Raita Recipe

Atkins Raita
Net Carbs
Prep Time: 75 Minutes
Cook Time: 0 Minutes
Phase: Phase 2
Difficulty: Moderate
* Any adjustments made to the serving values will only update the ingredients of that recipe and not change the directions.









calculator How to Calculate Atkins Net Carbs

How to Calculate Atkins Net Carbs

Atkins Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols/Glycerin (if applicable)



  • 1 cucumber (8-1/4") Cucumber (with Peel)
  • 1 1/2 cup (8 fl oz) Whole Milk Plain Yogurt
  • 2 tbsp Peppermint (Mint)
  • 1 oz Cilantro (Coriander)
  • 0 1/2 tsp Salt
  • 0 1/8 tsp Curry Powder


Cooling raita is a staple in Indian and Middle Eastern cuisines. It cools hot curries, but it's also great with mild dishes and spiced grilled meats and even as a dip.  See below for a variation.  Please use fresh cilantro in this recipe for the best flavor.  Each serving is 1/4 cup.
  1. Peel and grate the cucumber, squeeze out excess water and place into a medium bowl.
  2. To the bowl add the yogurt, minced mint and cilantro, salt and curry powder. Cover and refrigerate for 1 hour to allow flavors to blend.
Tzatziki:  Prepare Raita according to directions, omitting the mint, cilantro, and curry powder and adding 2 tablespoons extra-virgin olive oil, 1 mined garlic clove and 2 teaspoons lemon juice.  For a more authentic dish, use Greek yogurt, which is thicker and richer - lower in carbs - then the standard supermarket variety yogurt.

Cooking Tip

If you’ve tried this sauce and like it, try experimenting with herbs and spices to flavor it your way!