Looking for Vegetarian Indian Food Gluten-free Recipes? Here are the best delicious 60+ gluten-free dishes from breakfast, appetizers, main dishes, and desserts that your family will love.
Most Indian cuisine recipes are naturally gluten-free and include gluten-free ingredients such as rice, millet, veggies, beans, and legumes like chickpeas and lentils. Heritage or ancient gluten-free grains include Bajra, Jowar, Ragi, Amaranth, and Rice.
Recipes with wheat, rye, barley, or food products cross-contaminated with gluten must be removed for a "Gluten Free Diet". Hing (Asafoetida) is one of the common spices that mostly has gluten, and is found in store-bought spice mixes in India. Hence, it's recommended to buy whole spices and make spice mixes at home to avoid cross-contamination.
These days, many Indian restaurants offer dedicated gluten-free menus or list gluten-free items on their regular menus. So here is the blog post with a collection of 60+ gluten-free Indian recipes that you will love. You can find 150+ gluten-free recipes on my blog.
What is Gluten? Who needs to avoid it?
Gluten is a naturally occurring protein largely found in grains like wheat, barley, and rye. It is common in foods such as bread, pasta, pizza, cakes, and cookies. Gluten makes the bread airy and chewy texture.
For people who have gluten sensitivity or celiac disease, eating gluten can have an immune reaction and cause serious health issues.
How do you Avoid Gluten in Indian food?
- Replace whole wheat flour (atta), with chickpea flour (besan), jowar flour, ragi flour, bajra flour, quinoa flour, almond flour, or coconut flour to make Indian breads like roti or chapati.
- Avoid using Hing (Asafoetida) or use gluten-free Asafoetida.
- Substitute semolina (sooji/rava) with gluten-free options like quinoa flakes, millet, rice, or tapioca pearls (sabudana).
- Use Gluten-free oats instead of regular oats. Oats themselves do not contain gluten, but may be cross-contaminated while it is processed.
- To thicken curries, and sauces use arrowroot powder, cornstarch, or almond meal instead of all-purpose flour (maida).
60+ Vegetarian Gluten-Free Indian Recipes
Breakfast Recipes
Easy Poha Recipe (Kanda Poha)
Poha is a most popular breakfast or snack recipe made with flattened rice (poha), onions, roasted peanuts, and a few spices.
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Sabudana Khichdi Recipe
Sabudana Khichdi is a delicious and nutritious recipe cooked with Tapioca pearls/Sago, potatoes, roasted peanuts especially during the fasting season of Navratri or Maha Shivaratri in India
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Indian Masala Oats (Instant Pot & Stovetop)
Masala Oats is a mildly spiced Indian Style savory oatmeal breakfast porridge recipe prepared with mixed vegetables and Indian spices.
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Quinoa Upma Recipe (Instant Pot & Stovetop)
Vegetable Quinoa Upma recipe is a simple and wholesome South Indian style breakfast dish loaded with vegetables cooked in an Instant pot pressure cooker or stovetop.
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Vegetable Paniyaram Recipe | Paddu
Vegetable Paniyaram is a South Indian breakfast recipe made from leftover idli/dosa batter. It is known as Kuzhi Paniyaram in Tamil, Paddu in Kannada, Gunta Ponganalu in Telugu
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Paneer Uttapam Recipe
Paneer Uttapam Recipe is a delicious, nutritious and wholesome breakfast recipe. Soft and savory uttapam/pancakes topped up with grated paneer, carrots, onion, tomatoes and freshly chopped chilies and coriander.
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Karnataka Style Mandakki Usli Recipe (Puffed Rice Upma)
Mandakki Usli Recipe (puffed rice upma) is a simple Karnataka style breakfast made with soaked puffed rice, onions, groundnuts and curry leaves and is typically relished along with mirchi bajji and chai.
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Appetizers and Snacks
Sabudana Vada Recipe (Deep Fry, Air Fryer and Appe Pan)
Sabudana Vada's are crispy and crunchy Sago Fritters made with soaked sago (tapioca pearls), boiled potatoes, coarsely ground peanuts and few other ingredients.
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Air Fryer Tandoori Gobi (Cauliflower Tikka)
This Tandoori Gobi is a delicious, popular Indian style tandoori snack where Gobi (Cauliflower) florets are marinated in a spiced yogurt-based marinade, and grilled in the air fryer, oven, stove-top pan or grill.
