Keto Indian Masala Omelette, Sprout Salad and Easy Cheese Dip

The joy that a fluffy omelette gives cannot be described in words. And when the omelette is loaded with Indian masala, it surely is going to kickstart your day. I have for you today a simple egg recipe called Keto Indian Masala Omelette, which can be modified in many different ways. I have cooked the eggs in ghee, but you try olive oil or even coconut oil if you please. On some days I also add chopped leaves of fresh mint to the egg batter, to enhance the flavor.

Keto Indian Masala Omelette

• Prep Time: 10 mins
• Cook Time: 5 mins
• Serves: 1

Ingredients

• 3 Eggs
• Salt to Taste
• Black Pepper to Taste
• 1 Amul Cheese Cube Grated (any cheese of your choice)

For the Indian Masala

• 1/4 Cup Finely Chopped Onions
• 1/4 Cup Finely Chopped Mushrooms
• 1/4 Cup Finely Chopped Tomatoes
• 1/2 tsp Finely Chopped Green Chilies
• 2 tbsp Ghee
• Red Chilly Powder/Flakes (Optional)

Procedure

• In a heavy bottom pan heat 1 tbsp of ghee on low heat.
• Start by sautéing the onions, capsicums, mushrooms and green chilies.
• After a minute add the tomatoes and cook some more. Add salt and pepper.
• Switch off the heat.

For the eggs

• Beat the eggs till they are fluffy. Add salt and pepper.
• Heat the ghee in a pan and add the eggs and lower the heat.
• Cook for a two to three minutes and check by lifting one side if the egg have become golden or not.
• Now add the veggie masala to the center of the omelette in a line.
• Add the grated cheese cube.
• Fold the omellete into half.
• Cook for a minute or so on both sides.
• Eat it hot with pudina chutney.

Tip: You can also add chopped bacon/salami or any meat of your choice to the filling.

Nutrition Break up

• Calories – 644
• Carbs – 8
• Protein – 24
• Fat – 58

Keto Sprout Salad

Sprouts are eaten in many parts of India in various forms. They are very nutritious, are high in fiber and proteins. They can be made from various lentils and are eaten raw or slightly steamed.

• Prep Time: 30 mins
• Cooking Time: 15 mins
• Serves: 4

Ingredients

• 1 Cup Moong Dal Sprouts
• ¼ Cup Chopped Tomato
• ½ tsp Green Chilly Chopped
• 50 g Verka Paneer/Cottage Cheese
• 25 gms Fresh Sliced Coconut
• Chopped Coriander For Garnish
• 1/4 Cup Chopped Onion (Optional)

For the dressing

• 2 tbsp Lemon Juice
• 2 Drops Stevia
• 1 tbsp Olive Oil
• Salt to taste
• ½ tsp Black Pepper Powder

For The Garnish

• 1 tbsp roasted sesame seeds (til)

Procedure

Moong Dal/Green Bean Sprouts

Wash the moong dal with water and tie it in a cheese cloth or a muslin cloth. Hang it in a warm corner of your kitchen. After twelve hours sprinkle some water on the cloth, since moisture is very important for germination. But don’t over soak the lentils. After three days the sprouts should be ready to use.

Also Read: Priya’s Keto Zucchini with Keto Green Egg

In a bowl combine the broccoli, bean sprouts, tomato and green chillies. Combine the dressing in a separate bowl.When you are ready to eat combine the veggies with the dressing. Garnish with roasted sesame seeds. Eat it chilled.

Tip: You can also add roasted peanuts to this salad.

Nutrition Break up

• Calories – 218
• Carbs – 13
• Proteins – 7
• Fats – 17

Keto Cheese Dip to Eat With Your Veggies

When on Keto you should make it a point to  include veggies in your diet. They are a welcome change from the meats. They provide you with essential nutrients, and also with the quintessential fiber.

This recipe is of a very easy cheese dip which you can make and kept in your fridge. Cut some cucumber, radish and blanch some broccoli. Dip them in this dip and enjoy. I carry this dip to work and have a hearty, cheesy salad for lunch.

• Prep Time: 2 mins
• Serves: 1.25 Cup

Ingredients

• 1 Amul Cheese Spread (200 gms) (Any Flavor)/Any Cheese Spread of Your Choice
• 2 tbsp Chopped Capsicum
• ¼ tsp Sarson or Mustard Powder
• Salt to Taste (Optional)
• ¼ tsp Black Pepper
• Pinch of Red Chili Flakes (Optional)

Procedure

• Combine all the ingredients in a bowl.
• Store in an airtight container in the fridge.

Nutrition Break up for 50 gms

• Calorie -150.25
• Carbs – 9.5
• Proteins – 5.75
• Fats – 10

 Note: The carb figure will vary according to the cheese you use.