Gluten-free Indian recipes are not as uncommon as you think, yet they are pretty hard to spot because they are not called as-such.
That's why I gathered some fantastic gluten-free dishes from India that you'll love.
I've got you covered whether you're looking for breakfast, sides, entrees, or desserts. Plus, as always, all of these recipes are vegan too!
In Indian cooking, finding gluten-free recipes is easy. Most recipes use naturally gluten-free ingredients such as rice, lentils, beans, and vegetables.
Recipes with wheat and barley are the ones that need tweaking to make them gluten-free, and I have some of those recipes too. Check them out!
Jump to:
What is gluten?
Gluten is a protein found in wheat, barley, and rye. It gives bread its chewy texture and pizza dough its stretchy consistency.
For people with celiac disease or gluten sensitivity, eating gluten can cause serious health issues.
And that's why I created this easy list of gluten-free recipes as a quick reference for you when you need it.
It is also common for people with malfunctioning thyroid (like me!) to avoid gluten to support metabolism.
So, if you are looking for strictly gluten-free recipes, check the ingredients list before cooking.
Are Indian spices gluten-free?
One big relief is that Indian spices are, by default, gluten-free. That garam masala powder sitting in your pantry is naturally gluten-free, and so is that turmeric, coriander, and cumin powder.
All you need to do is check the ingredients list on the spice packets to ensure they don't have any wheat flour or maltodextrin added.
And Hing or asafoetida is gluten-free only if you use or buy compounded asafoetida. So just check the ingredients list or make your own hing powder at home to be sure it's gluten-free.
Most curry powders and spice blends are naturally gluten-free as well.
Expert tips
Here are a few tips to help you cook gluten-free Indian food:
- Instead of wheat flour (atta), use almond flour, chickpea flour (besan), or coconut flour, quinoa flour, jowar flour, and ragi flour.
- All natural forms of rice, such as white and brown rice, are naturally gluten-free.
- Avoid using Asafoetida(hing) or use the gluten-free version.
- Replace wheat-based semolina (sooji/rava) with gluten-free options like millet, quinoa flakes, or tapioca pearls.
- Use Gluten-free oats instead of regular oats.
- To thicken gravies, use arrowroot powder, potato starch, or almond meal instead of all-purpose flour (maida) or cornstarch.
FAQ
Is Suji gluten-free?
No, regular suji or rava contains wheat flour and is not gluten-free. You can use Gluten-free oats instead.
Does Maggi have gluten?
Yes, Maggi has high Gluten content from wheat flour used for preparing the noodles.
Is Sabudana gluten-free?
Yes, Sabudana is Gluten-free as it is made from tapioca pearls.
Breakfast
Besan Chilla
Besan Cheela is a savory pancakes made from gram flour (besan) mixed with onion, tomato, cumin, and various spices.
Check out this recipe
Calories :250
Gluten Free Chapati
This gluten-free chapati is made with homemade quinoa flour. It's just as delicious as the traditional wheat roti without gluten.
Check out this recipe
Calories :218
Idli Batter Recipe (Soft Idli Recipe)
Soft and fluffy idlis dunked in onion sambar or a side of chutney can be too good to pass. Known not only for how nutritious and delicious it is but also for how easy it is to prepare when you pay attention to certain details.
Check out this recipe
Calories :220
Vegetable Poha Recipe
Vegetable Poha is a quick breakfast or snack food made of beaten rice or flattened rice from the Indian cuisines.
Check out this recipe
Calories :113
Poha Dosa Recipe (Soft and Easy)
If you have tried and failed to get a soft and tender dosa texture, you are in for a treat today with the new Poha Dosa.
Check out this recipe
Calories :146
Quinoa Upma
Make this Indian quinoa recipe to start your day with a bright and vibrant breakfast that you can prepare in less than 15 minutes.
Check out this recipe
Calories :307
Instant Pot Khichdi
Learn how to make Masala Khichdi using an Instant Pot with the help of short video and detailed step by step directions. This nutritious one-pot dish is a combination of rice and lentils, vegetables and some powerful spices.
Check out this recipe
Calories :243
Neer Dosa | The Best 3 Ways Of Neer Dosa
Unlike other South Indian dosa recipes, this neer dosa does not require any lentils and needs only three main ingredients: rice, water, and salt. This is the version I have shared in this recipe and in my video.
Check out this recipe
Calories :92
Jowar Upma
This recipe for Jowar Upma is a healthy whole grain Upma prepared with mixed vegetables that you should try today!
Check out this recipe
Calories :108
Ragi Malt Recipe
Ragi Malt or ragi porridge is a drink made using Ragi Flour (Finger Millet flour). It's one of the healthy drinks and packed with nutrition and taste.
