10 Keto and Low-Carb Roti & Flatbread Recipes

It is very low in carbs and is gluten-free.

When following a keto diet, one must be mindful of the number of carbohydrates they are taking in.

A ketogenic diet, commonly known as a keto diet, is a diet that is low in carbohydrates but high in fat.

It is designed to force the body to become more efficient at burning fat for energy.

This type of diet can help you lose weight but to maintain the weight loss, it is advised to stick to healthier sources of fat and protein.

In Indian cuisine, roti and naan are staple foods, however, they are high in carbohydrates.

This may prompt people to cut them out completely out of their diet. Fortunately, that does not need to be the case.

There is a variety of keto-friendly roti and naan bread available, which are made using flour that is low in carbs and gluten-free.

Not only do they lower your carb intake but they taste similar to their high-carb counterparts.

Here are 10 keto and low-carb roti and flatbread recipes to try.

Keto Roti

10 Keto and Low-Carb Roti & Flatbread Recipes - roti

As a keto diet involves a low gluten intake, it is important to follow this and a sure way is keto roti.

This recipe uses coconut flour, which is low in carbohydrates, high in fibre and gluten-free.

It provides the perfect accompaniment to low-carb Indian dishes such as moong daal.

Ingredients

  • 1 cup coconut flour
  • 1/3 cup flaxseed, sunflower seeds, almond (FSA) powder
  • ¼ cup Psyllium husk
  • ½ tsp salt
  • 1 cup hot water.

Method

  1. In a bowl, add all the ingredients and mix well.
  2. Make a well in the flour and pour in the water, a little at a time, mixing at the same time.
  3. Once combined, use your hands to form into a dough. Cover and allow to rest for 15 minutes.
  4. Divide the dough into medium-sized dough balls.
  5. Place a dough ball in between two sheets of baking paper and roll until thin. Use a lid to cut into circles if you like then remove it from the baking paper. Repeat with the rest of the dough.
  6. Heat a griddle and cook until it begins to change colour. Flip over and do the same.
  7. Spread some ghee or butter over the keto roti and serve.

Keto Roti (Almond Flour)

10 Keto and Low-Carb Roti & Flatbread Recipes - almond

Although roti is a staple in India, it is high in carbs, therefore, it is not suitable for a keto diet.

However, roti that is made with almond flour is. It is very low in carbs and is gluten-free.

It also follows a similar recipe to that of normal roti.

Ingredients

  • 100g almond flour
  • 1 tbsp ghee
  • 1/8 cup water

Method

  1. In a bowl, add all the ingredients and knead until a dough is formed.
  2. Once formed, divide equally and roll into dough balls.
  3. Place a dough ball in between two sheets of baking paper and roll until a thin rough circle is formed. Use a lid to cut round the dough and make it into a circle.
  4. Place the dough into a hot griddle and cook until both sides turn golden brown. Serve immediately.

Coconut Flour Flatbread

10 Keto and Low-Carb Roti & Flatbread Recipes - coconut

These flatbreads are simple to make and have a soft texture.

They are also versatile. Whether you want to have a curry or a kebab, these flatbreads are a great pairing.

Not only that, they are keto-friendly, containing 2.6 grams of net carbs per flatbread.

Ingredients

  • 2 tbsp psyllium husk
  • ½ cup coconut flour
  • 1 cup lukewarm water
  • 1 tbsp olive oil
  • ¼ tsp baking powder
  • ¼ tsp salt

Method

  1. In a bowl, mix together psyllium husk and coconut flour. Pour in the water, oil and baking powder. Mix well then knead.
  2. When it comes together, cover the bowl and set aside for 10 minutes.
  3. Once rested, cut the dough into four equal pieces and roll into balls.
  4. Place a dough ball between two sheets of baking paper and roll until thin. Once rolled, use a lid to cut out round flatbreads.
  5. Heat a non-stick pan over medium/high heat. Lightly oil the pan then place the flatbread onto it.
  6. Cook for three minutes then flip over and cook for a further two minutes until golden.
  7. Remove from the pan and spread a little butter. Serve immediately.

Keto Garlic Naan

10 Keto and Low-Carb Roti & Flatbread Recipes - garlic naan

Garlic naan is a delicious bread to have alongside an Indian meal. This recipe is the keto-friendly version.

