15 Indian Dinner Recipes for Weight Loss (2024 Edit)
- Updated on Nov 17, 2022
To the uninitiated, Indian recipes for weight loss might be a crazy concept. The Indian curries that we tuck into, floating in fats and spices, are the ones damaging our waistlines, right?
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If you agree with this school of thought, allow me to disabuse you of that idea. Indian food can totally be a part of your weight loss diet plan.
Following a traditional Indian diet can aid in your weight loss efforts, especially when made in healthful and considerate ways (these Indian weight loss salads are more good examples).
Incorporating healthy fats, whole grains, fresh leafy greens, and other nutritious foods is totally possible on a healthy Indian diet too!
The country that came up with Ayurvedic cooking ought to know a thing or two about healthy living and eating, I reckon.
But first things first. (deep breath)
Hello! My name is Dave and I am a curry-holic.
There, I said it. Regulars around these parts have long suspected this, I know. That I’m partial to a curry is putting it mildly.
I will happily eat it for breakfast, lunch, and dinner any day of the week, and then have a go at leftovers the next day is something my wife would definitely attest to. (And I know this is the English side coming out, but I also start every football World Cup with a vindaloo :D)
All this to say, I know and love my Indian food and so, who better to steer you through this fabulous and updated version of Indian weight loss recipes, than moi?
Tikka-ing all the boxes: what makes an Indian weight loss recipe?
So join me and let us wade through this aromatic world of delicious dishes from traditional Indian cuisine. Where does the health factor come in, you ask?
Well, all the recipes listed below come in at 600 calories or less. Meaning, they make a comfortable meal in themselves without making you feel overfull or overshooting your daily calorific needs.
At HTFU we firmly believe in the goodness of protein, especially when it comes to weight loss through high protein (and building muscle!), so these recipes contain no less than 15 grams of protein per portion.
And of course, we haven’t forgotten fat – of the dietary kind. I have ensured they are well within the acceptable limit of 25 grams per portion. This way, your meal will hit the satiety factor and not leave you gasping for sustenance 35 minutes after dinner.
This way, you can be sure you are not depriving your body of any essential nutrients it needs to keep functioning well. No cutting out whole food groups in the name of weight loss is allowed at HTFU!
These healthy recipes can totally be incorporated into your weight loss plan. Most importantly, by understanding, and eating foods that nourish you, you formulate a healthy eating habit without even being conscious of it!
If weight loss isn’t your goal and you are just a fellow curry aficionado, make sure to check out these Vegetarian Indian Recipes for some more ideas.
What made the cut?
Every recipe here is as far from the average Friday takeaway staple – a curry that is swimming in a pool of oil and leaves a stubborn mark on your table that no coaster can deal with – as you can get.
Like the creamy curried lentil soup, which makes the main meal by itself or with a serving of plain rice and ghee (being mindful of portion control, especially as weight loss is your goal, of course). Or dal khichdi, which is the quintessential Indian diet/comfort food.
There are also some more unusual healthy Indian vegetarian recipes, like our very own mango curry.
There’s a low-carb saag paneer curry, to gladden the hearts of those following a keto diet, as well as a vegetable rogan josh, to offer diverse flavor profiles.
And of course, no Indian meal is complete without a simple dal chawal, so I have one on our list – but with some added oomph in the form of 25 grams of protein! Woot woot!
Did I forget to mention the cool lassi that can help wash down your tasty curry, with a good chunk of protein-y goodness?
The best diet is one that fulfills your nutritional needs, one you can stick to without feeling the need to gnaw your left arm off.
If you want to learn more about losing weight as a vegetarian, check out our vegetarian weight loss courses.
Hurry The Food Up specializes in guiding vegetarians through the weight loss process, so if you’re looking to make a bigger change, then you’re in the right place!
Are you ready for the best Indian weight loss recipe collection? Let’s goooo!
No less than 15 delicious Indian weight loss recipes coming right up!
Indian dal recipes
1. Quick and Damn Tasty Dal
Recipe by: HurryTheFoodUp
Bonus: quick and easy to make
No Indian meal can be complete without a tasty dal component and here’s one that you can master very easily. With 23g of protein and just a smidge above 500 calories, this yummy dal is so filling and tasty! It is a slow fuel that will power you for hours!
