Dhokla Looks Light. For Diabetics, It Usually Is Not.
Dhokla has a great reputation. It is steamed, not fried, it looks light and airy, and most people think of it as a healthy snack. So it surprises a lot of diabetics when their sugar shoots up after a plate of khaman.
There is a simple reason. Most khaman is made with besan or suji, and sugar goes into both the batter and the tadka. Diabetes food databases list regular khaman dhokla as high GI, and a typical plate adds up fast. So we rebuilt it. This dhokla recipe uses Diabexy Sugar Control Atta and a zero sugar tadka, needs no eno, cooks in about 5 minutes, and each piece has an EGL of just 1. It is still soft, spongy, sweet and tangy, exactly how khaman should be.
Regular Khaman vs Low GL Khaman
| Regular Khaman Dhokla | Low GL Khaman Dhokla | |
|---|---|---|
| Flour | Besan or suji | Diabexy Sugar Control Atta |
| Sugar | In batter and in tadka | Zero, Diabexy Sugar Free Powder |
| Eno / citric acid | Usually yes | Not needed |
| EGL | High | Just 1 per piece |
| Cooking time | 20 to 25 min | About 5 min |
EGL means Estimated Glucose Load, the amount of glucose a food actually puts into your blood. At EGL 1 per piece, you can have a few pieces at tea time without worrying about your next reading.
The base of this dhokla. Glucose load of just 7 per 100 g (86% lower than multigrain atta), 40 g protein per 100 g, GI 22. India's 1st atta backed by published clinical evidence (Journal of Mid-Life Health). Works for rotis, parathas and now dhokla too.
Buy here: diabexy.com/products/sugar-free-diabetic-atta
Ingredients
Very few ingredients, and this is a dhokla recipe without eno, so you do not need fruit salt or citric acid.
| For the Dhokla | Quantity |
|---|---|
| Diabexy Sugar Control Atta | 60 g |
| Water | Little by little, for a runny batter |
| Baking soda | 1/2 tsp |
| Oil | For greasing the tray |
| For the Tadka | Quantity |
|---|---|
| Oil | A little |
| Mustard seeds (rai) | 1 tbsp |
| Curry leaves | A few |
| Green chilli, chopped | Half |
| Water | A little |
| Diabexy Sugar Free Powder | 10 g |
How to Make Low GL Khaman Dhokla: Step by Step
This is a genuinely quick dhokla recipe. Keep your steamer or microwave ready before you start, because the batter needs to go in right after you add the soda.
Making the Dhokla
Step 1: Take the atta in a bowl
Add 60 grams of Diabexy Sugar Control Atta to a mixing bowl.
Step 2: Make a smooth, runny batter
Add water a little at a time and whisk continuously until you get a smooth, lump-free, slightly runny batter. It should flow off the spoon easily, a bit thinner than idli batter. Adding water slowly is what stops lumps from forming.
Step 3: Add baking soda and mix gently
Add half a teaspoon of baking soda and fold it in gently with light hands. Do not beat it hard. You will see small bubbles start to form, and those bubbles are what make the dhokla spongy.
Step 4: Grease the tray
Brush a little oil over a microwave-safe or steamer tray so the dhokla does not stick. Ideally do this before step 3, so there is no waiting.
Step 5: Pour the batter immediately
As soon as the soda is mixed in, pour the batter into the greased tray. Do not let it sit, otherwise the bubbles escape and the dhokla turns flat.
Step 6: Cook for about 5 minutes
Cook in a microwave or steamer for about 5 minutes. Insert a toothpick in the centre. If it comes out clean, the dhokla is done. Let it rest for a minute before cutting.
Making the Tadka
Step 7: Temper rai and curry leaves
While the dhokla cooks, heat a little oil in a small pan. Add one tablespoon of mustard seeds and a few curry leaves and let them crackle.
Step 8: Add green chilli
Add half a chopped green chilli and stir for a few seconds.
Step 9: Add water and Diabexy Sugar Free Powder
Add a little water and 10 grams of Diabexy Sugar Free Powder. Mix well and let it come to a light simmer. This is the sweet syrup that soaks into the dhokla, without any real sugar.
Finishing
Step 10: Cut round dhokla pieces
Use the rim of a small katori to cut the steamed dhokla into neat round pieces. You can also cut squares if you prefer.
