Keto Paratha with Chili & Garlic

keto paratha

This keto paratha is what you need if you find yourself craving for a paratha, but you’re watching your carbs. Paratha is an Indian flatbread that’s famous around the world and made with whole wheat flour.

It can be eaten on its own or with a pat of butter, topped with low carb chutney, or dipped in curry. This keto paratha recipe from Sonal, an Indian foodie, uses coconut flour instead of wheat flour, so it’s guaranteed low in carbs.

Sonal was a self-confessed foodie but was diagnosed with Type 2 diabetes when she was only 18! She learned to count her carbs and lost weight when she translocated from Mumbai to the USA. She now translates her passion for food into creating low carb dishes and videos.

Related reading: Is the Keto Diet Good for Diabetes?

She gives three versions of this tasty keto paratha recipe. One uses Psyllium Husk, another has Xanthan Gum, and the third version contains both.

If you want your keto paratha to be moist, you can choose the recipe with the psyllium husk. But if you prefer the dryer version, opt for the Xanthan gum.

The parathas are topped with garlic and chili to give them a nice spicy flavor. For an alternative flatbread recipe with cheese try this Easy Keto Flatbread Recipe.

If you like chilis then you might want to try this Tasty Keto Chili Recipe or this Low Carb Chicken Chili Soup Recipe.

For a tasty quick and easy low carb curry try this Keto Chicken Curry recipe.

For other easy bread recipes check out these Low Carb Bread Recipes

Recipe notes 

Every batch of psyllium husk is different so the amount of water it absorbs can differ. You may have to add less or more than stated below.

Roll them as thinly a possible as they taste better that way. The edges don’t have to be neat. If you want them neat you can cut them into a circular shape by using a saucepan lid. Keep the trimmings to make another paratha.

Once they have been cooked you can add some grated cheese to the tops if you like.

Parathas and Rotis

In the video Sonal sometimes refers to the parathas as rotis as though they are the same thing. Both breads are part of the staple Indian diet. Roti is a generic term that is used to describe a plain flat bread which is made from wheat flour.

A paratha on the other hand has multiple layers and is sometimes stuffed before being shallow fried. This recipe is more like a roti but is nevertheless very tasty.

Ingredient upgrades

I have taken the liberty, as usual, of tweaking the ingredients to include organic produce as it contains more nutrients so is healthier for you. The best butter for keto is made from milk that comes from grass-fed cows.

Related reading: Does Grass-Fed Butter Help With Weight Loss?

I’ve suggested Redmond Real Sea Salt as opposed to any sea salt as it does not contain plastic microfibers like other sea salt may. Also. it is not contaminated with molds.

Keto Paratha


Dough with Psyllium Husk

  • 1 cup organic coconut flour
  • 3-4 tbsp psyllium husk
  • ¼ pinch Redmond Real Sea Salt
  • 1 tsp organic grass-fed ghee

Keto Paratha Dough with Xanthan Gum

  • 1 cup organic coconut flour
  • 1 tsp organic grass-fed ghee
  • 1 ½ tsp xanthan gum
  • ¼ pinch Redmond Real Sea Salt
  • 1 1½ cups hot filtered water

Keto Paratha Dough with Psyllium Husk and Xanthan Gum

  • 1 cup organic coconut flour
  • ¾ tsp xanthan gum
  • 1 ½ tsp psyllium husk
  • 1 tsp organic grass-fed ghee
  • ¼ tsp Redmond Real Sea Salt
  • 1 ½ – 2 cups hot filtered water


  • 11 garlic cloves, finely chopped
  • ½ tsp chilli powder
  • 2 tsp organic grass-fed ghee
  • ½ tsp Redmond Real Sea Salt
  • 3 tbsp organic grass-fed ghee for frying
  • ½ snall bowl cilantro (coriander), chopped


Preparing the Dough

1. Depending on the ingredients you prefer, choose your recipe for the dough. Combine all the dry ingredients, add a small amount of filtered water at a time, and knead to bring the ingredients together.

2. After kneading the dough, leave it to rest for 15 minutes. After 15 min, the dough should hold together.

Rolling and Cooking

1. Divide the dough into 4 portions and form into balls. Roll each of them as thinly as possible between two sheets of non-toxic unbleached parchment papers or silicon mats if you have them.

2. Add chilli powder, salt, and ghee to the tops of the keto paratha. Use your fingers to lightly spread the mixture over the parathas.

3. Sprinkle with the coriander leaves and garlic. Place the parchment paper on the top and roll once more to make the topping stick to the paratha.

4. Add a little ghee to a frying pan and cook the parathas over medium heat for a couple of minutes until just heated through. Slight cooking should be fine since the ingredients do not need to be cooked.

5. Serve your keto paratha with plain Greek yogurt or low carb Indian pickle or serve with a curry dish.

Here’s Sonal’s video demo of how to prepare this tasty keto paratha with chili and garlic.


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