Check out this recipe
Calories :176
Akki Roti Recipe
All it is is a crispy rice dosa with a healthy serving of garden fresh vegetables. It is really up to you to make it crispy or soft & chewy, but you definitely get the goodness from carrot, ginger and dill leaves in a breakfast recipe.
Check out this recipe
Calories :387
Barnyard Millet Dosa And Idli
Millet idli and dosa is one of the nutritious breakfast! The batter you prepare for this can be used for dosa as well as idli’s...the two most popular south Indian breakfast.
Check out this recipe
Calories :298
Proso Millet Upma - Instant Pot & Stove Top
Millets Upma is my twist on a classic Indian. Millets cooked to tender perfection in a simple tomato-onion broth and a supporting vegetable makes this dish a simple breakfast option you should try today.
Check out this recipe
Calories :158
Cucumber dosa
Here’s a dosa you can try as soon as you see fresh crunchy cucumbers at the local grocer. A dosa with cucumber flavor!
Calories :234
Green Gram Dosa
Green Gram Dosa is a small variation of a popular recipe: Pesarattu dosa. Typically the batter for this dosa is made just from moong dal and other spices, but I have added a little rice to make it more crispy and tasty.
Check out this recipe
Calories :147
Brown Rice Idli (Instant Pot)
Learn to make soft brown rice idli batter and idli. This idly is fermented and steamed in Instant Pot(pressure cooker)
Check out this recipe
Calories :138
Main dish
Lauki Chana Dal Instant Pot
An Instant pot curry with Lauki and chana dal (Bengal gram lentil) brings complementing flavors along with a few spices to create a mouth-watering dish that is sure to please.
Check out this recipe
Calories :187
Dal Tadka Instant Pot
Dal fry or dal tadka is typically made using Toor dal (Yellow lentils), but you can always substitute that with other options like Masoor Dal or Moong dal.
Check out this recipe
Calories :95
Sweet Corn Curry
The curry is a mixture of tomato and onion and the creaminess comes from coconut milk.
Check out this recipe
Calories :102
Zucchini Curry Indian
This is an easy, vegan, one pan Indian style zucchini curry. And it is a coconut milk-based gravy and flavored with Indian spices.
Check out this recipe
Calories :248
Palak Corn
Palak corn is a simple yet delicious and creamy dish that combines the sweetness of the corn kernels with smooth spinach puree.
Check out this recipe
Calories :139
Instant Pot Chickpea Curry
This Instant Pot coconut chickpea curry is easy to make and is packed with protein and flavor.
Check out this recipe
Calories :339
Instant Pot Cauliflower Curry
If you're looking for an easy and delicious vegan curry recipe, then you've gotta try this Instant pot cauliflower curry! It's sure to become a new favorite in your house.
Check out this recipe
Calories :222
Cabbage Curry
This Indian Cabbage Curry is a combination of creamy coconut milk, tender green cabbage, and fresh herbs creating a dish that is both rich and flavorful.
Check out this recipe
Calories :181
Methi Matar Malai
This recipe for rich and creamy Methi Matar Malai will help you prepare the dish better than any restaurant! It's made with fresh fenugreek leaves, green peas, cashews, and Indian spices.
Check out this recipe
Calories :134
Phool Makhana Curry
A simmering, spicy and sumptuous curry prepared with these fox nuts is something you cannot afford to miss in Indian cuisine.
Check out this recipe
Calories :156
Black Bean Curry
Here’s a recipe for a perfect black bean curry simmered in coconut milk and spices that will make your dinner time an enjoyable one! This dish turned out so delicious that my family craved for more in the entire week.
Check out this recipe
Calories :163
Instant Pot Black Eyed Peas Curry
Black-eyed peas curry made with tomato onion base and spices. This is also known as lobia masala.
Check out this recipe
Calories :95
How To Make Avial
Avial is a thick mixture of vegetables and coconut, seasoned with coconut oil and curry leaves.
Check out this recipe
Calories :119
Lemon Quinoa Indian Style (Instant Pot)
With simple ingredients, Lemon Quinoa would be one of the easiest quinoa recipes you'll ever try.
Check out this recipe
Calories :228
Pineapple Fried Quinoa
Pineapple Fried Quinoa, like the name suggests in a refreshing new way of adding variety to your table.
Check out this recipe
Calories :319
Rice recipes
Lemon Rice Instant Pot
This Instant Pot lemon rice recipe can be made in just 30 minutes, making it the perfect meal for busy families.
Check out this recipe
Calories :367
Instant Pot Tomato Rice
Instant pot tomato rice is perfect for a busy weeknight dinner or any time you need a quick, nutritious, and tasty meal.
Check out this recipe
Calories :183
Instant Pot Vegetable Rice
Instant Pot Vegetable rice or Vegetable Pulao is an easy one-pot rice dish mixed with a variety of vegetables and flavored with aromatic spices. I am sharing an easy way to cook this delicacy in less than 30 minutes.
