12 Low-Calorie Indian Foods

India’s food history is renowned for its strong flavors, aromatic spices, and many different ways of cooking. There are a lot of healthy, low-calorie Indian foods that taste great and are good for you. As you people love my previous blog over low calorie food so I thought I should post one more for you. Indian food has a lot of recipes that are inherently light, healthy, and very filling. If you’re trying to lose weight, remain fit, or just eat better, Indian food is a great choice.

If you’re trying to control your calorie intake responsibly, this detailed manual will guide you by way of 12 low-calorie Indian dishes that will satisfy your hunger without weighing you down. This is a whole guide for your clean-eating journey because each dish has information on the calories, health advantages, how to make it, and how to make it even healthier.

Table of Contents

Vegetable Idli (Soft, Steamed & Just 40–45 Calories Each)

Idlis are one of the lightest and most nutritious morning foods in India. They are steamed, oil-free, and very easy to digest. Adding grated carrots, peas, and cabbage adds fiber and nutrition without adding calories. low calorie Indian food

Why Vegetable Idlis Are Perfect for a Low-Cal Diet

Zero oil, zero frying
Light on the stomach and perfect for those with acidity
Keeps you full due to complex carbs
Excellent pre-workout meal

Health Tip:

For a healthy breakfast full of protein, serve with coconut chutney or sambar.

Vegetable Raita (Cooling, Crunchy & 70–90 Calories per Bowl)

People often forget about raita, a healthy Indian side dish. You can add it to any meal. Raita will keeps you hydrated and helps with digestion. You can use low-fat Curd, cucumbers, carrots, onions or beets to make it. Indian low calorie recipes

Benefits of Veg Raita

Good for intestinal health
Low in carbs and calories
Fills you up Without making you eat too much
Helps you stop craving food

How to Make it Healthier

Use hung curd or homemade curd and avoid adding sugar.

Methi Thepla (Soft, Wheat-Based & 110–130 Calories Each)

Gujarati methi thepla is a low-calorie food that doesn’t get enough credit. It is made with whole wheat flour, fenugreek leaves, yogurt, and very little oil. It tastes good but is quite light. guilt free Indian foods

Why Methi Thepla is a Smart Choice

Methi has a lot of fiber.
It has a low glycemic index, which keeps Sugar levels constant.
It’s easy to take to work or on the go.
Helps you lose weight

Pro Tip:

Use 1 teaspoon oil for 5–6 theplas to keep them soft yet low-fat.

Tomato Shorba (Comforting, Tangy & Just 60–80 Calories per Bowl)

Tomato shorba is a traditional Indian soup that uses tomatoes, garlic, cumin, pepper, and coriander. To make a comforting, low-calorie bowl, All of the ingredients are cooked together. healthy Indian dishes

Why Tomato Shorba is Great for Weight Management

Natural immune system booster
Hydrating and light
Satisfying before a meal

Best Time to Enjoy

Evenings or before lunch to reduce calorie intake.

Oats Moong Dal Chilla (Protein-Packed & 130–150 Calories)

A modern twist to the classic chilla, this variation uses a mixture of soaked moong dal and powdered oats, resulting in a crispy, high-protein, low-calorie dish. Indian food for weight loss

Why This Chilla Works for Weight Loss

High in plant-based protein
Very filling
Controls insulin spikes
Great for breakfast or dinner

Healthy Variants

Add spinach, bell peppers, or grated zucchini.

Mixed Dal Khichdi (Wholesome & 160–180 Calories per Bowl)

Khichdi is the ultimate comfort food. When made using a mix of dals, minimal ghee, and vegetables, it becomes a balanced, low-calorie super meal. low calorie veg food

Benefits of Mixed Dal Khichdi

Because of its high protein and fiber content, it is perfect for the days you need to recover.
It is also easy to digest and packed with minerals.
Your hunger pangs will be less frequent.

Healthy Twist:

Replace rice with millets like foxtail or little millet for even fewer calories.

Vegetable Handvo (Savory Baked Snack & 80–100 Calories per Piece)

Vegetable and lentil handvo is a baked dish from Gujarat. It’s one of the healthiest Indian snacks because it’s flavorful, low in oil and full with Protein. low fat Indian dishes

Why Handvo is Perfect for Healthy Snacking

Packed with plant protein
High fiber content
Perfect for those watching their weight in the evenings

Enhance Nutrition

Add lauki, carrots, and spinach for added moisture and vitamins.

