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

Indian food and its bold spices are a big part of how I cook. I’ve put together a collection of simple, go-to Indian recipes that are compatible with the Whole30—or that can be adapted easily. My hope is this list will inspire people doing the Whole30 to explore the vibrant flavors of India and encourage other Indians to see how well their cuisine can fit a Whole30 plan.

I grew up in New York, spent time living in the Middle East, and now live in Singapore. While I consider myself a citizen of the world, my roots are Indian. My parents moved from India to the United States a few years before I was born and brought with them the flavors I grew up eating. My strongest cultural connection is food: the spices and techniques from my childhood find their way into many of my recipes. They’re warm, nourishing, and layered with complex flavor. Contrary to some assumptions, Indian cuisine can be very Whole30 friendly when you make a few mindful choices.

If you’re not familiar with the Whole30, it’s a 30-day program that aims to reset digestion, hormones, blood sugar, and your relationship with food by eliminating dairy, added sugar, grains, legumes, and alcohol, as well as certain “recreated” foods (no attempting compliant versions of baked goods or sweets). The intention is to remove foods that can impact digestion or cravings and to observe how you feel without them.

Why Indian food works well for the Whole30

Fats — India is the birthplace of ghee (clarified butter), which is Whole30-compatible. Coconut oil and coconut milk are also common in Indian cooking and are excellent Whole30-safe fats. I use ghee, coconut oil, and coconut milk often in my recipes.

Protein — While many observant Hindus avoid beef, other animal proteins such as chicken, lamb, fish, and seafood are staples across India. These proteins fit perfectly into a Whole30 meal plan.

Vegetables (carbohydrate sources) — Indian cuisine offers an abundance of vegetable preparations, from rich curries to quick stir-fries. Many vegetarian dishes can be enjoyed as-is or with minor adjustments to remain Whole30-compatible.

Watch-outs when eating Indian on the Whole30

Dairy
- Yogurt — Yogurt appears in many marinades. Replace it with coconut yogurt or use a small amount of cooking fat instead.
- Paneer — This fresh cheese is common in vegetarian recipes like palak paneer and malai kofta; it must be avoided during the 30 days.
- Milk — Traditional masala chai is usually made with milk. Swap in unsweetened almond or coconut milk, or opt for black tea or coffee. You can also enjoy a Whole30-compatible golden turmeric latte made with coconut milk.
- Cream — Heavy cream used in dishes like chicken tikka masala can be replaced with coconut milk, coconut cream, or a cashew cream (if you use it sparingly and it fits your personal Whole30 approach).
Grains
- Rice — Basmati rice is beloved in Indian cooking, but rice is not allowed on the Whole30. Substitute cauliflower rice or enjoy dishes without rice.
- Bread — Naan, chapati, roti, and similar flatbreads are off-limits. Beyond the ingredients, avoiding these breads helps break habitual dependency on them during the reset.
Legumes
- Dal — Lentils and dals are staples in many Indian households, but legumes are excluded on the Whole30 due to their potential digestive effects and antinutrients. Skipping dal for 30 days can be challenging, but many find it worth the short-term change.
- Peas — The Whole30 made an exception in 2020, allowing peas during the program. Sugar snap peas, snow peas, green peas, yellow peas, and split peas are now permitted, so you can use them in moderation where recipes call for them.