7 Low Calorie Indian Food Recipes to Make

Discover the delectable world of low calorie Indian food with our curated collection of recipes designed to delight your taste buds while keeping your calorie count in check.

We present seven flavorful and nutritious dishes that prove you don’t have to compromise on taste to maintain a healthy lifestyle.

From vibrant curries to satisfying snacks, these recipes showcase the richness of Indian cuisine without the guilt.

Whether you’re a seasoned chef or a novice in the kitchen, these low calorie Indian food recipes offer a delightful journey into the realm of culinary balance, where health and flavour harmonise in every bite.

Baingan Bharta

Calories per 100g: 97

Baingan Bharta is a very popular dish in North India and it is delicious low calorie Indian food.

It is fire-roasted aubergine flesh which has been mashed and cooked with Indian spices.

Fire roasting adds a unique flavour to the dish as it gives the aubergine a smoky flavour.

This recipe does not use a lot of spices because it is the flavour from the vegetable that is the most important to taste.

Ingredients

• 1 Aubergine
• 3 Garlic cloves
• 1½ tbsp oil
• 4 Garlic cloves, chopped
• 1 Green chilli, chopped
• 1-inch ginger, chopped
• 2 Tomatoes, chopped
• 1 Red onion, chopped
• ½ tsp red chilli powder
• 1 tsp coriander powder
• 1 tsp salt
• 2 tbsp coriander, chopped

Method

1. Wash the aubergine and pat dry. Brush with a little oil all over then make a few slits all over.
2. Insert a garlic clove into three of the slits then place directly onto a flame, turning often for 10 minutes.
3. Once done, remove from the heat and wrap in aluminium foil to cool. Once cooled, remove the skin and chop the roasted garlic.
4. Place the roasted aubergine into a bowl and mash then set aside.
5. Heat oil in a pan and add the raw garlic, ginger and green chilli. Cook for two minutes.
6. Add the onion and cook until they soften. Add the tomatoes and mix. Cook for five minutes until the tomatoes become soft.
7. Place the aubergine into the pan along with the roasted garlic and mix well. Add the red chilli powder and mix.
8. Add the coriander powder and salt. Mix to combine then cook for five minutes, stirring often.
9. Stir in the chopped coriander and mix before removing from the heat and enjoying with fresh roti.

This recipe was inspired by Cook with Manali.

Chicken Jalfrezi

Calories per 100g: 119

This may be a surprise but chicken jalfrezi is a low calorie Indian food.

This is because it is packed with peppers and chillies, two ingredients that do not go overboard when it comes to calories.

It is made in a tomato-based sauce, which is healthier than cream-based sauces as they are high in fat.

When it comes to cooking, this curry is similar to a stir fry and is quite dry in consistency, meaning there is less chance of any unnecessary calories sneaking their way in.

Ingredients

• ½ cup oil
• 3 Onions, chopped
• 1 Garlic bulb, minced
• 1 thumb of ginger, minced
• 4 Green chillies
• 2 tsp paprika
• 1½ tsp crushed black pepper
• 1 tsp coriander
• 1 tsp cumin seeds
• ½ tsp turmeric
• 3 Tomatoes, chopped
• 800g boneless chicken thighs, cut into bite-sized pieces
• 3 Peppers, diced
• 5 tbsp white vinegar
• Salt to taste
• 1 tsp tomato puree (optional)
• Fresh coriander, to garnish

Method

1. In a pan, heat oil over medium-high heat. Fry onions until they start turning golden, approximately 10-15 minutes, ensuring even browning by stirring regularly.
2. Once the onions become golden, add garlic, ginger and green chillies. Sauté for a few minutes.
3. Add the tomatoes, increase the heat to high and fry until the mixture thickens, water evaporates and the oil separates, achieving a jammy consistency.
4. Incorporate chicken pieces and all spices. Stir-fry on high heat for about 10 minutes, ensuring even colouring and preventing burning.
5. Pour in approximately a third of a cup of water, cover, and let the chicken cook for around 20 minutes.
6. Add vinegar and diced pepper. Stir, then reduce heat to low, covering with a lid. Allow it to cook for 5-10 minutes, ensuring the capsicum retains its crunch.
7. Finish by stirring in chopped coriander before serving.

This recipe was inspired by Fatima Cooks.

Ragi Dosa

Calories per Serving: 118

Ragi Dosa is a delicious and low calorie Indian food to make.

Ragi flour is finger millet powder and it is very healthy.

For those wanting to lose weight, Ragi is high in protein and fibre. It also lowers cholesterol. Therefore, it is good for weight loss and diabetes.

