Healthy Indian Dinner Options For Weight Loss (2022)

If you’re looking for healthy Indian dinner options for weight loss, look no further. I’m going to share with you my favorite Indian dishes and pairings to work your way towards a healthier lifestyle. When it comes to losing weight there are some simple rules to follow. Firstly, you want to make sure what you eat is healthy and nutritious. You don’t want to lose weight but put your health at risk in the process. The other rule: make sure what you eat is filling. If you’re not feeling satisfied after eating something, it’s highly likely that you’ll go back for more and gain even more weight.

Low Carb Vegetarian Dinner Recipes

Dinner is the last meal of the day. It’s important to make the right choices because you won’t eat again for at least another ten hours or so. As well as eating to balance blood sugars, we also need to eat correctly to get the right amino acids. Once should relax and eat slowly so that the body can digest the nutrients properly, not eat too late and avoid fatty food and too many stimulants with dinner. One of the very important aspects is restricting the amount of carbohydrates in our diet specially at dinner. Controlling carbs at dinner has a direct result in lowering blood sugar levels and insulin needs. Low carb diets also increase satiety due to the balanced blood sugar levels they promote. Apart from this, low carb diets have an beneficial effect on a whole lot of heart disease factors. Here are six low carb very easy to make dinner recipes for weight loss.

Stir Fried Tofu with Vegetables

Ingredients

  • Chopped seasonal vegetables
  • Capsicum
  • Broccoli
  • Carrot
  • 1 tsp olive oil
  • Cumin seeds
  • Tofu
  • Turmeric powder
  • Spice mix
  • Chilli powder
  • Curry leaves
  • Salt and black pepper

Instructions

  • Take a heavy bottom pan
  • Add 1 tsp olive oil and cumin seeds
  • Add tofu or dairy paneer
  • Cook till the tofu turns light brown
  • Add turmeric powder, spice mix, chilli powder and curry leaves
  • Sprinkle some water to avoid tofu sticking to the pan
  • Add chopped vegetables and a little water
  • Add salt and black pepper to taste

Your Stir Fried Tofu with Vegetables is ready

NutritionalValue
Calories152
Carbs15 grams
Protein6.4 grams

If you are using paneer, marinate 250 grams paneer overnight or for atleast 4-5 hours

Beet Root Soup with Vegetables

Ingredients

  • 2 Tomatoes
  • 2 Beetroot
  • Salt
  • 1/3 cup water
  • Chopped seasonal vegetables
  • 40 grams Tofu / Paneer
  • Black pepper

Instructions

  • Chop the beetroot and slit the tomatoes
  • Put them in a cooker
  • Add salt to taste and 1/3 cup water
  • Cook for two whistles
  • Take chopped vegetables and 40 grams tofu in a patila and steam for 10-12 minutes
  • Peel the tomatoes
  • Hand blend or use a mixer to blend the tomatoes and beetroot
  • Put these in a pan
  • Add the steamed vegetables
  • Add black pepper
  • Once it starts boiling, switch of the flames

Your Beet Root Soup with Vegetables is ready

NutritionalValue
Calories104
Carbs16.4 grams
Protein6.8 grams

Mushroom and Broccoli Bhurji

Ingredients

  • 1 tsp olive oil
  • Chopped garlic
  • Chopped white mushrooms
  • Chopped spring onions and capsicum
  • Grated broccoli and cauliflower
  • Salt and black pepper
  • Chopped tomatoes
  • 50 grams grated paneer
  • Amchur powder
  • Roasted cumin powder

Instructions

  • Take a pan
  • Put 1 tsp olive oil
  • Add chopped garlic
  • Add chopped white mushrooms
  • Add chopped spring onions and chopped capsicum
  • Make sure you cook the mushrooms properly
  • Add grated broccoli and cauliflower
  • Add salt and black pepper to taste
  • Add chopped tomatoes
  • Cover and cook for a few minutes
  • Add 50 grams grated paneer
  • Add amchur powder and roasted cumin powder
  • Cook for a few minutes

Your Mushroom and Broccoli Bhurji is ready

NutritionalValue
Calories250
Carbs14 grams
Protein8.2 grams

Vegetable Stew in Coconut Milk

Ingredients

  • Chopped seasonal vegetables
  • 1 tsp olive oil
  • Lemon grass
  • Spring onions
  • Coconut milk
  • Salt and black pepper

