45+ Low Carb Indian Vegetarian Recipes

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These 45 vegetarian low carb Indian recipes prove that you don’t have to give up your favorite flavors to eat low carb! From creamy palak paneer and smoky baingan bharta to crispy tandoori cauliflower and fragrant rasam, there’s something here for every craving and every skill level.

I’ve organized the list with my own tried-and-tested recipes first, followed by trusted external recipes that fill in the gaps, and I’ve included easy swap suggestions throughout so every recipe on the list actually works for a low carb lifestyle. Whether you’re doing keto, watching your blood sugar, or just trying to eat a little lighter without sacrificing the bold spices you love, this roundup has you covered.

Growing up in an Indian household, I thought low carb eating and Indian food were basically incompatible. Rice at every meal, roti with every curry, daal poured over a mountain of basmati, that was just how it worked. So when I started my health coaching practice and clients kept asking me how to eat low carb while still enjoying Indian flavors, I realized I needed to dig in and figure this out properly.

Turns out, Indian cuisine is actually one of the most naturally low carb-friendly cuisines in the world, once you know which dishes to lean into. Sabzis, curries built around vegetables and paneer or tofu, lentil soups, raitas, chutneys, so much of the flavor is already there without the carbs. The real trick is knowing which traditional dishes work as-is, and which just need a small swap like cauliflower rice instead of basmati.

I’ve personally made every recipe on this list, and carefully evaluated every external recipe based on ingredients, technique, and genuine low carb fit. My kids, who have very strong opinions about Indian food, have weighed in on the recipes too, and not a single one of them feels like you’re “eating healthy.” That’s the whole point! So let’s get into it!

Curries & Mains

Vegan Palak Paneer With Tofu

This is one of my most-made Indian recipes at home, and the one I turn to when I want something that feels indulgent but is secretly packed with nutrition. I swap traditional paneer for tofu to keep it plant-based and lower in saturated fat, but the creamy spinach sauce is so rich and fragrant that no one ever notices the difference. Ready in 40 minutes and naturally gluten-free, it’s become a weeknight staple in my house. Serve it over cauliflower rice to keep it fully low carb.

Vegan Matar Paneer

I love this recipe because it comes together in just 20 minutes with less than 5 main ingredients, and it genuinely tastes like restaurant matar paneer. I use tofu instead of paneer, and the peas add just enough sweetness to balance the spiced tomato sauce. It’s one of those recipes that looks and tastes like you spent way more time on it than you did.

Vegan Tikka Masala

Tikka masala is the dish that converts people to Indian food, and this vegan version with tofu is just as creamy and satisfying as the original. The coconut milk gives it that signature richness, and the tofu soaks up every bit of the spiced tomato sauce. My kids ask for this one regularly, and I serve it over cauliflower rice on low carb nights and they don’t even blink.

Curry Spaghetti Squash

This one is a total game changer for anyone who loves Indian food but wants to cut carbs at dinner. I top roasted spaghetti squash strands with fire-roasted tomatoes, chickpeas, and warm Indian spices for a meal that’s hearty and satisfying without any actual pasta or rice. Swap the chickpeas for paneer or tofu for an even lower carb version.

Aubergine Curry

Eggplant is one of my favorite low carb vegetables because it gets silky and soaks up all the flavor when cooked down in a spiced sauce. This curry pairs it with warm aromatics and a tomato base for a dish that’s perfect for meal prep, it actually tastes better the next day. Omit the chickpeas to bring the carbs down even further, or swap them for paneer.

Kerala Egg Curry

I grew up eating egg curry and this Kerala-style version is my absolute favorite. Hard-boiled eggs get simmered in a deeply spiced, aromatic tomato masala with curry leaves and coconut oil. It’s bold, comforting, and naturally low carb. It works for breakfast, lunch, or dinner, which makes it one of the most versatile recipes in this roundup.

Vegetable Vindaloo

Vindaloo is the recipe I reach for when I want serious heat and bold flavor. The homemade vindaloo paste is what makes this dish – it’s built on dried chilies, vinegar, and warm spices that give it that signature tangy kick. Replace the potatoes with zucchini or broccoli to keep it low carb, and add tofu or paneer for extra protein.

Spiced Spinach Tofu Stir Fry

When I need dinner on the table in 15 minutes, this is one of my go-to external recipes to recommend. It’s a one-pot Indian spiced curry with tofu and spinach that comes together incredibly fast, and the leftovers are even better the next day. Gluten-free and vegan, it’s a great option when you want maximum flavor with minimal effort.