2. Curried Lentil Soup with Coconut
Bonus: healthy, simple, tasty, and full of good fats
Follow our fool-proof simple cooking steps for the perfect coconut curry lentil soup. Packed with protein, and fiber, and sporting a tropical vibe!
Subscribe to get our FREE 7-Day Vegetarian High Protein Meal Plan for Weight Loss
3. Red Lentil Dal
Ready in: 25 minutes
Recipe by: VeganHeaven
Bonus: easy, high protein, comforting
This red lentil dal makes the perfect weeknight dinner for the whole family. It’s healthy, filling, and fragrant, and it comes together in only 25 minutes!
Indian curries
4. Mango Curry
Bonus: tangy, unusual, creamy, and the best part is its more-ish aftertaste!
If you are thinking of the beach while staring at the grey skies, this unusual mango curry would happily provide a tropical vibe to dispel the chills (it’s actually one of our fave ever easy mango recipes!).
5. Roasted Cauliflower Curry
Bonus: easy, high protein, comforting
Not actually an Indian dish, but a delicious curry from its neighbor to the north, Pakistan. This is so tasty we had to include it anyway!
6. Vegan Palak Paneer
Protein: 22g
Calories: 364kcal
Ready in: 30 minutes
Recipe by: Electric Vitality
Bonus: pairs wonderfully with rice or roti
An allergen-free vegan palak paneer that is delicious and a close approximation of the real thing, suitable for people like me who have some food intolerances.
7. Vegetable Bhuna
Protein: 21g
Calories: 428kcal
Ready in: 40 minutes
Recipe by: SplashOfTaste
Bonus: classic, colorful, hot
If you’re looking for authentic Indian recipes for weight loss, it doesn’t get much better than this delicious vegetable bhuna curry! This is great if you’re vegan, vegetarian, or even if you’re just looking at cutting down on meat consumption.
It’s a brilliant dinner idea for meatless Monday or Veganuary.
8. Vegetarian Rogan Josh
Protein: 23g
Calories: 339kcal
Ready in: 45 minutes
Recipe by: LittleSugarSnaps
Bonus: easy, high protein, comforting
This vegetarian rogan josh is packed with wholesome ingredients – it’s one of the healthiest Indian dinner recipes for weight loss, and great comfort food for chilly days. This aubergine curry is vegetarian/ vegan and a great way to satisfy a curry craving.
9. TVP Chunks Curry
Protein: 15g
Calories: 218kcal
Ready in: 30 minutes
Recipe by: FitMealIdeas
Bonus: simple, high protein, comforting
Veggie chunks curry, a delicious & flavorful lunch/dinner. It is a vegan, gluten-free, & protein-packed recipe to make with an instant pot or on a stovetop.
10. TVP Crumbles
Protein: 16g
Calories: 148kcal
Ready in: 5 minutes
Recipe by: FitMealIdeas
Bonus: healthy, simple, tasty
TVP crumbles breakfast is a flavorful, spicy, and protein-packed healthy breakfast scramble. Veggie scramble is a great addition to soups, pizza, pasta, and sauces.
11. Super Healthy Paneer Tikka
Ready in: 30 minutes
Recipe by: FatRainbow
Bonus: easy, high protein, comforting
Paneer Tikka is a popular Indian appetizer that can compete tall with Chicken Tikka. Here am presenting you the healthiest no-oil version that is perfect for weight loss or if you are counting calories for general fitness.
12. Low Carb Saag Paneer
Protein: 18g
Calories: 335kcal
Ready in: 30 minutes
Recipe by: CulinaryLion
Bonus: low-carb, high-protein, tasty
Saag Paneer is a traditional Indian dish consisting of Paneer (or Indian cottage cheese) and creamy spinach. This Keto Saag Paneer is easy to prepare and is packed with flavor (if you like this you definitely should check out our vegetarian keto Indian recipes). You can eat this by itself or with brown rice.