Instructions

  • Take a pan
  • Put 1 tsp olive oil
  • Add 1 cup chopped spring onions
  • Add dried lemon grass (optional)
  • Saute this mixture
  • Add chopped green beans and curry leaves
  • Add 2 tbsp water
  • Cover the pan
  • Add rest of the vegetables including carrots, broccoli, capsicum and tomatoes and cook
  • Add salt and black pepper to taste
  • Remove the dried lemon grass
  • Add 1 cup / 250 ml coconut milk
  • Cover and cook for a few minutes

Your Vegetable Stew in Coconut Milk is ready

NutritionalValue
Calories462 (Higher due to coconut milk)
Carbs19.4 grams
Protein6 grams

Fantastic Indian Dinner Recipes

Bhindi Masala (Okra Masala)

Healthy Indian Dinner Options For Weight Loss (1)

Bhindi Masala, tender okra in a delightful stir fry with tomato and onions is a famous Indian restaurant dish.

Serve with roti or paratha anddalfor an unforgettable supper.

This recipe is vegan and gluten-free and comes together in a surprisingly short amount of time.

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Chana Masala (Chickpea Curry)

Healthy Indian Dinner Options For Weight Loss (2)

This Chana Masala recipe is colorful and spicy, with just the right amount of tanginess.

This recipe prepares soft, delicious chickpeas in a warmly spiced curry using only a few simple ingredients.

It’s my go-to weeknight meal that’s so healthy and enjoyed by one and all!

Paneer Vindaloo

Healthy Indian Dinner Options For Weight Loss (3)

Paneer Vindaloo is the vegetarian version of the restaurant favorite Goan Vindaloo Curry.

Paneer cubes are cooked in a fiery-red sauce packed with bold flavors. Enjoy this gluten-free curry with rice or naan for a satisfying dinner!

This curry can be made vegan by substituting paneer with firm baked or sautéed tofu or cooked chickpeas. You can also add a variety of veggies to make this is veggie vindaloo curry.

Rice Recipes

Chicken Biryani

Healthy Indian Dinner Options For Weight Loss (4)

This wonderful Pakistani/ Indian rice dish is usually served for special events like weddings, parties, or religious holidays like Ramadan.

Chicken biryani usually entails marinating chicken in spices and yogurt, which is then cooked with rice using ghee and spices. It is perfect to enjoy with a side ofraita.

The traditional biryani is a laborious process and takes a long time to prepare, but the effort is well worth it.

I have shared a delicious one-pot biryani recipe that tastes just as good, and even better the next day — perfect for leftovers.

Masala Khichdi (Rice With Lentils & Vegetables)

Healthy Indian Dinner Options For Weight Loss (5)

Lentil & Vegetable Khichdi or Masala Khichdi made in Instant Pot or Pressure Cooker is comfort food that is so easy to put together on a busy weeknight.

This is a one-pot Indian vegetarian dish made with lentils, rice and vegetables along with simple spices and ghee. Kichuri can also be made without vegetables –Moong Dal Khichdi– or with quinoa in place of rice –Quinoa Khichdi.

Serve it withyogurt, papad andchutneyto make it a complete and scrumptious meal!

Vegetable Biryani

Healthy Indian Dinner Options For Weight Loss (6)

Vegetable Biryani is a bold and flavorful Indian rice dish made with turmeric, garam masala, and other herbs and whole spices.

You can use any vegetables you have on hand, such as cauliflower, green peas, carrots, potatoes, bell peppers etc. Dried fruits and nuts provide amazing flavors and textures.

This is a classic restaurant favorite that you can easily cook at home and enjoy it withraita.

Vegetable Pulao

Healthy Indian Dinner Options For Weight Loss (7)

Vegetable pulao, also known as Veg pilaf, is a one-pot dish made with vegetables and basmati rice and flavored with whole spices and turmeric.

It is a one-pot wonder dinner recipe that is both healthy and satisfying.

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If you’re searching for a quick evening meal, you can make this in a pressure cooker in just 30 minutes.

Chicken & Seafood Dinner Recipes

Butter Chicken

Healthy Indian Dinner Options For Weight Loss (8)

In any Indian restaurant around the world, Butter Chicken is one of the most popular curries.

This butter chicken recipe is one of the tastiest you’ll ever try, with tender chicken pieces in a delectable creamy Makhani sauce.

You’ll appreciate how simple it is to make at home for dinner.

Enjoy it on a bed of rice or with warm Naan bread.

Coconut Chicken Curry

Healthy Indian Dinner Options For Weight Loss (9)

Easy & healthyCoconut Chicken Currymade in an Instant Pot in just 30 minutes! You are bound to love this simple mild chicken curry.

