If you’re just starting your gluten-free journey and love Indian food — or you’re Indian and suddenly told “no more atta roti” — you’re not alone.
Gluten is hidden in a lot of traditional Indian ingredients, but the good news?
So many Indian recipes are already naturally gluten-free, or can be easily made that way with simple swaps.
Here are 10 beginner-friendly Indian dishes that are quick, wholesome, and 100% gluten-free — no weird ingredients, no fancy gear needed.
1. Poha (Flattened Rice Stir-Fry)
⏱️ Time: 15 mins
Poha is a light, fluffy breakfast from Maharashtra made with flattened rice, peanuts, onions, and mild spices.
✅ Naturally gluten-free — just make sure the poha you buy isn’t processed in a wheat facility.
Tip: Add some peas or grated carrots for extra nutrition.
2. Besan Chilla (Savory Gram Flour Pancake)
⏱️ Time: 20 mins
These are like spicy Indian crepes made with besan (gram flour) — which is 100% gluten-free.
Add onions, green chilies, coriander, and a pinch of ajwain for flavor.
Great as a quick breakfast, snack, or light lunch.
3. Sabudana Khichdi (Tapioca Stir Fry)
⏱️ Time: 25 mins
Mostly eaten during fasting in India, this dish uses soaked sabudana (tapioca pearls) cooked with potatoes and peanuts.
Naturally gluten-free and filling.
Tip: Rinse and soak sabudana overnight for best texture.
4. Jeera Rice with Dal Tadka
⏱️ Time: 25 mins total
Rice and lentils? You can’t go wrong.
Both are gluten-free staples, and dal is rich in protein.
Just make sure no wheat flour or hing (asafoetida) with wheat base is added.
Use pure hing or skip it if unsure.
5. Vegetable Upma (Made with Rice Rava or Millet)
⏱️ Time: 20 mins
Traditional suji upma contains wheat, but rice rava or millet rava makes an excellent swap.
Cook with mustard seeds, curry leaves, chopped veggies, and a squeeze of lemon.
6. Paneer Bhurji (Scrambled Indian Cottage Cheese)
⏱️ Time: 15 mins
Spiced scrambled paneer sautéed with onions, tomatoes, and bell peppers.
Pair it with gluten-free roti or rice.
Fast, protein-packed, and super satisfying.
7. Aloo Jeera (Cumin-Spiced Potatoes)
⏱️ Time: 20 mins
Boiled potatoes tossed in ghee with cumin, turmeric, and chili powder — a quick sabzi that pairs with anything.
100% gluten-free and always a hit.
8. Ragi Roti (Finger Millet Flatbread)
⏱️ Time: 25 mins
If you’re missing regular rotis, try this high-fiber alternative.
Ragi flour is naturally gluten-free — just mix with warm water, a bit of salt, and flatten carefully.
Serve with chutney or curry.
9. Moong Dal Cheela (Lentil Pancakes)
⏱️ Time: 20 mins (if dal is pre-soaked)
Soak split yellow moong dal, blend it with ginger, garlic, and green chilies.
Pan-fry like dosas. These are protein-rich, light, and perfect with chutney.
10. Coconut Ladoo (Quick Dessert)
⏱️ Time: 10 mins
Craving something sweet? Mix desiccated coconut, condensed milk, and cardamom.
Roll into balls and boom — a gluten-free Indian sweet in no time.
🔚 Final Tips:
- Always double-check packaged ingredients (hing, spice blends, poha) for hidden gluten or cross-contamination.
- Keep a few go-to flours in stock: besan, ragi, rice flour, jowar (sorghum), bajra (pearl millet).
- Gluten-free Indian cooking doesn’t mean sacrificing flavor — it’s just a matter of mindset and a few smart swaps.