Carbs: 3 g Recipe Courtesy: MANOJ SALWE

CRUSTY PANEER STEAK WITH GARLIC SPINACH SALAD (KETO & LOW CARB)

Ingredients:        

Paneer: 100 gm. Coconut oil: 10 gm. Salt and Black pepper to taste Red chili powder: ½ tsp. Coriander powder: ½ tsp. Ajwain: ½ tsp. Cumin powder: ½ tsp. Oregano to taste

Method:  

Mix all the dry masalas in a plate. Cut paneer cubes into medium thickness slices. Wrap these slices in dry masala and toast them on medium flame in a non-stick pan, add coconut oil for cooking. Serve with mint chutney.

For Spinach salad  Spinach: 100 gm.  Salt and Crushed black pepper to taste  Vinegar: ½ tsp.  Coconut oil: 5 gm.

In a pan heat oil and add garlic, sauté. Now add chopped spinach leaves and toss for 2 min. Season it with salt pepper and vinegar.

Macros for Paneer Steak:  Fat: 34 g  Carbs: 4 g  Protein: 18 g For the Spinach salad:  Fat: 5 g Recipe Courtesy: SAKSHI GANGWANI

BROCCOLI CUTLETS (KETO & LOW CARB)

Ingredients:  

Broccoli: 100 gm. Salt to taste

    

Pepper: 1/2 tsp. Chili powder: 1 tsp. Tandoori Masala: 1 tsp. Grated cheese: 40 gm. Butter: 5 gm. if making in oven, 10 gm. if making in pan.

Method:      

Blanch the broccoli for 10 minutes and strain all the water. Once it cools, grind it in a grinder until it's crumbled roughly. (Don’t make it a smooth paste). Squeeze out the excess water and add it in a bowl. Mix all the other ingredients well and make small equal sized cutlets. Place an aluminum foil in the baking tray. Melt 5 gm. butter. Brush some butter on the foil and some on the cutlets. Bake them for about 15 minutes (turn them around in between to cook both sides) or until it browns. Alternatively, if cooking in a pan, heat butter and cook the cutlets until browned on all sides.

Macros:  Fat: 14 g  Protein: 10 g  Carbs: 1 g Recipe Courtesy: PRATICHI DIXIT

CREAMY VEGGIES PANEER (KETO & LOW CARB)

Ingredients:          

Paneer: 150 gm. Spring onions: 20 gm. Tomato: 1 small, diced Broccoli: 25 gm., diced Spinach: 50 gm., cut Cabbage: 20 gm., julienned Cream: 5 gm. (If on low carb, can add some milk too) Coconut Oil/Butter: 10 ml. Ginger paste: 1 tsp. Cumin seeds, dried mint, Cumin powder, Garam masala, Dried dhaniya powder, Red chili powder, Salt, and Pepper to taste.

You can add whatever green vegetables you want. I recommend green bell peppers/red bell peppers/ mint leaves chutney

Method:

    

Add paneer and cream, and some water to a grinder or blender and blend well. Add oil or butter in a pan over medium heat, cumin seeds and ginger paste until the seeds splutter. Now add green onions and tomato and sauté until the onions are translucent. Oil should separate. Add all the vegetables and spices with salt and cook until vegetables are tender Now add the paneer and then add more spices to adjust as per your taste. Consistency can be as you like depending over what you would like to pair it with.

Macros:  Fat: 44 g  Protein: 29 g  Carbs: 4 g Recipe Courtesy: SHRUTI OCHANI

CHAWAL KI ROTI (LOW CARB)

Ingredients: 

Rice flour: 40 gm.

      

Chopped onions and tomatoes: 20 gm. each Salt to taste Chopped chili: 1 Coriander: A few leaves, chopped Cumin seeds: ½ tsp. Warm water to knead Ghee: 10 gm.

Method:     

Just knead the flour with all ingredients except ghee. Divide it into 2 equal balls. Roll over like a roti or round paratha very gently. It will keep on tearing from sides like makke ki roti. Just shape it round with palms n keep on rolling. Roast over tava with desi ghee until cooked from both sides. Enjoy the paratha hot with yogurt; don’t let it cool much as it won’t taste good when cold.

Macros:  Fat: 10.6  Protein: 2.4  Carbs: 33.1 Recipe Courtesy: VIDITA VARVANDKAR

ZUCCHINI CRUST PIZZA (KETO & LOW CARB)

Ingredients:        

Zucchini: 1, grated Salt to taste Pepper to taste Mixed dry herbs: 1/2 tsp. Grated cheese: 20 gm. Topping of your choice (I used mushrooms, bell peppers and spring onions) Husk: 2 tbsp. to bind (you can use egg to bind too) Butter to spread on the baking sheet.

Method:      

In a bowl, add the grated zucchini and salt. Mix and leave for about 1/2 an hour. Then squeeze out all the water that released from the zucchini. Add husk, pepper and mixed herbs. Mix well. Line the baking tray with aluminum foil and brush it nicely with butter. Now put the zucchini mix on the tray, pat it to make a round pizza base. Bake it in a pre-heated oven at 200 C for 7-8 minutes (until the base is slightly browned) Then take the base out, add a layer of cheese, then the toppings and some more cheese on top.

 

Bake again for around 12-15 minutes or until the cheese melts. Sprinkle some more herbs and chili flakes on top and enjoy it hot.

Macros if not using egg:  Carbs: 4.5 g  Fat: 6 g  Protein: 8 g Macros if using egg:  Carbs: 4.5 g  Fat: 11 g  Protein: 14 g Recipe Courtesy: PRATICHI DIXIT

PANEER JALAPENO BITES (KETO & LOW CARB)

Ingredients:       

Paneer: 100 gm. Olives: 10 gm. Jalapeños: 10 gm. Cheese: 1 cube Butter /coconut oil: 5 gm. Oregano, Garlic powder, Salt to taste Any pasta seasoning of your choice.

Method:     

Cut paneer into thin slices. Now sprinkle some salt, pasta seasoning, garlic powder and oil. Rub it on both sides of paneer slices. Now place them on the grilling tray of electric tandoor /oven. Top them with olives, jalapeño and cheese. Grill these for 10 minutes, depending on the heat of the appliance you are using. Take them out on a serving dish and sprinkle some oregano on top.

Macros:  Fat: 33 g  Carbs: 7 g  Protein: 23.5 g Recipe Courtesy: SAKSHI GANGWANI

TIKKI CHAAT WITH MINT CHUTNEY (KETO & LOW CARB)

Ingredients: For the tikki:  Paneer: 100 gm.  Cauliflower: 100 gm.  Husk: 1 tbsp.  Salt, pepper, and Chat masala to taste  Kasuri methi: 1 tbsp.  Jeera powder: 1 tsp.  Red chili powder: 1 tsp.  Onions: 50 gm. (optional)  Coconut oil: 15 ml For the chutney:  Curd: 100 gm.  Pudina powder: 1 tbsp.  Salt, pepper, red chili powder to taste  Spinach paste: 2 tbsp.  Apple cider vinegar: 1 tsp.  Edible Green color: A pinch (optional) Method:

     

Grate Cauliflower and add salt and red chili powder to it. Leave it for sometime and drain out the water so that it’s dry. Now add grated paneer and all other ingredients and make dough. Adjust the quantity of husk so that dough is tight enough. Now make small tikkis and pan fry them in oil. For chutney, mix the ingredients and blend it to get a smooth chutney. Garnish tikkis with some plain curd on top and followed by Mint chutney and some onion. Sprinkle chat masala on top. Enjoy.

Macros:  Protein: 33 g  Carbs: 7 g  Fat: 23 g Recipe Courtesy: MANANJIT SINGH

GOBI BHAJI (KETO & LOW CARB)

Ingredients: 

Gobi/Cauliflower: 100 gm.