This simple Indian chicken curry recipe is made with ginger, garlic, and onions alongside flavorful spices, and finished with creamy coconut milk.

Pair thiscurry with fragrantbasmati rice for a comforting midweek dinner.

Mutton Masala (Goat Curry)

Healthy Indian Dinner Options For Weight Loss (10)

In India, mutton refers to goat meat and this easy-to-make mutton or goat curry is super tasty.

Tender meat cooked in an onion tomato sauce with aromatic whole spices. As the ingredients stew together, dried spices offer an unparalleled depth of flavor.

The goat curry goes well with steamed rice and freshly made warm.chapatis.

Indian Recipes (+ Easy Dinner Ideas)

Looking for some easyIndian dinner recipesto bring some excitement to your table?

From curry to butter chicken to tandoori, these dishes make for a tasty, exotic meal.

Healthy Indian Dinner Options For Weight Loss (11)

Indian cuisine is all about bright colors, creamy sauces, and a wide variety of spices.

They may seem impossible to make at home, but these recipes prove otherwise.

These Indian dinners are both jam-packed with flavor and easy to make. Trust me, you need not be a master chef to nail these recipes.

With these scrumptious dinners, you can bring the flavors of the fantastic cuisine to your home.

1.Chicken Biryani

Chicken biryani is one of the most popular dishes in Indian cuisine, and for good reason.

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Aromatic basmati rice is mixed with tender and juicy chicken and a rich, buttery, and spicy sauce.

What makes this dish extra special is the herbs, spices, and seasonings.

The combination of cinnamon, cilantro, curry, onion, garlic, and ginger creates a wonderful warming sauce that’s sure to make your mouth water.

Best of all, this chicken biryani recipe comes together in just 30 minutes. Even newbie home cooks won’t have a hard time whipping this dish up at all.

2.Palak Paneer

Palak Paneer is cottage cheese and spinach swimming in a thick and spicy sauce.

It’s rich, creamy, and downright delicious. The combo of cream and chilies give its sauce a perfect mix of rich and spicy.

You can serve it for dinner with rice or as a snack with naan bread.

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The rice and bread dial down the spiciness of the dish, giving you a beautiful balance of flavors.

Plus, this recipe is also super easy to make. It’s ready to devour in just 45 minutes!

3.Butter Chicken

Called Murgh Makhani, butter chicken is an addictive Indian dinner made with juicy chicken and a delectable sauce.

If you think there’s no way you can pull this dish off, think again! This recipe takes 30 minutes to make. Plus, it’s so good, it can rival any Indian restaurant.

What sets this dish apart is its insanely rich sauce. Made with cream, butter, tomatoes, garlic, and ginger, it’s impossible to resist.

Pour that lovely sauce over a bed of steaming basmati rice and eat to your heart’s content!

4.Mango Chicken Curry

Chicken curry is already epic as it is. Adding sweet mangoes makes it even more spectacular.

Just imagine the combination of rich, savory, spicy curry, and ripe mangoes! Man, just the thought of it is already making me hungry.

If you think this requires a lot of effort in the kitchen, you’re mistaken, my friend. This dish only calls for 30 minutes! It couldn’t get any easier than that.

5.Dal

Dal is a staple in the Indian cuisine. It’s a very simple recipe of lentils mixed with various spices.

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Every region in India has its own version of dal, but this recipe, called dal tadka, is one of my favorites.

The word “tadka” refers to a combination of spices cooked in hot oil. It’s then drizzled over lentils to add more flavor to the dish.

Best eaten with basmati rice, dal can be served as a main dish for dinner.

6.Lamb Vindaloo

Indian cuisine makes use of lamb a lot, which makes me love it even more.

Interestingly, however, this next dish, called lamb vindaloo, actually has Portuguese instead of Indian origins.

The word vindaloo came from the Portuguese term “vinho e alhos,” which means meat with wine and garlic.

The Indian adaptation added potatoes (“aloo”), curry, and chilies to the dish, giving it more texture, spice, and flavor.

The original Portuguese dish also traditionally used pork, but since religion prohibits most Indians from it, they made use of lamb instead.

7.Lamb Rogan Josh

Rogan Josh or lamb curry is a rich, creamy, and spicy dish with tender lamb. When I say tender, I mean fall-apart tender.

I love lamb. Did I say that already? It has that distinct gamey flavor that I can’t get enough of.

Slow-cooked for two hours; it becomes so soft, it melts in your mouth.

Paired with rice, it’s one of the most delectable dinners ever.