Step 11: Spread the hot tadka and serve
Pour the hot tadka evenly over the dhokla pieces so every piece soaks some up. Your soft, spongy, sweet and tangy low GL khaman dhokla is ready, with just EGL 1 per piece.
Used in the tadka instead of sugar. Zero glycemic, measures like sugar, and dissolves easily into hot tadka, chai and sweets. Get the sweet-and-tangy khaman taste without the sugar spike.
Buy here: diabexy.com/products/sugar-free-powder
Dhokla Calories: How This Version Compares
A lot of people search for dhokla calories and khaman dhokla calories. Regular khaman in most nutrition databases comes in at roughly 150 to 170 calories per 100 grams, and a lot of that comes from fast-digesting carbs plus sugar in the tadka. This version uses only 60 grams of high protein atta for the whole batch and no sugar at all, so each piece is light. The bigger difference for a diabetic is not the calories but the glucose load, which drops to about 1 per piece.
If you are wondering about 1 plate dhokla calories, a plate of 4 to 5 pieces of this version is a sensible snack portion for most people.
Is Dhokla Good for Diabetes?
Regular khaman made with besan, suji and sugar is not ideal for diabetes, because it digests fast and the sugar in the tadka adds even more glucose load. This version changes the base flour and removes sugar completely, which is why it is a good choice for any dhokla for diabetes patient searching for a safe tea-time snack.
Tips for Soft, Spongy Dhokla Every Time
- Get the steamer ready first: Batter must go in right after the soda.
- Fold the soda gently: Hard mixing knocks out the bubbles.
- Do not open the lid early: Let it cook fully before checking.
- Let the tadka soak in: Wait a couple of minutes before serving so the syrup reaches the centre.
- Want more tang? Squeeze a few drops of lemon into the tadka. It adds tang without adding glucose load.
- Pair it well: Green chutney or a cup of chai with Sweetnil drops keeps the whole snack sugar free.
Diabexy is India's number one diabetes education platform, trusted by more than 2 million people. Diabexy makes India's first low glycemic load foods, including Sugar Control Atta, India's first atta backed by published clinical evidence. Our mission is to eradicate diabetes from India the way polio was eradicated, through the right knowledge and the right food. Visit diabexy.com.
Frequently Asked Questions
Diabetics can eat dhokla if it is made with a low glucose load flour and no sugar. Regular khaman made with besan or suji and sweetened tadka is high GI and can spike blood sugar. This low GL khaman dhokla uses Diabexy Sugar Control Atta and Diabexy Sugar Free Powder, and each piece has an EGL of just 1.
You can make dhokla without eno by using baking soda. Make a smooth runny batter with 60 grams of Diabexy Sugar Control Atta and water, fold in half a teaspoon of baking soda gently, pour it immediately into a greased tray, and steam or microwave for about 5 minutes. The key is to cook it right after adding the soda so the bubbles stay in.
Regular khaman dhokla usually has about 150 to 170 calories per 100 grams according to common nutrition databases, with much of it from fast carbs and sugar. This low GL version uses only 60 grams of high protein atta for the whole batch and no sugar, so each piece is lighter, and the glucose load drops to about 1 per piece.
Yes. Pour the batter into a greased microwave-safe tray and cook for about 5 minutes. Check with a toothpick in the centre. If it comes out clean, it is done. Microwave timing can vary slightly by machine, so check at 4 minutes the first time you make it.
The most common reasons are mixing the baking soda too hard, letting the batter sit before cooking, or a batter that is too thick. Fold the soda in gently, pour and cook immediately, and keep the batter slightly runny. Opening the steamer too early can also make it sink.
Traditional khaman uses sugar in the tadka for the sweet and tangy taste. You can get the same taste with Diabexy Sugar Free Powder, which has zero glycemic index. 10 grams in a little water, simmered with the tempering, gives a sweet syrup that soaks into the dhokla without adding glucose load.
With an EGL of about 1 per piece, most diabetics can comfortably have 4 to 5 pieces as a snack. Eat it at tea time rather than late at night, pair it with green chutney instead of sweet chutney, and check your reading the first time to see how your body responds.
Watch the Full Recipe Video
See the full low GL khaman dhokla recipe on the Diabexy YouTube channel:
Watch here: https://youtu.be/83W8JnB8GKc
EGL 1 per piece. Diabetic friendly. Family friendly.
