What is the Healthiest High Protein Indian Takeaway?

November 29, 2025 •

4 min read

Recent data from nutrition experts shows many Indian dishes are rich in naturally occurring protein from legumes and lean meats. When searching for what is the healthiest high protein Indian takeaway, the key is knowing which dishes to prioritize—choosing grilled meats and lentil-based curries over oil-heavy and creamy options.

Quick Summary

This guide reveals the best high-protein, low-fat options when ordering Indian food, including tandoori chicken, chana masala, and various dals. Get tips on how to make smarter, more nutritious choices to build a delicious, satisfying meal without excess calories.

Key Points

Prioritize Grilled Dishes: Opt for tandoori-cooked items like chicken or paneer, which are marinated and baked, not fried, making them high in protein and low in fat.
Choose Legume-Based Curries: Dishes like dal (lentil curry) and chana masala (chickpea curry) are packed with fiber and plant-based protein, offering a filling and nutritious vegetarian option.
Avoid Creamy and Fried Foods: Stay away from creamy, high-fat curries like korma and butter chicken, as well as deep-fried starters such as samosas and pakoras, to cut excess calories.
Request Less Oil: Ask your takeaway to use less oil or ghee in your dish preparation. Many restaurants will accommodate this simple change.
Select Healthier Sides: Swap heavy naan bread and pilau rice for whole wheat roti, steamed rice, or a side of raita to increase fiber and reduce calories.
Embrace Spices, Not Fat: Authentic Indian cooking uses potent spices for flavor, not just fat. Lean into tomato-based or spinach-based curries to enjoy bold taste healthily.

Decoding the Menu: Smart Choices for a Protein-Packed Meal

Indian cuisine is a treasure trove of flavourful spices, vegetables, and proteins. However, the takeaway versions of many classic dishes can be loaded with excess fat and cream, turning a potentially healthy meal into a caloric indulgence. To find the healthiest high protein Indian takeaway, it's essential to understand which cooking methods and ingredients to look for on the menu and which ones to avoid.

The Protein Powerhouses

Protein is the building block of muscles and keeps you feeling full and satisfied, making it crucial for a healthy diet. Luckily, Indian cuisine offers several fantastic high-protein options:

Tandoori Dishes: Tandoor cooking is a fantastic method for low-fat, high-protein food. The meat, chicken, fish, or paneer is marinated in a spiced yoghurt mixture before being cooked in a clay oven, resulting in juicy, flavourful dishes without added oil.
Lentils and Chickpeas: Pulses, or dals, are a cornerstone of Indian cooking and are naturally high in both protein and fiber. Similarly, chana masala (chickpea curry) is a vegetarian's dream, providing a hefty dose of plant-based protein.
Spinach and Paneer (Palak Paneer): While often prepared with cream, a lighter version of palak paneer (Indian cottage cheese with spinach) offers a good balance of protein from the paneer and vitamins from the spinach. Requesting less cream or a tomato-based sauce can make this an even healthier option.

Avoiding the Calorie Traps

Not all Indian takeaway is created equal. Be mindful of these common calorie culprits:

Cream-Based Curries: Korma, Tikka Masala, and Butter Chicken often use large quantities of ghee, cream, and oil, dramatically increasing their fat and calorie content.
Deep-Fried Starters: Appetizers like samosas and pakoras are deep-fried, making them high in unhealthy fats. Opt for grilled options instead.
Naan Bread: While delicious, naan is typically made with white flour and enriched with butter or ghee. It's often higher in calories and lower in fiber than its healthier counterpart, roti.

Healthiest High Protein Options to Order

Here is a list of specific menu items that stand out as excellent choices for a high-protein, healthy Indian takeaway:

Tandoori Chicken: A classic for a reason, this grilled chicken is marinated in yoghurt and spices, resulting in a lean, protein-packed main course.
Dal Tadka: This simple yet flavourful lentil curry is high in protein and fiber. Ask for it with minimal oil for a lighter finish.
Chana Masala: Chickpeas are a powerhouse of plant protein and fiber, and when cooked in a tomato-based sauce, this dish is both filling and nutritious.
Prawn or Fish Curry (Bhuna style): Lean seafood curries are a great source of protein. A 'bhuna' style sauce, which is a thick, onion and tomato-based sauce, is a lighter alternative to creamy gravies.
Vegetable Biryani: While rice is a major component, a vegetable biryani, rich with cauliflower, carrots, and peas, offers a good mix of fibre, vitamins, and a moderate amount of protein.
Raita: A cooling, low-fat side dish made with yoghurt and cucumber. It adds a probiotic-rich component to your meal and helps balance the heat of the spices.

