11 Essentials for an Indian Keto Diet: Pantry Staples, Swaps, and Simple Meals

2. Paneer and Full-Fat Dairy

Paneer is an ideal Indian protein for keto because it’s high in fat and protein while low in carbs. It grills beautifully as tikka or cubes into a creamy palak paneer when paired with ghee and cream. Full-fat yogurt (unsweetened) is another versatile dairy staple: use it as a marinade, raita base, or a cooling side for spicy curries. Heavy cream can enrich sauces and make a silky korma without needing flour. When buying yogurt or paneer, choose full-fat versions and check labels for added starches or sugar. In North America, many supermarkets and Indian stores carry fresh paneer and high-fat Greek-style yogurt that work well. For tiffin packing, a paneer and spinach sabzi keeps well with an insulating flask or a good-quality lunchbox. Dairy provides familiar textures that help keto meals feel complete.