Creamy Indian Tofu Curry

I added this one to the list because it fills a specific gap: it’s a restaurant-style tofu curry that feels indulgent and filling on nights when I want something more substantial than a simple sabzi. The sauce is bold and creamy, the tofu absorbs it well, and it comes together in about 30 minutes. I recommend it to clients who are newer to cooking Indian food at home and want a reliable, crowd-pleasing result.

Mushroom Masala

Button mushrooms are the unsung hero of low carb Indian cooking! They’re meaty, satisfying, and soak up curry sauces and spices the way that meat would. This recipe can be made in an Instant Pot or on the stovetop and the result is hearty enough to stand in for a meat dish. I serve it over cauliflower rice for a complete meal.

Baingan Bharta

Smoky, earthy, and deeply flavorful, baingan bharta is the kind of dish that makes you fall in love with eggplant. I’m not even a huge fan of eggplant typically, but I love this dish! Roasting the eggplant over an open flame (or in the oven) before mashing it with garlic, ginger, and spices creates this smoky depth that you just can’t get any other way. It’s vegan, naturally low carb, and so so flavorful!

Vegetable Korma

Korma is one of those dishes that non-Indian food fans always end up loving because it’s creamy, fragrant, and mild enough for the whole family. The vegetables come out soft and tender in a coconut-based sauce, and it reheats really well for meal prep, I actually think it’s even better the next day. I serve mine over cauliflower rice. 

Pumpkin Curry

Pumpkin is lower carb than you might expect, and because it’s so versatile, you can easily make a curry out of it. This curry blends the natural sweetness of pumpkin with the heat of chilies and a touch of dry mango powder for a sweet-spicy balance that’s really unique. Ready in 30 minutes and perfect anytime of year (and especially in the fall!).

Soya Chunks Machurian

Soya chunks are one of the best kept secrets in vegetarian low carb cooking! They’re high in protein, low in carbs, and take on whatever flavor you cook them with. This Indo-Chinese Manchurian version is mildly spicy and packed with flavor. It’s one of the more unique recipes on this list and always gets people asking what’s in it.

Sabzis & Vegetable Dishes

Indian Cabbage With Peas (Cabbage Sabzi)

Cabbage sabzi is one of those simple, humble dishes that totally surprises you with how good it is. The cumin seeds, turmeric, and cayenne create a smoky, spiced flavor that transforms plain cabbage and peas into something genuinely crave-worthy. It’s naturally vegan, gluten-free, and one of the lowest carb dishes on this entire list.

Cauliflower Sabji

Cauliflower is the MVP of low carb Indian cooking, and this sabji showcases it so well! The turmeric, cumin, and coriander coating each floret with warm spice is what I always come back to – it’s simple, fast, and my kids actually request this one. Vegan and gluten-free, ready in under 30 minutes.

Indian Vegetables Recipe (Mixed Vegetables Sabji)

This is my go-to when I need a quick, flexible low carb side that works with almost anything. I use whatever low carb vegetables I have on hand: zucchini, bell peppers, spinach, green beans, and toss them with a simple blend of Indian spices. Frozen veggies is also a great option for this recipe, and requires no prep time! Use your favorite low carb veggies and you have an endlessly customizable weeknight dish.

Indian Spiced Bok Choy

I started making this recipe when I had a surplus of bok choy from my CSA box and wanted something different. The cumin, mustard seeds, green chiles, and turmeric completely transform it, it ends up tasting exotic and deeply savory rather than like a stir fry side dish. Bok choy is naturally very low carb and the Indian spice treatment makes it genuinely so good.

Indian Style Asparagus

This is one of my favorite ways to use asparagus in the spring. The cumin, coriander, turmeric, cayenne, and mustard seeds turn a simple vegetable into something that feels totally special. It comes together in about 15 minutes and pairs well with any curry or lentil dish on this list.

Tandoori Cauliflower

Tandoori cauliflower is one of those recipes that works as a starter, a side, or a light main, and it always impresses people. The yogurt-spice marinade gives the cauliflower a smoky, charred coating that tastes like it came out of a real tandoor oven. It reminds me of a plant-based version of tandoori chicken! It really is one of the best low carb Indian appetizers you can make at home.

