low carb raita yogurt with pomegranate seeds

Raita yogurt is one of the best things on earth. Yogurt in general, actually. For this low carb raita yogurt with pomegranate seeds recipe, I got the idea for this from a friend who loves creating, making and eating raita. She sent me a graph displaying several varieties of raita that are all easy to make and full of spices and flavour – without amounts or details it just shows what you need to quickly make a delicious low carb yogurt dip. Brilliant.

This recipe is the variety I loved the most – and I like it a little bit more spicy than traditional raita. Just like my friend’s graph, this post is mostly a yummy low carb idea, rather than a detailed recipe. Do play around with amounts of spices and with other ingredients according to your taste. Anyway, I do mention amounts to give you a good starting point from where to experiment if you like.

A bowl with raita yogourt dip sprinkled with pomegranate seeds on a blue napkin

Ingredients 🥛

Pomegranates are not necessarily what you call a low carb fruit. 100 grams of its arils contain about 14g of sugar per 100g. But don’t let that put you off too much. You will use a much smaller amount than 100 grams for this raita yogurt dip. And on the upside, 100g of pomegranates arils also contains 7g of fibre, 3g of protein and 30 per cent of the recommended daily amount of vitamin C. Because of this – and because I love their the delicious fresh sweet-ish taste – I do use pomegrate seeds every now and then to sprinkle salads, dips or veggies with them.

Pomegranate originates in the region extending from Iran to northern India. It has also been cultivated on deciduous shrubs since ancient times throughout the Mediterranean region. Therefore it is a popular ingredient in the cuisines across this vast region. Pomegranate’s bright red juice sacs are called arils and contain edible seeds. These stunningly red arils do not only look beautiful but are also packed with nutrients, pleasantly crack when you bite on the seeds – and of course contain some natural sugar.

a bowl of spiced yogurt on a blue napkin, sprinkled with pomegranate seeds

When you make anything yogurt on a low carb diet, always use full fat yogurt. Not only does that taste better, it also provides you with the necessary fats. Especially when serving it with veggies rather than protein, it is important that your raita gives you a energy boost needed to carry you over to the next meal.

So, use Greek yogurt or any other rich and creamy variety you can find in your grocery or Mediterranean specialty store. Or make your own home made yogurt – I just posted a quick guide how to make your own delicious yogurt. it is very simple, just needs a bit of your time (unless you have a yogurt making machine which I don’t).

several bowls on a wooden table - with yogurt, with spices and with pomegranate seeds

Cumin powder is the essential spice here that gives this yogurt dip its distinctive Indian/Mediterranean flavour. That’s why you can be generous with it.

As for the chili powder, use fine powder for this yogurt dip rather than the more coarse crackled dried chili flakes common in Chinese cooking. They are not suitable for raita. Use fine salt as well.

For the sweetener, a pinch is enough as we already have the pomegranate seeds for sweetness. Use coconut sugar or keto sweetener like erythritol. This is flexible as you only need a very small amount. Just go for the one you have stocked in your pantry and like the most.

Instructions 🥣

Making this raita is so easy that you cannot really call it a recipe. It’s just quick mixing and stirring. The hardest work is opening the pomegranate and pull out the arils without making a mess on your boards and causing red stains on your sweater.

You will only need 1/2 pomegranate for this recipe. So you can put the other half, seeds in, in an airtight container and into the fridge. It lasts a few days, but the sooner you use it, the juicier the arils will still be.

After preparing the pomegranate seeds, pour your yogurt into a big enough serving bowl and stir until smooth. I always do it like this in order to avoid having to clean a mixing bowl.

Add salt, sweetener and your spices. As said above, be generous, but don’t overspice. You may want to be careful with cumin and chili the first time you make this raita. How spice-infused and hot you’d like the raita is entirely up to your taste buds.

a bowl with yogurt and spices, and another small bowl filled with pomegranate seeds

The same of course goes for the salt.

For the sweetener, restrain yourself to really just adding a pinch. It is there mainly to serve as a balance to your salt and spices. But the yogurt should not taste really sweet.

Then, lastly, add most of the pomegranate arils. Stir them in carefully without cracking them and you are done! Sprinkle your bowl with the remaining few arils and a little bit of your spices and serve!

If you like this low carb raita with pomegranate, you can start playing around with this “recipe”. You can – and should – use or add other spices or herbs. For example, use grated cucumber and leave out the sweetener for a more savory version. If you don’t like it spicy, leave out the chili and add a little bit of coriander powder instead. Or make a dip with chopped fresh mint leaves. Just make sure you try new flavours in small batches first. Enjoy!!

A bowl with raita yogourt dip sprinkled with pomegranate seeds on a wooden table

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A bowl with raita yogourt dip sprinkled with pomegranate seeds on a wooden table

low carb raita yogurt with pomegranate seeds

  • Author: Christiane
  • Prep Time: 10 minutes
  • Total Time: 10 minutes
  • Yield: one serving bowl 1x
  • Diet: Vegetarian


Creamy and a little spicy, this low carb raita with pomegranate seeds is delicious with just about any roasted or raw vegetable. Or you pair it with any Indian or Mediterranean spiced protein.

More details on pomegranate and how to make this recipe seeds above in my post.



For one medium sized serving bowl

2 cups natural unsweetened yogurt (full-fat)

1/2 pomegranate

1/2 tsp cumin powder – and more as garnish

1/4 tsp chili powder – and more as garnish

pinch of salt, to taste

pinch of coconut sugar or white keto sweetener such as erythritol


  1. Cut your pomegranate in half and take out the arils/seeds.
  2. Pour the yogurt into a large enough serving bowl and stir well until smooth.
  3. Add salt, sugar and spices and mix them into the yogurt. Be careful not to overspice – rather thaste and add more of any if you like.
  4. Carefully mix in most of the pomegranate seeds and use a few to sprinkle on top.
  5. Sprinkle with a pinch of your spices as well and serve.
  6. Serve with any Mediterranean or South Asian-style salad, vegetable or protein dish.


You can start playing around with this “recipe” by using or adding other spices or herbs.

  • Category: dips and sauces
  • Method: cold mix
  • Cuisine: Indian

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