This dish is loaded with Indian spices, but don’t worry, you’ll find all of them in your local grocery store.

Indian Food Recipes

Homemade Garlic Naan

Healthy Indian Dinner Options For Weight Loss (12)

You’ll want to scoop up your curry, dal, and soup with a piece of buttery garlic naan. If you can keep yourself from eating it plain right off the skillet, that is. (via Host the Toast)

Indian Raita

Healthy Indian Dinner Options For Weight Loss (13)

Raita is an Indian condiment made of yogurt, chopped veggies, and herbs. It’s often served with spicy dishes, as the yogurt has cooling properties that can save your tastebuds from the fire of chilies. (via My Food Story)

Tandoori Chicken Patty Sandwiches

Healthy Indian Dinner Options For Weight Loss (14)

Not authentic but inspired by classic tandoori chicken, these sandwiches are loaded with some of your favorite Indian food recipe flavors. (via Host the Toast)

Beef Kofta With Saag Aloo

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Beef kofta (juicy spiced meatballs) are simmered in a creamy tandoori paste curry along with potatoes and spinach. (via Kitchen Sanctuar

Mango Chicken Curry

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Mango curries are all about balance, and this tasty Indian food recipe achieves it. (via Sweet Cayenne)

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Red Curry Lentils

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Red curry paste quickly transforms red lentils from lackluster legume to lick-the-plate-clean good. (via Pinch of Yum)

Crunchy Tandoori Chickpea Wraps

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These vegetarian wraps get a twist from kale slaw and a coconut-honey-lime drizzle.

Chicken Tikka Masala Casserole

Healthy Indian Dinner Options For Weight Loss (19)

Cook up a chicken tikka masala casserole, complete with meat, veggies, and rice, at home for the whole family. (via Fit Foodie Finds)

FAQs

Will I lose weight if I skip dinner? ›

Many people believe skipping a meal can help with weight loss. This is a myth proven by research. It is not even up for debate; the body will undergo change with the intake of fewer calories. These changes are not beneficial.

What is light dinner for weight loss? ›

Ensure there is a lean source of protein (such as chicken, fish, legumes, tofu, meat, or eggs) and aim at least for 2-3 serves of vegetables. Add a salad of extra greens (such as rocket, spinach, lettuce), cherry tomatoes and chopped cucumber if necessary to boost the veg content for negligible calories.

Is chapati good for weight loss? ›

Roti is more nutritious and also has protein, which makes it better than rice for weight loss. One medium-size chapati has 71 calories, 3 grams of proteins, 0.4 grams of fat and 15 grams of carbs.

Which is better for dinner rice or roti? ›

Roti is made from wheat so it has more nutrients when compared to rice. A small 6-inch roti contains almost 71 calories, 3 gm protein, 0.4 gm fat, and 15 gm carbohydrates. Rice has less amount of phosphorus and magnesium when compared to wheat. Besides, both rice and wheat have folate and iron in the same quantity.

Which Indian food is healthiest? ›

Pulses, beans, and legumes are the most healthy Indian food that you can find! They are not only loaded with nutrients but also packed with protein. Legumes and lentils are a great source of protein for vegans and vegetarians since they cannot eat animal protein.

What should I eat at night in India? ›

  • Makhana. These yummy bite-sized delights are nutritious but also so tasty that you can consider it an all-time healthy snack. ...
  • Mixed Nuts and seeds. If you ask anyone 'What is a healthy midnight snack in India? ...
  • 3. Fruits. ...
  • Berries. ...
  • Quinoa Puffs. ...
  • Seed crackers. ...
  • Smoothies. ...
  • Granola Bars.
18 Mar 2021

Is eating 2 times a day healthy? ›

There are no health benefits to eating more often. It doesn't increase the number of calories burned or help you lose weight. Eating more often also doesn't improve blood sugar control. If anything, eating fewer meals is healthier.

Is eating 2 meals a day healthy? ›

So, the science seems to say the healthiest way to eat throughout the day is to have two or three meals, with a long fasting window overnight, to not eat too early or too late in the day, and to consume more calories earlier on in the day.

What is the best time to fast for weight loss? ›

Consider a simple form of intermittent fasting.

Limit the hours of the day when you eat, and for best effect, make it earlier in the day (between 7 am to 3 pm, or even 10 am to 6 pm, but definitely not in the evening before bed). Avoid snacking or eating at nighttime, all the time.