It is good for weight loss because the fat inside Ragi is unsaturated.

Ingredients

• 1 cup Ragi flour
• ½ cup rice flour
• ½ cup semolina
• 1½ cup water, as needed
• ½ cup curd
• Salt to taste
• 1 Green chilli, finely chopped

Method

1. In a bowl, add the Ragi flour, rice flour, curd and salt to a bowl.
2. Pour in the water as needed and mix until you have a thin batter. Set aside for 15 minutes.
3. Add the coriander and chillies to the batter and mix well.
4. Grease a non-stick pan with oil and place on a medium flame. While it heats up, mix the batter.
5. When the pan is hot, pour in the batter and a teaspoon of oil. When the sides start to separate from the pan, flip it over and cook until golden.
6. Once done, remove from the pan and onto a plate. Serve with chutney.

This recipe was inspired by Indian Healthy Recipes.

Fish Tikka Masala

Calories per 100g: 120 calories

An enjoyable low calorie Indian food is Fish Tikka Masala and the type of fish can also decrease the number of calories.

Fish like cod, flounder and sole are some to consider when wanting to enjoy a low calorie curry.

When making Fish Tikka Masala, cook it in a tomato-based sauce instead of a cream-based sauce as it is far less fattening and will go a long way when losing weight.

This particular recipe is made with tilapia.

Ingredients

• 400g tilapia, cut into one-inch pieces
• 2 tbsp lemon juice
• 2 Garlic cloves, crushed
• 1-inch ginger, crushed
• 2 tbsp yoghurt
• 1 tsp cumin powder
• 1 tsp coriander
• ½ tsp cinnamon
• ½ tsp cardamom powder
• ½ tsp turmeric
• 1 tsp Kashmiri chilli powder
• 1 tsp garam masala
• Salt to taste
• 1 tsp black pepper

For the Masala

• 75g oil
• 3 tbsp ghee
• 1 tbsp cumin seeds
• 1 Onion, diced
• 1-inch ginger, crushed
• 4 Garlic cloves, crushed
• 1 tbsp green chilli paste
• 150ml plum tomatoes, pureed
• ½ tsp turmeric
• 1 tsp cumin
• 1 tsp coriander
• ½ tsp red chilli powder
• ½ tsp chilli flakes
• Salt to taste
• ¼ tsp black pepper
• 1 tbsp dry fenugreek
• 1 tbsp garam masala
• 2 tbsp plain yoghurt
• 3 tbsp milk
• Lemon juice to taste
• Fresh coriander, to garnish

Method

1. Marinate the fish in lemon juice, garlic, ginger, yoghurt, cumin powder, coriander powder, cinnamon, cardamom powder, turmeric powder, chilli powder, garam masala, salt and black pepper.
2. Set aside for at least 30 minutes.
3. In a frying pan, heat oil and ghee. Once hot, reduce the heat and add the fish. Cook for one minute.
4. Increase the heat, flip the fish after two minutes, and cook for an additional two minutes. Remove from the pan.
5. In the same pan, add cumin, and when it sizzles, add chopped onion. Fry until the onion achieves a deep golden brown colour, around 15 minutes on medium-low heat.
6. Add ginger, garlic, and green chilli and cook for two minutes.
7. Stir in tomatoes and the leftover marinade. Simmer on low for 10 minutes. Increase the heat and let the masala bubble away for an additional 10 minutes on medium-high.
8. Add turmeric, cumin powder, coriander powder, red chilli powder, chilli flakes, salt and pepper. Cook for five minutes.
9. Add fenugreek and garam masala. Cook for one minute on high.
10. In a bowl, combine yoghurt and milk then add it to the pan. Simmer for one minute.
11. Add the fish. Cover with a lid and cook for three minutes.
12. Serve with fresh coriander and a drizzle of lemon juice over the top.

This recipe was inspired by Tiffin and Tea.

Saag

Calories per 100g: 95

One of the lowest calorie Indian foods is saag.

This leafy vegetable dish can be made from spinach, mustard greens, collard greens, finely chopped broccoli or other greens.

Fresh mustard leaves are an excellent source of Vitamin C too. A cup of chopped leaves will fulfil about 80% of the day’s requirement of Vitamin C.

It is then cooked with an array of spices.