       

Jeera: ½tsp. Garlic cloves: 2-3 Ginger: ½ inch Curry leaves Haldi: ½tsp. Red chili powder: 1 tsp. Green chili: 1 Coriander

Method:  

Add in all the ingredients in a cooker. Add in 5-6 tbsp. of water. Let it cook till 5-6 whistles. Once done and dry up the remaining water. Serve hot with cheese roti or paneer roti.

Macros:  Carbs: 2 g  Protein: 2 g  Fat: 0.5 g Recipe Courtesy: RAVEEN PARDAL

PANEER KOLHAPURI KEEMA (KETO & LOW CARB)

Ingredients:        

Mashed paneer: 100 gm. Kolhapuri masala: 1 tsp. Half finely chopped onion Salt to taste Green chilies: 2, slit Ginger garlic paste: 1 tsp. Butter: 15 gm. Water: 1 cup

Method:    

Heat butter in a non-stick pan and add onion, chilies and ginger garlic paste to and sauté for some time. Then add the masala and salt to it and cook for a minute or two Add the paneer to it and cook for 2 to 3 minutes till the butter leaves the paneer. Then add water to it. Cook till the water dries and makes the keema like thick gravy. Garnish it with some coriander and butter.

Macros:  Fat: 36 g  Protein: 18 g  Carbs: 4 g

Recipe Courtesy: MANOJ SALWE

DAHI PANEER GRAVY (KETO & LOW CARB)

Ingredients:          

Paneer: 50 gm. Almonds: 4 Greek Yogurt: 50 gm. Onion: ½ Ginger garlic paste: 1 tbsp. Cumin seeds: 1/2 tsp. Sabzi Masala/Curry powder: 1 tsp. Roasted Cumin powder: 1/2 tsp. Turmeric powder: 1/2 tsp. Red chili powder: 1/2 tsp.

 

Butter: 5 gm. Water as needed

Method:     

Marinade the paneer in the Greek yogurt and all the dry masalas, including salt. Mix well and leave for about 1/2 an hour. Blanch the almonds and remove the skin. In a blender add in 1/2 an onion and the blanched almonds. Add a little water and blend until smooth paste. In a pan, heat butter. Add the cumin seeds and once it crackles, add in the onionalmond paste and the ginger garlic paste. Cook on a medium flame until the masala is slightly browned. Then add in 3-4 tbsp. water, mix well and add the marinated paneer. Add in another 4-5 tbsp. water, mix well and cook for about 3-4 minutes. Once done, switch off the flame, serve it hot! Garnish with some fresh coriander if u like!

Macros: Fat: 18.4 g Protein: 11.7 g Carbs: 5.3 g Recipe Courtesy: PRATICHI DIXIT

CHEESE MASALA DOSA AND COCONUT CHUTNEY (KETO & LOW CARB)

Ingredients:            

Cheese cubes: 2 (30 grams) Paneer: 100 gm. Onion: 15 gm. Green chili: 2 Butter: 5 gm. Mustard seeds: ¼ tsp. Cumin: ¼ tsp. Curry leaves: A few Turmeric: ¼ tsp. Salt to taste 1 heaped tsp. Sambar masala Coriander

For chutney:  Desiccated coconut: 50 gm.  Garlic cloves: 2-3  Ginger: ½ inch  1 green chili

  

Curd: 1 tbsp. Salt as needed Water as needed

Method:     

Grate cheese on a hot pan and make a crisp Dosa on low flame. Keep aside. Melt butter and add mustard, jeera, curry leaves, green chili and sauté for a while. Add onions cook till they turn pink. Add sambar masala and salt. Add paneer cut into small dices. Mash a few pieces. Add coriander. Serve hot with the cheese Dosa. Blend all the ingredients of the chutney adjusting curd and water to avoid watery chutney, as desiccated coconut won't hold it much together.

Macros for Masala Dosa:  Carbs: 1 g  Protein: 33 g  Fat: 48 g Macros for chutney:  Carbs: 3 g  Protein: 3 g  Fat: 31 g Recipe Courtesy: RAVEEN PARDAL

SPICY PANEER PIZZA (KETO & LOW CARB)

Ingredients:       

Paneer: 100 gm. Cheese: 50 gm. Isabgol: 2 tsp. Butter: 10 gm. Kitchen king masala: one pinch, Salt to taste Chaat masala, black pepper powder, oregano and chili flakes to taste.

Method:     

Grate cheese and keep them ready. Mash paneer and add isabgol and all spices except oregano and chili flakes. Make a medium thick round base using hand. Shallow fry this base using half the butter and then flip it and use remaining butter. Top it with grated cheese, oregano and chili flakes. Cover it with a lid for some time for the cheese to melt. Enjoy hot and spicy paneer pizza.

Macros: Carbs: 1.2 g Protein: 27.1 g Fat: 38.1 g

Recipe Courtesy: PARUL LAKKAD TYAGI

CRISPY CHEESY RICE BALLS (LOW CARB)

Ingredients:      

Rice: 40 gm. Cheese cube: 1 Black pepper and Salt to taste Soya sauce - 1/2 tsp. Ginger garlic powder - ½ tsp. Butter / ghee: 5 gm.

Method:  

Boil rice and let it cool once done. Mash rice and add all the ingredients except cheese. Cut cheese cube in 6 equal halves.

 

Take a small portion of rice dough, flatten it and fill it with a piece of cheese. Seal all the sides and give it a ball shape. Heat the Appe pan and add little butter/Ghee, now place the rice balls until crisp from all sides. Enjoy your cheesy bites. You can make it in a normal pan too.

Macros:  Fat: 11.5 g,  Carbs: 29 g  Protein: 7.6 g Recipe Courtesy: SAKSHI GANGWANI

BURNT GARLIC PANEER WITH CHEESE (KETO & LOW CARB)

Ingredients:      

Paneer cubes: 200 gm. Garlic cloves: 8-10 Butter: 1 tsp. Cheese spread: 2 tsp. Sabzi masala: 1 tsp. Khasmiri lal mirch: ½ tsp.

  

Curd: ½ tsp. Curry leaves Salt to taste

Method:    

Heat butter in a pan and add 5 to 6 crushed garlic cloves in it along with the curry leaves. Let is fry till the garlic gets a brown color. Add the masala salt and curd and mix well. Cook for a bit and add paneer to the masala. Mix all the ingredients well and then sprinkle some of water. Cook for 5 to 10 minutes and when it’s about to be done, add a tadka of butter garlic and curry leaves.

Macros:  Protein: 40 g  Fat: 40 g  Carbs: 8 g Recipe Courtesy: MANOJ SALWE

MIX VEG PULAO (LOW CARB)

Ingredients:            

Rice: 40 grams (weigh uncooked) Mix Veg of your choice: 50-60 grams (bell peppers, carrots, mushrooms, spring onions, zucchini, etc.) Yogurt: 1 tbsp. Pulao Masala: 1 n half tsp. Bay leaf (tej patta): 1 Cardamom: 2 Cinnamon stick: 1 Cumin seeds: 1 tsp. Water: double the amount of rice. (Depending on the quality of the rice, might differ) Salt to taste 1 onion, thinly sliced Ghee: 1 tbsp.

Method:  

Wash the rice properly 2-3 times. Drain the water and keep aside. In a rice pot, heat the ghee (I don't usually cook my rice in pressure cooker, but

     

you can do that too). Add in the sliced onions and sauté till browned and slightly crisp. Once done, take them out in a tissue paper, keep aside to garnish later. In the remaining ghee, add the cumin seeds, bay leaf, cardamom and cinnamon, let them crackle. Then add in the mix vegetables and sauté for about 3-4 minutes. (I have added some grated carrots too) Add the pulao masala and the yogurt and mix well. Now add in the washed rice, water and salt and cook on a medium flame until the rice is done and the water evaporates (if using pressure cooker, cook until 2 whistles) Once done, garnish with the fried onions and some spring onions on top!