Can I eat chapati at night for weight loss? ›

Priyanka Rohtagi, Chief Clinical Nutritionist, Apollo Hospitals advises having chapatis at night as it is filled with fiber and keeps you fuller for a longer period of time. “Chapatis are the preferred choice.

What is a low calorie Indian meal? ›

Any Indian curries that are tomato-based, like tandoori, madras, jalfrezi, rogan and bhuna, are the lowest in calories. They average around 200-300 calories. If you want an even healthier option, consider a sauce-free dish like fish tikka (which is only 180 calories).

Which Sabji is best for weight loss? ›

Bitter gourd is 85 per cent to 90 per cent water and as water has no calories it keeps your calorie intake in check and helps you lose weight. You can consume karela in the form of sabji, juice and soup.

Is chapati good for weight loss at night? ›

Priyanka Rohtagi, Chief Clinical Nutritionist, Apollo Hospitals advises having chapatis at night as it is filled with fiber and keeps you fuller for a longer period of time. “Chapatis are the preferred choice.

Which Sabji is best for weight loss? ›

Bitter gourd is 85 per cent to 90 per cent water and as water has no calories it keeps your calorie intake in check and helps you lose weight. You can consume karela in the form of sabji, juice and soup.

Which is better for dinner rice or roti? ›

Roti is made from wheat so it has more nutrients when compared to rice. A small 6-inch roti contains almost 71 calories, 3 gm protein, 0.4 gm fat, and 15 gm carbohydrates. Rice has less amount of phosphorus and magnesium when compared to wheat. Besides, both rice and wheat have folate and iron in the same quantity.

Is brown rice better than roti? ›

Roti is a better source as compared to polished rice, and brown rice is also a good source of phosphorus. So basically, whole wheat roti is winning here because it is being compared with the much-processed milled white rice. When compared with milled white rice, brown and parboiled rice are healthier choices.

How many rotis should I eat at night? ›

Evening meals should consist of two rotis, a bowl of rice, a dish of dry vegetables, and a bowl of curd. You may also have missi roti or dal roti at night since they contain more protein than regular roti. Prepare Multigrain roti to increase the nutritional value.

What should I eat after 8pm? ›

Healthy Late-Night Snacks: 28 Ideas To Curb Your Cravings
  • Popcorn. When winding down before bed with a bag of popcorn and a show, you may wonder, is popcorn a good late-night snack? ...
  • Hummus. ...
  • Greek Yogurt. ...
  • Cottage Cheese. ...
  • Fish. ...
  • Avocado Toast. ...
  • Bell Peppers. ...
  • Oatmeal.
15 Mar 2021

What fruits burn fat at night? ›

Resveratrol is a naturally occurring compound found in red grapes, blueberries, strawberries, raspberries, and apples. Resveratrol is but one of a number of antioxidants produced in these fruits. These compounds enhance the oxidation of beige fat and burn off the excess as body heat.

What burns fat while you sleep? ›

Instead, choose casein protein if you want to boost your overnight fat burning. Casein is a gradually digested protein that can take your body around six to eight hours to break down. This means your metabolism will be kept active throughout the night, and you'll wake up feeling energetic instead of starving.

Is chapati good for weight loss? ›

Roti is more nutritious and also has protein, which makes it better than rice for weight loss. One medium-size chapati has 71 calories, 3 grams of proteins, 0.4 grams of fat and 15 grams of carbs.

How can I reduce my waist size from 28 to 32? ›

Reducing your waist circumference
  1. Keep a food journal where you track your calories.
  2. Drink more water.
  3. Exercise at least 30 minutes, three times a week. More if possible.
  4. Eat more protein and fiber.
  5. Reduce your added sugar intake.
  6. Get more sleep.
  7. Reduce your stress.
18 Jul 2019

Which protein is best for weight loss? ›

Whey Protein Can Boost Fullness Quickly

It contains all the essential amino acids and is absorbed quickly in the body ( 31 ). Whey protein has been linked to some impressive benefits, including greater weight loss, improved satiety and better body composition ( 32 , 33 ).

What foods burn fat the fastest? ›

Fat-Fighting Foods
  • Greek Yogurt. 1/26. Greek yogurt has almost twice as much protein as other yogurts. ...
  • Quinoa. 2/26. Quinoa (pronounced keen-wa) is a nutritional all-star that belongs in your weight loss plan. ...
  • Cinnamon. 3/26. ...
  • Hot Peppers. 4/26. ...
  • Green Tea. 5/26. ...
  • Grapefruit. 6/26. ...
  • Watermelon. 7/26. ...
  • Pears and Apples. 8/26.
22 Feb 2022

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