Ingredients

• 340g spinach
• 1 Onion, chopped
• 2 Green chillies, sliced
• 1 tsp cumin powder
• 1 tsp coriander
• ½ tsp garam masala
• ¼ tsp turmeric
• 1 tsp oil
• 1 tsp garlic, grated
• 1 tsp ginger, grated
• Salt to taste

Method

1. Heat a pan and once hot, add the onions, ginger, garlic, and green chillies.
2. Cook for around five minutes until the mixture turns translucent.
3. Add turmeric, cumin powder, coriander and salt to the onion mixture. Mix everything thoroughly, ensuring it doesn’t burn. If the pan is too hot, add a tablespoon of water.
4. Now, add the finely chopped spinach and cook it on high flame for about six minutes.
5. Once done, you can serve it.
6. Alternatively, for a smoother texture, blend the mixture.

This recipe was adapted from Everyday Nourishing Food.

Rava Upma

Calories per 100g: 209

This popular South Indian dish is made from semolina.

It is a wholesome breakfast or snack item and is low in calories.

Known for its versatility, Rava Upma’s variations may include additional ingredients like tomatoes, ginger or grated coconut.

Ingredients

• 180g semolina
• 1½ tbsp oil
• 1 tsp mustard seeds
• 8 cashew nuts, crushed
• 1 tsp chana daal, soaked in water for 10 minutes
• 1 tsp urad daal, soaked in water for 10 minutes
• 1 tsp ginger, chopped
• 1 Red onion, chopped
• 1 Green chilli, chopped
• 12 Curry leaves
• 3 tbsp frozen peas, soaked in warm water
• 3 cups water
• Salt to taste
• 1 tbsp coriander, chopped
• A pinch of asafoetida
• 1 tsp lemon juice
• 1 tsp ghee
• Lemon wedges, to serve

Method

1. Toast the semolina over medium heat in a pan for approximately five minutes until it becomes aromatic. Transfer to a bowl or plate.
2. In the same pan, add the mustard seeds and allow them to splutter.
3. Add asafoetida, cashews, chana daal, urad daal and ginger. Sauté for one minute until they turn light golden.
4. Add chopped onions, green chilli and curry leaves. Cook for three minutes until the onions are soft and translucent.
5. Add green peas and cook for two minutes.
6. Pour in three cups of water and stir. Add salt, coriander and lemon juice, stirring to combine. Let the water come to a boil.
7. As the water starts boiling, gradually add the roasted semolina. After each addition, mix the semolina in one direction with a wooden spatula to minimise lumps. Repeat this process until all the semolina is absorbed by the water.
8. Once all the semolina is added, cover the pan with a lid and set the heat to low. Allow it to sit for two minutes.
9. Turn off the heat and remove the lid.
10. Serve with coconut chutney and a lemon wedge.

This recipe was inspired by Cook with Manali.

Mixed Vegetable Sabzi

Calories per 100g: 85

Vegetable sabzis tend to be healthier than meat equivalents as they will not contain saturated fats.

The key difference is in the preparation and the cooking of them.

Using rapeseed oil or olive oil instead of ghee, alternative vegetables and different spices are all factors in reducing calories.

Limiting to healthier oils will help with the overall fat content of your dishes.

Ingredients

• 200g potato, diced
• 100g cauliflower, small florets
• 100g green beans
• 200g tomato, chopped
• 150g carrot, diced
• 100g green bell pepper, diced
• 2 tbsp peanut oil
• 1 tsp cumin seeds
• 1 tsp ginger, finely chopped
• 2 green chilli, chopped (optional)
• 1 tsp coriander powder
• 1 tsp Kashmiri chilli powder
• 1 tsp turmeric
• 1 tsp salt
• 1 tsp black pepper powder
• 1 tsp garam masala powder
• 1 tsp dried mango powder
• 1 tsp ginger juliennes
• 2 – 3 tbsp coriander leaves, chopped

Method

1. Heat oil in a large pan then add cumin seeds. When they sizzle, add the ginger, green chillies and chopped tomatoes.
2. Cook until softened, stirring occasionally.
3. Reduce the heat and add salt, red chilli powder, black pepper, turmeric and salt. Cook for a minute then add four tablespoons of water.
4. Add the mixed vegetables, stir and cover. Cook on a low heat for 20 minutes while stirring occasionally.
5. After 20 minutes, add garam masala and place into a serving dish.
6. Garnish with coriander and serve.

This recipe was inspired by My Tasty Curry.

Embracing a healthier lifestyle does not mean sacrificing the vibrant flavours and cultural richness of Indian cuisine.

These recipes exemplify the perfect fusion of taste and nutrition, proving that wholesome eating can be a delicious journey.

By incorporating these culinary gems into your routine, you not only nourish your body but also embark on a culinary adventure that celebrates the artistry of Indian cooking without compromising on your health goals.

So, whether you’re exploring new dietary horizons or simply looking to savour guilt-free indulgence, these low-calorie Indian food recipes are your passport to a flavorful and wholesome culinary experience.