Low Carb Cauliflower Pav Bhaji Recipe (Instant Pot or Stovetop)

This easy recipe for cauliflower pav bhaji is a keto-friendly version of a richly spiced vegetarian Indian curry that’s finished with butter and traditionally served with rolls. If you’re looking for low carb Indian food, you found it – here we pair the curry with keto rolls for a much lower carb version that keeps the integrity of the classic dish.

If you’ve been following my blog for a while now, you already know how much I love Indian food. I make several Indian dishes at home, including dal makhani, rogan josh, naan, and my personal favorite, Indian butter chicken.

Pav bhaji is a great choice when you want a vegetarian option. Or if you want a veggie-rich side dish, but don’t want to forgo the meat, grill up some Tandoori chicken or fish to serve along with it. In terms of low carb Indian food, this recipe will surprise you with how flavorful it is!

What is Pav Bhaji?

Pav bhaji is an Indian street food dish originating in Mumbai.

Bhaji is a vegetable curry usually made of potato, cauliflower, green peas, onion, and garlic in a spiced tomato sauce. It may also contain carrots, green beans, and/or bell peppers. This curry can be served chunky or mashed a bit for less texture. Butter is typically melted down on top of the curry, which lends rich flavor and buttery texture. Additionally, garnishes can include fresh onion, cilantro, and lime or lemon wedges. This rich vegetable curry is then served with toasted, buttered bread rolls, known as pav.

Is Pav Bhaji Junk Food?

Pav bhaji is street food, but not necessarily junk food. It’s commonly served as lunch or a snack, similar to how we’d buy a hot dog or taco from a street vendor in a big city. Compared with other street foods that we’re familiar with (like a burger and fries), a vegetable-rich curry doesn’t seem like junk food at all.

When you’re limiting your carb intake, pav bhaji isn’t usually thought of as a low carb Indian food. It may contain a few different starchy vegetables, such as potato, carrot, and green peas, and it’s also served along with bread. However, if you’re looking for low carb Indian food, I have you covered with my version.

Pav Bhaji Nutrition Facts

According to Nutritionix, one serving of classic pav bhaji (about 1 1/2 cups with 2 rolls) has the following nutrition information:

• 390kcals
• 11g total fat
• 63g carbohydrates (compared with just 10 grams net carbs in this homemade version!)
• 9.4g fiber
• 12g protein

How is This a Low Carb Indian Food?

For this keto friendly version, I lowered the carbs quite a bit without sacrificing its authentic flavor. Here are the alterations I made to ensure that this dish is a low carb friendly meal:

• I omitted the potatoes and used more cauliflower. In general, cauliflower is used frequently as a potato substitute (think: mashed cauliflower, cauliflower gratin, cauliflower hash, cauliflower hash browns, etc.), and this dish isn’t lacking anything by skipping the potato.
• I only used 1/4 cup of green peas for the entire recipe. I love green peas, but let’s face it, they are high in carbs!
• Instead of serving this with regular bread rolls, I served them with my low carb biscuits with just a few small changes. I omitted the 2 ounces of sharp yellow cheddar and the garlic powder. Also, I used almond meal instead of almond flour for a “whole wheat” look.

Ingredients

Instant Pot Instructions

1. Sauté the aromatics to create base flavor. Turn the Instant Pot on, press “Sauté”, and wait 2 minutes for the pot to heat up. Add the ghee and onion and cook until translucent, about 2 to 3 minutes, stirring occasionally. Add the garlic, ginger, garam masala, salt, turmeric, chilli powder, and fenugreek, and cook 1 minute, stirring constantly. Press “Cancel” to stop sautéing.
2. Pressure cook. Add the cauliflower, water, and tomato paste to the pot. Turn the pot on “Manual, High Pressure” for 2 minutes, and then do a quick release.
3. Add the finishing touches. Stir in the butter, and once melted, stir in the peas and lemon juice.
4. Enjoy. Transfer the curry to a serving dish and top with fresh cilantro leaves and minced red onion. Serve it along with buttered rolls and fresh lemon wedges to squeeze on top.

Stovetop Instructions

This recipe is relatively easy to make on the stovetop, although the Instant Pot really does make very fast work of it! Here is how to make this recipe on the stovetop instead:

1. Sauté the aromatics to create base flavor. Heat a medium to large saucepan over medium heat. Add the ghee and onion and cook until translucent, about 5 minutes, stirring occasionally. Stir the garlic, ginger, garam masala, salt, turmeric, chilli powder, and fenugreek and cook 1 minute, stirring constantly. Set aside for now.
2. Cook. Add the cauliflower, water, and tomato paste to the pot. Bring to a boil, and then cover the pot, turn the heat down to simmer, and cook until the cauliflower is tender, but not mushy, about 15 to 20 minutes. Stir in the sautéed aromatics.
3. Add the finishing touches. Stir in the butter, and once melted, stir in the peas and lemon juice.
4. Enjoy. Transfer the curry to a serving dish and top with fresh cilantro leaves and minced red onion. Serve it along with buttered rolls and fresh lemon wedges to squeeze on top.

Storage

Cool to room temperature and then store in an airtight container in the fridge for up to 5 days or in the freezer for up to 3 months.

Frequently Asked Questions

More of My Favorite Indian Food Recipes

• Keema Pav (aka Indian Sloppy Joes)
• Restaurant Style Paneer Butter Masala
• Baked Curry Puffs (aka Karipap)

This post was first published on An Edible Mosaic on September 14, 2018 and updated on July 31, 2026.