Flat Breads (Roti/Parantha)

While the traditional wheat flour roti is not an option with low carb / keto diet it is possible to get closer to the taste using Soya flour. There are a number of recipes on youtube and internet using Pysllium husk and for me it ruins the taste. The following recipe works great though for my taste pallets.

This recipe should result in about 6 rotis.

Tip

Variations to the dry mix by adding spices, oil etc like done to prepare traditional Indian paranthas is possible and does result in good tasting dish although result was slightly crispier than the traditional ones. Still they will do justice to the dish as replacement food, just dont expect exactly the same taste as the real thing. Taste of roti atleast for me is very close to real stuff.

Key Stats¶

1.46 Net Carbs per Serving

Cooking Time: 45 minutes

Serves: 6 pieces

Type: Vegetarian

Category: Indian

Ingredients¶

S.No Ingredient Amount Step

1. Soya Flour 60 gms(4 Tablespoons) Step 1

2. Wheat Flour 10 gms(2 teaspoons) Step 1

3. Warm Water 4-6 Tablespoons Step 2

4. Ghee 1/2 Teaspoon Step 7

Cookware¶
1. Gas Hob
2. Flat Pan
3. Roller Pin Or Tortilla Press

Nutritionix Link

Copy the ingredients from below and adjust as needed.

Copy Ingredients

Soya Flour - 60 GMS
Wheat Flour - 10 GMS
Warm Water - 4-6 TABLESPOONS
Ghee - 1/2 TEASPOON

Steps¶
- Step 1: Take 60 gms(4 Tablespoons) Soya Flour and 10 gms(2 teaspoons) wheat flour.
- Step 2: Add 4-6 Tablespoons warm water to create the roti dough.
- Step 3: Leave it for about 30 minutes.
- Step 4: Now make small balls of the dough.
- Step 5: Flatten them using a roller pin or tortilla press.
- Step 6: Cook using flat pan on a gas hob for 1 minute or so.
- Step 7: Once cooked, add 1/2 Teaspoon ghee and keep aside for a minute.
- Step 8: Then it's soft and ready to eat with some curry.
Process¶

Nutrition Info¶

Nutrition Labels¶

Scroll to see nutrition facts for different servings and weights for this recipe.

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Nutrition Facts

Amount In Whole Recipe (162.5 gms)

Net Carbs 8.78 g

Calories 161.5 Kcal

% Daily Value*

Total Fat 7.97 11.38%

Saturated Fat 2.34 11.72%

Trans Fat 0.0

Polyunsaturated Fat 3.17

Monounsaturated Fat 1.92

Cholesterol 6.4 2.13%

Sodium 4.45 0.19%

Total Carbohydrates 12.65 4.86%

Dietary Fiber 3.87 12.9%

Sugars 1.83

Protein 11.97

Vitamin D 0.0 0.0%

Calcium 65.5 9.36%

Iron 3.55 30.2%

Potassium 319.82 9.14%

Zinc 0.77 9.32%

Caffeine 0.0mg

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2000 calories a day is used for general nutrition advice.

Data not available

Nutrition Facts

Amount Per 100gms

Net Carbs 5.4 g

Calories 99.38 Kcal

% Daily Value*

Total Fat 4.9 7.0%

Saturated Fat 1.44 7.21%

Trans Fat 0.0

Polyunsaturated Fat 1.95

Monounsaturated Fat 1.18

Cholesterol 3.94 1.31%

Sodium 2.74 0.12%

Total Carbohydrates 7.78 2.99%

Dietary Fiber 2.38 7.94%

Sugars 1.12

Protein 7.36

Vitamin D 0.0 0.0%

Calcium 40.31 5.76%

Iron 2.18 18.58%

Potassium 196.82 5.62%

Zinc 0.47 5.74%

Caffeine 0.0mg

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2000 calories a day is used for general nutrition advice.

Data not available

Nutrition Facts

Amount Per Serving (Total Servings: 6)

Net Carbs 1.46 g

Calories 26.92 Kcal

% Daily Value*

Total Fat 1.33 1.9%

Saturated Fat 0.39 1.95%

Trans Fat 0.0

Polyunsaturated Fat 0.53

Monounsaturated Fat 0.32

Cholesterol 1.07 0.36%

Sodium 0.74 0.03%

Total Carbohydrates 2.11 0.81%

Dietary Fiber 0.64 2.15%

Sugars 0.3

Protein 1.99

Vitamin D 0.0 0.0%

Calcium 10.92 1.56%

Iron 0.59 5.03%

Potassium 53.3 1.52%

Zinc 0.13 1.55%

Caffeine 0.0mg

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2000 calories a day is used for general nutrition advice.

Data not available

Nutrition Facts

Amount in 2 Servings (Total Servings: 6)

Net Carbs 2.93 g

Calories 53.83 Kcal

% Daily Value*

Total Fat 2.66 3.79%

Saturated Fat 0.78 3.91%

Trans Fat 0.0

Polyunsaturated Fat 1.06

Monounsaturated Fat 0.64

Cholesterol 2.13 0.71%

Sodium 1.48 0.06%

Total Carbohydrates 4.22 1.62%

Dietary Fiber 1.29 4.3%

Sugars 0.61

Protein 3.99

Vitamin D 0.0 0.0%

Calcium 21.83 3.12%

Iron 1.18 10.07%

Potassium 106.61 3.05%

Zinc 0.26 3.11%

Caffeine 0.0mg

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2000 calories a day is used for general nutrition advice.

Data not available

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Net Carbs in each Ingredient¶

Ingredient	Qty in recipe	Net Carbs (gms)	Qty in gms	Source
SOYA FLOUR	60 GMS	1.42	60	Nutritionix
WHEAT FLOUR	10 GMS	7.36	10	Nutritionix
WARM WATER	4-6 TABLESPOONS	0	90	Nutritionix
GHEE	1/2 TEASPOON	0	2.5	Nutritionix

Cooklang¶

Recipe in Cooklang

>> Serving Size: 6 pieces
>> Cooking Time: 45 minutes
>> Category: Indian
>> Type: Vegetarian
Take  @Soya Flour{60%gms(4 Tablespoons)} and @wheat flour{10%gms(2 teaspoons)}. 
Add @warm water{4-6%Tablespoons} to create the roti dough. 
Leave it for about ~{30%minutes}. 
Now make small balls of the dough.
Flatten them using a #roller pin or tortilla press{}.
Cook using #flat pan{} on a #gas hob{} for ~{1%minute} or so. 
Once cooked, add @ghee{1/2%Teaspoon} and keep aside for a minute.
Then it's soft and ready to eat with some curry.

S.No	Ingredient	Amount	Step
1.	*Soya Flour*	60 gms(4 Tablespoons)	Step 1
2.	*Wheat Flour*	10 gms(2 teaspoons)	Step 1
3.	*Warm Water*	4-6 Tablespoons	Step 2
4.	*Ghee*	1/2 Teaspoon	Step 7

Flat Breads (Roti/Parantha)

Key Stats¶

Ingredients¶

Cookware¶

Steps¶

Process¶

Nutrition Info¶

Nutrition Labels¶

Net Carbs in each Ingredient¶

Cooklang¶