What is the healthiest Indian takeaway?

According to a study conducted by Safefood, the average Indian takeaway meal can contain over 2,200 calories, far exceeding the recommended daily intake. Finding the healthiest Indian takeaway options means making smart choices to reduce saturated fat, excess oil, and creamy sauces while still enjoying the rich flavours of Indian cuisine.

Quick Summary

This article explores the most nutritious choices from an Indian takeaway menu, highlighting lean proteins, lentil-based dishes, and grilled options. It offers practical advice on what to order, what to avoid, and how to customize meals for better health outcomes.

Key Points

• Opt for Grilled Dishes: Tandoori chicken or fish, cooked in a clay oven, is a lean, high-protein option with less oil compared to fried alternatives.

• Choose Tomato or Lentil Bases: Favour curries with tomato-based sauces like Jalfrezi or Bhuna over rich, cream-based options such as korma or pasanda to reduce saturated fat.

• Fill Up on Fibre: Lentil (Dal) and chickpea (Chana Masala) dishes are excellent vegetarian choices, providing ample protein and fibre to keep you full longer.

• Select Healthier Sides: Swap heavy naan bread for whole-wheat roti or chapati, and choose plain boiled rice instead of pilau rice to cut down on unnecessary fat.

• Maximise Veggies: Add extra vegetables to your meal with side dishes like Aloo Gobi (cauliflower and potatoes) or Baingan Bharta (roasted eggplant) for more nutrients and fibre.

• Customise Your Order: Don't hesitate to ask your takeaway to use less oil or cream in your dish, and be mindful of your portion sizes to prevent overeating.

Navigating the Indian Takeaway Menu for Health

Ordering an Indian takeaway doesn't have to sabotage your health goals. The key is to understand which dishes are prepared using healthier cooking methods and ingredients. Many traditional Indian dishes are naturally wholesome, rich in spices, vegetables, and lean proteins, but takeaway versions can sometimes be modified with excessive oils, butter, and cream. By making conscious decisions, you can enjoy a flavourful and satisfying meal that is also nutritious.

Healthiest Main Courses: Lean and Flavourful

Opting for main courses that focus on lean protein and vegetable-based sauces is a great start. Skip the creamy curries like korma or tikka masala, which are often loaded with butter, ghee, and coconut milk, and instead choose tomato-based or dry dishes.

• Tandoori Chicken: A standout option, Tandoori Chicken is marinated in yogurt and spices, then cooked in a high-temperature clay oven (tandoor). This grilling method requires minimal oil, resulting in a low-fat, high-protein meal bursting with flavour.
• Jalfrezi: This dish features lean protein (chicken, prawn, or vegetables) cooked in a stir-fried style with a spicy, tomato-based sauce. Its vibrancy comes from fresh vegetables and spices, not heavy cream.
• Bhuna: Another excellent choice, Bhuna is a medium-spiced dish cooked with a thick, rich sauce made from caramelised onions and tomatoes. It is relatively dry and relies on the intensity of the spices for flavour.
• Dal Tadka: A classic lentil dish, dal tadka is made with yellow lentils tempered with spices like cumin, garlic, and onions. It's a fantastic source of plant-based protein and fibre, making it incredibly filling and nutritious.

Sides and Accompaniments: The Smart Choices

Your choice of sides can significantly impact the overall health of your meal. Avoid deep-fried starters and heavy bread options.

• Roti or Chapati: Made from whole wheat flour, these flatbreads are a much healthier alternative to the naan bread, which is typically made with white flour and often brushed with butter.
• Plain Rice: Opt for plain boiled rice over pilau rice, which is cooked with oil and spices, adding unnecessary fat and calories.
• Side Dishes: Load up on vegetable-based side dishes like Aloo Gobi (potato and cauliflower) or Baingan Bharta (roasted eggplant mash). These are packed with nutrients and fibre.
• Raita: A cooling condiment made from yogurt, raita is a great probiotic-rich side that can help balance out spicy dishes while providing calcium and protein.

Vegetarian Powerhouses

Vegetarian Indian cuisine offers a wealth of healthy options, as many dishes are based on vegetables, lentils, and legumes.

