Keto Rogan Josh – Lamb Indian Curry

Keto Rogan Josh – Lamb Indian Curry

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!

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.

In case you didn’t already know, I love big flavours and have also made a Keto Butter Chicken 


Keto Rogan Josh is a delicious easy Indian Keto meal, perfect for the whole family and full of delicious Keto flavours. #keto #ketogenic #ketorecipes

Keto Curry, Keto Rogan Josh Curry, Keto Indian Curry, Keto Spicy Food, Keto Lamb Rogan Josh
5 from 1 vote

Keto Rogan Josh with Lamb

This succulent, rich curry is the perfect keto dish for a cold night. 

Prep Time 10 minutes
Cook Time 45 minutes
Total Time 55 minutes
Servings 4
Calories 521 kcal


  • 500 grams lamb cubed
  • 1/2 red capsicum diced
  • 1/2 small brown onion diced
  • 2 tablespoons butter or ghee
  • 1 teaspoon garlic paste
  • 400 gram can of crushed tomatoes
  • 1/2 lemon, juiced
  • 1/2 cup chicken stock or beef stock or water

Rogan Josh Spice Mix

  • 1/2 teaspoon ground cardamom
  • 1/2 teaspoon ground cloves
  • 1/2 teaspoon ginger powder
  • 1 teaspoon cinnamon
  • 1/2 tablespoon cayenne pepper
  • 3/4 tablespoon paprika I like to use sweet smoked
  • 1.5 tablespoons cumin heaped
  • 1.5 tablespoons ground coriander heaped

To Serve

  • coriander optional
  • 1 cup plain yoghurt
  • 2 teaspoons dried mint


  1. 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. 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. Add the diced lamb and fry, turning constantly to brown on all sides. 

  4. 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 tinned tomatoes, chicken stock and juice from half a lemon and stir to combine.

  6. Cover, turn heat to low and simmer for 20 minutes. Meanwhile, in a small bowl, combine the plain yoghurt and mint. 

  7. 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 with cauliflower rice, fresh coriander and mint sauce. 

Nutrition Facts
Keto Rogan Josh with Lamb
Amount Per Serving
Calories 521 Calories from Fat 369
% Daily Value*
Total Fat 41g 63%
Saturated Fat 16g 80%
Cholesterol 109mg 36%
Sodium 324mg 14%
Potassium 813mg 23%
Total Carbohydrates 13g 4%
Dietary Fiber 3g 12%
Sugars 13g
Protein 28g 56%
Vitamin A 37.2%
Vitamin C 41.2%
Calcium 9.6%
Iron 32.1%
* Percent Daily Values are based on a 2000 calorie diet.

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