Macros:  Carbs: 37 g  Fat: 15 g  Protein: 4 g Recipe Courtesy: PRATICHI DIXIT

CAULIFLOWER HASHBROWNS (KETO & LOW CARB)

Ingredients:        

Cauliflower: 100 gm., grated Cheese cubes: 2 (grated) Salt to taste Chili flakes: 1 tsp. Garam masala: ½ tsp. Isabgol: 1 tbsp. Ghee: 5 gm. Paneer: 25 gm. (mashed)

Method:    

Combine all the ingredients except ghee. Over non-stick pan, spread ghee and spread the mixture like hash browns /round shape. Cover it with lid n let it cook in low flame 2-3 minutes. Take off the lid n cook again for a minute and switch off the flame. Let it be on the pan for 3-4 minutes. It will turn crisp n golden. If u are allowed u can add more cheese. It will taste yummier. (It takes time, don’t try when u are super hungry)

Macros:  Fat: 21 g  Protein: 16.5 g  Carbs: 6 g Recipe Courtesy: VIDITA VARVANDKAR

AVOCADO PANEER TIKKI (KETO & LOW CARB)

Ingredients:      

Paneer: 100 gm. Avocado: ½ Butter/Ghee: 10 gm. Salt, pepper and chili powder to taste Cheese cube: 1 Husk: 1 tbsp.

Method:   

Grate the paneer and avocado pieces and mash them. Then add 1 grated cheese cube, husk, salt, chili powder, and pepper. Mix them well. Make tikkis and then cook on pan with butter or ghee.

Macros: Fat: 46.5 g Protein: 28.3 g Carbs: 2.3 g

Recipe Courtesy: TEJASRI MANTHA

CHINESE ZUCCHINI NOODLES (KETO & LOW CARB)

Ingredients:     

Zucchini: 1medium (150 gm.) Onion: 1/2 Capsicum: 1/2 Ginger juliennes: 1 tsp. Paneer: 50 gm.

    

Coconut oil: 5 gm. Soya sauce: 5 gm. (1 tsp.) Green chili sauce: 5 gm. Vinegar: 5 ml Salt and Crushed black pepper to taste

Method:    

In a non stick pan heat coconut oil and add ginger juliennes, sliced onions and sauté. Now add sliced capsicum and cook for 2 minutes. Slice zucchini into thin juliennes, as this is a replacement for the normal noodles. Add zucchini with all the other ingredients in the pan and toss it well. Cook on high flame until excess moisture evaporates. Make sure u don't over cook it. Serve them hot.

Macros:  Fat: 17 g  Carbs: 11.5 g  Protein: 11 g Recipe Courtesy: SAKSHI GANGWANI

CREAMY SAAG PANEER/PALAK PANEER (KETO & LOW CARB)

Ingredients:           

Paneer: 100 gm. Finely chopped spinach: 150 gm. Onion: 30 gm., finely chopped Garlic: 2 cloves, finely chopped Cumin seeds: 1/2 tsp. Salt to taste Chili powder: 1/2 tsp. (adjust according to your taste) Garam masala: 1 tsp. Dhaniya powder: 1/2 tsp. Butter: 8 grams Cream: 1 tbsp. (15 ml)

Method:   

Rinse the spinach and chop them finely. (Very finely). In a pan, heat 4 grams butter. Add cumin seeds and once it crackles, add the chopped garlic and onions. Sauté until slightly browned. Then add the spinach, salt and all the dry masalas. Add 1/3-cup water and cook

  

until the spinach softens and the water reduces. Then add the cream and the paneer. Mix well and cook until the gravy reaches a thick consistency. Serve it hot with added 4 grams butter on top!

Macros:  Protein: 18 g  Fat: 30.5 g  Carbs: 3 g Recipe Courtesy: PRATICHI DIXIT

PANEER KADHAI TIKKA (KETO & LOW CARB)

Ingredients:      

Paneer cubes: 200 gm. Melted butter: 10 gm. Kadhai masala: 1 tsp. Kashmiri lal mirch: 1 tsp. Ginger garlic paste: 1 tsp. Salt to taste

 

Half lemon juice Curd: 2 tsp.

Method:  

Marinate the Paneer in all the ingredients. Grill or tawa fry using butter for 18 to 20 minutes.

Macros:  Protein: 37 g  F: 49 g  Carbs: 3.3 g Recipe Courtesy: MANOJ SALWE

SOYA MANCHURIAN (LOW CARB)

Ingredients:         

Soya chunks: 20 gm. Tomato: 10 gm. Capsicum: 10 gm. Husk: 1 tsp. Soya sauce: 1 tsp. Garlic ginger: 1 tsp., chopped Cumin, chili powder, coriander, pepper: 1 tsp. each Salt to taste Ghee: 5 ml

Method:  

Boil 1 cup water and add soya chunks. Once boiled, squeeze and remove excess of water from the soya chunks. Keep aside. In the same water mix spices, salt, husk, and soya sauce and bring it to boil till it



becomes thick. In a pan, put 5 ml ghee. Add garlic and ginger, and sauté. Then add soya chunks and sauté them nicely. Then add tomato, capsicum and the sauce. Boil. Mix nicely and keep it covered for 5 minutes. Switch off the flame and serve hot with rice.

Macros:  Carbs: 6.6 g  Fat: 2 g  Protein: 10.4 g Recipe Courtesy: DEEPREKHA RAJPOOT

HUSK AND FLAXSEED ROTI (KETO & LOW CARB)

Ingredients:    

Husk / Isabgol: 50 gm. Flax seed powder: 10 gm. Ajwain: ½ tsp. Salt to taste

   

Hot water to mix the dough Ghee/ coconut oil: 10 ml Sprigs of coriander and mint leaves Can add green chilies too (optional)

Method:    

Add all the dry items and mix with hot water and 5 ml ghee/ coconut oil. Quantity of water depends on how the husk reacts. Roll it out flat on a parchment paper. Add the remaining ghee in a tawa. Then heat the tawa on a high flame to allow the roti to cook to golden brown. The roti should be cooked on all sides and should be crisp. Serve it hot.

Macros:  Fat: 13.2 g  Protein: 2.1 g  Carbs: 0.7 g Recipe Courtesy: SUDHA RAJAN

KHATTA DHOKLA (LOW CARB)

Ingredients:             

Rice: 60 gm. Sour curd: 50 gm. Salt to taste Mustard seeds: ½ tsp. Cumin seeds: ½ tsp. Curry leaves: A few Green chilies: 2 Ginger: ½ inch Ghee: 5 gm. Eno/ soda: 1 tbsp. White til/sesame seeds (optional) Turmeric powder: ½ tsp. Hing: A pinch

Method:      

Soak rice for an hour and grind it along with curd and ginger. Let it be coarse n granulated. Don't make smooth batter otherwise the dhokla will not come out good n fluffy. Add salt n keep for fermenting 2-3 hrs. (I kept it in a preheated oven). Heat water in a wok. Grease a plate with ghee. Add eno/soda to the batter n mix very gently. Add little water if needed. Pour the batter on the plate and steam it for 10-15 minutes on high flame n let it rest for 2-3 more minutes in steam after switching off flame. Take out. Cut desired shape. Temper mustard, cumin, curry leaves, green chili, white til, turmeric powder, and hing in the ghee. Spread over the dhokla n enjoy with tangy tomato chutney.

Macros:  Fat: 6.2 g  Protein: 7 g  C: 49.2 g Recipe Courtesy: VIDITA VARVANDKAR

MUSHROOM SOUP WITH CRUNCHY ZUCCHINI (KETO & LOW CARB)

Ingredients:      

Mushrooms: 100 gm. Onion: Half Zucchini: 50 gm. Cheese cube: 1 Butter: 5 gm. Salt and Black pepper to taste

Method:    

Put mushrooms and onion in a cooker, pour half a glass of water and give it 2 whistles. Once it gets cool keep aside 2 Mushrooms and blend the rest of it into a smooth paste. Heat butter in a pan and sauté finely chopped zucchini. Then add a pinch of salt and don't overcook it. Remove it in a soup bowl and add 2 chopped Mushrooms (which were separated earlier). In the same pan add blended mushrooms and onion paste and add a little more water and grated cheese. Let it boil till cheese melts. Season it with salt and black pepper. Enjoy it hot.

