Indian · breakfast
Keto Almond Dosa with Coconut Chutney
Video by HK’s Keto & Low Carb Recipes on YouTube · Open on YouTube
- Keto (5.1 g net carbs a serve)
- Vegetarian
- Gluten-free with a swap: Most hing (asafoetida) is cut with wheat flour; use a gluten-free brand or leave it out
Contains: Gluten, Milk, Tree nuts. Check labels on stock, sauces and spice mixes.
Almond flour and mozzarella replace the rice-and-lentil batter, so a dosa with its chutney has about 5 g net carbs and no eggs, and the almonds make it rich in vitamin E.
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Ingredients 15
Method
Tap a time to watch that step in the video.
- Chutney: blend the coconut, ginger, green chilli and a little salt with 2 tbsp water to a coarse paste, adding a splash more water if it won't grind. Tip into a bowl. 0:56
- Heat the coconut oil in a small pan, add the mustard seeds, dried red chilli, curry leaves and a pinch of hing. When the seeds pop, pour the hot oil over the chutney and stir in. 1:39
- Dosa batter (one at a time): mix 2 tbsp almond flour, 2 tbsp grated mozzarella and 2 tbsp coconut milk with a pinch each of salt, cumin and hing. 2:36
- Very lightly oil a non-stick pan over medium heat, pour in the batter and spread it out thin with the back of a spoon. 3:03
- Cook until the underside is brown and crisp, the batter is cooked through and the edges lift from the pan, then fold it over. 3:18
- Serve straight away with a quarter of the chutney, and repeat to make 4 dosas.
Tip. A serve is 1 dosa with a quarter of the chutney. Coconut flour won't work in place of the almond flour. Add extra cheese, or fill with a keto vegetable bhaji.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 4
Where the energy comes from one serve
- Net carbs 6%
- Protein 11%
- Fat 83%
Fits keto: 5.1 g net carbs a serve, with 83% of the energy from fat.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin E High32%
4.9 mg a serve, mostly from almond flour (95%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Magnesium Source18%
76 mg a serve, mostly from almond flour (64%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Iron Source15%
2.6 mg a serve, mostly from coconut milk (38%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Selenium Source15%
8.2 µg a serve, mostly from fresh coconut (31%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Calcium Source14%
181 mg a serve, mostly from mozzarella (65%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Zinc Source14%
1.5 mg a serve, mostly from almond flour (38%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Show the other 9
Potassium7%
330 mg a serve, mostly from almond flour (40%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Folate5%
22 µg a serve, mostly from almond flour (37%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin B125%
0.1 µg a serve, mostly from mozzarella (100%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Vitamin B64%
0.1 mg a serve, mostly from almond flour (33%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Vitamin C3%
2.8 mg a serve, mostly from green chilli (53%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin A2%
22 µg a serve, mostly from mozzarella (88%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Omega-32%
0 g a serve, mostly from mozzarella (47%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Vitamin K1%
1.5 µg a serve, mostly from curry leaves (50%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Vitamin D0%
0 µg a serve, mostly from mozzarella (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by HK’s Keto & Low Carb Recipes; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.