Low-Calorie Indian Food: 12 Healthy & Delicious Options

Sticking to a balanced diet is not easy. 

In fact, it is the most challenging commitment for any food lover. 

But what do you do if you want to maintain good health and maintain a healthy weight? 

The good option is to opt for a low-calorie diet. You may be thinking that it is possible to have delicious food that is low in calories.

Of course, yes. There are hundreds of low-calorie Indian food options available that you can easily enjoy without any tension about your weight, and maintaining a low-calorie diet is crucial. 

However, the set is crucial if you just want to lose belly fat or shed pounds. Low-calorie foods contain few calories per serving, so you can have larger portions without exceeding your calorie limits.

In this article, let's discuss some of the best low-calorie Indian food recipes and the benefits that you can enjoy daily.

12 Best Low-CalorieFoodsian Food​

Here are some of the best low-calorie Indian-style foods you can consume daily without getting bored. Read on to learn about low-calorie Indian food. recipes- 

1. Lauki Soup (Bottle Gourd Soup)

You can easily find lauki in every vegetable store. Lauki (bottle gourd) is one of the best hydrating vegetables, rich in fiber and low Userie meal, use simple spices without extra g to make this low-calorie mealhee and cream.

Health benefits of lauki soup:

• Low in calories, high in water content
• Helps in digestion and promotes hydration
• Helps in weight loss

How to Make:

1. Wash lauki and chop it into small pieces. 
2. Then boil it with garlic, onion, and a pinch of salt.
3. Blend the mixture to a smooth consistency.
4. Add black pepper and garnish with coriander leaves.

2. Cucumber Raita

This summer, try cucumber raita for a refreshing and hydrating side dish. Raita is a yogurt-based dish to which you can add cucumbers, tomatoes, or carrots. This summer-specific good for health also has a cooling effect. 

Health benefits of raita:

• Rich in probiotics, good for gut health
• Low in calories yet filling
• Enhances digestion

Healthy Tip: Use low-fat curd and avoid adding sugar for a healthier version.

3. Sprouts Sisd

Sprouts are a high-protein, low-calorie Indian food. It's best to start your day with a nutritious snack! Eat a mix of sprouted salads, including moong dal, beans, and other lentils. Sprouts are an excellent protein and fiber source, making them a perfect low-calorie snack.

Health benefits of sprouts:

• High in protein and fiber
• Boosts metabolism and aids digestion
• Keeps you full for a longer

Quick Recipe:

1. Mix sprouts with chopped onions, tomatoes, and cucumbers.
2. Add lemon juice, black salt, and a pinch of chaat masala for flavor.

4. Moong Daal Soup

Moong dal soup is a protein-packed, low-calorie meal option that is nutritious and easy to digest.

Benefits:

• High in protein and fiber
• Light on the stomach, making it ideal for dinner
• Supports weight loss

Tip: Cook without ghee or butter for a lower calorie count.

5. Masala Oats

Oats are a good option for energizing your mornings. They are also one of the best low-calorie Indian foods for Adds. Simply add your favorite spices and vegetables to make a healthy, colorful meal.

Health benefits of consuming oats:

• High in fiber and essential vitamins
• Helps in digestion
• Provides energy
• Low in calories when prepared with minimal oil

6. Methi Thepla

Methi thepla is a nutritious and delicious Indian flatbread or paratha made from whole wheat flour and fenugreek leaves.

Health benefits:

• Rich in fiber and iron
• Low in calories, it keeps you full longer
• Helps in blood sugar regulation. Inip: Cook on a non-stick pan with minimal oil.

7. Chana Masala (Chickpea Curry)

Chana masala is a protein-rich dish made from boiled chickpeas and a blend of aromatic spices.

Benefits:

• High in protein and fiber
• Aids digestion and promotes satiety
• Keeps energy levels stable

Tip: Use less oil and pair it with brown rice or whole wheat roti for a balanced meal.

8. Tandoori Chicken

Tandoori chicken is a high-protein, low-calorie Indian dish. It might be your faMarinatethy, marinate chicken in yogurt and add spices be to make this dish healthyfore roasting.

Benefits:

• Rich in lean protein
• Supports muscle growth and weight loss
• Low in fat when cooked without butter

Tip: Avoid butter-based marinades and use Greek yogurt instead of regular curd.

9. Moong Daal Chila

Moong dal chila is a healthy, protein-packed pancake. To make chila, soak moong dal and your favorite spices in it. Use a non-stick pan with minimal oil to make healthy chila. 

Benefits:

• High in protein and fiber
• Supports digestion and boosts metabolism
• Low in calories and easy to digest

10. Sabudana Khichdi

Sabudana is a popular Indian fasting dish. It is rich in calories and high in calcium. Soak the sabudana for 3-4 hours and season it with cumin seeds, peanuts, and curry leaves for a delightful crunch.

