Eight Healthy Indian Dish You Can Order When On Diet

If you've found yourself overwhelmed while trying to order a healthy meal at an Indian restaurant, don't fret! Trying to eat healthfully when dining out can be challenging, but with the right knowledge and choices - it doesn't have to be. Have no fears - we've rounded up eight delicious and nutritious Indian dishes that are expert-approved. These mouthwatering options for diet conscience diners will make your taste buds as happy as your waistline. So come on in, grab a seat, and let's explore some of the amazing healthier selections that Indian restaurants offer!

Eight Healthy yet Tasty Indian Dishes


Roti is a staple food in many countries worldwide and is increasingly gaining popularity as a health food. Roti provides an excellent source of carbohydrates and is also a good dietary source of fibre, protein, vitamins and minerals. Roti has no added sugars or preservatives unlike other types of bread or processed carbs, and it consists of just flour, oil and either water or yoghurt to bind it together. The health benefits of eating roti include improved digestion due to its high fibre content, reduced harmful cholesterol levels and fewer heart-related problems thanks to its low saturated fat count. With its natural, unprocessed ingredients and low calories, roti can be the ideal bet for you in an Indian restaurant, especially if you’re on a diet.


Daal, a beloved Indian dish composed of lentils cooked in an array of spices, is a must-try in an Indian restaurant. Dating back to thousands of years ago, this savoury delicacy has become a staple in the diets of Indians throughout history. It's widely recognized for its nutty flavour, which makes it an ideal accompaniment to other sides such as naan, rice or salad. Daal is both nutritious and filling, making it perfect as a main or side dish. If you're looking for something more than the classic Makhani Daal, why not go for something bolder like Chana Masala or Rajma? No matter what Indian cuisine you crave, look no further than the trusty Daal!


Rajma is a popular North Indian dish and is considered one of the best vegetarian protein sources. It is rich in fibres, minerals and vitamins, which have many benefits. Rajma contains antioxidants that help protect cells from damage, fibres that can reduce cholesterol levels, and proteins that keep us full for longer. The iron in this dish helps increase the haemoglobin level, improves the oxygen-carrying capacity of blood cells, and boosts energy levels. Although rajma may not be considered low in calories and fit into every diet plan, eating it in moderation brings many health benefits while still being an enjoyable part of any meal.

Baingan Bharta

Baingan Bharta is an iconic Indian dish that is popularly enjoyed nationwide. The unique smoky flavour makes the dish one of a kind and often hard for people to forget. This main course dish typically consists of stir-fried eggplant, which has been mashed and includes fresh ginger, garlic, green peppers, tomatoes, onions and spices such as cumin, red chilli powder and coriander. Together, these ingredients create layers of flavours that enhance the dish's overall taste. Aside from its delicious flavour Baingan Bharta is also packed with several important vitamins, minerals and other essential nutrients for good health. Therefore, ordering this nutritious dish can help you enjoy your recommended daily intake of essential nutrients.

Aloo Gobi

Aloo Gobi is a unique and flavorful vegetarian dish from northern India that many love. It consists of potatoes, cauliflower, onions, green peppers, and aromatic spices like turmeric, cilantro, garlic and ginger. The varied texture of the ingredients adds a delightful crunch to each bite. Plus, the combination of mild spices gives this dish a delicious taste that is not too spicy but has enough flavour to please everyone at the dinner table. Aloo Gobi is an excellent way to get your daily dose of vitamins and minerals in one meal - the cauliflower contains high amounts of Vitamin C, while potatoes are rich in Vitamin B6 & Fibre. It's also easy to make and doesn't require a ton of expensive ingredients. With so much going for it, Aloo Gobi just might be the best dish to order if you're looking for healthful comfort food.

Tandoori Chicken

Tandoori Chicken is a great healthy meal option for anyone looking to increase their protein and fibre intake. This dish is marinated in yoghurt and spices, creating deep flavours without adding any saturated fats or added sugars. The yoghurt also helps to tenderize the chicken as it cooks, allowing the lean proteins to soak up all the flavours of this popular Indian dish. Additionally, traditional Tandoori Chicken is cooked in a tandoor oven, which uses direct dry heat to prevent much of the fat content from sticking to the chicken. Overall, Tandoori Chicken is an excellent source of healthy nutrition and full of delicious flavours.

Palak Paneer

Palak paneer is a popular Indian dish made with spinach cooked in a creamy sauce and cubes of homemade cheese or paneer. It is known for its vibrant green colour, as well as its rich taste and nutrition. The combination of fibre-rich spinach and protein-packed cheese makes this dish an ideal healthy meal choice. Spinach helps improve mineral absorption, including iron, which is essential for energy production. Additionally, it is high in vitamins A and K, which support eye and bone health. Cheese adds calcium as well as vitamin B 12 to the meal, which acts as an antioxidant that helps boost immunity. As such, palak paneer provides adequate daily nutrition while also being low in fat - making it a great option for those wanting to eat healthier without compromising on flavour!


Idli, a steamed cake of savoury goodness from South India, is a beloved addition to the cuisine. With its high fibre content and low-calorie count, it makes for an ideal snack to control weight, and it has proven beneficial for controlling cholesterol and regulating blood sugar. A popular dish in India and now around the world, idli is packed with essential vitamins like Vitamin B1, B2 & B3 when made with ghee or sesame oil. It is also rich in proteins and other minerals such as sodium and potassium - contributing to healthy muscle growth and keeping physical energy levels up. To top it off, the fermentation process during its preparation provides numerous health benefits by making important fats widely available, which can only help our digestive system maintain its track. All in all, idli is surely the smart choice for a healthy meal!


Eating out at an Indian restaurant can be a great way to sample the varieties of flavours featured in traditional cuisine. However, ordering healthy dishes that taste just as good as the indulgent options isn't always easy. To ensure you get a healthy and delicious meal, it is important to make smart choices. Start by steering clear of fried items, and opt for tandoori-grilled or baked dishes instead. Ask your server to dress each dish lightly with oils and spices - this will highlight the dish's natural flavours without going overboard on calories. Some menu items will feature chickpeas or lentils; these are flavorful sources of protein and vitamins. When ordering sides, look for vegetable options such as curried squash or sautéed spinach to round out the meal. Don't forget to request whole grains like brown rice or quinoa when available. With a few simple modifications, anyone can enjoy the bold flavours of Indian food without sacrificing nutrition!

Updated on: 14-Feb-2023


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