Macros:  Fat: 11.5 g  Carbs: 9 g  Protein: 9 g Recipe Courtesy: SAKSHI GANGWANI

CHEESE AND SPINACH SOUP WITH DESI TADKA (KETO & LOW CARB)

Ingredients:   

Butter/Ghee: 5 gm. Cumin seeds: ½ tsp. Curry leaves: A few

       

Green Chili: 1 Turmeric powder: 1/3 tsp. Spinach: 25 gm., chopped Coriander leaves: A few Water: 2 cups Salt and pepper to taste Cheese slices: 2 Mint leaves to garnish

Method:     

In a pan add butter/ghee and add the cumin seeds. Once it crackles, add curry leaves, turmeric powder, green chili, and spinach and sauté it for sometime. Add coriander and then add 2 cups of water. Let it come to a boil. Add salt and pepper to taste. Then lower the flame and close the lid for 10 minutes. Once the spinach turns it color to dark green add cheese slices. The cheese slices will quickly melt and you will get a thick broth. Then switch off the flame. Pour it in a soup bowl, garnish with some mint leaves and enjoy.

Macros:  Fat: 10 g  Protein: 8 g  Carbs: 1 g Recipe Courtesy: PAYAL UPASANI

RED PEPPER-CAULIFLOWER-TOMATO SOUP (KETO & LOW CARB)

Ingredients:         

Cauliflower: 150 gm. Red pepper/ bell pepper: 100 gm. Tomato: 1 and a half Onion: 1 small Garlic: 3-4 cloves Salt, pepper and paprika powder to taste Melted butter: 1 tbsp. Heavy whipping cream: 50 ml Water as needed

Method:     

Cut the cauliflower, tomato and bell peppers to big chunks. Cover the baking tray with an aluminum foil and spread all these veggies. Now sprinkle some salt and the melted butter and give it a mix. Roast these in the oven at 200 C for 40-45 minutes. Half way through roasting, add sliced onion and the garlic. Please note: If you don't have an oven, you can cook these in a pan until soft, and then go ahead with further steps. Once roasted, let it cool down. Then add about 1/3-cup water and the roasted

   

ingredients in a blender and blend until smooth. Add the blended mix in a deep-bottomed pan. Add water as per consistency desired and let it simmer over a medium heat. Add the salt, pepper and paprika, and the cream (keep some cream for garnishing) Mix well and simmer for about 10 minutes. Serve the soup in bowls, garnish with cream and black pepper and enjoy it.

Total servings in this recipe: 4 Macros per serving:  Protein: 1.6 g  F: 7.6 g  C: 4.8 g Recipe Courtesy: PRATICHI DIXIT

KHAIRU (HIMACHALI DISH) (KETO & LOW CARB)

Ingredients:          

Yogurt: 200 gm. Cumin seeds: 1/3 tsp. Coriander seeds: 1/3 tsp. Butter/Ghee: 1 tbsp. Garlic and ginger: 1/2 tsp., grated Turmeric powder: 1 tsp. Coriander powder: 1/2 tsp. Chopped green chili: 2 Coriander leaves to garnish Salt to taste

Method:     

Heat butter/ghee in a pan. Add garlic and ginger, followed by cumin and coriander seeds. Sauté until it turns golden brown. Then add coriander powder and salt. Then add turmeric and little water so that the tempering doesn't burn. Let it boil. Then switch off the flame and sauté for a while. Meanwhile, in another bowl put the yogurt and beat it a little. Now put the yogurt in the tempering pan and stir continuously until all the ingredients mix well. Garnish with green chilies and coriander leaves. Note: This is eaten cold!! Make sure while pouring tempering should be Luke warm and not hot! Else the dish will not come out smooth and creamy.

Macros:  Fat: 15 g  Protein: 6.9 g  Carbs: 9.3 g Recipe Courtesy: SAMTA DEEPAK

COLD BEETROOT SOUP (LOW CARB)

Ingredients:        

Beetroot: 100 gm., steamed and grated Cucumber/zucchini: 100 gm., finely chopped Fresh dill: 2 tbsp., finely chopped Sprigs of fresh spring onion: 2-3, finely chopped Yogurt: 250 gm. (the original recipe uses buttermilk or kefir) Hard boiled eggs: 3, chopped 1 lemon Salt and pepper, to taste

Method:      

In a large vessel, add the yogurt and mix in all the vegetables. Stir well. Pour cold water and stir again till you get the desired consistency. Add 2 boiled eggs, coarsely chopped into this mixture. Add salt, pepper and lemon juice. Pop into the fridge for about 2 hours and chill the preparation. Serve cold with half a boiled egg and garnish with spring onion and dill.

Macros:  Fat: 19.1 g  Protein: 25.2 g  Carbs: 21.9 g Recipe Courtesy: JAIDEEP BHIDE

PANEER DAHI BHALLA (KETO & LOW CARB)

Ingredients:    

Grated paneer: 100 gm. Finely chopped coriander leaves 1.5 spoon mint chutney Lal mirch powder: 1/2 tsp.

     

Salt to taste Isabgol/Husk: 2 tbsp. Chaat masala to sprinkle Yogurt: 80 gm., beaten Stevia to taste (optional) Ghee: 5 gm.

Method:  

Mix paneer, salt, isabgol well and make small round tikkis and fry on pan. Serve tikki on plate. Cover tikkis with chilled beaten curd (use stevia and little bit salt and beat). Garnish with some lal mirch chat masala, coriander leaves, and mint chutney

Macros:  Fat: 27 g  Protein: 20 g  Carbs: 3.5 g Recipe Courtesy: POOJA GOUD

TAWA MASALA PANEER (KETO & LOW CARB)

Ingredients:       

Paneer: 100 gm. Ginger Garlic Paste: 1 tbsp. Salt and Chili powder to taste Turmeric powder: ½ tsp. Shahi Paneer Masala (Everest): 1 tsp. Kasuri Methi: ½ tbsp. Butter: 8 gm.

Method:   

In a mixing bowl, add ginger-garlic paste, salt, chili powder, turmeric powder, Shahi paneer masala, and kasuri methi. Mix all these and add in the paneer cubes to mix and coat well. Once coated well, heat butter in a non-stick pan and cook the paneer on both sides until browned.

Macros:  Fat: 26 g  Protein: 18 g  Carbs: 2 g

Recipe Courtesy: PRATICHI DIXIT

CREAMY SPINACH SOUP (KETO & LOW CARB)

Ingredients:       

Spinach: 100 gm. Butter: 5 gm. Garlic: 2-3 cloves Cinnamon: 1/2stick Bay leaf: 1 Salt and Black pepper to taste Cheese: 1 cube.

Method:

   

Blanch spinach leaves, drain and keep aside. In a pan add butter and roughly chopped garlic. Sauté. Make sure u don't burn garlic. Now blend spinach and garlic together into a fine paste. In the pan add some more butter and put cinnamon and bay leaf. Pour the spinach paste in the pan, add half a glass of water, grated cheese, salt and black pepper and bring it to boil. Once cheese melts, remove from gas and serve hot. You can garnish it with some grated paneer.

Macros:  Fat: 11.5 g  Protein: 7.8 g  Carbs: 1 g Recipe Courtesy: SAKSHI GANGWANI

PANEER MASALA DRY (KETO & LOW CARB)

Ingredients:  

Paneer: 100 gm., cut in cubes Butter: 15 gm.

   

Ginger garlic paste: 1 tsp. Curd: 1 tsp. Korma masala: 1.5 tsp. Few drops of lime

Method:      

Marinate the paneer in limejuice, curd, ginger garlic paste, and the masalas. Keep it aside for 15 to 20 minutes. Heat butter in the pan and add the marinated paneer to it. Cook with closed lid for first few minutes on a slow flame Remove the lid and cook for 5 to 10 minutes on high flame. Garnish with coriander and serve hot.

