Indian takeaway can often be seen as a diet disaster, loaded with high-calorie curries, oily fried starters, and heavy bread. But traditional Indian cuisine, based on vegetables, lentils, lean protein, and flavourful spices, can actually be a healthy and balanced meal. The challenge with takeaway is navigating menu choices to avoid the rich, restaurant-style preparations that are high in cream, ghee, and oil. The key is to be a savvy selector, prioritising grilling over frying, and fresh, wholesome ingredients over heavy sauces.
The Healthiest Choices: Grills and Lentils
For a genuinely diet-friendly Indian takeaway, focus on dishes where the cooking method minimises added fats and the ingredients are nutrient-dense. Grilled and lentil-based options are your best friends.
Lean Protein: Tandoori and Tikka
- Tandoori Chicken: Marinated in yoghurt and a blend of spices, then cooked in a super-hot clay oven (a tandoor), this is one of the leanest protein options available. It's full of flavour from the spices and smokiness from the tandoor, but without the high-calorie sauces.
- Fish Tikka: Similar to its chicken counterpart, fish tikka is marinated and grilled, offering a delicious, omega-3-rich protein source that is light and flavourful.
- Paneer Tikka: For vegetarians, paneer (cottage cheese) tikka provides a good protein and calcium hit. While paneer is higher in fat, the grilling method and a reasonable portion size make it a solid choice.
Hearty and Nutritious: Dal and Chickpeas
- Dal Tadka: This is a simple, yellow lentil dish tempered with spices like cumin and garlic. Lentils are a powerhouse of fibre and protein, making dal incredibly filling and nutritious without heavy calories.
- Chana Masala: Made with chickpeas simmered in a tomato-based sauce with vibrant spices, this dish is a high-fibre, high-protein vegetarian option. It keeps you full longer and is naturally lower in calories than creamy alternatives.
Smart Swaps for Lighter Curries
Avoiding creamy curries is essential for keeping calorie counts down. Rich dishes like Butter Chicken, Korma, and Tikka Masala are typically made with heavy cream, ground nuts, and lots of ghee or butter. Look for these lighter alternatives instead:
- Tomato-Based Curries: Opt for tomato-based sauces, which are naturally lower in fat. Options like Jalfrezi, Madras, and Bhuna typically have a spicy, tomato and onion base.
- Spinach-Based Curries: Dishes like Chicken Saagwala or Palak Paneer are excellent choices, combining lean protein or paneer with iron-rich spinach. Ask for less cream if ordering Palak Paneer, as it can be high in calories.
- Vegetable-Heavy Curries: Curries featuring plenty of vegetables, such as Aloo Gobi (cauliflower and potato dry curry) or Bhindi Masala (okra), are lower in calories and high in fibre.
The Best Side Dishes and Accompaniments
Your choice of sides can make or break your healthy takeaway meal. Making smart choices here is crucial.
- Rice: Swap oil-laden pilau rice for a portion of plain boiled rice, which contains significantly fewer calories. Better yet, ask for brown rice if the restaurant offers it, for added fibre.
- Bread: Avoid the buttery, refined flour naan bread, which can have over 300 calories per piece. Choose a whole-wheat tandoori roti instead, which is a much healthier and higher-fibre alternative.
- Sides and Snacks: Skip the deep-fried starters like samosas and onion bhajis. Instead, opt for a side of cucumber raita (yoghurt dip) for probiotics and a cooling effect, or a simple fresh salad.
Comparison Table: Healthy vs. Unhealthy Indian Takeaway Options
| Healthy Option | Why it's better | Unhealthy Option | Why to avoid |
|---|---|---|---|
| Tandoori Chicken/Fish | Grilled, high-protein, low-fat. | Butter Chicken/Korma | High in cream, ghee, and saturated fat. |
| Dal Tadka | High in fibre and protein, minimal oil. | Samosas/Onion Bhajis | Deep-fried, high-calorie, and high in fat. |
| Chana Masala | Plant-based protein, high-fibre, tomato-based. | Peshwari Naan | High in refined flour, butter, and sugar. |
| Plain Boiled Rice | Lower in calories and fat than pilau rice. | Pilau Rice | Contains added oil, increasing calorie and fat content. |
| Tandoori Roti | Whole wheat, higher in fibre. | Naan Bread | Refined flour, often buttered and high in calories. |
| Cucumber Raita | Probiotic-rich, cooling, and low-calorie. | Heavy Chutneys | Can contain high amounts of added sugar. |
How to Build a Balanced Takeaway Meal
To create a balanced and satisfying Indian takeaway meal without derailing your diet, follow these steps:
- Choose a lean protein or lentil main: Select either a tandoori dish, dal, or a tomato/spinach-based vegetable curry like Chana Masala or Chicken Saagwala.
- Order a side of plain boiled rice: Opt for plain rice over pilau to save on calories and fat. Better yet, swap for a whole-wheat roti.
- Include a side of vegetables: Ask for a side of vegetables, like Bhindi Masala, or a fresh salad with a light dressing.
- Add a healthy condiment: Use a side of cucumber raita for flavour and probiotics, and to cool down spicier dishes.
- Control your portions: Indian takeaway portions can be large, so consider saving half for a meal the next day. This helps manage calorie intake and prevents overeating. You can also eat with a smaller plate to control your portion sizes.
Conclusion
Enjoying Indian takeaway on a diet is entirely possible with a bit of menu knowledge and discipline. By focusing on grilled, tandoori options, high-fibre lentil and vegetable curries, and making smart substitutions for sides like rice and bread, you can experience all the fantastic flavours without the excess calories and fat. It’s about choosing lighter cooking methods and nutrient-rich ingredients to create a delicious and satisfying meal that aligns with your health goals. A little planning goes a long way towards a healthier and happier takeaway night.