Weight loss meals
13. Dal Khichdi and Kachumber Salad
Bonus: classic comfort food, perfect for weight loss
Dal khichdi is a great weight loss dinner! It’s healthy, light but still filling, and a source of complete protein. Try it now! 🙂
Ingredients
- 1 cup basmati rice
- 9 oz firm tofu (9 oz = 250 g)
- 1 tbsp olive oil
- 1 onion
- 1 tsp coriander seeds, ground
- 1 tsp turmeric
- 2 tsp curry paste (use a mild-medium one like tikka masala)
- 1 tbsp tomato paste
- ½ cup low fat cream fraiche (full fat cream works too, as does vegan creme fraiche)
- 1 can low fat coconut milk (15 oz = 435g) (use regular if you prefer)
- 1 mango (frozen (defrosted before using) also works, about 150g / 5oz)
Optional
- 1 tsp mango chutney
- 5 sprigs cilantro/coriander, fresh
Instructions
- Cook rice or accompaniments according to package instructions.
- Get the tofu chopped and frying in some olive oil on medium heat. Dice the onion and add after 5 minutes.
- Add the curry paste, turmeric and coriander powder. Give it a good stir.
- Fry for a couple of minutes then add the tomato paste and give it another good stir, making sure it’s all mixed in.
- Next, add the coconut milk and let it simmer for another five minutes.
- While that’s happening cut the flesh out of the mango and give it a quick blitz in a food processor or by using a hand blender. If you don’t have either then give it a good mash with a fork. We want a nice puree.
- Add the pureed mango to the curry and stir it in.
- Stir in the creme fraiche (or thick cream or vegan creme fraiche) and let it simmer for another five minutes until it thickens. This step makes the curry flavour softer and less harsh.
- Finally mix in the optional mango chutney and cilantro.
- That’s it, the curry is ready! Serve with rice and/or naan bread.
NOTES
Nutrition
14. Indian Toor Dal Instant Pot
Protein: 26g
Calories: 471kcal
Ready in: 25 minutes
Recipe by: IntentionalHospitality
Bonus: the ABC of Indian cooking – dal chawal
An easy Indian recipe made with yellow split pigeon peas, and aromatic spices all cooked in an Instant Pot pressure cooker. This Instant Pot method makes a quick and nutritious dinner your whole family will enjoy, and you won’t have to spend a lot of time in the kitchen.
And a cooling note to end with!
15. Refreshing Strawberry Lassi
Protein: 15g
Calories: 194kcal
Ready in: 10 minutes
Recipe by: FitmealIdeas
Bonus: dairy products on a weight loss diet? surely you’re joking!
Strawberry lassi is light, protein-rich, refreshing, & yogurt-based drink. Using 4 ingredients, you can get it ready in just 10 minutes. A truly refreshing drink to end your meal with!
Indian weight loss questions
What Indian dishes are good for weight loss?
Dals and lentil-based dishes are very good for weight loss. They contain the right type of carbs as well as some protein and are much preferable to starch-heavy foods.
Sabzis or vegetable-based stir-fries that are made without using much oil are also a good choice. These are high in nutritional value and contain fewer calories and essential vitamins.
Tomato-based gravies instead of the fatty cashew nut and poppy seed heavy korma dishes are also a better option for you if a healthy lifestyle is your goal. The roasted cauliflower curry is an excellent choice, for those on a vegetarian diet.
Is homemade Indian food good for weight loss?
Most definitely. Homecooking cuts down on unhealthy foods like excess fats, and too much salt and sugar. Instead, the emphasis is on preparing tasty meals that form part of a balanced diet.
Homemade Indian food boasts of many health benefits thanks to the emphasis it places on using complementary ingredients that work well within a recipe and promote good health.
Which Indian food is not good for weight loss?
Any dish made with too much sugar or an excess of fat content is not conducive to weight loss, be it Indian food or any other kind. There’s no place for junk food or sugary/fried processed snacks on a weight loss diet.
Stay away from deep-fried chaat dishes like samosa and kachori, sugar syrup-soaked desserts like gulab jamun and jalebi, and rich curries, if you are keen on losing fat or want to keep an eye on your health markers.
And that’s a wrap, on the new and updated collection of Indian recipes for weight loss (if you like what you saw here, why not check out some of our vegetarian lunch ideas for weight loss)!
Am I right or am I right in serving up scrummy yummy dishes that can not only light up your dinner table but also aid in your weight loss efforts?
Go on, give them a go. And come back and tell me all about it!
Dave Bell
I’m not a foodie, although I do love eating. I believe food should serve us and our goals, not hinder. Taking control and responsibility for what I eat is important to me. Lots of veggie protein is my way forward.
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