Macros:  Fat: 33 g  Protein: 19 g  Carbs: 3.5 g Recipe Courtesy: MANOJ SALWE

COCONUT CAULI RICE (KETO & LOW CARB)

Ingredients:        

Grated Cauliflower: 50 gm. (after grating the water has to be squeezed out completely). Desiccated coconut: 30 gm. Coconut milk: 1 tsp. Curry leaves: 4-5 Dry Red chilies: 2, whole One pinch hing One pinch mustard Coconut oil: 15 gm.

Method:   

Heat oil in a kadai and add curry leaves, red chilies, hing, and mustard. Ensure they don’t burnt. Add the grated Cauliflower (has to be grainy) and sauté for a bit and allow it to stay for 5-6 minutes. Add the desiccated coconut and continue to sauté until the flavors are absorbed.

 

Once cooked well, add the coconut milk and cover with a lid for 2-3 minutes and stir it again. It's Ready to be served and totally easy for lunch packs. Tastes great with raita or any gravy.

Macros:  Fat: 34.6 g  Protein: 3.1 g  Carbs: 3.6 g Recipe Courtesy: SUDHA RAJAN

LETTUCE WRAPS WITH FENUGREEK PANEER (KETO & LOW CARB)

Ingredients:

            

1 cup chopped fresh fenugreek leaves (Methi Leaves) 1/2 cup Paneer, grated finely (50 gm.) 1/2 tsp. Cumin Seeds 1 small Onion, finely chopped (optional) 3 Garlic Cloves, chopped 5 finely powdered Almonds 1/8 tsp. Turmeric Powder 3/4 tsp. Red Chili Powder 1 tsp. Coriander Powder 3/4 cup Water 1 tsp. Coconut Oil Salt to taste 2 whole lettuce leaves to serve

Method:     

Heat coconut oil in a pan over medium flame. Add cumin seeds. When they start to pop, add finely chopped garlic. Once it turns translucent add onion. Sauté until the mixture turns soft. Add chopped methi leaves. The juice will ooze out from the leaves. Add powdered almonds and grated paneer and all the seasonings (chili powder, turmeric powder, and coriander powder) and cook for 2 minutes. Add 3/4-cup water, mix well and cook for 2 minutes. Let it become creamy and soft. Turn off the heat. On serving plate, place fresh lettuce leaves and pour in the filling. Serve fresh yogurt on the side.

Macros:  Fat: 19 g  Protein: 15 g  Carbs: 3.5 g Recipe Courtesy: SAMTA DEEPAK

DAHI KOFTA/KABAB WITH GRAVY (KETO & LOW CARB)

Ingredients:       

Hung curd: 80 gm., put in the fridge for it to get firm Husk: 1 tbsp. Green chili: 1 Coriander leaves: A few Ginger: 1 tsp., grated Salt to taste Pepper powder to taste

Method:      

Mix curd, green chili, coriander, ginger, salt, and pepper. Make round shapes. Wet the hands before doing it, as they are very delicate to handle. On plate spread out husk and then keep the kabab on top of it. Then sprinkle more husk on top. Press nicely but slowly so that curd mixture is nicely covered with it. Grease the pan with ghee, put the kababs on it gently and make them on high heat. Once both sides are browned, they are done. For the gravy, In same pan add 5 ml ghee. Add ginger and chili paste. Crackle panch poran masala (whole masala). Add turmeric, red chili powder, and salt. Add water and coriander and let it boil for 5 minutes. Gravy is ready. Pour it over the koftas.

Note: You can have the koftas without the gravy too.

Macros:  Carbs: 7 g  Fat: 12 g  Protein: 4 g Recipe Courtesy: DEEPREKHA RAJPOOT

THELA STYLE KETO CHAAT (KETO & LOW CARB)

Ingredients:  

Paneer: 100 gm. Mint Coriander chutney: 1 tbsp.

      

Yoghurt: 1 tbsp. Salt to taste Ajwain: A pinch Red chili powder: ½ tsp. Cumin powder: 1/3 tsp. Green chili: 1, chopped Ginger juliennes: A few

Method:   

In a bowl mix all the masalas with yoghurt and mint chutney. Now add paneer cubes, green chili, and ginger juliennes. Mix all well. Add all in the serving dish and squeeze a half a lemon (optional). Enjoy your keto chaat.

Macros:  Fat: 25 g  Carbs: 3 g  Protein: 19.5 g Recipe Courtesy: SAKSHI GANGWANI

GOBI PANEER PARATHA (KETO & LOW CARB)

Ingredients:       

Cauliflower: 100 gm. Paneer: 100 gm. Ginger and garlic: 1 tbsp., grated Chili paste: ½ tsp. Husk/Isabgol: 1 tsp. Butter: 10 gm. Salt and pepper to taste

Method:      

Boil the cauliflower, and drain all the water (make sure you make it super dry or else it will be tough to make dough) Add Grated Paneer, ginger, garlic, and chili paste. Add salt and pepper to taste. Then add the husk. Start binding and making dough, if needed, add 2-3 tbsp. water. Leave the dough for 15-20 minutes, so it gets settled and husk soaks all the water. Now you can make paratha as regular paratha, Give shape using hand only or else it will break. Using ghee/butter in a pan, cook the paratha just like regular paratha. Serve hot.

Macros:  Fat: 28 g  Protein: 19 g  Carbs: 4.5 g Recipe Courtesy: RUPESH MEHTA

SCHEZWAN FRIED CAULI RICE (KETO & LOW CARB)

Ingredients:        

Cauliflower: 100 gm. Onion: 1/2, finely chopped Dry ginger and garlic powder: 1/2 tsp. each Salt and paprika powder to taste Bell peppers: 25-30 gm. Butter: 5 gm. Ching's Schezwan chutney: 1-heaped tsp. Water as needed

Method:     

To make cauli rice, either grate cauliflower or pulse it for a few seconds in a blender/food processor, until you get rice like pieces. In a pan, heat butter. Once done, add chopped onions, bell peppers and the dry ginger and garlic powder. Mix it and sauté for 3-4 minutes. Then add the cauli rice. Add salt and paprika powder and a few spoons of water. Mix well and cook until the cauli rice is soft. (Around 5-6 minutes) Then add the schezwan chutney. Give it a good mix and cook for another 4-5 minutes. Switch off the flame once done. You can serve it with some yogurt.

Macros:  Fat: 5.6 g  Protein: 3 g  Carbs: 4.5 g Recipe Courtesy: PRATICHI DIXIT

PAV BHAJI (KETO & LOW CARB)

Ingredients: For Bhaji  Take veggies Cauliflower, capsicum, French beans, few spinach leaves: 100 gm. in total  Onion: 1/2 (optional)  Ginger: 1.5 inch grated

     

Garlic: 4 cloves Butter: 5 gm. Pav bhaji masala: 1 tbsp. Salt to taste Kashmiri lal mirch: 1 tsp. Paneer: 20 gm.

For the Pav:  Paneer: 80 gm.  Yoghurt: 50 gm.  Husk: 2 tbsp.  Baking powder: 5 gm.  Salt to taste  Degi mirch: ½ tsp. Method:        

Put all the veggies except onion, ginger, garlic in a cooker. Add 1/4th glass water and little salt and cook for 3 whistles. Heat a pan and add butter. Once it melts add onion and sauté for a few minutes. Now add ginger n garlic. Fry till it gets slight brown color. With a hand blender churn the boiled veggies a little and put them in the pan. Now add little salt (if required), pav bhaji masala, and kashmiri lal mirch. Simmer it for a few minutes. Garnish with crumbled paneer and lemon wedge. Serve hot. For pav, in a blender add paneer, some salt, degi mirch, 1/4th glass water, yoghurt and blend. Empty it in a mixing bowl and add husk and mix well. U can add some more water if it looks too thick. Now add 5 gm. baking powder. Grease 2 cylindrical mugs and pour the mixture into both equally. Microwave for 3.5 minutes and let them cool. Now divide each bun in 2 equal halves (thinner the better) n cook on a non stick pan You don’t need to add more butter as paneer will leave its ghee. Once crisp remove them from the pan and enjoy with the bhaji.