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Paneer Tikka Recipe in (Air Fryer, Oven, Grill and Stovetop)
Tandoori Paneer Tikka recipe is a Indian appetizer where paneer & vegetables are marinated in yogurt and spices and cooked in air fryer, oven.
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Tandoori Aloo - Air Fryer/ Oven/ Grill
Tandoori Aloo Tikka is a delicious Indian appetizer were baby potatoes, bell peppers, and onion are marinated in a combination of yogurt and spices, threaded onto skewers, and cooked.
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Spicy Bombay Potatoes - Instant Pot & Stovetop
These Spicy Bombay Potatoes are crispy and delicious that are steamed in the instant pot or stovetop, then tossed in few Indian spices, and garnished with lime juice and cilantro.
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Spicy Masala Makhana Recipe
Spicy Masala Makhana or Roasted Makhana Masala is a healthy instant snack recipe that is made up of makhana (lotus seeds or foxnuts) and few spices in just under 10 minutes.
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Beetroot Tikki | Beetroot Cutlet - Air Fryer
Beetroot Tikki is a delicious, healthy combination of beetroot, potatoes, roasted peanuts, and some spices and serve as a healthy appetizer or a tea-time snack for your kids.
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Onion Pakoda - Air Fryer
Crispy Onion Pakoda's are Indian-style onion fritters that are easy to make, crispy, and are so delicious.
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Spinach Corn Pakoda Recipe
Crispy Spinach Corn Pakoda's are Indian style Spinach Corn Fritters which are crispy, healthy and easy to make.
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Poha Chivda Recipe
Crunchy and delicious, Poha Chivda is a traditional savory Indian snack mix (Namkeen) made with flattened rice (poha), nuts, fried gram, dried coconut, curry leaves, and spices.
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Salads
Kachumber Salad Recipe (Indian Cucumber Salad)
Kachumber / Kuchumber Salad is a simple Indian salad recipe made with freshly diced cucumber, tomatoes, onions, chili peppers and lime juice
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Corn Pomegranate Kosambari
Sweet Corn Kosambari is a south Indian style salad made with corn, pomegranate, and coconut and tempered with a few spices. This can be served as a side dish with meals or can be eaten as a snack.
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Kakdi Koshimbir (Indian Cucumber Salad)
Kakdi Koshimbir is a simple and refreshing Indian Cucumber Salad made of cucumber, peanuts, coriander and few seasonings
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Curries & Stir-fries
Restaurant Style Paneer Butter Masala | Paneer Makhani
Restaurant Style Paneer Butter Masala is a popular recipe where Paneer cubes are simmered in a mildly rich onion tomato cashew nut based gravy.
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Easy Palak Paneer - Instant Pot & Stovetop
Palak Paneer is a dish of North Indian origin consisting of palak (spinach) and paneer (cottage cheese) in a thick curry sauce based on pureed spinach, onion, tomatoes and spices
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Tofu Bhurji Recipe
Indian Style Tofu scramble known as Tofu bhurji is a very tasty and quick vegetarian dish inspired by egg bhurji recipe and prepared using crumbled tofu, onion, tomato, bell pepper and spices.
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Paneer Jalfrezi Recipe (Paneer with Vegetables Stir-Fry)
Vegetable Paneer Jalfrezi is an easy and healthy stir fry recipe made with cottage cheese, vegetables like bell peppers and Indian spices
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Instant Pot Vegetable Kurma (Mix Veg Korma)
Vegetable Kurma is a popular Indian curry in which vegetables are cooked in a creamy and aromatic gravy of yogurt, coconut and cashew nuts based paste and sautéed onion and tomato along with few spices.
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Navratan Korma Recipe - Instant Pot & Stovetop
Navratan Korma recipe is a mildly spiced, slightly sweet, creamy based delicious Indian Mughlai curry.
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Instant Pot Aloo Gobi Recipe (Potato Cauliflower Stir Fry)
Aloo Gobi is a healthy and delicious stir-fry made with potato, cauliflower that's infused with Indian spices and extremely easy to make
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Instant Pot Aloo Baingan Masala | Potato Eggplant Curry
Potato Eggplant Curry is a delicious and flavorful Punjabi dish made by cooking potatoes and eggplants with onions, tomatoes and few indian spices.
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Instant Pot Potato Peas Curry (Aloo Matar)
Potato Peas Curry (Aloo Matar) is an Indian delicacy which is super flavorful and easy to make in Instant Pot or Stovetop just under 30 minutes for busy weeknights.
