Healthy Indian Recipes

Find healthy, delicious authentic and Indian-inspired recipes, from the food and nutrition experts at EatingWell.

Most Popular

Coconut Chai-Spiced Overnight Oats

Give basic cinnamon oatmeal a spice upgrade with the warm and toasty notes of chai. Coconut milk makes these overnight oats ultra-creamy and delicately sweet too.

Curried Lentil Stuffed Squash

Rating: 4.57 stars
7
In this stuffed squash recipe, a spicy red lentil curry stew fills acorn squash. If you find them at your market use tasty jarred piquillo peppers in this.

Curried Potato Salad

In this healthy and creamy potato salad recipe, yogurt replaces half of the mayo and we keep the potato skins on for more fiber and potassium. Red bell pepper and green peas add even more color to the yellow-tinted potato salad.

Easy Chicken Tikka Masala

Rating: 5 stars
1
It's hard to believe you can get such a full-flavored, deeply spiced chicken tikka masala in just 30 minutes, but we did it! And, like the title says, this classic chicken tikka masala recipe really is as easy as it gets.

Mango Lassi Pie

Inspired by a lassi, India's version of a yogurt-based fruit smoothie, this healthy frozen pie recipe gets flavor from a generous amount of cardamom and lime zest. Look for the ripest Ataulfo mangoes, sometimes called champagne or honey mangoes, because they're less fibrous and more flavorful than the more common Tommy Atkins variety. Top this healthy dessert with a dollop of whipped cream if you like.

Indian Grain Bowls with Chicken & Vegetables

Rating: 5 stars
2
Look forward to a week of healthy, flavorful lunches with these high-protein meal-prep grain bowls. We're using bulgur wheat, which cooks up quickly and is higher in fiber than rice, but feel free to swap in any whole grain you prefer. The bowls are topped with broiled chicken (from our popular Indian-Spiced Chicken Pitas recipe) and cilantro chutney (see Associated Recipes). To balance the heat of the chutney, dress these bowls with a squeeze of fresh lime juice just before serving.

Chicken & Celery Root Tikka Masala

In this 5-ingredient healthy recipe, celery root replaces traditional potatoes for an easy Indian-inspired chicken dinner with a creamy spiced tomato sauce. Pick your favorite jarred Tikka Masala sauce. Serve over brown basmati rice or with warm naan and steamed green beans.

Cilantro Chutney (Kothmiri Chatni)

Rating: 5 stars
1
Indian chutneys (or chatnis) are savory, vibrant and exploding with flavor, with a thin, saucy consistency. In this green chutney recipe, cilantro creates the basic sauce that serves as a condiment for many Indian snacks, street foods and sandwiches. The serrano chile gives it quite a blast of heat, so use less if you like a tamer sauce. Try this chutney in place of your favorite hot sauce.

Indian-Style Mustard Greens & Kale with Toasted Naan

This healthy appetizer recipe features tons of dark leafy greens cooked with chile, ginger and turmeric and topped with the Indian cheese, paneer. If you want to serve it like a flatbread, brush whole naan lightly with olive oil and toast on a grill pan until lightly charred on both sides. Top with greens and cheese.

Slow-Cooker Indian Lamb & Butternut Squash Stew

We call for lamb shoulder because it's tougher than other cuts and holds up well throughout the long cook time. If you can't find shoulder, use boneless leg of lamb in this slow-cooker butternut squash stew.

Curry-Lime Chicken Kebobs

Thanks to a yogurt-based marinade, these chicken kabobs are especially tender. The curry powder lends a kick without too much heat, and to please the vegetarians at your table, you can simply grill the chicken and vegetables on separate skewers.

Cashew Butter Chicken Masala

Rating: 5 stars
2
Butter or even heavy cream usually gives butter chicken its rich, satisfying quality. In this healthy version of a butter chicken recipe, cashew butter creates an equally luxurious texture. Chickpea flour thickens the sauce, but is optional if you don't have it on hand. For weeknight speed, marinate the chicken ahead of time and you can have this dish on the table in about 30 minutes. Serve with steamed spinach and basmati rice.
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Inspiration and Ideas

Tofu, Chicken & Eggplant Curry
Rating: Unrated
3
This tofu curry recipe has a rich and spicy tomato-based sauce studded with cubes of pressed, baked tofu. Serve with brown rice and naan bread to sop up any remaining sauce.
Roti Bread
Roti is a flattened bread that originated in India. It's cooked on a griddle or skillet on your stove and can be eaten alongside any meal, or used as a base for vegetables or curries. If you're grilling a main dish, try cooking the roti bread on the grill!