It is made with almond flour and yoghurt.

It is low in carbs and gluten but it still achieves a similar taste and the same soft texture.

Ingredients

  • 75g almond flour
  • 1 tbsp psyllium husk
  • 2 tbsp coconut flour
  • 1 tsp xanthum gum
  • 1 tsp salt
  • 3 tbsp Greek yoghurt
  • 50g butter
  • 1 tbsp chopped garlic

Method

  1. In a bowl, add the almond flour, psyllium husk, coconut flour, salt and xanthum gum. Mix thoroughly, adding the yoghurt a little at a time.
  2. Use your hands to form into a dough then rest for 10 minutes.
  3. Meanwhile, add the garlic to room temperature butter and mix well. Set aside.
  4. Divide the dough and take a portion and place between two sheets of baking paper. Roll until thin.
  5. Place the dough into a hot griddle and spread the garlic butter on the top side of the dough. When brown on one side, flip over and spread more garlic butter. Flip again and cook until golden. Serve when ready.

Keto Bhature

10 and Low-Carb Roti & Flatbread Recipes - bhature

This is a keto-friendly accompaniment to the popular Indian street food, chole bhature.

Bhature is typically made from refined flour. The dough is mixed with yoghurt to give it a slight sourness. It is then deep-fried until it has puffed up.

As this recipe is made from almond flour, it is low in carbs and gluten-free.

Ingredients

  • ½ cup almond flour
  • ¼ cup coconut flour
  • 1 tsp xanthum gum
  • Salt to taste
  • ½ tsp ghee
  • ¼ cup warm water

Method

  1. Add all the ingredients to a bowl and mix well. Add the water in, a little at a time, while mixing.
  2. Once mixed, cover and leave to rest for 10 minutes.
  3. Place the dough between two sheets of baking paper and roll out until thin, around two millimetres thick.
  4. Use a circular cutter to cut circle-shaped pieces. Collect any excess dough, roll out and repeat.
  5. Heat a wok of oil and when hot, gently place the bhature in and fry until golden and puffed up, flipping regularly.
  6. Once done, place on kitchen paper to drain the excess oil, then serve with chickpea curry.

Keto Naan

10 and Low-Carb Roti & Flatbread Recipes - naan

This is a keto-friendly recipe on a plain naan, something which tastes great alongside various curries.

It is a versatile recipe as other ingredients such as garlic or even keema can be added.

Ingredients

  • 1 cup warm water
  • ¾ cup coconut flour
  • 1 tbsp psyllium husk
  • ½ tsp baking powder
  • Salt to taste

Method

  1. In a bowl, add the coconut flour, psyllium husk, baking powder and salt. Mix well.
  2. Gradually pour in the water while mixing at the same time until it comes together.
  3. Use your hands to form into a dough then leave to rest for 10 minutes.
  4. Divide equally then place a piece of dough in between two sheets of baking paper and roll out into a thin circle. Repeat with the rest of the dough.
  5. Heat some coconut oil on a griddle. When hot, place a naan and cook until both sides are golden.
  6. Serve with a low-carb curry.

Keto Dosa

10 and Low-Carb Roti & Flatbread Recipes - dosa

Dosa is a popular Indian street food consisting of a thin pancake made from a fermented batter, serving with a variety of chutneys and sambars.

But this version is made with almond flour, making it ideal for those following a keto diet because it is lower in carbohydrates.

The result is a healthier version of the popular dish, which looks and tastes similar when eaten with your favourite accompaniments.

Ingredients

  • 2 tbsp almond flour
  • 2 tbsp mozzarella cheese, grated
  • 2 tbsp coconut milk
  • Salt to taste
  • A pinch of cumin powder
  • A pinch of asafoetida

Method

  1. Place the ingredients into a bowl and mix together until it reaches a thick consistency.
  2. Lightly oil a large pan and heat on a medium flame.
  3. When hot, pour the batter in and spread it around the pan until a thin layer covers the pan. Allow to cook until golden.
  4. Once done, fold the dosa over and serve with your favourite chutney.

Keto Stuffed Paratha with Paneer

10 and Low-Carb Roti & Flatbread Recipes - paratha

Paratha is a common breakfast dish, especially in the North of India.

It is typically made from wholewheat flour and stuffed with potatoes.

