Doing the Whole30 and ready to add some exciting new flavors?
Indian food and its bold spices are a huge part of my cooking. Below is a curated list of simple, go-to Indian recipes that work well with the Whole30. My hope is to inspire people doing the Whole30 to explore Indian flavors and to show others with Indian roots that a Whole30 is absolutely achievable and delicious.
I grew up in New York, spent time in the Middle East, and now live in Singapore. Though I consider myself a global citizen, my roots are Indian. My parents immigrated from India before I was born and brought with them the vibrant flavors I grew up eating. My strongest cultural connection is through food. The spices I grew up with appear in many of my recipes because they are warm, nourishing and layered with flavor. Contrary to some assumptions, Indian cuisine can be very Whole30 friendly.
If you’re not familiar with the Whole30: it’s a 30-day elimination-style program designed to reset digestion, hormones, blood sugar and your relationship with food by cutting out dairy, added sugar, grains, legumes, and alcohol, and by avoiding recreations of baked goods or treats even when ingredients might seem compliant.
Why Indian food works well on the Whole30
Fats – Ghee (clarified butter) originates in India and is Whole30-compatible. Coconut oil and coconut milk are also common in Indian cooking and fit the program, so you’ll find many satisfying cooking fat options in Indian recipes.
Protein – While many Indians avoid beef for religious reasons, chicken, lamb, and a variety of seafood are widely used across Indian regions and make excellent Whole30-friendly protein choices.
Vegetables (Carbs) – Vegetables are central to Indian cuisine and are prepared in countless ways: curries, stir-fries, roasted sides and more. Many traditional vegetarian dishes are easily compatible with the Whole30 with little or no modification.
Common watch-outs when eating Indian during your Whole30
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Dairy
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Yogurt – Often used in marinades. Substitute coconut yogurt or increase cooking fat to replace its role in recipes.
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Paneer – This fresh cheese appears in many dishes (Palak Paneer, Malai Kofta) and should be avoided for 30 days.
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Milk – Traditional masala chai and milk-based drinks should be swapped for black tea/coffee or plant milks like almond or coconut when needed.
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Cream – Common in rich dishes such as chicken tikka masala; use coconut milk, coconut cream, or cashew cream alternatives when appropriate.
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Grains
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Rice – Basmati is beloved, but rice is not allowed on Whole30. Swap in cauliflower rice or enjoy dishes without a grain base.
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Breads – Naan, chapati, roti and similar flatbreads are off-limits during the program. Although they’re a comfort staple, Indian dishes remain flavorful and satisfying without them.
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Legumes
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Dal – Lentils and other dals are a central part of many Indian meals but are excluded on the Whole30 due to potential digestive impact and anti-nutrient concerns. Skipping them for 30 days can be a useful reset.
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Peas – Rules changed in March 2020: peas (sugar snap, snow, green, yellow and split peas) are now allowed on the Whole30 as an exception, so they can be included when desired.
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When I completed my first Whole30, many of my meals were traditional Indian dishes and they were deeply satisfying even without dairy, grains, or legumes. Below are a few favorite recipes and ideas to help make breakfast, mains, and sides exciting and compliant during your Whole30.
I’VE GOT YOU COVERED FOR BREAKFAST, MAINS, AND SIDES!
Prawn Masala
Turmeric Lemon Cauliflower Rice
Classic Indian Chicken Curry
Chicken Curry Salad
Masala Omelette
Curried Cauliflower Soup
South Indian Coconut Prawn Curry
Lamb Keema
Desi Tuna Salad
Paleo Vegetable Korma
Goan Fish Curry
Paleo Chicken Tikka Masala
Paleo Poriyal
Paleo Hariyali Chicken Tikka
Chicken Saagwala
Masala Sweet Potato Fries
Ghee (Clarified Butter)
Turmeric Golden Latte
Vegan Masala Chai
Masala Milk