Keto Rogan Josh – Lamb Indian Curry

The authentic Indian flavours of this Keto Rogan Josh are what brings me back to it time and time again. I looovveeee curry.

It reminds me that Keto does not have to be boring, and there are so many amazing dishes our there for us to eat. This Keto Rogan Josh curry lightens the carb load a bit without skimping on any of the flavour. I think this Keto Rogan Josh is best served with steamed cauliflower rice or just on its own!

Before you scroll to the recipe, below I’ve tried to answer any questions you may have, including storage tips, sourcing ingredients and substitutions  

If you make this recipe please leave a review ⭐️⭐️⭐️⭐️⭐️

Keto Rogan Josh – Lamb Indian Curry Summary

• Ingredient tips
• Recipe tips
• Substitutions and sweetener tips
• Storage tips
• How many carbs in Keto Rogan Josh – Lamb Indian Curry?

Ingredients for Keto Rogan Josh – Lamb Indian Curry

The ingredients list might look long, but most of them are spices and easy to find. Traditional indian cooking uses some harder to find spices, so I’ve simplified the spice mix here to only use common spices. Other than that, it’s all pantry staples!

You will need:

• Lamb
• Capsicum
• Onion
• Butter
• Garlic paste
• Tomatoes
• Lemon
• Chicken stock or beef stock
• Cardamom
• Cloves
• Ginger
• Cinnamon
• Cayenne pepper 
• Paprika
• Cumin
• Coriander
• Yoghurt
• Dried mint

Substitutions and Ingredient tips

We have been using a packet sauce for the past few months and the Rogan Josh is my husband’s specialty, but I wanted to see if we could get a similar flavour without all the hidden nasties of the packet sauce.

I have also made a Keto Naan Bread before that is such a winner, slathered in delicious garlic butter and great for mopping up the Keto Rogan Josh sauce left after you devour the lamb.

A note on the yoghurt I use – always, always check the labels. Yoghurt is one of the worst offenders for sneaky carbs. If in Australia, I use Tamar Valley Greek Style full fat. 

Not all carbs are absorbed from yoghurt as it is fermented – the bacteria in the yoghurt eats some of the carbs! More on that to follow.

You could make this curry with other proteins like chicken or beef, but I think the flavour of lamb marries really well with the rich tomato based gravy.

Using a fatty cut of lamb is best as it melts away and the meat goes wonderfully tender. I get the pre-cubed lamb from my butcher that is perfect for Keto curries.

Tips for making Keto Rogan Josh – Lamb Indian Curry

Here’s the step-by-step cooking instruction

1. HEAT A PAN: In a large, deep frying pan with lid, add the butter/ghee and melt over medium-high heat. Meanwhile, combine all spices in a small bowl and mix with a fork to break up any lumps. 
2. FRY THE VEGETABLES: Add the onion, capsicum and garlic paste and saute for 2 minutes until the onion is just translucent, being careful not to burn the garlic. 
3. BROWN THE LAMB: Add the diced lamb and fry, turning constantly to brown on all sides. 
4. TOAST THE SPICES: Once the lamb is just brown, add the spice mix and toss to coat the meat evenly. Cook for 1 -2 minute until fragrant. 
5. ADD THE GRAVY: Add the tinned tomatoes, chicken stock and juice from half a lemon and stir to combine.
6. SIMMER COVERED: Cover, turn heat to low and simmer for 20 minutes. Meanwhile, in a small bowl, combine the plain yoghurt and mint. 
7. SIMMER UNCOVERED: Remove the lid and simmer for a further 20 – 25 minutes until the sauce is thickened to your liking and lamb is tender. 
8. SERVE: Serve with cauliflower rice, fresh coriander and mint sauce. 

Storage tips

Fridge: You can put it in the fridge for up to 5 days. Like all curries, Keto Rogan Josh is even better the next day.

Freezer: It can last for 3 months in the freezer.

How many carbs in Keto Rogan Josh – Lamb Indian Curry

As you will see in the nutrition panel below, this Keto Rogan Josh – Lamb Indian Curry has 13 grams of carbs and 3 grams of fiber per serve. This equates to 10 grams net carbs.

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Other Similar Recipes You Might Like

In case you didn’t already know, I love big flavours and have also made a Keto Butter Chicken . This is milder curry that might suit those that don’t want the big spicy flavours of Rogan Josh!

Keto Butter Chicken, Garlic Naan & Coconut Rice

Keto Vegetarian Curry with Paneer

Keto Indian Roasted Cauliflower

If you enjoyed this recipe, don’t forget to rate and review it or share on social media! ⭐️⭐️⭐️⭐️⭐️

Not sure how to start Keto? 

Here’s some resources to help you! 

• What is Keto?
• What Can I eat on Keto?
• How Much Should I Eat on Keto?
• What To Expect On Keto
• Ketogenic 21 Day Meal Plans
• Preparing for the Ketogenic Diet EBook
• Understanding Net Carbs and Total Carbs