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

3. Low-Carb Vegetables to Keep On Hand

A keto-friendly Indian plate leans on non-starchy vegetables. Cauliflower is a superstar: grate it into “rice,” make a pulao, or use it in a low-carb aloo gobi style with fewer potatoes. Leafy greens such as spinach, methi, and mustard greens are versatile for saag and stir-fries. Bottle gourd (lauki) and ridge gourd are lower-carb vegetable options that work in simple sabzis when paired with generous ghee or coconut milk. Vegetables provide fiber and micronutrients while keeping carbs down. Quick tip: roast cauliflower florets with turmeric, cumin, and a drizzle of ghee for a tiffin-friendly side. For meal prep, blanched spinach stores well and reheats into a gravy or mixed with paneer. Keep a steady stash of frozen cauliflower and spinach for busy days when fresh produce runs out.