Mouthwatering Low-Carb Lamb Rogan Josh with Cauliflower Rice Recipe for Keto Dieters

Discover the Rich Flavors of Low-Carb Lamb Rogan Josh with Cauliflower Rice

Embark on a culinary journey with our Low-Carb Lamb Rogan Josh with Cauliflower Rice, a dish that promises to delight your taste buds while keeping your keto goals on track. This recipe is a keto enthusiast’s dream, combining the aromatic and robust flavors of a traditional Indian Rogan Josh with the healthful benefits of cauliflower rice. It’s a perfect harmony of low carb, high fat goodness that fits seamlessly into your ketogenic lifestyle.

Whether you’re craving something exotic for dinner or looking for a comforting meal that doesn’t compromise your diet, this dish has it all. With tender chunks of lamb simmered in a creamy, spiced sauce, and served over light and fluffy cauliflower rice, you’ll experience a classic Indian dish reimagined for a low-carb diet. It’s not just about cutting carbs; it’s about enriching your meals with nutrients without sacrificing flavor. Let’s dive into this keto-friendly culinary creation that’s as nutritious as it is delicious.

Low-Carb Lamb Rogan Josh with Cauliflower Rice

The Essence of Low-Carb Lamb Rogan Josh with Cauliflower Rice

This Low-Carb Lamb Rogan Josh with Cauliflower Rice is more than just a meal; it’s a testament to the versatility of keto cooking. Originating from the beautiful valleys of Kashmir, Rogan Josh is a dish steeped in history and flavor. By substituting traditional rice with cauliflower, we’ve transformed this classic into a keto-friendly masterpiece.

The key to its rich flavor lies in the rogan josh paste, a blend of aromatic spices that infuse the lamb with an unforgettable taste. The heavy cream adds a luxurious texture, making the sauce irresistibly creamy without the excess carbs. And let’s not forget the lamb, a protein-rich meat that’s not only satisfying but also packed with essential nutrients, aligning perfectly with the high-fat, moderate-protein principles of the keto diet.

Each ingredient has been carefully selected to ensure that you’re getting the most out of your keto experience. The olive oil, a staple in healthy fat intake, the ginger and garlic, known for their anti-inflammatory properties, and the tomatoes, providing just the right amount of natural sweetness and acidity. This dish is a celebration of flavors that will keep you committed to your keto journey.

Keto Indian Recipe Preparation

Mastering the Method for Perfect Low-Carb Lamb Rogan Josh

Creating the perfect Low-Carb Lamb Rogan Josh with Cauliflower Rice is an art that requires attention to detail and a few chef’s secrets. Begin by browning the lamb cubes to lock in their juices, ensuring each piece is succulent and full of flavor. When sautéing the onions, allow them to reach a golden translucency, which will form the flavor base of your dish.

When adding the rogan josh paste, don’t rush. Let the spices cook and mingle with the lamb, releasing their aromatic oils. This step is crucial for building the depth of flavor that Rogan Josh is known for. As the lamb simmers in the tomato and broth mixture, it’s essential to maintain a gentle simmer. This slow-cooking process tenderizes the meat and allows the flavors to meld beautifully.

Now, let’s talk about the cauliflower rice. The key to achieving the perfect texture is to not overcook it. You’re aiming for a fluffy consistency that resembles traditional rice, so keep an eye on it and taste as you go. Remember, the cauliflower will continue to cook slightly from its residual heat once removed from the stove, so stop cooking while it’s still a bit firm to the bite.

Cooking Low-Carb Lamb Rogan Josh

Variations to Spice Up Your Low-Carb Lamb Rogan Josh

Chicken Rogan Josh with Zucchini Noodles

For a lighter take on this dish, replace the lamb with chicken thighs and serve over zucchini noodles for an extra veggie boost. The chicken will cook faster, so adjust your simmering time accordingly. Zucchini noodles offer a fresh, crisp contrast to the rich sauce and are a fantastic way to incorporate more greens into your meal.

Vegetarian Paneer Rogan Josh with Cauliflower Rice

Vegetarians can still enjoy the essence of Rogan Josh by substituting lamb with paneer, an Indian cheese that holds up well to the robust sauce. Paneer is high in fat and moderate in protein, making it an excellent choice for those on a keto diet. Pair it with the cauliflower rice for a satisfying, meat-free meal.

Beef Rogan Josh with Shirataki Rice

Beef is a great alternative to lamb and brings its unique richness to the dish. Try using beef chuck for the best results in texture and flavor. Shirataki rice, made from konjac root, is a zero-carb substitute for cauliflower rice and complements the hearty beef beautifully.

