Keto Lamb Rogan Josh

Keto Lamb Rogan Josh

Lamb rogan josh recipe & content provided by Ryan Carter, Live Vitae

This classic Indian curry is the perfect low carb comfort food to entertain family or friends. Lamb rogan josh is a popular favorite around the world. It originates from Persia where rogan means “oil” and josh means “hot.” This lamb rogan josh recipe is straightforward and is essentially a spicy lamb stew with an extra edge.

Related: Lamb Keto Tacos With Cauliflower Tortillas

The intoxicating smells from this lamb rogan josh will have your guests thinking they are in Indian street food market. It is easy to make on the stove top, or in the slow cooker for even easier prep. If you’re accustomed to ordering takeout curries or cooking with curry pastes, you’ll find that preparing curry from scratch makes for a healthier (and even therapeutic) experience. Curries are packed with ayurvedic spices that can help fight inflammation,[1] and making one yourself allows you to eliminate low-quality ingredients like vegetable oils and preservatives.

This lamb rogan josh recipe is easy to adapt: You can remove chiles, garlic, or onion if desired, or substitute the lamb neck fillet with a leg or shoulder cut. Cauliflower rice makes the perfect keto side dish, but you could also serve it with a warm rooibos chai tea latte for a spicy finish.

This lamb rogan josh recipe is a delicious take on lamb curry: Tender lamb meat stews in a creamy spiced sauce for keto, paleo, and Whole30 comfort food.

Keto Lamb Rogan Josh

Start to Finish: 90 minutes (30 minutes active)


  • 1 3/4 lbs lamb neck fillet or boneless lamb shoulder, cut into 1-inch cubes
  • 2 tablespoons grass-fed ghee
  • 1 large white onion, chopped
  • 4 cloves of garlic, grated
  • 3 dried chiles
  • 6 green cardamom pods, lightly bruised (to break open)
  • 1 ceylon cinnamon stick
  • 5 whole cloves
  • One 5-centimeter knob of ginger, grated
  • 2 tablespoons Kashmiri chili powder (or regular chili powder)
  • 1 tablespoon cumin seeds
  • 1 tablespoon coriander seeds
  • 2 teaspoons ground turmeric
  • 1 1/2 teaspoons fennel seeds
  • 4 tablespoons canned tomato puree (BPA-free)
  • 1 teaspoon salt
  • 1 1/4 cups filtered water
  • 1 cup plain, sugar-free coconut milk yogurt


  1. In a dry skillet on high heat, lightly toast the coriander, cumin and fennel seeds for 45 seconds (or until fragrant). Remove and grind together using a food processor or mortar and pestle.
  2. In a Dutch oven or wide saucepan on medium heat, add ghee and swirl to coat the pan. Add cardamom, cloves, cinnamon, and dried chillies, and fry for 1 minute.
  3. Add onions and fry until softened and lightly golden.
  4. Add garlic and ginger and saute for 1 minute, then add all ground spices and cook down for 30 seconds.
  5. Add tomato puree, diced lamb, and salt. Stir to incorporate ingredients.
  6. Pour in water and lower heat to a simmer. Cover and cook for an hour, or until the lamb is tender.
  7. Remove lamb from heat. Stir in coconut milk yogurt.
  8. Serve warm with cauliflower rice and fresh cilantro leaves.

Serves: 6

Nutritional Information (Per Serving):

  • Calories: 467
  • Protein: 33.1g
  • Total Carbs: 5.1g
  • Fiber: 1.05g
  • Sugar: 1.71g
  • Net Carbs: 4g
  • Total Fat: 32.1g
  • Saturated Fat: 14.6g
  • Polyunsaturated: 0.18g
  • Monounsaturated: 1.28g
  • Trans fat: 0g
  • Cholesterol: 10.9mg
  • Sodium: 513.4mg
  • Potassium: 94.1mg
  • Vitamin A: 184.7mg
  • Vitamin C: 3mg
  • Vitamin E: 0.33mg
  • Vitamin K: 0.89ug
  • Calcium: 91.4mg
  • Iron: 0.36mg
  • Zinc: 0.12mg

Note on ingredients: Tomatoes and peppers are in the nightshade family and can cause inflammation in sensitive people. See how you feel after consuming nightshades and avoid them as needed. Like garlic, onions are in the suspect category of the Bulletproof Diet, because they inhibit alpha brain waves and could affect your mood – and depending on where you get them, could be moldy. For that reason, it’s not recommended that you eat garlic and onions often.

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