Indian takeaway is one of the UK’s favourite cuisines. From spicy curries to fragrant biryanis, the flavours are irresistible. But for health-conscious diners, takeaway can sometimes feel like a guilty pleasure. The good news? You can enjoy Indian takeaway without compromising your health. In this guide, we’ll explore the healthiest food from Indian takeaway, share tips for low-calorie choices, and show you how to make smart decisions while ordering online or in-store.
Why Indian Takeaway Can Be Healthy
Contrary to popular belief, Indian takeaway doesn’t always have to be heavy or greasy. Traditional Indian cuisine includes:
- Lean proteins: Chicken, fish, paneer, and legumes
- Fresh vegetables: Spinach, okra, beans, cauliflower, peppers
- Spices with benefits: Turmeric, cumin, coriander, and chilli have anti-inflammatory and digestive properties
The cooking method makes a big difference. Opting for tandoori, grilled, or lightly sautéed dishes can significantly reduce calories compared to deep-fried options. Choosing the right takeaway also helps maintain a healthy balance while enjoying bold flavours.
Choose the Right Protein
Protein is the foundation of a balanced takeaway meal. Here’s how to make the best choice:
- Grilled chicken tikka takeaway: Lean, tender, and full of flavour without the extra oil or cream
- Fish or seafood options: Salmon or prawns provide omega-3 fatty acids and are lighter than heavy curries
- Paneer & legumes: Tofu-like Indian cheese and lentils are ideal for vegetarian options, providing protein without excessive fat
Avoid fried meats or creamy curries like butter chicken if you want a low-calorie Indian takeaway.
Smart Curry Choices
Curries are the heart of Indian takeaway, but not all are created equal.
- Tomato-based curries: Masala, tikka, or bhuna curries are lower in fat and still full of flavour
- Avoid cream-heavy dishes: Curries like korma, butter chicken, or shahi require more oil and cream, increasing calorie content
- Request modifications: Ask for less oil or cream, or replace with yoghurt to reduce calories
Making these choices ensures your takeaway is guilt-free and nutritious.
Portion & Carbohydrate Control
Carbohydrates can quickly increase calories if portions aren’t controlled. Here’s what to do:
- Swap naan for chapati: Lower in calories and high in fibre
- Choose brown rice or steamed rice: Better for digestion and longer-lasting energy
- Split portions: Share a dish with a friend or save half for later to avoid overeating
This strategy helps you enjoy balanced Indian takeaway meals without overindulging.
Make Smart Side Choices
Sides can make or break a healthy takeaway meal:
- Choose fresh salads: Kachumber or mango salad adds crunch, flavour, and nutrients
- Raita instead of creamy dips: Cooling yoghurt-based dips are lighter than mayonnaise-heavy sauces
- Avoid fried snacks: Samosas, pakoras, and fried breads are delicious but high in calories
Smart sides can transform your takeaway into a healthy and filling meal.
Tips for Ordering Without Guilt
Ordering online or in-store can be simple and healthy with these tips:
- Customise your meal: Request less oil, cream, or salt
- Select the right cooking method: Grilled or tandoori options are lower in calories
- Control portion sizes: Opt for half portions or share dishes with friends
- Skip heavy extras: Fries, creamy desserts, and buttery breads can increase calories
- Plan ahead: Check menus online to pick healthier options before ordering
Following these steps ensures a guilt-free Indian takeaway experience.
Bonus: Sample Healthy Takeaway Combos
Here are some low-calorie Indian takeaway combos you can try:
- Grilled chicken tikka + vegetable curry + brown rice
- Paneer tikka + lentil dal + chapati
- Fish tikka + spinach curry + steamed rice
These combinations are nutritious, filling, and packed with authentic flavour, making it easy to enjoy your favourite takeaway without guilt.
Conclusion
Enjoying Indian takeaway doesn’t mean you have to compromise on health. By making smart protein choices, picking the right curries, controlling portions, and choosing nutritious sides, you can savour every bite without guilt. Next time you search for healthy Indian takeaway near me, use these tips to order low-calorie, flavourful, and satisfying meals straight to your door.