Macros of Bhaji:  Fat: 9 g  Carbs: 11 g  Protein: 6 g Macros of Pav:  Fat: 21 g  Carbs: 7.5 g



Protein: 16.5 g

Recipe Courtesy: SAKSHI GANGWANI

DAHI PANEER HARI MIRCH WALA (KETO & LOW CARB)

Ingredients:       

Paneer cubes: 200 gm. Curd: 2 tsp. 2 to 3 green chilies Handful of coriander Salt to taste Melted butter: 10 gm. Black pepper to taste

Method:  

Grind curd, chilies, coriander, salt, butter, and black pepper to a fine paste. Coat the Paneer with the paste and grill it for 20 minutes or pan fry until both sides cooked. It’s ready to serve.

Macros:  Fat: 51 g  Protein: 38 g  Carbs: 2 g Recipe Courtesy: MANOJ SALWE

KADHAI PANEER (KETO & LOW CARB)

Ingredients:           

Paneer: 200 gm. Onion: 1 medium Capsicum: ½ Kasuri methi: 1 tbsp. Bay leaves: 1 Coriander seeds: ¼ tsp. Green coriander Salt to taste Turmeric: ½ tsp. Garam masala: ½ tsp. Ghee: 10 gm.

    

Garlic-ginger: 1 tbsp. each Green Chili: 2 Chili Powder: 1 tsp. Cream: 20 ml Almond powder: 1 tsp.

Method:      

Cut the paneer in your desired shape n thickness. Shallow fry it in a pan with ghee until golden. Take it out once done. Fry half onion pieces with a little ghee along with green chili, garlic, ginger, and bay leaves until red color. Take it out n blend. In the same pan, pour the blended gravy and start cooking it. Meanwhile roast some coriander seeds in a tava until its aromatic. Blend it n add to the gravy. Add, kasuri methi, turmeric, garam masala, and salt to the gravy. When the gravy is mostly done add cream and roasted almond powder. Add paneer, onion, and capsicum. Add green coriander and cook on low flame for 5-7 minutes. Done.

Macros:  Fat: 56 g  Protein: 39 g  Carbs: 5.5 g Recipe Courtesy: VIDITA VARVANDKAR

LOADED NACHOS KETO STYLE (KETO & LOW CARB)

Ingredients: For Nachos:  Flax seeds: 15 gm. (grind and make flour)  Almonds: 10 gm. (grind and make flour)  Husk: 1 Tbsp. (grind it to convert it into powdered form)  Butter: 5 gm.  Salt and Red chili powder to taste  Oregano and Mixed Italian herbs of your choice  Garlic powder: ½ tsp. For Salsa:  Tomato: 1 small  Big green chili /jalapeño: 1  Garlic: 4-5 cloves  Stevia: half sachet  Salt to taste

  

Red chili powder to taste Oregano: ½ tsp. Olive oil: 5 gm.

Method:          

Mix all the dry ingredients for nachos in a bowl. Heat butter in a pan and add the mixture. Roast it for 2 minutes. Now add half a glass of water and give it a boil. It will become thick like cookie batter. Grease a microwave safe plate and take one spoon of batter and spread on it. With the help of your hands spread it in a triangle shape. Do the same with the rest of the batter. Microwave for 3 min. With the help of knife flip it and microwave for another minute or till it turns crisp. You can make about 7-8 big size nachos from this. For salsa, grease the chili with a little oil and Char it (grill it on the gas). Now repeat it with garlic cloves. Once they cool down remove the skin with your hands and chop them. Put oil in a pan n add chopped tomato and cook for 2 minutes and add garlic and chili. Season with salt, chili, oregano, and stevia and mix well. Add little water and cook till tomatoes are soft. Remove from heat. Chunky tomato salsa is ready. You can blend it if you don't like your salsa chunky. The total yield is around 100g of salsa with the abovementioned quantity so you can use within macros.

Macros for nachos:  Fat: 18 g,  Carbs: 3.4 g  Protein: 6.6 g Macros for 100g Salsa:  Fat: 5 g,  Carbs: 8 g,  Protein: 3 g For loaded nachos:  Nachos - 4  Salsa: 15 gm.  Olives: 5 gm.  Jalapeños: A few  Amul cheese cube: 1, grated  Cheddar cheese: 25 gm. (optional), grated



Oregano to sprinkle

Break nachos in bite size pieces and place half of them on a plate. Top it with grated cheese cube, olives, jalapeños and salsa sauce. Now place remaining half on top of this and add grated Cheddar cheese. Season it with oregano and microwave for a few seconds so that cheese melts. Yummy nachos are ready. They were not as crisp as actual ones but crisp enough to substitute. Macros for this serving:  Fat: 35 g  Carbs: 4.4 g  Protein: 14.3 g Recipe Courtesy: SAKSHI GANGWANI

PANEER FALHARI SANDWICH (KETO & LOW CARB)

Ingredients:    

Paneer: 100 gm. Hung curd: 80 gm. Almonds: 10 Green chili: 1

 

Salt and Stevia to taste Butter: 5 gm.

Method:     

Blend almond along with green chili, salt, and stevia. Add this to hung curd. It would have a cheese spread like consistency. Shouldn't be thin. The blended ingredients will give a perfect taste of light sweetness with salt n chili. Apply the spread over 1 flat squared paneer Piece n cover with another. (Paneer should be thinly sliced) Roast over the pan with butter. Make sure the chili, stevia and salt quantity is such that it gives a tangy taste with curd, else u would not enjoy if only 1 taste is dominating.

Macros:  Fat: 41 g  Protein: 24 g  Carbs: 4.5 g Recipe Courtesy: VIDITA VARVANDKAR

CHATPATE PANEER FINGERS (KETO & LOW CARB)

Ingredients:       

Paneer: 100 gm. Salt, black pepper, and chili powder to taste Garam Masala: ½ tsp. Chaat Masala: ¼ tsp. Tandoori or Tikka Masala: 1 tsp. Kasuri Methi: 1 tsp. Ghee/Butter: 5 gm.

Method:  

 

Cut the Paneer into long slices. (Not too thick or thin) Now in a mixing bowl, add the Paneer. Add salt, chili powder and cracked pepper as per taste. Add garam masala, chaat masala, tandoori or tikka masala, and crushed kasuri methi and mix well. (Be gentle with the paneer to ensure not to break the slices) In a non-stick pan, add ghee or butter and cook both sides until brown and crispy!! You can bake them in the oven or air fryer too until slightly browned. Enjoy the

crisp, tangy goodness! Macros:  Fat: 25 g  Protein: 18 g  Carbs: 0 Recipe Courtesy: PRATICHI DIXIT

PANEER CHATPATA BHEL (KETO & LOW CARB)

Ingredients:     

Paneer: 200 gm., thin small slices Tandoori masala: 1 tsp. Curd: 1 tsp. Ginger Garlic paste: ½ tsp. Salt to taste

Mix all the ingredients and grill the paneer for 15 minutes and then just break them into

small pieces. For bhel:  1/2 finely chopped onion  Coriander  1 green chili, finely chopped  2 pinch chaat masala  Salt to taste  Lemon juice as per preference Method:  

Take paneer bites in a bowl add the onions, coriander, chili, chaat masala, salt, and lemon juice and mix it well. Keto bhel is ready to be enjoyed.

Macros:  Protein: 37 g  Fat: 41 g  Carbs: 5.5 g Recipe Courtesy: MANOJ SALWE

RICE OATS AND PANEER DOSA (LOW CARB)

Ingredients:       

Oats: 30 gm. Rice flour: 40 gm. Curd: 2-3 tsp. Crumbled paneer: 30 gm. Salt to taste Eno/Soda: 1 tsp. Ghee: 5 gm.