Baked Gobi Manchurian

Gobi Manchurian is a dish I order every single time I go to an Indian-Chinese restaurant, and this baked version recreates it at home in a way that’s both lower carb and lower fat than the deep-fried original. Crispy baked cauliflower florets in a sweet-spicy manchurian sauce, serve it as an appetizer or a main. Leave out any added sugar in the sauce or replace it with monk fruit or stevia to keep it strictly low carb.

Punjabi Dry Bhindi

Okra is one of the most underrated low carb vegetables, and this Punjabi preparation is the best way I’ve found to cook it. The combination of cumin, coriander, channa masala powder, green chilies, grated coconut, and a squeeze of lemon creates layers of flavor in a dish that’s ready in about 20 minutes. 

Lauki Ki Sabji | Indian Bottle Gourd Curry

Lauki (bottle gourd) has a mild, slightly sweet flavor that works great in stir fries and curries. I ate this dish often growing up, it was a regular in my family’s weekly rotation. And it’s no surprise because this dish is light, nourishing, and genuinely easy to make, so it’s perfect for nights when you want something simple but satisfying. It’s also naturally vegan and gluten-free!

Aviyal

Aviyal is a Kerala classic that I find myself craving on weekends! it’s an intricate blend of vegetables in a thick coconut-based sauce seasoned with green chilies and curry leaves. It’s one of the most traditionally authentic dishes on this list. Omit the potatoes and it becomes a beautiful, naturally low carb meal.

Aloo Patta Gobhi

This cabbage and potato sabzi uses only moderate amounts of spices, which actually lets the natural flavors of the vegetables shine through more than a heavily spiced dish would. It’s very family-friendly and also requires minimal prep. I recommend swapping the potatoes for green beans to make it fully low carb.

Indian Roasted Cauliflower

If you need a simple, hands-off low carb side dish, this roasted cauliflower is it. The warm Indian spices turn ordinary cauliflower into something aromatic and caramelized, and it works with practically any diet: vegan, paleo, Whole30, keto, grain-free. I make this at least once a week and serve it with dal on the side!

Indian Air Fryer Cauliflower Bites

These are my go-to when I need a quick low carb appetizer that feels a little fancier and is easy to make. The air fryer gets the cauliflower crispy on the outside while the Indian spice coating adds serious flavor. Great for a weeknight snack or as a side dish when you’re entertaining.

Air Fried Eggplant Slices

A healthier riff on the classic baingan bhaja: these eggplant slices are seasoned with traditional Indian spices and cooked in the air fryer until crispy and golden. No breadcrumbs needed, so it stays naturally low carb and gluten-free. I love these as a snack alongside raita or as a side dish with any curry.

Olan

Olan is one of those dishes I grew up hearing about but never actually tried until I was an adult. It’s part of the traditional Kerala Onam Sadhya feast, and once I made it I understood immediately why it has such a devoted following. Ash gourd (winter melon) is naturally low carb and has a delicate flavor that absorbs the coconut milk and spices as it cooks. If you’re looking for a recipe that’s genuinely different from anything else on this list, this is it.

Peerkangoa Kootu (Ridge Gourd With Lentils)

Ridge gourd is a vegetable I grew up eating but rarely see represented on food blogs outside of Indian cooking sites, which is exactly why I wanted to include it here. This South Indian kootu combines tender ridge gourd with moong dal, freshly ground coconut, and aromatic spices for something genuinely different from any other recipe on this list. It’s lower in carbs than most dal dishes and substantial enough to serve as a full meal.

Soups & Lentil Stews

Spicy Cauliflower Soup With Curry

This is the soup I make when someone in my family is under the weather: it’s warming, deeply spiced, and ready in 30 minutes but tastes like it’s been simmering all day. The crunchy cashews on top add a satisfying contrast to the smooth, velvety base. Vegan, gluten-free, and one of the lowest calorie recipes on this list.

Indian Fried Rice (Khichdi)

Khichdi is literally total comfort food from my childhood. My dad would make it every Sunday evening, and we’d serve it with yogurt. It was always warming, nourishing, and deeply satisfying. My version uses lentils and fresh veggies with a perfect balance of Indian spices. To make it truly low carb, swap the regular rice for cauliflower rice: cooked down, it blends in seamlessly and you really can’t tell the difference.

Low Fat Indian Instant Pot Dal

A simple, classic dahl that’s vegan, low fat, and quick to pull together. It’s the kind of recipe you’ll come back to again and again on busy weeknights. It’s packed with hidden veggies, super flavorful, easy to make, a one-pot meal, and works well with cauliflower rice or a small portion of low carb roti.

