Indian food, with its distinct flavours and vibrant spices, has become one of the most-loved cuisines around the world. From fiery-hot curries to mild, creamy favourites, there’s something for everyone.
But if you’re watching your health or calorie intake, choosing the healthiest Indian food options can sometimes be tricky. While many dishes feature fresh vegetables, lean proteins, and anti-inflammatory spices like turmeric and ginger, others may be high in cream, oil, or refined flour.
The good news? You don’t have to give up flavour to eat healthy. Authentic Indian cuisine offers plenty of low-calorie, high-protein, and nutrient-packed meals that are both satisfying and delicious.
Why Indian Food Can Be Healthy
Is Indian food healthy? Absolutely — when chosen wisely. Traditional Indian cooking uses natural ingredients, herbs, and spices with medicinal properties, such as turmeric (anti-inflammatory), cumin (aids digestion), and garlic (heart-healthy).
Many Indian dishes are also balanced meals, combining carbohydrates, protein, and fibre in one serving. Whether you’re dining in or ordering a healthy Indian takeaway, you can easily enjoy nutritious meals without compromising on taste.
For more on this, check out our guide on Is Indian Food Healthy? Understanding Ingredients & Cooking Methods.
5 Healthiest Indian Dishes to Order at a Restaurant or Takeaway
While Indian food is sometimes known for its indulgence, several dishes stand out for their nutritional value and health benefits. Here are five delicious yet healthy Indian dishes you can enjoy guilt-free.
1. Tandoori Chicken – High Protein, Low Fat
Tandoori Chicken is a top choice for those looking for the healthiest curry to order. The dish features chicken marinated in yoghurt, lemon juice, and aromatic spices before being cooked in a traditional clay oven, known as a tandoor.
This method uses little oil, keeping the meat lean and protein-rich. The yoghurt tenderises the chicken while spices like cumin, coriander, and garam masala add depth and antioxidants.
Tip: Enjoy your tandoori chicken with brown rice, whole wheat roti, or grilled vegetables for a balanced, healthy meal.
2. Vegetable Biryani – Fibre-Rich and Wholesome
Vegetable Biryani combines the goodness of basmati rice with a mix of nutrient-dense vegetables such as carrots, peas, and cauliflower. These vegetables are loaded with vitamins, minerals, and fibre, making it a perfect low-calorie Indian takeaway option.
Spices like turmeric, cardamom, and cumin add not only flavour but also antioxidant and digestive benefits.
Tip: Pair it with raita instead of heavy curry to keep it light and refreshing.
3. Chana Masala – Plant-Based Protein Powerhouse
If you’re searching for a healthy vegetarian Indian dish, Chana Masala is a fantastic choice. Made from chickpeas, tomatoes, onions, and spices, it’s rich in plant protein and fibre, helping you stay fuller for longer.
It’s low in saturated fat and provides slow-digesting carbs, making it an ideal option for managing blood sugar levels.
Tip: Order Chana Masala with whole wheat roti or brown rice for a wholesome meal.
4. Aloo Gobi – Nutrient-Dense and Comforting
A simple yet comforting dish, Aloo Gobi blends potato and cauliflower cooked with onions, tomatoes, and spices like turmeric and cumin. Cauliflower, a cruciferous vegetable, is well-known for its anti-cancer and anti-inflammatory properties.
Turmeric, the golden spice, provides powerful antioxidants that support immunity and gut health.
Tip: Choose Aloo Gobi as a side with grilled chicken or lentil curry for a light yet hearty Indian dinner.
5. Raita – Cooling, Probiotic-Rich Side Dish
Raita is the perfect companion to spicy Indian dishes. Made with low-fat yoghurt, cucumber, and herbs, it helps balance your meal by cooling your palate and aiding digestion.
Yoghurt is a great source of calcium and probiotics, supporting gut and bone health, while cucumber adds hydration and vitamin C.
Tip: Opt for plain cucumber or mint raita to keep calories low and freshness high.
Tips to Order Healthy at an Indian Restaurant or Takeaway
Eating healthy at an Indian restaurant doesn’t mean missing out on flavour. Here’s how you can make smarter choices:
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Choose grilled or tandoori dishes instead of deep-fried starters.
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Avoid creamy curries like Korma or Butter Chicken; instead, go for tomato-based curries like Rogan Josh or Bhuna.
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Pick whole wheat naan or skip bread altogether if you’re watching carbs.
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Share portions to prevent overeating, as restaurant servings can be large.
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Drink water or lassi instead of sugary soft drinks.
For more inspiration, read our guide on Low-Calorie Indian Food: A Wholesome and Flavourful Journey.
Conclusion
Indian cuisine is a treasure trove of healthy and delicious dishes that can easily fit into any diet. From protein-packed Tandoori Chicken to fibre-rich Chana Masala, you can find the healthiest Indian takeaway options for any occasion.
You don’t have to skip your favourite cuisine to eat healthily — just make informed choices and enjoy every bite.
So, what are you waiting for? Visit ChefOnline or download our app to order healthy Indian food online from your favourite restaurant today!
Also, explore related reads like Top 10 Best Healthy Indian Dishes for Dinner in the UK or 10 Best Indian Vegetarian Dishes to Try in 2021.