Ingredients:      

Mix oats, rice flour, and curd along with some water n blend it in mixer for a dosa batter like consistency. Leave it for 20 minutes. Add eno and salt and mix well. Brush ghee on nonstick tava. Spread the batter n cover with a lid on low flame for 2-3 minutes. Remove lid n cook on medium flame until brown. Turn to other side if you like it crunchy. Add crumbled paneer on top and enjoy.

Macros:  Fat: 7.5 g  Carbs: 28 g  Protein: 11.6 g

Recipe Courtesy: VIDITA VARVANDKAR

PANEER UPMA (KETO & LOW CARB)

Ingredients:         

Paneer: 100gm. Onion: half Capsicum: half Coconut oil: 5 gm. Mustard seeds: ¼ tsp. Dry red chilies: 1-2 Curry leaves: 6-7 Salt and Crushed black pepper to taste Degi mirch: ½ tsp.

Method:    

In a pan put coconut oil and add mustard seeds. Once they crackle, add dry red chilies and curry leaves. Add onions and fry till they become translucent, now add finely chopped capsicum and sauté (don't overcook, it should be crunchy). Finally add crumbled paneer, salt, black pepper, and Degi mirch and cook for 5-6 minutes. Enjoy hot.

Macros:  Carbs 7.5 g  Fat: 25 g  Protein: 18 g Recipe Courtesy: SAKSHI GANGWANI

CHEESY PALAK PANEER TIKKI (KETO & LOW CARB)

Ingredients:

     

Paneer: 100 gm. Palak/Spinach: 100 gm. Cheese: 30 gm., grated Isabgol/Husk: 1 tbsp. Salt, pepper, chili flakes, oregano, and other dry herbs as per taste. Butter/Ghee: 10 gm.

Method:     

Chop spinach very finely. In a pan, add the chopped spinach and cook until all the water released is evaporated and the leaves shrink. Once done, add the spinach into a bowl. Add grated paneer and cheese. Now add isabgol/husk and combine everything well. Add salt, pepper, chili powder, dried oregano, thyme and rosemary (or any dry herbs of your choice) Give it all a good mix. Divide into equal sized balls and make a tikki like shape. In a non-stick pan, add ghee or butter. On a medium flame cook both sides until brown and crisp on the outside!

Macros:  Fat: 33 g  Protein: 25 g  Carbs: 1.5 g Recipe Courtesy: PRATICHI DIXIT

PANEER TIKKI WITH A TWIST (LOW CARB)

Ingredients:     

Paneer: 150 gm. Shingara atta/Water Chestnut flour: 25 gm. Ghee: 15 ml Green chilies as per taste Salt as per taste

Method:    

In mixer, add shingara atta, green chilies, and salt as per taste and grind to form consistent powder mix. Mash paneer and make it soft by kneading it. Now add the powder mix to it n mix well and create dough. Now take small portion and make tikki as needed. Now heat pan on slow flame, add ghee and shallow fry these tikkis and have hot or cold with curd.

Macros:  Carbs: 10.2 g  Fats: 58.2 g  Protein: 33.3 g Recipe Courtesy: JAYSHREE INKAR

PALAK PATTEY KI CHAAT (KETO & LOW CARB)

Ingredients:      

Spinach leaves: 8 Almonds: 10 (ground into flour) Roasted flaxseed: 10 gm. (ground into flour) Husk: 1 tbsp. Salt and red chili powder to taste Asafetida (hing): 1 pinch

   

Ghee: 15 gm. Yoghurt: 50 gm. Stevia: 1 gm. Chat masala, Roasted cumin powder (bhuna jeera), Degi mirch and a few coriander leaves to sprinkle and garnish.

Method:       

Wash Spinach leaves, towel dry and keep aside. In a flat plate mix almond flour, flaxseed flour, hing, salt, husk, and red chili powder. Brush ghee on one Spinach leaf and dip it in the powder mixture, flip and cover both sides. Repeat with all other leaves. Now place about four leaves in the air fryer and cook for 5 minutes (can do it in oven too). Repeat with the rest four. Check if they are r crisp or else you can increase the cooking time. In a bowl mix yogurt and stevia and top it on fried leaves. Add chat masala, bhuna jeera, degi mirch and a few coriander leaves. Yummy chat is ready.

Macros:  Fat: 22.7 g  Protein: 6.6 g  Carbs: 4.5 g Recipe Courtesy: SAKSHI GANGWANI

PANEER SCHEZWAN (KETO & LOW CARB)

Ingredients:       

Paneer cubes: 100 gm. Ginger Garlic paste: 1 tsp. 2 green chilies slit and cut into large pieces 1 pinch black pepper Low carb schezwan sauce: 1 tsp. Butter: 10 gm. Salt to taste

Method:   

Heat butter in a non-stick pan and add the ginger garlic paste to it, mix well. Add schezwan sauce to the mix and add the remaining ingredients. Cook for 10 minutes. Serve hot.

Macros: Fat: 28 g Protein: 18 g Carbs: 4 g Recipe Courtesy: MANOJ SALWE

VEG KEEMA BALLS (LOW CARB)

Ingredients:         

Soya nuggets: 25 gm. Paneer: 100 gm. Ginger: 1 inch Garlic: 2-3cloves Cheese cubes: 2 Green chilies: 2 Salt and red chili powder to taste Garam masala: ½ tsp. Ghee: 5 ml

Method:   

Boil soya nuggets. Drain and keep aside. In a blender make keema with ginger, garlic and slightly squeezed soya nuggets. In a bowl crumble paneer and add keema, salt, red chilies, and Garam masala and mix well. In a bowl mix finely chopped green chilies and grated cheese cubes.

  

Take the keema mixture. Flatten it like a small chapati and fill it with cheese. Now make balls of this and cook on Appe pan or normal pan. Add ghee to make them crisp. Make sure you flip them with help of Spoon carefully first time. Once they are cooked from both sides you can use the stick to turn them n give a nice golden brown color. Enjoy with mint chutney.

Macros:  Carbs: 12 g  Fat: 42 g  Protein: 43 g Recipe Courtesy: SAKSHI GANGWANI

GINGER GARLIC PANEER TOPPED WITH JULIENNES (KETO & LOW CARB)

Ingredients:          

Paneer: 100 gm. Ginger garlic paste: 1 tbsp. Salt to taste Turmeric powder: 1/4 tsp. Chili powder: 1/2 tsp. Garam Masala: 1/2 tsp. Coriander powder: 1/3 tsp. Cumin seeds: 1/2 tsp. 1-inch ginger: peeled and julienned. Butter: 5 gm.

Method:       

Heat the butter in a pan. Once hot, add in the julienned ginger and fry until brown n crisp. (You can tilt the pan a little for the butter to gather in one place, it will be easy to fry) Once the ginger is crisp, take it out and place on a paper towel. In the remaining butter, add in the cumin seeds. Once it crackles, add in the ginger garlic paste. When the paste browns a little, add in all the salt, garam masala, coriander powder and chili powder. Cook for about 5-7 minutes. If the masala sticks, keep adding a bit of water. Now once the masala is done, add the paneer cubes. Mix well, add ¼-cup water and let it cook until the water dries and the masala coats the paneer well. When done, serve the paneer topped with the crisp ginger and enjoy

Macros:  Fat: 24.5 g  Protein: 18 g  Carbs: 2.5 g Recipe Courtesy: PRATICHI DIXIT

SAMBAR KHICHDI (LOW CARB)

Ingredients:        

Rice: 40 gm. Arhar dal: 40 gm. Chopped veggies (brinjal, tomato, onion, cauliflower) Hing: 2 pinches Curry leaves Red chilies: 2 Ghee: 10 gm. Salt to taste

   

Sambhar powder: 2 tsp. Mustard seeds: 1 tsp. Garlic powder: 1 tsp. Lemon juice: 1 tbsp.

