Can You Have Takeaway Curry on Keto? The Low-Carb Guide

October 27, 2025 •

4 min read

According to a 2024 survey, takeout and restaurant eating remain popular despite dietary restrictions, with many people seeking healthier versions of their favorite meals. The good news is that you can have takeaway curry on keto by knowing what to order and what ingredients to avoid, without sacrificing flavor.

Quick Summary

This guide reveals the best keto-friendly takeaway curry options, focusing on high-fat, low-carb dishes and smart ordering strategies. It covers common Indian curries, vegetarian choices, and essential modifications to stay in ketosis.

Key Points

Smart Ordering: You can have takeaway curry on keto by making smart menu choices and avoiding carb-heavy items like rice and naan.
Choose the Right Base: Opt for curries with creamy, coconut milk, or spinach bases, as they are typically lower in carbs than tomato or sweet-based sauces.
Embrace Grilled Meats: Tandoori dishes like tandoori chicken and seekh kebabs are excellent keto options because they are grilled and not coated in heavy sauce.
Beware of Hidden Sugars: Some creamy curries like tikka masala and korma can contain added sugar; ask the restaurant to minimize or omit it.
Substitutes are Key: Prepare cauliflower rice at home or order a side of cucumber raita to enjoy with your curry, as alternatives to high-carb sides.
Avoid Fried Foods: Appetizers like samosas and pakoras are breaded and fried, making them unsuitable for a keto diet due to their high carbohydrate content.
Focus on Protein and Fat: Takeaway curry can be keto-friendly by focusing on the high protein content of meat or paneer and the healthy fats from ghee and coconut.

Your Guide to Ordering Keto-Friendly Indian Takeaway

One of the biggest challenges of adhering to a strict ketogenic diet is navigating social situations and convenient food options, such as takeaway. Indian takeaway, in particular, can be a minefield of hidden carbs in sauces, rice, and bread. However, with the right knowledge, you can enjoy a delicious and satisfying curry night without getting knocked out of ketosis.

The Golden Rules for Keto Curry Takeaway

Before you even look at the menu, internalize these rules to make keto-friendly choices:

Say No to Rice and Naan: The most obvious step is to eliminate the primary carbohydrate sources. A single serving of rice or naan can contain enough carbs to throw you out of ketosis for the day.
Beware of Hidden Sugars: Many creamy and tomato-based sauces, especially korma and tikka masala, contain added sugar. Always ask if the restaurant can prepare your dish with less sugar or stick to drier, spicier curries.
Embrace Fat and Protein: The cornerstone of keto is high fat and moderate protein. Indian cuisine is rich in both, featuring ghee (clarified butter), coconut milk, paneer, and various meats.
Choose Tandoori: Tandoori dishes are typically grilled without thick, sugary sauces, making them an excellent choice. This includes tandoori chicken, seekh kebabs, and chicken tikka.

Keto-Approved Indian Dishes: A Closer Look

Here are some of the best choices for your next takeaway night, categorized for your convenience.

Meat-Based Curries

Butter Chicken (Murgh Makhani): Often a safe bet, as it's typically made with cream and butter. Always confirm with the restaurant that they do not add sugar to the sauce.
Chicken/Lamb Tikka Masala: While some versions can be sugary, many restaurants prepare it with a tomato and cream base that fits the keto macros. Ask about added sugars.
Saag Chicken/Lamb: Spinach-based curries are a fantastic, low-carb option. The cream or paneer in the sauce adds healthy fats.
Lamb Rogan Josh: A savory curry without a sweet base. Its rich, meaty flavor comes from spices and fat rather than carbs.

Vegetarian and Seafood Curries

Palak Paneer: This classic dish combines spinach and paneer (Indian cottage cheese), which is naturally high in fat and protein. It's a flavorful and filling keto meal.
Paneer Tikka: Grilled paneer cubes marinated in yogurt and spices are a great appetizer or main course.
Baingan Bharta: A roasted eggplant curry that is naturally low in carbs. Pair it with a side salad instead of bread.
Chettinad Chicken/Prawns: This South Indian dish uses a base of coconut and spices, providing rich fats without the high sugar content found in some other curries.

What to Avoid

Samosas and Pakoras: These are fried, breaded appetizers and are high in carbs from the flour and potatoes.
Naan and Roti: As mentioned, these wheat-based breads are a major source of carbs.
Dishes with Potatoes or Lentils: Items like Aloo Gobi (potato and cauliflower) or Dal Makhani (lentils) contain starchy vegetables and legumes that are not keto-friendly.
Sweet Sauces: Korma can be particularly sweet. If you are unsure, ask for clarification or opt for a tomato-based curry instead.

Comparison Table: Keto-Friendly Takeaway Options


Dish	Carb Profile	Keto-Friendliness	Notes
Tandoori Chicken	Very Low	Excellent	Grilled protein, minimal sauce. Avoid side rice.
Chicken Tikka Masala	Moderate	Good	Depends on preparation. Request minimal sugar.
Palak Paneer	Low	Excellent	High in fat and protein. Naturally keto.
Lamb Rogan Josh	Moderate	Good	Savory, not sweet. Watch for added potato.
Vegetable Korma	High	Poor	High sugar content, often with starchy vegetables.
Samosas	High	Poor	Fried and filled with potatoes and flour.

Making Smart Swaps

To make your takeaway experience even more keto-friendly, consider these smart swaps:

Cauliflower Rice: Instead of ordering plain rice, prepare your own cauliflower rice at home to absorb the curry sauce.
Salad and Raita: Request a side salad with a plain yogurt raita to use for dipping. This adds freshness and fat without the carbs of naan.
Extra Veggies: If your curry includes vegetables, ask for low-carb additions like extra spinach, mushrooms, or bell peppers.

Conclusion

So, can you have takeaway curry on keto? The answer is a resounding yes, but it requires a strategic approach. By choosing grilled meats and fatty, low-sugar sauces, while avoiding bread and starchy sides, you can successfully enjoy the rich and flavorful world of Indian cuisine. A little preparation and communication with the restaurant can make your takeaway night a delicious and guilt-free affair that aligns perfectly with your dietary goals.

Authoritative Reference

For more in-depth information on managing takeaway meals while on a keto diet, consider consulting resources like the low-carb and keto-friendly guides on Atkins.com. They provide extensive advice for various cuisines and eating-out scenarios. https://www.atkins.com/expertise/low-carb-and-keto-fast-food-options

Frequently Asked Questions

The safest curries for keto are typically high in fat and low in sugar. Excellent choices include spinach-based curries like Palak Paneer or Chicken Saag, and creamy options like Butter Chicken (ask for no added sugar).

No, you must avoid naan and rice. These are high-carb staples that will prevent you from staying in ketosis. Consider alternatives like homemade cauliflower rice or a side salad.

A side of cucumber raita (yogurt dip) is a refreshing and low-carb option. You can also ask for a simple side salad or extra steamed, low-carb vegetables.

Yes, many Indian restaurant sauces, particularly creamy and tomato-based ones like korma and tikka masala, often contain added sugar. Always ask for less or no sugar during preparation.

Yes, tandoori dishes are generally an excellent keto choice. Tandoori chicken, kebabs, and grilled fish are typically marinated in yogurt and spices and then grilled, making them low-carb and high in protein.

When ordering, specify to avoid rice, naan, potatoes (aloo), peas (matar), and lentils (dal). Also, request that they limit or skip any added sugar in the sauce.

Yes, it is possible for keto vegetarians. Good options include Palak Paneer, Baingan Bharta (eggplant), and Paneer Tikka. Make sure to avoid dishes with lentils and potatoes.