Doing the Whole30 and ready to add some exciting new flavors?

Indian cuisine and its bold, fragrant spices are central to how I cook. Below is a curated list of simple, Whole30-friendly Indian recipes I love. My hope is that this inspires those on a Whole30 to explore Indian flavors, and reassures fellow Indians that a Whole30 can absolutely work with our cuisine.

I grew up in New York, spent time living in the Middle East, and currently 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 connection to my heritage is through food. The spices and techniques I learned as a child find their way into many of my dishes because they are warm, nourishing, and richly layered. Contrary to some misconceptions, Indian food can be very compatible with the Whole30 approach.

If you’re new to Whole30, here’s a brief overview: Whole30 is a 30-day eating reset that aims to improve digestion, hormone balance, blood sugar regulation, and your relationship with food. It does this by eliminating dairy, added sugar, grains, legumes, alcohol, and any attempts to recreate baked goods or treats with “compliant” ingredients (no recreating pizza, muffins, cookies, etc.).

Why Indian food works well for Whole30

Fats — Ghee (clarified butter) is an Indian staple and is Whole30-compatible. Coconut oil and coconut milk are also common in Indian cooking and are excellent compliant fats. I frequently use all three in my recipes.

Protein — While many Indians avoid beef for religious reasons, animal proteins like chicken, lamb, goat, and seafood are widely used across India, especially in northern and coastal regions.

Vegetables (carbohydrate sources) — Indian cuisine offers a wide range of vegetable preparations, from hearty curries to quick stir-fries. Many vegetarian Indian dishes can be enjoyed during a Whole30 with little to no modification.

Key watch-outs when eating Indian on a Whole30

Dairy
- Yogurt — Frequently used in marinades. Swap for coconut yogurt or use a bit of cooking fat for moisture and flavor.
- Paneer — This fresh cheese appears in many vegetarian dishes (like palak paneer). Paneer must be avoided during the 30 days.
- Milk — Traditional masala chai and milk-based drinks need a swap. Try black tea or coffee, or use homemade almond or coconut milk when you want a creamy option.
- Cream — Common in dishes like chicken tikka masala. Replace with coconut milk, coconut cream, or a cashew-based cream (if you tolerate tree nuts) for richness.
Grains
- Rice — Basmati and other rices are beloved in Indian cooking, but grains are excluded from Whole30. Substitute with cauliflower rice or simply enjoy curries and vegetables without rice.
- Bread — Naan, roti, chapati, and similar flatbreads are off-limits. Part of the Whole30 philosophy is to break habitual dependence on these staples. Meals remain satisfying without them.
Legumes
- Dal — Lentils and other legumes are central to many Indian homes, but they must be skipped for 30 days. Legumes can be hard on digestion and contain antinutrients like phytates, which is why Whole30 excludes them.
- Peas — Peas were previously restricted but rules changed in March 2020. As noted by Whole30, sugar snap peas, snow peas, green peas, yellow peas, and split peas are allowed during a Whole30.