Check out this recipe
Calories :292
Instant Pot Ven Pongal
In South India, Pongal is as common breakfast as cereal - although much more filling and nutritious if you count the servings of protein you get in a small plate of Pongal.
Check out this recipe
Calories :260
Palak Rice - Instant Pot & Stovetop
Spinach rice is a simple, vegan, and one-pot meal. Perfect for kid's lunch boxes.
Check out this recipe
Calories :235
Instant Pot Matar Pulao
Cilantro Peas Rice(Matar Pulao) is a very simple and flavorful dish. A few flavorful spices in a cilantro, coconut and green chili base make a powerful combination that is bursting with flavor.
Check out this recipe
Calories :315
Jeera Rice Instant Pot
Jeera rice is one of the oldest recipes for flavored Indian rice. It is nothing but fluffy rice steam cooked with cumin and other spices.
Check out this recipe
Calories :226
Green Moong Rice - Instant Pot
Easy and vegan one-pot green gram rice is perfect for busy weekdays.
Check out this recipe
Calories :306
Indian Garlic Rice
Delicious garlic rice recipe that is near and dear to me when I am faced with a time crunch. I am a huge fan of sauteed garlic and this recipe has plenty of flavors along with sauteed garlic that makes it special.
Calories :193
Appetizers and snacks
Kala Chana Chaat
Kala chana chaat is perfect for all occasions, particularly as an evening or a great party snack.
Check out this recipe
Calories :182
Watermelon Chaat
This watermelon chaat is an easy no-cook, with no oil, and 100% vegan recipe.
Check out this recipe
Calories :68
Matar Chaat (Instant Pot)
With the perfect packaging of heat and protein in one savory combination, Matar Chaat is perfect for all seasons of the year.
Check out this recipe
Calories :256
Masala Peanuts
This Masala Peanuts recipe is along the lines of masala groundnut from popular brands like "Haldiram" that you can prepare at home to please adults and kids alike.
Check out this recipe
Calories :304
Onion Pakora Air Fryer
Onion Pakodas are a good snack for a cold wintery day and best tasting when they are served hot.
Check out this recipe
Calories :276
Urad Dal Bonda
Urad dal Bonda is a snack and made with split black gram and few spices.
Check out this recipe
Calories :255
Masala Vada Recipe
Masala Vada is a very simple snack recipe, yet tastes heavenly when done right. It can be a standalone snack or a part of a multi-course meal but sure to be a showstopper.
Check out this recipe
Calories :166
Sabudana Vada Recipe - Javvarisi Vadai
Sabudana Vada is a very popular Indian snack made with tapioca pearls (sago), boiled potatoes, and peanuts. With flavorful ingredients, this deep-fried (or pan-fried) dish can be great as a tea time snack or as finger food in your next family event.
Check out this recipe
Calories :51
Desserts
Sabudana Kheer
Sabudana Kheer is one of India’s popular recipe and is usually prepared as a dessert during festivals. Here is my vegan version of that recipe and made in Instant Pot.
Check out this recipe
Calories :393
Badam Burfi - Instant Pot
Instant Pot Almond Katli is an easy, creamy and decadent dessert that you can prepare in less than 15 minutes!
Check out this recipe
Calories :173.3
Moong Dal Ladoo
Moong laddu is a dessert specially made during Navaratri, Ashtami, and Diwali as a prasad. In India, many desserts are made using ghee, which is not vegan. But my recipe of moong dal ladoo is vegan and gluten-free.
Check out this recipe
Calories :304
Badam ladoo - Almond Balls Recipe
It is super easy to prepare this delicious, vegan, and gluten-free badam ladoo with almond flour. I prepared this badam ladoo in two different versions. One sweetened with sugar and one with jaggery.
Check out this recipe
Calories :254
Aamras Recipe (Mango Rasayana)
This mango dessert is popularly known as ‘Aamras’. It is made with Mango pulp or shredded mangoes, coconut milk, and jaggery.
Check out this recipe
Calories :218
Sweet Peanut Balls - Peanut Jaggery Ladoo Recipe
Sweet Peanut balls is an easy and healthy snack that you can munch on anytime. If you are going to dig into a snack between meals, you might as well make it a healthy choice.
Check out this recipe
Calories :36
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Conclusion
That's a good start for a list of delicious Gluten-free Indian recipes! Needless to say, they are all tried and tested recipes by readers like you and in my kitchen. I have several more Indian gluten-free recipes that can easily be on this list.
If you are a culinary explorer, there are over 100 + gluten-free dishes to try on my website. Check them all out!
And don't forget to let me know how they turned out in the comments below. Happy cooking!
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