To keep the carbs down, this particular recipe is made with paneer. Meanwhile, the paratha dough is made using coconut flour.

Ingredients

  • ½ cup coconut flour
  • 2 tbsp psyllium husk
  • 1 tbsp butter
  • A pinch of salt
  • 1 cup hot water

For the Stuffing

  • 175g paneer
  • 2 Green chillies, chopped
  • 1 tsp onion, finely chopped
  • 1 tsp bell pepper, finely chopped
  • 3 tbsp coriander, chopped
  • A pinch of turmeric
  • A pinch of chilli powder
  • ¼ tsp cumin powder
  • ½ tsp coriander powder
  • ¼ tsp dried mango powder
  • ¼ tsp chaat masala
  • Salt to taste

Method

  1. To make the stuffing, place the paneer into a bowl and break it up using your hands until they are in small chunks.
  2. Add the rest of the stuffing ingredients and mix well. Set aside.
  3. Make the dough by adding the ingredients to a bowl and mixing until the mixture comes together. Form into a dough ball then leave to rest for 10 minutes.
  4. Divide the dough equally then take a piece and place it between two sheets of baking paper. Roll into a roughly circular shape. Use a lid to cut around the dough to make it into a perfect circle.
  5. Roll another piece of dough then spread a third of the stuffing over it.
  6. Place the other piece of dough over it and press the edges down as well as the top. Use the lid to cut around the dough.
  7. Heat a griddle. When hot, place the paratha on it then spread a teaspoon of butter around it.
  8. Flip when golden and spread more butter. Pierce a few small holes in the paratha and cook until both sides are golden.
  9. Serve with chutney or pickle.

Keto Tandoori Roti

10 and Low-Carb Roti & Flatbread Recipes - tandoori

This keto tandoori roti has a slightly softer texture than the usual version but the smokiness makes for a similar taste.

The dough is made with paneer but you can use coconut or almond flour.

It is perfect when chicken or lamb is placed inside and it is rolled up to create a kathi roll.

Ingredients

  • 100g paneer
  • 1 tbsp psyllium husk
  • 1 tbsp coconut flour
  • Salt to taste
  • ¼ tsp garlic powder

Method

  1. In a blender, place the ingredients and blend. Add a little water if the texture is too dry.
  2. Form into a dough then divide equally.
  3. Roll each piece of dough between two sheets of baking paper.
  4. Brush the dough with some water then place onto a hot griddle, waterside down. Cook for three minutes then flip the pan so that the roti cooks directly on the flame.
  5. Cook directly on the flame for a few seconds at a time until it is fully cooked.
  6. Brush with some butter then serve.

Avocado Flatbread

10 and Low-Carb Roti & Flatbread Recipes - avocado

Avocado flatbread is a nutritious dish to make, providing a great replacement to wholewheat flatbread or shop-bought flatbread.

The avocado provides healthy fats while it is low in carbs, making it an ideal keto flatbread.

Not only is suitable for those following a keto diet but it is also vegan-friendly.

As the avocado is incorporated into the dough, you get the avocado flavour along with the subtle sourness from the lemon.

Ingredients

  • ½ cup avocado, mashed
  • 2 Garlic cloves, minced
  • ½ tbsp lemon juice
  • ½ cup coriander, finely chopped
  • 2 cups almond flour
  • ¾ tsp xanthum gum
  • Salt to taste

Method

  1. In a bowl, add the avocado along with the garlic, lemon juice and coriander. Mix well.
  2. Add the almond flour, xanthum gum and salt. Mix then knead for three minutes. Cover and allow the dough to rest for 10 minutes.
  3. Once rested, cut into equal pieces and roll into balls.
  4. Place one piece between two sheets of baking paper and roll into a round shape.
  5. Heat a non-stick pan on medium heat. Gently place the flatbread and cook for two minutes on one side. Flip and cook for another two minutes.
  6. Once golden, remove from the pan and serve.

These keto and low-carb flatbreads ensure that you don’t have to completely cut them out of your diet.

Minor changes to ingredients are to thank and once more, the taste and texture are relatively similar to their usual versions.

So, if you’re following a low-carb diet or want to try something different, give these recipes a go!

Source link

0 replies

Leave a Reply

Want to join the discussion?
Feel free to contribute!

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.