Heath benefits:

• Easily digestible and gluten-free
• Provides quick energy
• It can be made healthier with peanuts and minimal oil

Tip: Add chopped vegetables and limit the use of ghee for a lower-calorie version.

11. Idli with Coconut Chutney

Idli, a steamed rice cake, is a staple South Indian breakfast. It is healthy and nutritious, low in calories, and light on the stomach.

Health benefits:

• Fermented and rich in probiotics
• Low in calories and easy to digest
• Keeps you full for a longer

Tip: Opt for ragi or oats idli for a healthier alternative.

12. Rava Upma

You can try rava upma for a healthy breakfast or as a light and quick meal option anytime. It is a nutritious and low-calorie Indian food for vegetarians made from semolina, vegetables, and mild spices.

Benefits:

• Low in fat and high in fiber
• Provides sustained energy
• It can be customized with veggies for extra nutrition

Tip: Cook with minimal oil and add protein sources like paneer or nuts for balance.

Read more: Gym Diet Plan: What to Eat Before, During, & After a Workout

Low-Calorie Indian Diet Plan

Day	Breakfast (250 kcal)	Mid-Morning Snack (100 kcal)	Lunch (350 kcal)	Evening Snack (100 kcal)	Dinner (300 kcal)
Day 1	Oats Upma + Buttermilk	1 Apple / 1 Orange	Brown Rice + Dal + Cucumber-Tomato Salad	Green Tea + Roasted Makhana	Vegetable Dalia + Turmeric Milk
Day 2	Ragi Idlis + Coconut Chutney	5 Almonds + 2 Walnuts	Chapati + Palak Paneer + Mixed Sprouts Salad	Black Coffee + 1 Khakhra	Vegetable Soup + Besan Chilla
Day 3	Poha with Peanuts & Veggies	1 Banana / Guava	Bajra Roti + Baingan Bharta + Curd	Roasted Chana + Green Tea	Quinoa Khichdi + Mixed Veg Raita
Day 4	Dalia with Milk & Nuts	Coconut Water	Chapati + Mixed Vegetable Sabzi + Cucumber Raita	Yogurt with Flaxseeds	Lauki Soup + Besan Chilla
Day 5	Moong Dal Cheela + Mint Chutney	1 Apple	Millet Khichdi + Curd	Sunflower Seeds + Herbal Tea	Methi Dal + Bajra Roti
Day 6	Ragi Porridge with Almonds	1 cup Papaya	Jowar Roti + Bhindi Sabzi + Curd	Sprouts Chaat	Methi Thepla + Low-Fat Curd
Day 7	Vegetable Semiya Upma + Ginger Tea	Handful of Mixed Nuts	Multigrain Roti + Rajma + Mixed Salad	Buttermilk	Clear Veg Soup + Moong Dal Khichdi

Also Read: 7-Day Diet Plan for Weight Loss: Effect.ive Techniques

Low-Calorie Indian Breakfast For Weight Loss

Here are some of the best low-calorie Indian breakfasts for weight-loss vegetarians- 

• Vegetable Poha
• Sprouts Salad
• Moong dal chilla
• Upma
• Idli
• VegetabLow-Caloriew-caloriSnackan Snacks Options

You can simply enjoy these healthy snacks to maintain your health and weight. Here are some delicious low-calorie snack options that will keep you full longer.

• Low-fat yogurt
• Fruit plate
• Sweet Potatoes
• Popcorn
• protein energy bars
• Makhana 
• Nuts
• Sprouts Chaat
• Roasted Chickpeas

Also Read: How to Gain Weight the Right Way? Your Perfect Diet Chart for Weight Gain

Final Thoughts

Dieting is easy if you know what and how much to eat. Agree. You might agree to this. Eating the right way is all you have to do. Choose low-calorie, healthy foods without compromising the taste. Simply make your daily food healthy, using minimal oil and choosing whole grains and protein-rich foods. Track your calorie intake, drink more water, and eat smaller portions. Try these recipes and enjoy a balanced, low-calorie Indian diet!

FAQ’s

1. What is the lowest-calorie Indian meal?

Vegetable-based curries like saag, bhindi, or gobi are some of the lowest-calorie Indian meal options.

2. Which Indian meal is best for weight loss?

An Indian diet rich in lean proteins, whole grains, and plenty of vegetables, like Moong Dal Kichdi, vegetable pulao, and palak paneer, is a good option for weight loss. 

3. What are 10 foods that are low in calories?

The 10 low-calorie foods are broccoli, spinach, cauliflower, watermelon, berries, chicken breast, Greek yogurt, cucumbers, celery, and eggs. 

4. What Indian food is healthiest?

Healthy Indian food is rich in protein and lower in calories and saturated fats. Some healthy options include lentils, vegetables, whole grains, and lean protein.