Nutrition Diet: What is the healthiest thing to get at an Indian restaurant?

October 22, 2025 •

4 min read

Indian cuisine is celebrated for its incredible array of flavors and spices, many of which offer powerful health benefits. However, navigating a restaurant menu can be tricky, so knowing what is the healthiest thing to get at an Indian restaurant? can make all the difference for your wellness goals.

Quick Summary

This article explores the healthiest options available at Indian restaurants, focusing on grilled proteins, lentil-based dishes, and vegetable curries. It provides actionable tips for choosing low-calorie meals, understanding cooking methods, and avoiding calorie-dense items to make nutritious dining choices.

Key Points

Opt for Tandoori Dishes: Dishes like Tandoori Chicken, fish, or paneer are grilled in a clay oven with minimal fat, making them lean and protein-rich.
Choose Lentil-Based Curries: Dal, or lentil curry, and chana masala (chickpea curry) are packed with fiber and protein and are often prepared in light, flavorful sauces.
Go for Vegetable-Centric Dishes: Focus on curries where vegetables are the star, such as aloo gobi (cauliflower and potato) or baingan bharta (roasted eggplant), cooked with minimal oil.
Avoid Deep-Fried Appetizers and Rich Breads: Steer clear of appetizers like samosas and pakoras, and opt for whole-wheat roti instead of calorie-dense naan.
Be Wary of Cream-Based Sauces: Rich and creamy curries like butter chicken, korma, and dal makhani are typically high in saturated fat and calories due to heavy cream and ghee.
Balance Your Meal with Sides: Add a side of cucumber raita (yogurt) for probiotics and freshness, and prioritize plain boiled rice or whole-wheat roti.
Customize Your Order: Don't hesitate to ask your server for your dish to be prepared with less oil, ghee, or cream.

Indian cuisine is famous for its depth of flavor, created through complex spices, marinades, and herbs. For those mindful of their diet, Indian restaurants offer a wide spectrum of choices, from incredibly nutritious dishes to richer, high-calorie fare. Making smart selections allows you to enjoy the vibrant tastes of India while supporting your health goals. The key lies in understanding preparation methods and identifying nutrient-dense ingredients like lentils, chickpeas, and fresh vegetables.

Understanding Healthy Indian Cooking Methods

Not all dishes are created equal, and the cooking method is a primary factor in a meal's healthfulness. Opting for grilled or baked items over deep-fried or heavily buttered ones can significantly reduce your calorie and saturated fat intake.

Tandoori: Your Healthiest Main Course Option

Tandoori dishes are a standout for healthy dining. The tandoor is a high-heat clay oven used for baking and grilling.

How it works: Meat or paneer is marinated in a yogurt and spice blend, which tenderizes it while cooking. The process requires minimal oil or butter.
Health benefits: Dishes like Tandoori Chicken, Tandoori Fish, or Tandoori Paneer are high in protein and low in fat, delivering maximum flavor without excessive calories.

Steaming and Light Sautéing

Steamed and lightly sautéed dishes are another excellent choice. Many South Indian specialties, for instance, rely on steaming, such as idli (steamed rice cakes). Dry curries, or 'sabzis,' that lightly stir-fry vegetables with spices, are also great options. Look for terms like 'bhuna' (slow-cooked with spices) or 'jalfrezi' (stir-fried).

Navigating the Menu: Smart Appetizer and Side Choices

Choosing your appetizers and sides wisely can prevent your meal from becoming a calorie bomb before the main course even arrives. Many traditional Indian appetizers are deep-fried and best avoided if you're watching your intake.

Embrace lentil soups and salads: Many restaurants offer lentil-based soups like dal shorba or simple cucumber and tomato salads. These are low-calorie ways to add fiber and nutrients, helping you feel full.
Choose the right bread: While tempting, naan is often made with white flour and loaded with butter or ghee. Opt for whole-wheat roti or chapati, which are higher in fiber and typically cooked without added fats. Plain basmati rice is a better choice than pilau rice, which contains more oil.
Opt for raita over sugary chutneys: Yogurt-based cucumber raita is a probiotic-rich, cooling accompaniment that can balance spicy dishes. In contrast, fruit chutneys like mango or tamarind often contain added sugars.