• Chana Masala: This delicious chickpea curry is rich in protein and fibre, cooked in a tomato and onion-based sauce with fragrant spices. It's a satisfying and nutrient-dense meal.
• Palak Dishes: Spinach-based dishes like Palak Paneer (spinach with cottage cheese) or Palak Chickpea offer a healthy dose of leafy greens. Just be mindful of preparation methods and ask for less oil to be used, especially if the paneer is fried.

Making Smarter Takeaway Choices

To maximise the health benefits of your Indian takeaway, consider these tips:

1. Request Customisation: Many restaurants are happy to accommodate requests. Ask for less oil, less salt, or for your dish to be prepared with a tomato base instead of a cream base.
2. Control Portions: Indian takeaway portions can be generous, so consider sharing a main dish or saving half for the next day to manage calorie intake.
3. Choose Starters Wisely: Skip samosas and bhajis, which are deep-fried, and go for lighter options like a side salad (kachumber) or grilled starters like Chicken Tikka.

The Takeaway Health Comparison

Dish Category	Healthier Choice	Higher Calorie/Fat Choice	Notes
Main Course	Tandoori Chicken, Jalfrezi, Dal Tadka	Chicken Korma, Butter Chicken, Lamb Pasanda	Cream-based sauces are heavy on saturated fat. Grilled options are lean protein sources.
Vegetarian	Chana Masala, Baingan Bharta, Palak Chickpea	Paneer Butter Masala, Malai Kofta, Dal Makhani	Lentil and vegetable-based dishes are high in fibre. Creamy paneer dishes contain more fat.
Side Dish	Roti, Plain Boiled Rice, Raita, Onion Salad	Naan Bread, Pilau Rice, Samosas, Onion Bhaji	Choose whole-wheat flatbreads and plain rice to reduce calories. Avoid deep-fried starters.

Conclusion: Enjoying a Healthy Indian Takeaway

Selecting the healthiest Indian takeaway is all about making informed choices. By opting for grilled meats and vegetable-heavy dishes with tomato or lentil-based sauces, you can significantly reduce your meal's fat and calorie content without sacrificing flavour. Combine these with healthier sides like roti and plain rice, and you can enjoy a guilt-free takeaway experience that is both satisfying and nutritious. Remember to ask for modifications where possible, such as less oil, to make your meal even healthier. Making these small adjustments allows you to enjoy the rich culinary heritage of India while staying on track with your health goals. A healthy Indian takeaway isn't an oxymoron; it's a smart order. You can find more detailed information on healthy cooking techniques and portion sizes from nutritional resources like Safefood, which offer insights into takeaway dining practices.

Frequently Asked Questions

What is the single healthiest Indian dish I can order?

While it depends on preparation, Tandoori Chicken is often considered one of the healthiest options due to its low-fat, high-protein content from the grilling process. Dal Tadka and Chana Masala are also great choices.

Which Indian takeaway dishes should I avoid?

You should avoid dishes with rich, creamy sauces like Korma, Butter Chicken, and Pasanda, as they are typically very high in fat and calories. Deep-fried starters like samosas and bhajis are also best avoided.

Is paneer a healthy option in Indian takeaway?

Paneer can be healthy, especially in dishes like Palak Paneer (spinach and cheese). However, check if the paneer is deep-fried before being added to the sauce, and be aware that creamy paneer dishes can be high in fat.

What is a healthier alternative to naan bread?

Roti or chapati are much healthier alternatives to naan. They are made with whole-wheat flour and cooked without the added butter and oil that often come with naan.

How can I reduce the calorie intake from Indian curries?

Choose curries with a tomato-based sauce instead of a cream or coconut milk-based one. You can also spoon some of the rich sauce off your meal to reduce fat and calories.

Are vegetable curries always a healthy choice?

Not necessarily. While they contain vegetables, they can still be prepared with excessive oil or cream, which can negate the health benefits. Opt for vegetable dishes with a lighter, tomato-based sauce or ask for less oil.

Is biryani a healthy meal option?

Biryani's healthiness depends on its preparation. While vegetable biryani with basmati rice and fresh veggies can be a decent option, many takeaway versions are prepared with a lot of oil and ghee. A plain rice side is generally healthier.