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Potato Masala Recipe - Stovetop & Instant Pot
Potato Masala, is an Indian dish made with yellow potatoes, sautéed onions, and a tasty blend of spices and fresh chilies.
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Aloo Palak
Aloo Palak Sabzi (Potato and Spinach Stir Fry) is a simple, delicious Indian stir fry recipe made with potatoes (aloo), fresh spinach leaves (palak), and a few spices.
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Mushroom Masala Recipe (Instant Pot & Stovetop)
Mushroom Masala is an easy and delicious restaurant style Indian Curry made with onions, tomato, mushrooms, peas and spices in an Instant Pot or Stovetop pot
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Lentils, Beans & Peas
Instant Pot Dal Tadka (Restaurant Style)
Dal Tadka is an easy one-pot pressure cooker recipe prepared with split pigeon peas lentils, assorted spices and cooked with pot-in-pot rice.
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Instant Pot Moong Daal (Split Yellow Lentils Soup)
Moong Dal Tadka recipe is a simple comforting Indian dish made from yellow moong lentils, onion, tomato and spices in instant pot pressure cooker or stovetop.
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Restaurant Style Dal Makhani (Instant Pot & Stovetop)
Restaurant style Dal Makhani is a one-pot, healthy, protein-rich curry recipe made with whole urad dal and kidney beans, cooked in a spicy, flavorful onion-tomato gravy along with a few spices in an Instant Pot Pressure Cooker.
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Whole Masoor Dal Recipe (Brown Lentils Curry)
Whole Masoor Dal (Brown Lentils Curry) recipe is a healthy and easy dal made in an Instant Pot pressure cooker with whole masoor dal, onions, tomatoes, and Indian spices.
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Whole Green Moong Dal - Instant Pot & Stovetop
Whole Green Moong Dal is a simple high protein, delicious curry made with green lentils and spices in an Instant Pot or a stovetop pressure cooker.
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Instant Pot Chickpea Coconut Curry
Easy and healthy Chickpea Coconut Curry made in an Instant Pot in just 20 minutes. Perfect for busy weeknight dinner.
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Instant Pot Chana Masala (Chole Masala Recipe in Pressure Cooker)
Chana Masala or Chole is one-pot healthy protein-rich vegan and gluten free recipe cooked in a spicy, flavorful onion-tomato gravy along with few spices.
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Rajma Masala (Kidney Beans Curry) - Instant Pot
Punjabi Rajma Masala is a one-pot healthy, protein-rich, vegan and gluten-free recipe made with dry or canned beans and cooked in a spicy, flavorful onion-tomato gravy along with few spices.
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Rice Recipes
Easy Vegetable Pulao Recipe
Vegetable Pulao is an easy one pot rice dish made with rice, mixed vegetables and mildly flavored with various whole spices
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Tomato Rice Recipe - Instant Pot & Stovetop
Tomato Rice using Coconut Milk is a Tamilnadu style tomato rice recipe made with fresh tomatoes, coconut milk and few Indian spices.
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Instant Pot Vegetable Biryani Recipe
A simple, easy and flavorful vegetable biryani recipe made in the Instant pot pressure cooker with layers of spiced vegetables, warm spices, herbs like mint and cilantro, fried onions and basmati rice.
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Restaurant Style Curd Rice Recipe (Thayir Saddam)
Curd rice, also called yogurt rice is an easy, comforting and healthy south India dish made with cooked rice curd (yogurt) and tempered with indian spices
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Carrot Rice Recipe (Indian Style)
Carrot Rice Recipe is an Indian style rice dish which is quick, healthy and tasty breakfast, lunch and kids lunchbox recipe.
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Instant Pot Peas Pulao (Matar Pulao)
Peas Pulao or Matar Pulao recipe is a quick, filling, one pot, flavorful rice dish made with green peas, onions and whole spices in an Instant Pot Pressure Cooker or Stovetop.
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Instant Pot Jeera Rice (Indian Cumin Rice)
Instant Pot Jeera Rice (Cumin Rice) is an easy one pot flavorful rice dish made with perfectly cooked Basmati Rice flavored with jeera and whole spices.
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Ven Pongal Recipe (Khara Pongal)
Ven Pongal also known as Khara Pongal is a classic South Indian breakfast dish made with rice & yellow moong lentils in Instant Pot and Stovetop pressure cooker
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Instant Pot Bisi Bele Bath
This one-pot Bisibelebath (Bisi Bele Bath) is a very popular recipe from Karnataka prepared in the Instant Pot Electric Pressure Cooker.
