421 Low Calorie, Weight Loss Indian Recipes

When it comes to sustainable fitness, weight loss veg recipes play a key role in maintaining energy while reducing unnecessary calories. These weight loss vegetarian recipes include smartly prepared dals, soups, sabzi, rotis, salads, and snacks that keep you full for longer and prevent overeating. By choosing cooking techniques like steaming, roasting, and sautéing with minimal fat, low calorie Indian recipes become ideal for healthy weight loss. Whether you are just starting your journey or maintaining your progress, incorporating healthy Indian meals into your diet makes weight management enjoyable, practical, and delicious—without feeling restrictive or boring.

bajra whole moong and green pea khichdi recipe |  khichdi for diabetes, high cholesterol, hypothyroidism, blood pressure, pregnancy  | healthy green pea bajra and whole moong khichdi with folic acid, Vitamin A, fibre, iron, protein

Swimming headlong into the world of dieting without arming themselves with the right information, people often end up going overboard with their weight-loss measures.

oats dosa recipe | oats dosa for weight loss | Indian oats dosa with urad dal | oats dosa – healthy breakfast

They strictly avoid their favourite dishes, go on crash diets, and end up spoiling their health and appetite in the long run!

tips for low calorie weight loss | low calorie Indian food

three grain paratha recipe | Indian ragi jowar paratha for weight loss | gluten free paratha | jowar, ragi and soya paratha

To guide you through your weight loss journey for a low cal lunch you could try some low cal parathas, dals, rice and raitas. Then some healthy low cal snacks for evening and Dinner can be low cal soups and subzis. End with some good low cal Sweets.

Low calorie Indian food | rotis, parathas and raitas

We ensure that these low calorie Indian food rotis, parathas and raitas are not only low calorie but healthy also. Some of the Low cal Indian food can include healthy fats which will make you healthier like full fat curds. Given below are some of my favorite recipes.

1. Multigrain roti 

2. Oats Roti

3. Rotla

4. Bajra Roti

5. Veg raita

bajra roti recipe | bajre ki roti | healthy pearl millet roti | Rajasthani bajra roti | Sajje Roti

Low calorie Indian Soups

masoor dal and paneer soup recipe | masoor dal soup for weight loss | healthy dal paneer soup 

This section includes newer and more innovative recipes. It has variants of traditional dishes as well as new ones, covering the whole gamut of the meal spread, ranging from soups and snacks to desserts.

Quick Low Calorie Recipes for Weight Loss | quick low cal Indian food |

Just back from shopping and do not have enough time to cook? But if you are on a weight loss diet, it's not a good call to order from outside. This section on quick low calorie recipes will solve your problem.

til masala khakhra recipe | healthy khakhra | spicy sesame wheat khakhra | how to make Gujarati masala khakhra at home

Here we have recipes that can be made in minutes and are very less tiring. If you’re craving for some spicy dinner then you can make this Matki Sabzi.

matki sabzi recipe | Gujarati dry matki sabzi | sprouted matki ki sabzi | matki sabzi

corn palak sabzi recipe | sweet corn spinach sabzi | healthy corn spinach vegetable |  Healthy Corn Palak Sabzi has palak and sweet corn. Palak is one of the fat-free ways of adding antioxidants antioxidants like vitamin C, vitamin A and folate. These together will work to keep your heart free of diseases.

Low Calorie Snack Recipes for Weight Loss | low cal snacks for Indian food

When we think about snacks we always visualize something that is deep fried or loaded with potatoes. Check out our section on Low Cal Snacks that are fit to be consumed by people on a weight loss diet.

bajra carrot onion uttapam recipe | bajra uttapam | bajra onion uttapam breakfast recipe | healthy bajra uttapam

Recipes like Chola Dal Panki where chola dal is used instead of rice flour making it much healthier than the traditional panki.

chola dal panki recipe | Gujarati lentil pancake in a banana leaf | healthy chola dal pancake

Let’s give a healthy twist to the evergreen Aloo Tikki! Using sprouted moong increases the nutrient-value by at least 15 per cent, while coriander and mint give an aromatic spin to the tale. Serve these fibre-rich Sprouts Tikkis hot and crisp, as soon as you prepare them.

sprouts tikki recipe | protein rich moong sprouts tikki | healthy sprouts cutlet

Low Calorie Sweets and Dessert Recipes

Low calorie sweets and desserts may sound strange. But yes it’s true that we can make low calorie sweets and healthy desserts too.

date walnut balls recipe | khajur akhrot balls | 3 ingredient vegan date nut balls | sugar free date nut balls | with 10 amazing images.

Thanks to sweet and sticky dates, this sweet requires no sugar, which means it is not too high on calories. On the other hand, this 3 ingredient vegan date nut balls tops the charts on nutritional aspects. Dates are rich in fibre, antioxidants and natural sugar, while also being low in sodium, it can be enjoyed by those with high blood pressure too.

eggless date and almond cake | healthy Indian date almond cake | khajur badam cake recipe | with 28 images. After lots of hard work, we have finally found a healthy Indian date almond cake recipe. To make a cake without plain flour and sugar is not easy. Here in this eggless date and almond cake we have used dates as the sweetener and oats to bind the cake.

dates and oats kheer | oats and dates payasam | healthy dates and oats kheer | with 16 images. dates and oats kheer is an tasty kheer made with oats and dates, this is sure to satiate your cravings in a smart and healthy way. The oats and dates payasam does not use any sugar.

low carb Indian diet

bhindi peanut masala recipe | bhindi with shengdana | healthy ladies finger peanut Indian sabzi | One serving of bhindi peanut masala is low in carbs,  6.5 g, 2 % of RDA and high in folic acid (40% of RDA).

jowar roti recipe | jowar ki roti | jowar bhakri | healthy jowar roti | sorghum roti |

One jowar roti has 10.2 grams carbs, 3% of RDA, making it a low carb Indian flatbread.