Moringa Leaves Dal 

Moringa is having a well-deserved moment in the wellness world, and this unique dal recipe really highlights its flavor. Toor dal cooked with moringa leaves and simple Indian spices makes a hearty, nutritious one-pot meal that’s lower in carbs than most dals. Pair it with cauliflower rice for a complete low carb dinner. 

Dal Rasam (Spicy South Indian Lentil Soup)

Rasam is South India’s answer to the healing soup. This version with toor dal, tamarind, and tomato has that signature heat and tanginess that’s both deeply comforting and genuinely good for you. I love serving this as a light starter before a bigger Indian meal.

Mung Bean Curry

Green moong dal curry is one of the most protein-rich options on this entire list, and it’s also one of the most filling. This vegan, gluten-free version is like a warm hug in a bowl – it’s creamy, comforting, and always gives me sustained energy for hours thanks to all that protein and fiber.

Whole Masoor Dal

Whole masoor (brown lentils) are one of the lower carb lentil options, and this version is spicy and straightforward to make. Keep some whole masoor in your pantry and this becomes a reliable quick weeknight dinner: serve with cauliflower rice, roasted veggies, or a low carb tortilla for a complete meal.

Healthy Broccoli Palak Dal

This fusion dal is a nutritional powerhouse: lentils, broccoli, and spinach all in one bowl. It’s a great way to sneak extra vegetables into a classic comfort food, and the result is richer and more complex than a standard dal. One of the highest fiber recipes on this list.

Tomato Shorba Recipe

Tomato shorba is a classic Indian restaurant starter that most people don’t realize is incredibly easy to make at home. This tangy, lightly spiced tomato soup takes minutes to pull together and is vegan, gluten-free, and very low carb. A perfect opening course for an Indian dinner party.

Ulavacharu (Horse gram soup – Kollu rasam)

Horse gram is one of the most nutritious legumes in Indian cooking and it’s lower in carbs than most other lentils. This traditional Andhra rasam made with horse gram has a deep earthy, tangy flavor. The recipe includes both Instant Pot and stovetop pressure cooker instructions.

Snacks, Appetizers & Sides

Paneer Tikka

No low carb Indian food list would be complete without paneer tikka. Marinated in yogurt and spices, then grilled to perfection, the paneer cubes come out golden and slightly charred in the most satisfying way. It’s a perfect protein-rich appetizer and takes just 30 minutes from start to finish.

Cabbage Pakoda

Crispy, savory cabbage fritters made with gram flour and Indian spices: this is the kind of snack that disappears immediately at my house. For a stricter low carb version, swap the gram flour for almond flour. Either way, they’re ready in 30 minutes and work great as a party appetizer or afternoon snack.

Onion Baji

These onion fritters are better than any restaurant version I’ve tried. Use almond flour instead of gram flour and white rice flour for a truly keto-friendly version. Vegan and gluten-free, they make a fantastic low carb side dish alongside any curry.

Bhindi Bhaji

I included both this and the Punjabi dry bhindi earlier in the list intentionally because they’re genuinely different preparations and worth having both. This one is saucier and richer, built around a spiced tomato gravy rather than a dry stir fry. It’s the version I crave when I want something more substantial alongside cauliflower rice, and the flavor from the fresh okra cooked down in that tomato base is really hard to beat.

Sev Tameta Nu Shaak

This Gujarati curry is one of the most unique dishes on this list, and honestly one I didn’t know well before researching this roundup. It’s a combination of fragrant garlic, sweet tomatoes, and sev (crispy chickpea noodles) that come together in a way that’s genuinely addictive. I was impressed by how satisfying it is for such a simple ingredient list, and it’s now something I regularly recommend to clients looking to add more variety to their low carb Indian cooking.

Mushroom Bhaji

I included this one because mushroom bhaji is a dish I genuinely make at home but don’t have my own recipe for yet, and this version is the closest I’ve found to what I grew up eating. The tomato-based sauce is bold and slightly spicy, ready in 15 minutes, and mushrooms are one of the best low carb vegetables for absorbing Indian spice blends. It’s the kind of recipe that earns a permanent spot in your weeknight rotation.

Makhana Bhel

Makhana (fox nuts/lotus seeds) are having a major moment in the health food world and for good reason! They’re low carb, high protein, and incredibly satisfying when roasted and tossed with vegetables and chutneys. This bhel is a fantastic low carb Indian snack that you can customize with whatever chutneys and vegetables you have on hand.