Palak Soup (Iron-Rich & 70–90 Calories)

This bright-green soup combines spinach, garlic, onions, and a little butter (optional) blended into a smooth, creamy consistency without cream. low calorie diet India

Why Include Palak Soup in Your Diet

Great source of iron
Supports metabolism
Fills you up quickly
Low-carb and low-fat

Best Served With

Whole wheat crackers or a small salad.

Masala Bajra Roti (Hearty & 100–120 calories per Roti)

Bajra (pear millet) Roti is an ancient Indian superfood loaded with fiber, minerals, and natural warmth. It’s ideal for those Wanting a filling yet low-cal meal. Indian low calorie recipes

Nutrition Benefits

As a result of slower digestion, hunger levels are reduced.
Gut health is improved.
Weight control is improved.
Alcohol- Free choice

Tip:

Serve with curd or garlic chutney.

Sprouted Moong Salad (Refreshing & 80–100 Calories)

Made with sprouted moong beans, tomatoes, onions, coriander, and lemon, this salad is refreshing and protein-packed. healthy eating Indian recipes

Sprouts Are Great for People Managing Their Calories:

They aid digestion and metabolism
They are the ideal snack to have before lunch
These are nutrient dense and low in calories
They keep you going all day long

How to Make It Better

For added antioxidants, try adding pomegranate seeds.

Tawa Tandoori Chicken (Smoky, Lean & 150–170 Calories per Piece)

Tandoori chicken is a great low-calorie option for people who don’t like Meat. Just don’t deep fry it; cook it on a tawa or in the oven instead. low calorie Indian breakfast

Health Benefits

Lots of lean protein
Low fat because of the yogurt marinade
No breadcrumbs or flour
Good for building muscle and losing weight

Serving Suggestion

Combine with mint Chutney and grilled veggies.

Vegetable Daliya (Filling & 150–170 Calories per Bowl)

A complete, healthy, Low-calorie meal is daliya (broken wheat) cooked with vegetables, curry leaves, and mild spices. low calorie meals India

Why Daliya is Perfect for Daily Diet

Helps with digestion
Low Glycemic index
High fiber for fullness
Perfect for dinner or breakfast

Pro Tip:

Add bottle gourd or zucchini for extra moisture.

How Indian Low-Calorie Foods Help You Lose Weight Naturally

Full of Fiber : Whole grains, lentils, and a lot of Indian Veggies are good for digestion and can help you lose your appetite.
Full of Protein: Moong dal, millet dishes, sprouts, and tandoori chicken are beneficial for your muscles and can help you lose weight.
Not many harmful fats: Steaming, baking, and sautéing food keeps the calories low and the taste good.
This has a lot of spices and antioxidants: Turmeric, cumin, coriander, pepper, and ginger are all natural items that help the body get rid of impurities.
Good for keeping track of portions: Indian thalis make it easy to mix and match small, balanced amounts of food so you don’t eat too much.
Advice to : Tandoori chicken is a great low-cal choice for people who don’t eat meat. It’s better to cook it on a tawa or in the oven than to deep fried it.

Keep Indian Meals Low-Calorie

Instead of 3–4 tsp oil each dish, use 1–2 tsp.
Use whole wheat or millet flour instead of refined flour.
Cut back on sugar, cream, butter, and fried foods.
Choose steaming, baking, and roasting over deep frying.
Add lemon and herbs for taste without adding calories.
Eat salad or soup before meals.

FAQs About Low-Calorie Indian Foods

Can Indian food really help with weight loss?

Absolutely. When cooked with less oil and more vegetables, Indian food becomes one of the most balanced diets in the world.

Are Indian breakfasts healthy for weight loss?

Yes. Upma, poha, idli, oats chilla, and daliya are excellent low-calorie breakfast choices.

Which Indian foods should I avoid if counting calories?

Poori, samosa, kachori, butter naan, creamy gravies, halwa, pakoras, and heavy parathas.

Is rice good for weight loss?

Yes, when you eat in controlled quantities like earlier you used to eat 4 roties now you make it just 2. For optimal results, choose brown rice, red rice or Millets.

What is the best low-calorie Indian snack?

Sprouts salad, roasted chana, puffed rice bhel, tomato soup, and vegetable dhokla.

Conclusion

Eating healthy doesn’t mean you have to stop eating Indian food, which is full of great flavors. You don’t have to worry about calories or gaining weight if you make smart decisions and cook light meals every day.

These 12 low-calorie Indian meals show that you can eat traditional, comforting, and tasty foods and still be healthy. These meals are great for you if you want to lose weight, stay healthy, or just learn how to eat better. They have the right amount of nutrients, taste, and satisfaction.

Stay Fit the Flavorful Way: 12 Low-Calorie Indian Foods You Can Enjoy Every Day Without Guilt