Jowar roti is a great choice for those on a low-carb diet because its main ingredient, jowar (white millet)flour, is a complex carbohydrate. Complex carbs are digested more slowly than simple carbs, which means they don't cause a rapid spike in blood sugar levels. While not as low in carbs as some vegetables, jowar is a much healthier alternative to refined grains like wheat flour (maida). Its high fiber content also contributes to its low glycemic index, making it a better choice for maintaining stable energy levels.

The recipe's simple preparation method further supports its low-carb profile. Unlike other flatbreads that might use added fats or sugars, jowar roti is made with just jowar flour and salt. This minimalist approach ensures that the final product is a pure, nutrient-dense flatbread without any unnecessary additions that could increase the carb count. For those looking to manage their weight or blood sugar, serving this roti with a protein-rich vegetable curry is an excellent way to create a balanced, low-carb meal.

FAQs

1. Can I really lose weight while eating traditional Indian food? 

Yes — absolutely! Traditional Indian cuisine is naturally rich in fiber, protein, and spices. By choosing low-calorie Indian recipes like vegetable-based sabzis, dals, whole-grain rotis, and minimal-oil cooking methods (steaming, roasting, sautéing), you can enjoy authentic flavors while maintaining a calorie deficit. Our collection of 421+ low-calorie vegetarian recipes focuses exactly on this — delicious meals that support sustainable weight loss without feeling restrictive.

2. What are the best low-calorie Indian foods for weight loss? 

Top choices include:

• Lentil-based dishes (moong dal, masoor dal)
• Vegetables like lauki (bottle gourd), bhindi (okra), palak (spinach)
• Whole grains: bajra roti, jowar roti, brown rice, oats
• Sprouts, salads, and raitas
• Soups and light khichdi These are high in fiber and protein, low in calories, and keep you full longer. Many of our recipes highlight these ingredients with exact calorie counts.

3. How can I make traditional Indian recipes lower in calories without losing taste? 

Follow these simple modifications (as shared in our 8 tips section):

• Use minimal oil/ghee (1–2 tsp per dish) or switch to olive oil
• Replace cream with low-fat curd/yogurt or tomato-based gravies
• Choose steaming, grilling, air-frying, or pressure cooking instead of deep-frying
• Add more vegetables for bulk and flavor
• Use spices, herbs, lemon, and garlic generously
• Opt for whole grains (bajra, jowar, oats) instead of refined flour/maida All these techniques are used in our low-calorie rotis, parathas, dals, soups, and snacks.

4. Are rotis and parathas allowed on a low-calorie Indian diet? 

Yes — in smart versions! Choose multigrain roti, oats roti, bajra roti, jowar roti, or rotla instead of regular wheat/maida naan. Pair them with vegetable sabzi or raita. These options are fiber-rich, keep calories low (often 80–120 kcal per roti), and are very satisfying. See our dedicated low-calorie rotis & parathas section.

5. What are some quick low-calorie Indian snacks for weight loss? 

Great options include:

• Sprouts tikki
• Bajra carrot onion uttapam
• Chola dal panki
• Roasted makhana
• Veg raita or kachumber salad These are ready in under 20 minutes, high in protein/fiber, and under 150 calories per serving. Check our low-calorie snack recipes collection.

6. Can I include sweets or desserts in a low-calorie weight loss plan? 

Yes — in moderation and with healthier twists! Try our sugar-free recipes like:

• Date walnut balls
• Eggless date & almond cake
• Oats & dates kheer (no sugar) These use natural sweetness from dates/fruits, whole grains, and minimal fat. Perfect for satisfying cravings without derailing your progress.

7. Is Indian food suitable for a low-carb diet? 

Definitely — many options work well. Focus on:

• Jowar/bajra rotis (very low carb)
• Vegetable sabzis (bhindi peanut masala, lauki-based dishes)
• High-protein dals and sprouts
• Avoid rice and potatoes in excess We have a dedicated low-carb Indian diet section with practical recipes and explanations.

8. How many calories should I aim for daily on an Indian vegetarian weight loss diet? 

Most people lose weight safely with 1200–1500 calories per day (women) or 1500–1800 (men), depending on age, activity, and goals. Our recipes include calorie info per serving so you can mix and match easily. Combine with daily exercise and small, frequent meals (every 2–3 hours) for best results.

9. Why choose homemade low-calorie Indian food over restaurant or packaged options? Homemade lets you control oil, sugar, and portion sizes — solving ~80% of weight-loss challenges. Restaurant dishes often use excess ghee/cream; packaged foods are high in hidden calories/sodium. Cooking at home (as emphasized in our tips) ensures fresh, nutrient-dense meals without compromising taste.

10. How soon can I expect weight loss results with these low-calorie Indian recipes? With consistent use (1200–1500 cal + exercise), most people see 0.5–1 kg per week safely. Results vary based on starting weight, metabolism, and adherence. Focus on sustainable habits rather than crash dieting — our recipes are designed for long-term enjoyment and health.

Enjoy our Low Calorie Weight Loss Indian Recipes | low calorie Indian food | and other low calorie recipe articles below.

Low Calorie, Weight Loss Basic Recipes

Low Calorie Chutneys

Low Calorie Dals, Kadhis

Low Calorie Dinner

Low Calorie Dips, Sauces

Low Calorie Drinks

Low Calorie International Recipes

Low Calorie Lunch, Indian

Low Calorie Rice / Pulao / Khichdi / Biryani

Low Calorie Rotis Parathas

Low Calorie Salads & Raitas

Low Calorie Soups

Low Calorie Subzis