How to Make an Indian Takeaway Healthier?

November 23, 2025 •

3 min read

Many Indian takeaway dishes can contain high levels of fat and salt. However, enjoying this cuisine doesn't mean compromising health goals. With a few simple changes, making an Indian takeaway healthier is easy.

Quick Summary

Enjoy Indian takeaway as a healthy meal with these ordering strategies. This guide covers low-calorie options, alternatives to creamy sauces and fried sides, and portion control for a balanced, guilt-free meal.

Key Points

Choose Tandoori Options: Select grilled, spiced tandoori items for high-protein, low-fat starters and mains.
Prefer Tomato-Based Curries: Avoid high-calorie creamy sauces like korma and opt for lighter, flavorful tomato-based curries such as bhuna or madras.
Swap Rice and Bread: Replace calorie-dense pilau rice with plain rice and exchange buttery naan for a whole wheat roti.
Load Up on Vegetables and Lentils: Add fibre and nutrients with side dishes like tarka dal or vegetable bhaji, asking for less oil.
Mind Portion Sizes: Take control by sharing your meal or portioning out half to save for a later date.
Hydrate Smartly: Drink water or a simple raita to aid digestion and promote a feeling of fullness.

Healthier Choices for Starters and Sides

Many calories in an Indian takeaway come from the first few courses and sides. Understanding these options is the first step toward a healthier meal. While beloved samosas and onion bhajis are deep-fried, there are plenty of tasty alternatives that won't hinder a diet.

Healthier Starter and Side Options

Tandoori Starters: Grilled options like Tandoori Chicken Tikka or Tandoori Prawns are marinated in spiced yoghurt and cooked in a clay oven with minimal oil. This keeps the protein lean and flavorful.
Lentil Dishes: Tarka Dal, a simple lentil curry, is a protein-packed, fibre-rich option that is often low in fat, provided it is not swimming in oil.
Vegetable Sides: Opt for vegetable-based sides like Aloo Gobi (cauliflower and potatoes) or Saag Paneer (spinach and cheese). Request these be made with less oil to keep them light and nutrient-dense.
Cucumber Raita: This cooling yoghurt-based dip adds probiotics and flavour without significant calories, making it a great accompaniment.
Plain Rice or Roti: Swap high-fat pilau rice for plain steamed basmati rice. Whole wheat roti is also a much better choice than the buttered naan, offering more fibre and fewer calories.

Navigating the Main Course: Cream vs. Tomato

The biggest calorie difference in the main course comes down to the sauce base. Creamy curries are rich, while tomato-based sauces offer a lighter, flavorful experience.

Choosing the Right Curry

Choose Tomato-Based Curries: Dishes like Chicken Madras, Rogan Josh, Bhuna, and Jalfrezi typically use a spiced tomato and onion base, making them much lower in fat than their creamy counterparts.
Opt for 'Dry' Curries: Look for dishes described as 'dry' or that are stir-fried, such as a vegetable Bhaji or a Chicken Jalfrezi, which rely on spices rather than a heavy sauce.
Request Lighter Preparation: Ask for 'less oil' or 'no cream' when ordering. Many restaurants accommodate this request.

Comparison Table: Healthy vs. Unhealthy Indian Takeaway

This table highlights differences between high-calorie choices and their healthier alternatives.


Dish Category	High-Calorie Option	Healthier Alternative
Starter	Vegetable Samosa (deep-fried)	Tandoori Chicken Tikka (grilled)
Side Dish	Pilau Rice (cooked with ghee)	Plain Basmati Rice (steamed)
Bread	Buttered Naan (refined flour, butter)	Whole Wheat Roti (whole grain)
Main Course	Korma/Butter Chicken (heavy cream)	Chicken Madras/Bhuna (tomato base)
Accompaniment	Mango Chutney (high sugar)	Cucumber Raita (yoghurt-based)

Ordering and Eating Strategies

Beyond choosing the right dishes, how you order and eat your takeaway can impact its overall healthiness.

Portion Control and Hydration

Share your meal: Indian takeaway portions are often generous. Sharing a main dish and a side with a partner or saving half for the next day helps manage calorie intake.
Add extra vegetables: Ask for an extra side of vegetables to add fibre and nutrients without adding significant calories.
Hydrate effectively: Drinking plenty of water or a plain lassi (yoghurt drink) can aid digestion and help you feel fuller, preventing overeating. Avoid sugary drinks which add unnecessary calories.

Conclusion

Making an Indian takeaway healthier is achievable with conscious decisions. By swapping creamy curries for tomato-based ones, choosing grilled proteins over fried starters, and opting for whole grains, you can enjoy all the wonderful flavours guilt-free. Mindful eating practices, such as portion control and adding extra vegetables, also contribute to a balanced and nutritious meal. By applying these strategies, you can continue to enjoy your favorite Indian cuisine as a healthy part of your diet. For more nutritional information on Indian cuisine, consider reading resources from the Food Standards Agency in the UK.

How to make an Indian takeaway healthier?

Choose Grilled or Tandoori Dishes: These are cooked in a clay oven with minimal oil, making them low-fat and high in protein.
Avoid Creamy Sauces: Opt for tomato-based curries like Rogan Josh, Bhuna, or Jalfrezi instead of korma or butter chicken.
Swap Naan for Roti: Whole wheat roti or chapati are higher in fibre and lower in calories than buttery naan bread.
Order Vegetable Sides: Choose vegetable-based dishes and ask for less oil, or add a simple cucumber raita for a cooling, healthy side.
Control Your Portions: Indian takeaway servings are large, so consider sharing or saving half of your meal for later to manage calories.

Frequently Asked Questions

Among the healthiest options are Tandoori Chicken, Chana Masala (chickpea curry), and Dal Tadka (lentil curry), as they are typically lower in fat and calories, while high in protein and fibre.

Tomato-based curries like Jalfrezi, Rogan Josh, and Madras are generally lowest in calories because they avoid the heavy cream and ghee used in richer dishes.

Yes, it is possible to enjoy Indian takeaway while on a diet by making smarter choices. Opt for grilled proteins, vegetable-based sides, and tomato-based sauces, while controlling your portion sizes.

Traditional naan is often made with refined white flour and brushed with butter, making it high in calories and low in fibre. A healthier alternative is a whole wheat roti or chapati.

Ask for less oil and cream when ordering, choose grilled or vegetable-heavy dishes, swap naan for roti, and incorporate a yoghurt-based raita to help balance your meal.

Yes, samosas and onion bhajis are typically deep-fried, which makes them high in saturated fat and calories. Opt for a grilled or tandoori starter instead.

Healthy side dishes include plain steamed basmati rice, Tarka Dal, Aloo Gobi with less oil, or a simple cucumber raita, all of which add nutrients without excess fat.