A Quick Comparison of Indian Takeaway Dishes


Dish	Main Protein Source	Cooking Method	Common Additions	Nutritional Profile	Healthier Choice?
Tandoori Chicken	Chicken	Grilled in tandoor oven	Yoghurt, spices	Lean, high protein, low fat	Yes
Butter Chicken	Chicken	Simmered in tomato-cream sauce	Ghee, cream, sugar	High fat, high calories, moderate protein	No
Chana Masala	Chickpeas	Tomato-based curry	Onions, spices	High plant-based protein, high fiber	Yes
Dal Tadka	Lentils	Simmered, tempered with spices	Oil or ghee for tempering	High protein, high fiber, low fat	Yes
Lamb Korma	Lamb	Cream-based curry	Cream, nuts, ghee	High fat, high calories	No
Palak Paneer (lighter version)	Paneer	Spinach and onion-tomato puree	Minimal oil/cream	High protein, good fibre	Yes

Tips for a Lighter Indian Takeaway

Making small adjustments can transform your Indian takeaway experience without sacrificing flavor.

Request Less Oil or Cream: Many restaurants are happy to accommodate this request. A simple instruction to use 'less oil' or opt for a tomato-based sauce instead of a creamy one can make a huge difference.
Pair with Roti, Not Naan: Choose whole wheat roti over naan to increase your fiber intake and reduce calories.
Opt for Steamed Rice: If you're having a curry, swap pilau or fried rice for steamed basmati rice. Better yet, try brown rice for added fiber.
Bulk up with Vegetables: Add a side dish like bhindi masala (okra) or aloo gobi (potato and cauliflower) to increase your vegetable intake and feel fuller.
Control Your Portion Sizes: Indian takeaway portions can be generous. Serve yourself a moderate portion and save the rest for another meal to manage calorie intake.
Choose a Healthy Starter: Skip the fried appetizers like samosas and pakoras. Consider a plain side of raita or a salad instead.

The Verdict on the Healthiest Takeaway

For those seeking the healthiest high protein Indian takeaway, the winning choices lean towards grilled and legume-based dishes. Tandoori chicken offers a lean, meaty option, while dals and chana masala provide powerful, plant-based protein and fiber. Avoiding creamy, buttery curries and deep-fried sides is the most effective strategy. By making conscious decisions about cooking methods and ingredients, you can enjoy the rich, satisfying flavours of Indian takeaway while maintaining a healthy diet. The extensive use of spices like turmeric, cumin, and ginger in authentic Indian cuisine also adds an anti-inflammatory and digestive boost, making these meals not just filling but truly nourishing.

Learn more about the nutritional benefits of Indian ingredients from ChefOnline.

Frequently Asked Questions

For a high-protein, healthy curry, opt for Chana Masala (chickpea curry) or a Dal Tadka (lentil curry). Both are loaded with protein and fiber, particularly when prepared in a tomato or light onion base with minimal oil.

Yes, Tandoori Chicken is an excellent healthy takeaway choice. It is cooked in a tandoor oven, meaning it's grilled and not fried, making it very high in lean protein and low in fat.

Vegetarians should choose dishes like Dal Tadka, Chana Masala, or a lighter Palak Paneer. These options feature protein-rich lentils, chickpeas, and Indian cottage cheese, respectively.

To make a creamy curry healthier, ask for it to be made with a tomato base instead of cream or with a much-reduced amount of cream. This significantly lowers the fat and calorie content.

Roti, made with whole wheat flour, is a healthier option than naan, which is often made with white flour and contains more calories and fat from butter or ghee. For the healthiest choice, stick with steamed rice or vegetables.

Healthy side dishes include raita (a cooling, yoghurt-based dip), steamed rice, or vegetable-heavy sides like bhindi masala or aloo gobi. These add nutrients and help fill you up without heavy calories.

While biryani can be high in carbs and fat depending on its preparation, a vegetable biryani is a more moderate option. To make it healthier, choose brown rice and request minimal oil.