Healthy Indian Tofu Stir Fry

Where the Vegan Richa spinach tofu stir fry above is more curry-style, this one is lighter and more vegetable-forward. It’s the recipe I point people to when they want something that functions more as a side dish than a main. I recommend it alongside any of the dals or curries in this roundup to round out a complete low carb Indian meal. Fifteen minutes, one pan, done.

Indian Cauliflower Rice

A low carb roundup wouldn’t be complete without cauliflower rice so I had to add this recipe in! This is my go-to recipe for an Indian style cauliflower rice, and I use it as a substitute for regular rice on a regular basis. The cauliflower rice is sauteed with mustard seeds, turmeric, red chili and coriander, which add tons of flavor, and the entire recipe takes just 10 minutes to make!

Almond Flour Tortillas (Roti)

Typically, rotis are not low carb, which is why I had to create this recipe for almond flour tortillas that have the consistency of a traditional roti, but are both gluten-free and low in carbs! I love pairing this with just about any Indian dish – curries, sabjis, dals, paneer – it goes with everything!

Raitas & Chutneys

Easy 5 Minute Onion Raita

Raita is the cooling counterpart to every spicy Indian meal, and this onion version is about as easy as it gets – it’s just yogurt, finely diced onion, cumin, and fresh herbs. It’s naturally low carb, gluten-free, oil-free, and nut-free, making it one of the most allergy-friendly recipes on this list. Ready in 5 minutes flat.

Bathua Raita

I included this one because it represents a part of Indian cooking that most American-facing blogs don’t cover: the North Indian winter staple of bathua (lamb’s quarters), a leafy green I remember relatives cooking with when I was a kid. The freshly boiled bathua leaves blended into thick yogurt with tempering spices creates something genuinely different from a standard raita, and it’s loaded with Vitamin A. If you can find bathua at an Indian grocery store, this is worth making.

Coconut Chutney Recipe

I make coconut chutney at home more often than almost any other condiment because it takes 10 minutes and makes everything taste better. Fresh coconut blended with green chilies, ginger, and a quick tempering of mustard seeds and curry leaves is one of those flavor combinations that’s completely irreplaceable. I serve it alongside basically every low carb Indian meal on this list.

Khamang Kakdi (Maharashtrian Cucumber Salad)

This Maharashtrian cucumber salad is refreshing, crunchy, and packed with flavor from coconut, peanuts, and a handful of aromatic spices and herbs. I had this all the time growing up, since my family is from the state of Maharashtra. It’s one of the most distinctive regional recipes on this list and a perfect low carb side dish or palate cleanser between courses.

Kachumber Salad

If you need a no-cook low carb side that comes together in under 15 minutes, this is it. Tomato, onion, and cucumber tossed with cumin and a squeeze of lemon – it’s the simplest version of Indian salad and one of the most classic accompaniments to any curry or dal meal.

Drinks & Desserts

Golden Milk Latte (Turmeric Milk Latte)

I drink a version of this almost every day! It’s just turmeric, ginger, cinnamon, and black pepper steeped in warm milk for a latte that’s anti-inflammatory and genuinely delicious. Make it with full-fat coconut milk, unsweetened almond milk, or unsweetened soy milk to keep it low carb. Ready in 5 minutes.

Carrot Pudding (Carrot Kheer Recipe)

Gajar ka halwa is one of my favorite Indian desserts, and carrot kheer is the lighter, vegan cousin that scratches the same itch with far fewer carbs. I love this version from Vegan Richa because the cardamom fragrance takes me straight back to my mom’s kitchen, and the toppings of toasted nuts, seeds, and chia make it feel really special. Use unsweetened almond milk and monk fruit sweetener to keep it strictly keto – I promise it still tastes like a treat.

Low Carb Indian Food FAQs

More Low Carb & Vegetarian Recipes!

• 35 Easy Vegetarian Keto Recipes
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• Keto Greek Salad
• All Plant-Based Keto Recipes

Final Thoughts

Indian food and low carb eating are a much better match than most people realize, you just have to know where to look. Whether you’re making a simple cabbage sabzi on a Tuesday night, a rich vegan tikka masala for the whole family, or a fragrant lentil rasam for a cold evening, this list has something for every occasion. Save this roundup, try a few recipes this week, and let me know in the comments which ones become your favorites!

If there’s a low carb Indian recipe you love that I missed, drop it in the comments below! I update this list regularly and respond to every question I get!