An Expert Guide to Choosing What is the Healthiest Indian Takeout?

October 10, 2025 •

3 min read

According to nutrition research, cooking methods like grilling and steaming retain more nutrients and use less fat than deep-frying. This principle is key to understanding what is the healthiest Indian takeout, as restaurants often rely on high-fat preparations. This guide will help you navigate the menu like a pro, ensuring your meal is both delicious and nutritious.

Quick Summary

This guide provides insights on selecting lighter Indian takeout options by focusing on lean proteins, vegetable-based dishes, and smarter cooking methods, helping you avoid calorie-dense sauces and fried items.

Key Points

Prioritise Grilled Dishes: Opt for tandoori chicken, fish, or paneer to get lean protein without excess oil and saturated fat.
Choose Lentil-based Curries: Dal tadka or chana masala are high in fibre and protein and cooked in lighter, tomato-based sauces.
Swap Naan for Roti: Whole-wheat roti is a healthier, higher-fibre alternative to refined and buttery naan bread.
Avoid Creamy and Fried Items: Steer clear of rich curries like Korma or Butter Chicken and deep-fried starters such as samosas and bhajis.
Use Spices to Your Advantage: Indian spices like turmeric, ginger, and cumin offer powerful anti-inflammatory and antioxidant benefits.
Load Up on Vegetables: Choose dry vegetable-based dishes like aloo gobi or baingan bharta for extra vitamins, minerals, and fibre.
Control Portions: Indian takeaway servings are often large, so consider saving half for another meal to manage your calorie intake.

Navigating the Indian Takeout Menu for Health

Indian cuisine is renowned for its complex flavour profiles, derived from a rich blend of spices, herbs, and vegetables. While traditional Indian home cooking can be highly nutritious, restaurant and takeaway versions often rely on large quantities of oil, ghee, and heavy cream to create rich, craveable gravies. Making a healthy choice is about understanding the ingredients and preparation methods behind your favourite dishes. By identifying grilled proteins, lentil-based curries, and vegetable-heavy sides, you can build a takeaway meal that is both satisfying and guilt-free.

The Healthiest Main Courses and Proteins

When choosing your main dish, prioritising lean proteins and vegetable-forward options is crucial. Tandoori items are marinated in yoghurt and spices and cooked in a high-heat clay oven, which minimises the need for oil. This cooking method makes tandoori chicken, fish tikka, or paneer tikka some of the healthiest choices on the menu. Similarly, lentil-based dishes, known as dal, are packed with protein and fibre, offering a hearty, low-fat alternative to heavier curries. Tomato-based curries like Jalfrezi or Madras are generally lighter than those made with cream.

Best protein options:

Tandoori Chicken: Lean protein marinated in yoghurt and grilled.
Fish Tikka/Jalfrezi: Grilled fish or fish stir-fried with vegetables and spices.
Dal Tadka: Yellow lentils cooked with minimal spices and tempered oil.
Chana Masala: Chickpea curry in a light, tomato-based sauce.
Palak Paneer: Spinach and low-fat cottage cheese, a good source of iron and protein.

Smart Sides, Starters, and Carbs

Choosing lighter accompaniments is just as important as selecting a healthy main. Starters like deep-fried samosas and pakoras should be avoided due to their high oil and calorie content. A cooling side of cucumber raita offers probiotics and balances spicy flavours without adding significant calories. For carbs, ditching the buttery naan and pilau rice is a simple but effective strategy. Opt for whole-wheat roti or plain basmati rice, or even ask for brown rice if available, as these are higher in fibre and nutrients.

Healthy alternatives:

Swap Naan for Roti: Whole-wheat roti is a lower-calorie, higher-fibre option.
Plain Rice Instead of Pilau: Plain steamed rice contains fewer added oils and calories.
Go for Raita: A side of cucumber raita is a great probiotic-rich, low-fat condiment.
Choose Sprout Salad: Many restaurants offer nutritious sprout salads as a fresh starter.

Comparison of Healthy vs. Less Healthy Takeout Choices

Understanding the contrast between typical healthy and less healthy options can simplify your ordering process. The table below highlights some common pairings and explains why one is a better choice than the other.


Feature	Healthy Option	Less Healthy Option
Cooking Method	Grilled, steamed, sautéed, tandoori	Deep-fried, swimming in oil, heavy cream
Main Dish	Tandoori Chicken, Dal Tadka, Fish Jalfrezi	Butter Chicken, Korma, Malai Kofta
Carbohydrate	Whole-wheat Roti, Plain Basmati Rice	Butter Naan, Pilau Rice, Biryani
Starter	Sprout Salad, Dal Soup, Vegetable Shashlik	Samosas, Onion Bhajis, Pakoras
Sauce Base	Tomato, Spinach, Lentil	Cream, Coconut Milk, Ghee, Cashew Paste

The Power of Spices and Herbs

One of the most beneficial aspects of Indian cuisine is its extensive use of spices, which often have powerful anti-inflammatory and antioxidant properties. Turmeric, for instance, contains curcumin, a compound known to reduce inflammation and support heart health. Cumin aids digestion, while ginger and garlic offer numerous immune-boosting benefits. By choosing dishes rich in these spices, you're not just getting flavour but also a dose of wellness. For more on the health benefits of spices, you can check out this comprehensive guide from a nutrition source: Levels Health blog.

Conclusion: Your Healthy Takeout Strategy

Enjoying Indian takeout doesn't have to mean compromising your health goals. By following a few key strategies, you can indulge in the rich, complex flavours while keeping your meal balanced and nutritious. Always opt for grilled (tandoori) or lentil-based dishes over creamy, deep-fried alternatives. Choose whole-wheat breads or plain rice over refined, buttery options. And remember that the vibrant spices are not just for taste; they provide a host of health benefits. Making mindful decisions about cooking methods and ingredients empowers you to enjoy one of the world's most flavourful cuisines in a healthy way.

By requesting light oil, extra vegetables, and controlling portion sizes, you take control of your nutrition. So, next time the craving for Indian takeout strikes, you'll know exactly what to order for a wholesome, delicious meal.

Frequently Asked Questions

A safe, low-calorie option is a tomato-based curry like Chicken Jalfrezi or Chana Masala. These use a light, spiced tomato sauce instead of heavy cream or butter.

Yes, naan is typically made with refined flour and is often buttered, making it high in calories and lower in fibre. A better choice would be a whole-wheat roti or plain basmati rice.

You can reduce calories by asking for less oil or cream in your dishes, choosing grilled or dry items instead of fried ones, and opting for whole-wheat roti over naan.

Avoid creamy dishes like Korma, Butter Chicken, and Malai Kofta, as well as deep-fried starters such as samosas and pakoras. These are high in calories and saturated fats.

Not always. While many vegetarian options like dal and vegetable curries are healthy, creamy dishes like Malai Kofta can be very high in calories. The key is the cooking method and ingredients, not just the protein source.

Raita is a yogurt-based side dish that contains probiotics, which are beneficial for gut health. It also helps to cool and balance the spice of the main dishes.

Turmeric, cumin, coriander, and ginger are among the healthiest Indian spices. They offer anti-inflammatory and antioxidant properties that support overall well-being.