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Moong Dal Khichdi - Instant Pot & Stovetop
Moong Dal Khichadi or Khichari is healthy Indian comfort meal made using yellow lentils, rice, and tempered in ghee with cumin seeds
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Condiments
Chutneys, pickles (achaar), and raita, are the essential condiments in any Indian meal.
Onion Tomato Chutney (for Idli, Dosa)
Learn how to make Restaurant Style Onion Tomato Chutney recipe with step by step pictures. This simple condiment is easy to make in 15 minutes and pairs well with South Indian breakfast dishes Idli, Dosa, Uttapam, Paniyaram, etc.
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Coconut Chutney Recipe (Nariyal Chutney)
Coconut Chutney (Nariyal Chutney) made with fresh coconut, fried gram, green chilies, and tempered with mustard seeds, lentils, and curry leaves is one of the popular and must accompaniments for many South Indian dishes like Idli, Dosa, Paniyaram, etc.
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Peanut Chutney Recipe
Peanut Chutney recipe is a delicious South Indian condiment made with few ingredients like roasted peanuts, garlic, red or green chilies ground together and then tempered with some spices
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Onion Tomato Raita
Onion Tomato Raita recipe is yogurt combined with onion, tomato, and green chili. This raita is an easy, simple, and commonly made side dish in India that goes with pulao, biryani, and any other Indian rice.
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Makhana Raita Recipe (Phool Makhana Raita)
An easy and healthy raita made with yogurt (curd), roasted makhana (puffed lotus seeds) and Indian spice powders.
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Desserts
Carrot Halwa (Gajar Ka Halwa) - Instant Pot
Carrot Halwa - Rich Indian Dessert made with fresh carrots, milk and sugar with generous amount of ghee added.
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Instant Pot Rice Kheer Recipe (Payasam)
Instant Pot Rice Kheer is a delicious, creamy Indian style rice pudding made with rice, milk and sugar and infused with saffron, cardamom and topped with dried fruits.
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Badam Halwa using Almond Flour (Stovetop & Instant Pot)
Badam Halwa or Badam ka halwa is a rich classic Indian Dessert recipe made with almonds flour, milk and sugar with generous amount of ghee in Instant pot Pressure cooker
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Besan Ladoo Recipe (Besan Ke Laddu)
Besan Ladoo or Besan Ke Laddu is one of the most popular Indian desserts made using besan (aka gram flour), sugar, and ghee.
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Coconut Ladoo With Condensed Milk
This Instant Coconut ladoo is a quick and easy Indian sweet made using 3 ingredients desiccated coconut, sweetened condensed milk, and cardamon in just 10 minutes.
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Sweet Pongal (Sakkarai Pongal)
Sweet Pongal (Sakkarai Pongal) recipe is a delicious South Indian sweet dish made with rice, moong dal, jaggery, ghee, dry fruits and flavored with cloves, cardamom in an Instant Pot Pressure Cooker or Stovetop.
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Tips for Gluten-Free Eating
Here are a few examples of gluten-containing ingredients that may sneak in, when preparing an Indian dish.
- Spices: Indian spices are mostly gluten-free. Garam masala, curry powders, turmeric, cumin powder, coriander powder sitting in your pantry are naturally gluten-free. Just check the ingredients list on the spice packets to ensure they don't have any added "Wheat flour" or "Maltodextrin". A common spice called Hing (or Asafoetida) nearly always contains wheat flour. So, use or buy gluten-free asafoetida (compounded asafoetida).
- Indian breads like Naan, Chapati, Poori, and more: Many Indian breads are made with whole wheat flour or all-purpose flour (maida).
- Maida: Finely milled refined wheat flour is found in Indian fast food, sweets, breads, namkeens, cookies, cakes, and other items.
- Sooji (or Rava): Semolina is wheat-based and is often used to make batter for Indian dishes, upma, idli, and ladoo.
- Vermicelli (or Semiya): Indian-style thin noodles made from wheat.
- Fried foods:Â Fried foods like cutlets, and koftas often contain breadcrumbs that contain gluten. Also, there is a greater risk of cross-contamination as they are cooked in the same oil or fryer.
Other Indian Recipe Collections
- 40+ Indian Dinner Recipes
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- 50+ Indian Appetizers
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Pinaki Chatterjee
Wonderful Gluten free Recipes
Thanks & Regards
Bhavana Patil
Thank you:)