Substitutions for Your Low-Carb Lamb Rogan Josh

Understanding the flexibility of ingredients is key to maintaining a varied and enjoyable keto diet. If you’re unable to find lamb, beef or chicken can be excellent substitutes, offering similar nutritional benefits and a chance to experiment with different flavors.

For those who are dairy-free, coconut cream can replace heavy cream, adding a slight tropical twist to the dish without compromising the creamy texture. And if rogan josh paste isn’t readily available, a homemade blend of garam masala, cumin, coriander, paprika, and a touch of cayenne pepper can mimic the traditional spice mix.

Lastly, if you’re looking to reduce your tomato intake, consider using a small amount of tomato paste diluted with broth to achieve the desired consistency and taste with fewer carbs.

Frequently Asked Questions

Can I use a slow cooker for this recipe?
Yes, you can! After browning the lamb and sautéing the onions, garlic, and ginger, transfer everything to a slow cooker with the remaining ingredients (except for the cream) and cook on low for 6-8 hours. Stir in the cream during the last 30 minutes of cooking.

Is this recipe suitable for meal prep?
Absolutely! This Low-Carb Lamb Rogan Josh keeps well in the refrigerator for up to 3 days and reheats beautifully, making it a convenient meal prep option.

How can I adjust the spiciness of the dish?
The heat level can be tailored to your preference by choosing a mild or hot rogan josh paste. You can also add more cayenne pepper if you like it extra spicy.

Can I freeze the Lamb Rogan Josh?
Yes, the Lamb Rogan Josh can be frozen without the cauliflower rice for up to 3 months. Thaw in the refrigerator overnight before reheating.

What are the net carbs in this dish?
Each serving of this Low-Carb Lamb Rogan Josh with Cauliflower Rice contains approximately 10g of net carbs, making it a keto-friendly option for your dining pleasure.


Low-Carb Lamb Rogan Josh with Cauliflower Rice

This Low-Carb Lamb Rogan Josh with Cauliflower Rice offers a keto-friendly twist on the classic Indian dish. It's rich, aromatic, and satisfying, with tender chunks of lamb simmered in a creamy, spicy sauce, served over fluffy cauliflower rice.
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Prep Time 20 minutes
Cook Time 1 hour
Total Time 1 hour 20 minutes
Course Dinner
Cuisine Indian
Servings 4 servings
Calories 600 kcal


  • Large skillet or Dutch oven
  • Knife and cutting board
  • Measuring cups and spoons
  • Separate pan for cauliflower rice


Lamb Rogan Josh

  • 2 pounds lamb shoulder, cut into 1-inch cubes
  • 1 tablespoon olive oil
  • 1 large onion, finely chopped
  • 3 cloves garlic, minced
  • 1-inch piece ginger, grated
  • 2 tablespoons rogan josh paste or curry paste
  • 1 can diced tomatoes 14 ounces or 400g
  • 1 cup beef or chicken broth
  • ½ cup heavy cream

Cauliflower Rice

  • 1 large head cauliflower, riced about 4 cups
  • 1 tablespoon olive oil


  • Heat the olive oil in a large skillet or Dutch oven over medium-high heat. Add the lamb cubes and brown them on all sides, about 5-7 minutes. Transfer the lamb to a plate and set aside.
  • In the same skillet, add the chopped onion and cook until soft and translucent, about 3-4 minutes. Stir in the minced garlic and grated ginger and cook for another minute until fragrant.
  • Return the lamb to the skillet and add the rogan josh paste, stirring to coat the meat evenly. Cook for 2-3 minutes to allow the spices to release their flavors.
  • Pour in the diced tomatoes and broth, scraping any browned bits from the bottom of the pan. Bring the mixture to a simmer, then reduce the heat to low. Cover and let it cook for about 45 minutes, or until the lamb is tender.
  • While the lamb is cooking, prepare the cauliflower rice. Heat the olive oil in a separate pan over medium heat. Add the riced cauliflower and sauté for 5-7 minutes until it's cooked through but still firm, resembling the texture of rice. Season with salt and pepper to taste.
  • Once the lamb is tender, stir in the heavy cream and simmer for an additional 10 minutes, uncovered, to thicken the sauce. Adjust the seasoning with salt and pepper if necessary.
  • Serve the lamb rogan josh over a bed of warm cauliflower rice. Garnish with fresh cilantro if desired.


For a dairy-free version, substitute coconut cream for heavy cream.
Adjust the level of spice by using mild or hot rogan josh paste according to your preference.
Leftovers can be stored in the refrigerator for up to 3 days and make excellent meal prep options.


Calories: 600kcalCarbohydrates: 15gProtein: 45gFat: 40gFiber: 5gNet Carbs: 10g
Keyword cauliflower rice, Keto Dinner, Keto Indian Recipe, Low-Carb Lamb Rogan Josh
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