Method:       

Mix and soak rice and dal for 30 minutes. Heat ghee in rice cooker. Crackle mustard seeds. Add Curry leaves, chilies, and hing and sauté for a while. Add onion and fry for half a minute. Add other veggies n sauté for 2 minutes. Add sambhar powder. Mix it well and add rice and dal. Add water up to the consistency u want for your khichdi. Add salt and garlic powder and cook. If using pressure cooker, cook for 2-3 whistles. Later while eating, add lemon juice. (A substitute for tangy tamarind) Enjoy simmering khichdi. You can tamper with more ghee while eating.

Macros:  Fat: 9.2 g  Carbs: 31.2  Protein: 4.5 g Recipe Courtesy: VIDITA VARVANDKAR

PANEER LOLLYPOPS WITH CHEESY DIP (LOW CARB)

Ingredients:        

Paneer: 100 gm. Poha: 25 gm. Ching's schezwan sauce: 15 gm. Salt and Black pepper to taste Soya sauce: A few drops Ginger: 1.5 inch, grated Garlic: 2 cloves Cheese cube: 1, for the dip.

Method:      

Wash poha, strain and keep aside. In a bowl crumble paneer and add ginger, garlic, salt, black pepper, a few drops of soya sauce, and 5 gm. schezwan sauce. Mix and make small balls (u can add 1/2 spoon of husk if you want to bind it well). In the poha add 5 gm. of schezwan sauce and mix it with a spoon (don't mash it). Now cover the paneer balls well with poha and cook them on the Appe pan. You can flatten n cook on a non-stick pan too. Cook till they are nice and crisp

  

from all sides. For the dip take one cheese cube and add 2 tbsp. of water, 5 gm. schezwan sauce, and a few drops of olive oil. Microwave it for 30 seconds and mix well. Put toothpicks in your Paneer balls and enjoy Paneer Lollypops with cheesy schezwan dip.

Macros:  Fat: 45 g  Protein: 20.7 g  Carbs: 26.5 g Recipe Courtesy: SAKSHI GANGWANI

BADAMI PANEER (KETO & LOW CARB)

Ingredients:                  

Paneer: 100 gm. Onion: ½ Ginger: 1/2 inch Garlic: 3-4 cloves Dry Chilies: 2 Tomato Paste/Puree (Homemade): 2 tbsp. Salt and red chili powder to taste. Garam masala: 1/2 tsp. Shahi paneer masala (Everest): 1 tsp. Cardamom: 2 Star anise: 1 Mace: 2-3 strands Butter: 5-6 grams Almonds: 5-6 Pumpkin seeds: 1 tbsp. Cumin seeds: 1 tsp. Cream: 20 ml Water as needed

Method:      

Make a smooth paste of onions, ginger, garlic and dry chilies and keep it in a bowl aside. Then make a paste of almonds and pumpkin seeds and keep it separate to be used later. In a pan/wok, heat the butter. Once hot, add the cumin seeds, cardamom, star anise and mace. Once it crackles, add the onion-ginger-garlic-chili paste. Mix and cook until it turns slightly brown. Now add the tomato puree, and all the dry masalas along with salt. Mix and sauté for about 3-4 minutes and then add the almonds-pumpkin seeds paste. Mix well and cook again for 4-5 minutes. Then add cream, some water and paneer. Simmer until you get desired consistency in the gravy!

Macros:  Fat: 35.5 g  Protein: 22 g  Carb: 4.5 g Recipe Courtesy: PRATICHI DIXIT

VADA PAV (KETO & LOW CARB)

Ingredients: For vada  Paneer: 50 gm.  Capsicum: 1/2  Garlic: 1 clove, finely chopped.  Salt to taste  Cumin seeds: ¼ tsp.  Red chili powder: ½ tsp.  Turmeric: ¼ tsp.  Butter: 5 gm. For chutney  Small Bunch of Coriander leaves  Green chilies: 2  Garlic: 1 clove  Salt to taste



Lemon juice

Method:    

Mash paneer and add all the ingredients for vada and mix well. I didn't use husk coz pav already has it and we dont want it to overpower the flavors. You can use it if you want. Give the batter small tikki shape and keep it in the fridge for 5-10 minutes. In a non stick pan heat butter and add the tikkis and cook, be patient if u have not added husk and allow it to get completely cooked from one side. Flip and cook again.

For chutney  Blend all the ingredients. I have kept it a little coarse to add desi touch.  Now slice the pav in two halves and roast them on the pan. (Recipe of the Pav is shared above in the Pav Bhaji recipe)  Once they are cooked, remove, spread a little chutney on both, place the tikki in between n enjoy your vada pav. Macros:  Fat: 35 g  Protein: 26 g  Carbs: 6 g Recipe Courtesy: SAKSHI GANGWANI

PAANI PURI KETO STYLE (KETO & LOW CARB)

Ingredients: For Puri:  Paneer: 30 gm.  Salt to taste  Ajwain: ¼ tsp.  Kasuri Methi: ½ tsp.  Ghee: ½ tsp. For Paani and filling:  Onion: ¼  Mint: A few leaves  Coriander: A few leaves  Green Chili: 1  Black salt to taste  Stevia and chaat masala to taste  Water as needed Method:    

Crumble the Paneer. Add salt, isabgol, ajwain, and kasuri methi to it. Add ghee and knead it to make a dough. Make small puris out of it and cook it in air fryer or oven for 10 minutes. For filling add coriander, mint and onion. For the Paani, take coriander and mint in equal quantity. Add 1 green chili, little

black salt, 1 drop of stevia, and add little chaat masala and grind the entire thing. Add water to it and your paani is ready! Enjoy! Macros:  Fat: 10 g  Protein: 5 g  Carbs: 3 g Recipe Courtesy: NEHA HITESH BHATIA

VEGETARIAN OMELETTE/CHILLA (KETO & LOW CARB)

Ingredients:   

Paneer: 100 gm. Husk: 2 tsp. Butter: 5 gm.

       

Coriander leaves: A few Green chili: 1 Ginger juliennes: A few Turmeric powder: 1/3 tsp. Red chili powder: ½ tsp. Hing: A pinch Salt to taste Cumin seeds: ¼ tsp.

Method:   

In a blender put paneer, husk, salt, turmeric, and hing and blend it, add water as per consistency. Take out the mixture in a bowl and add cumin seeds. In a non-stick pan add a little butter and spread the batter, top it with chopped Coriander, green chilies, and ginger. On a medium flame, let it get cooked from one side and carefully flip like you flip an omelette. Cook well n serve hot.

Macros:  Fat: 24 g  Protein: 18 g  Carbs: 2 g Recipe Courtesy: PRATICHI DIXIT

SHAHI PANEER (KETO & LOW CARB)

Ingredients:                 

Paneer: 100 gm., cut into cubes Onion: ½ Garlic: 2 cloves Almonds: 5 Butter: ½ tbsp. Bay leaf: 1 Cardamom: 2 Cinnamon: 1 stick Turmeric Powder: ¼ tsp. Coriander Powder: ½ tsp. Shahi Paneer Masala: 1 tsp. Chili Powder: ½ tsp. Tomato Puree: 2 tbsp. (Homemade) Yogurt: 1 tbsp. Cream: 2 tbsp. Salt to taste Kasuri Methi: 1 tbsp.

Method: 

Cut paneer into bite sized pieces. In a blender, blend together onions, garlic, and

      

almonds with a bit of water. Blend it to a smooth paste. In a pan, heat butter. When hot, add bay leaf, cardamoms and cinnamon. Let the aroma hit you. Now add the onion-almond-garlic paste and sauté on a medium flame for about 2-3 minutes. Add the turmeric powder, coriander powder, Shahi Paneer Masala, and chili powder and mix well. Add the tomato purée at this point. (If on initial stages of Keto, skip this step, it won’t make much difference) Sauté for about 2 minutes more (if the masala sticks to the pan, add a bit of water) Now add the yogurt, cream, paneer, salt, and kasuri methi. Mix well. Add in 1/4-cup water and let it cook until the gravy thickens to your desired consistency.

Total macros:  P: 20 g  C: 4.5 g  F: 29 g Recipe Courtesy: PRATICHI DIXIT