Healthier Main Courses: Lean Proteins, Legumes, and Veggies

When selecting your main course, focus on dishes centered around lean protein and nutrient-rich vegetables. The sauce makes a huge difference.

Lean Protein and Legume Curries

Chickpea curry (Chana Masala): A powerhouse of protein and fiber, this dish is typically prepared in a light tomato-and-onion sauce.
Lentil curry (Dal): A staple in Indian cuisine, lentil-based dishes like dal tadka or dal palak are hearty, flavorful, and packed with nutrients. Request that it be made with minimal oil.
Vegetable curries (Aloo Gobi, Baingan Bharta): Dishes focusing on vegetables like cauliflower (aloo gobi) or roasted eggplant (baingan bharta) are naturally lower in calories. Be wary of creamy vegetable curries or kormas.
Tomato-based curries: Curries like Jalfrezi or Rogan Josh generally use a tomato and onion base, making them lighter than cream-based alternatives.

Mindful Choices for Vegetarian Dishes

While many vegetarian options are healthy, watch out for rich, creamy variations.

Palak Paneer (Spinach and Cheese): This dish can be healthy due to the spinach, but restaurant versions often use full-fat paneer and heavy cream. A lighter version with low-fat paneer and less cream is better.

High-Calorie vs. Healthy Indian Dishes: A Comparison

To make your decision easier, consider this table comparing typical restaurant dishes. Note that values are approximate and can vary based on the restaurant's preparation.


Dish Category	Healthier Choices	Higher Calorie Choices
Appetizers	Cucumber Raita	Samosas, Pakoras, Onion Bhajis
Breads	Whole Wheat Roti/Chapati	Naan (especially buttered), Poori
Curries (Protein)	Tandoori Chicken/Fish, Chicken Jalfrezi	Butter Chicken, Chicken Korma, Lamb Rogan Josh
Curries (Vegetarian)	Chana Masala, Dal Tadka, Baingan Bharta	Malai Kofta, Dal Makhani (with cream)
Rice	Plain Boiled Basmati Rice	Pilau Rice, Biryani

Smart Ordering Strategies

Even with a healthy dish, how you order can make a difference.

Specify your preference: Politely ask for your dish to be made with less oil or cream. Many restaurants are accommodating.
Prioritize vegetables: Ask for extra vegetables in your curry to boost fiber and nutrients.
Watch your portions: Restaurant servings are often generous. Share a large entree or pack half of it to take home before you start eating.
Go easy on the add-ons: Limit your intake of rich sauces, breads, and extra rice. Remember to choose raita over sweet chutneys.

Conclusion: Mindful Enjoyment is Key

Dining out at an Indian restaurant can be a delicious and healthy experience. By choosing grilled, steamed, or legume-based dishes, prioritizing vegetables, and being mindful of creamy sauces and high-calorie sides, you can enjoy all the vibrant flavors without compromising your nutritional goals. When in doubt, lean on Tandoori chicken or a hearty dal for a balanced, protein-rich meal. British Heart Foundation offers more great tips for heart-healthy curries.

Frequently Asked Questions

The lowest-calorie curries are typically tomato-based or made with lentils and vegetables. Good options include Jalfrezi, Rogan Josh, Madras, Dal Tadka, and Chana Masala.

Paneer can be part of a healthy meal, but it depends on preparation. Opt for grilled paneer (paneer tikka) over versions soaked in heavy, creamy sauces like malai kofta. A lighter palak paneer with less cream can also be a good choice.

Not necessarily. While many vegetarian Indian dishes are healthy, some, like malai kofta or creamy paneer curries, can be higher in calories and saturated fat than lean grilled meats. The cooking method and sauce are the most important factors.

When ordering, you can ask for the curry to be made with less cream and oil, or with a yogurt base instead. Some restaurants may accommodate these requests to make a lighter version.

Naan is generally not a healthy choice, as it's made from white flour and often brushed with large amounts of ghee or butter. Whole wheat roti or chapati are much healthier alternatives due to their higher fiber content.

A bowl of lentil soup (dal shorba) or a simple fresh salad with cucumber, tomato, and a lemon dressing are excellent low-calorie starters. Avoid deep-fried options like samosas and pakoras.

Restaurant portions are often generous. A good strategy is to order family-style with shared dishes. Fill half your plate with vegetables or lentils, one-quarter with lean protein, and one-quarter with a whole grain like brown rice or roti.