Indian cuisine is celebrated for its rich and aromatic flavours, but many associate takeaway versions with high-calorie, heavy dishes. While creamy curries and deep-fried sides are calorie-dense, many equally delicious and flavourful options are inherently low in calories. Making the right choices can transform your Indian takeaway experience from an indulgent treat into a healthy, satisfying meal.
Understanding High-Calorie Ingredients in Indian Takeaway
To identify the lowest calorie Indian takeaway options, it helps to know what drives the calorie count up in traditional dishes. High-fat ingredients and cooking methods are the primary culprits.
- Excess Oil and Ghee: Many restaurant-style curries are prepared with generous amounts of oil or clarified butter (ghee) to enhance flavour and richness. These healthy fats are necessary in moderation, but excess can significantly increase the calorie count.
- Cream and Coconut Milk: Cream-based dishes like korma or butter chicken are notoriously high in calories due to their heavy cream or coconut milk content. A typical restaurant serving can have hundreds of calories from these dairy products alone.
- Deep Frying: Popular starters like samosas and onion bhajis are deep-fried, causing them to absorb a large amount of fat and add substantial, often unnecessary, calories to your meal.
- Carbohydrates: While not always high in calories, accompaniments like naan bread (especially garlic or peshwari) are energy-dense, particularly when soaked in butter.
Low-Calorie Indian Takeaway Dishes to Choose
Opting for dishes that rely on healthier cooking methods like grilling or steaming and prioritising lean proteins, legumes, and vegetable-based sauces are your best strategy for a low-calorie takeaway.
- Tandoori Chicken: This is one of the most popular low-calorie options. The chicken is marinated in spiced yoghurt and grilled in a clay oven (tandoor) with minimal oil. A typical serving is high in protein and low in fat.
- Chana Masala: A delicious and filling vegetarian option made with chickpeas simmered in a tomato-based sauce. It is naturally high in protein and fibre, which promotes a feeling of fullness.
- Dal: Lentil dishes like dal tadka or moong dal soup are packed with plant-based protein and fibre. They are simple, satisfying, and very low in calories when prepared without excessive oil.
- Baingan Bharta: This is a roasted aubergine mash cooked with spices. The roasting process gives it a smoky flavour, and the dish is naturally low in calories and rich in fibre.
- Chicken or Prawn Bhuna/Jalfrezi: These are typically tomato-based curries with a drier, less creamy sauce. The focus is on robust spices rather than heavy fat, making them a healthier alternative to creamy options like korma or masala.
- Cucumber Raita: This simple side dish of spiced yoghurt with cucumber is refreshing and probiotic-rich. It's a low-calorie way to cool down a spicy meal.
Healthier Takeaway Swaps
Beyond selecting a main course, your side dishes and cooking requests can significantly impact the final calorie count. Here is a quick guide to making swaps.
| Item to Avoid | Healthier Alternative | Reason for Swap |
|---|---|---|
| Butter Chicken or Korma | Tandoori Chicken, Chicken Jalfrezi | Creamy base is replaced by grilling or tomato base. |
| Naan Bread (Garlic/Peshwari) | Whole Wheat Roti or Chapati | Uses whole grain flour and less oil. |
| Pilau Rice | Plain Basmati Rice or Brown Rice | Avoids extra oil and salt; brown rice has more fibre. |
| Samosas or Onion Bhajis | Tandoori Starters, Vegetable Shashlik | Deep-fried items are replaced with grilled, low-oil alternatives. |
| High-Sugar Desserts | Fresh Fruit or Lighter Yoghurt | Traditional sweets are often high in sugar and fat. |
How to Customise Your Order for the Lowest Calorie Indian Takeaway
Even when ordering healthy dishes, you can take extra steps to reduce the calorie count further.
- Request Less Oil: Most restaurants are happy to accommodate requests to use less oil or butter in your dish. Simply ask for your meal to be prepared 'light on oil'.
- Go for Tomato-Based Sauces: When ordering a curry, stick to options with a tomato, lentil, or spinach base rather than coconut milk or cream.
- Prioritise Grilled and Steamed: As mentioned, tandoori or steamed items are your best bet. Consider steamed vegetable momos or grilled paneer tikka for a healthy starter.
- Add More Vegetables: Ask for extra vegetables in your curry or order a side of plain sautéed spinach or bhindi (okra).
Conclusion: Enjoying a Guilt-Free Indian Takeaway
Enjoying a delicious Indian takeaway doesn't have to sabotage your health goals. The key is knowing which dishes to prioritise, understanding how different cooking methods and ingredients affect the calorie count, and communicating your preferences to the restaurant. By opting for lean proteins, legumes, and vegetable-rich dishes prepared by grilling, you can find the lowest calorie Indian takeaway and have a nutritious meal that is both flavourful and satisfying. The diverse nature of Indian cuisine means there are plenty of healthy choices available, from high-protein tandoori dishes to fibre-rich chana masala, ensuring you don't have to compromise on taste when eating mindfully. For more great healthy Indian meal ideas, explore resources from accredited health sites such as Continental Hospitals.
Finding the lowest calorie Indian takeaway is about making smart choices, focusing on grilled meats, legume-based curries, and vegetable sides while avoiding high-fat sauces and deep-fried items.
- Tandoori dishes and grilled fish are among the leanest protein options, relying on grilling instead of oil for cooking.
- Vegetable-based curries like chana masala and dal offer high fibre and protein with minimal fat.
- Swapping naan bread for a whole wheat roti is an easy way to reduce calories and increase fibre intake.
- Ordering raita and extra steamed vegetables can add flavour, probiotics, and nutrients with few extra calories.
- The lowest-calorie Indian curries often have a tomato base, avoiding the heavy creams and butters found in richer dishes.
- A mindful approach to Indian takeaway allows for flavourful and satisfying meals without excess calories.
FAQs
What Indian curry is the lowest in calories?
Tomato-based curries like Jalfrezi, Bhuna, and Madras are among the lowest-calorie options, typically ranging from 200-300 calories per serving. The absolute lowest might be a dish like fish tikka, which is sauce-free and simply grilled.
Is tandoori chicken a low-calorie Indian takeaway option?
Yes, tandoori chicken is an excellent low-calorie choice. It is marinated in yoghurt and spices and cooked in a tandoor (clay oven), which uses minimal oil. This makes it high in protein and low in fat.
What are some good vegetarian low-calorie Indian options?
Great vegetarian options include chana masala (chickpea curry), dal (lentil dishes), baingan bharta (roasted aubergine), and vegetable jalfrezi. These are all rich in flavour, fibre, and protein while being low in calories.
How can I make my Indian takeaway healthier overall?
To make your takeaway healthier, opt for grilled or tandoori dishes over fried items, choose tomato or spinach-based curries instead of creamy ones, and swap naan for a whole wheat roti. Also, consider adding a side of raita or salad.
Are all dal dishes low-calorie?
Most dal dishes are low-calorie as they are made from protein and fibre-rich lentils. The key is to ensure they are not prepared with excessive oil or butter (ghee). Always specify 'light on oil' when ordering.
Which side dishes should I avoid to keep my Indian takeaway low-calorie?
Avoid deep-fried sides like samosas, onion bhajis, and rich, buttery naan bread. Instead, opt for whole wheat roti, plain rice, and a cucumber raita or fresh salad.
Is it possible to find low-calorie Indian takeaway food that still tastes good?
Yes, absolutely. Indian cuisine's rich spices and herbs provide deep, satisfying flavours without needing excessive fat or cream. Grilled and tomato-based dishes are packed with flavour and are naturally low in calories.
