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Healthy Indian Recipes > Zero Oil Indian Recipes > Zero Oil Rice / Biryani / Pulao
14 Zero Oil Rice / Biryani / Pulao Recipes
Last Updated : 20 October, 2025
Zero Oil Rice, Khichdi and Biryani Recipes, Indian Veg No Oil Recipes
Pulao and Biryani are traditionally royal foods made using lots of oil, ghee, dry fruits, rich gravies, cream, coconut, curds, Paneer etc. Even simple delicacies like khichdi, though cooked in very little oil/ ghee are served with ghee poured over them! We have modified traditional recipes to a zero-oil form as well as developed a few new recipes to suit the Indian palate.
But it is no easy task either! Cooking with zero oil doesn’t mean only elimination fat, it also involves careful selection of ingredients (like Brown rice or bulgur wheat instead of white rice), tweaking the proportions accordingly and using appropriate cooking methods too!
Learn the magical zero oil way of cooking zero oil rice delicacies. While these recipes are zero oil or fat free, we do not recommend a complete zero oil or fat free diet. This is because some quantity of fat is needed for our body functions. It is when we consume excess fat, it gets deposited in the body and can be a ladder to many other diseases apart from weight gain and increased waist line. Instead avoid all the fried and processed foods and opt for small quantity (3 to 4 teaspoon) of olive oil, coconut oil or peanut oil. Check out Which Oils are the Healthiest.
Healthy Zero Oil Indian Rice and Biryani Recipes
In making pulao and biryani the first step is to substitute the white polished with brown rice. Learn how to make Brown Rice in a Pressure Cooker.
The glycemic index of brown rice is slightly lower than white rice and hence it is considered as a substitute to white rice. Once you have mastered the art of making brown rice, tossing other rice recipes is easy.
Paneer Mutter Biryani is a classic example of this. It’s a shahi treat to indulge into. The interplay of brown rice and low fat paneer with many Indian spices makes it a show-stealer. The green peas further add on fiber. Ensure to use fresh tomato pulp and not readymade tomato puree. The suggested serving size of this biryani is ½ serving.
Paneer Mutter Biryani | brown rice veg biryani | healthy paneer brown rice biryani | green peas brown rice biryani |
Why only Indian recipes? Mexican cooking too can be made healthy by the use of brown rice. Use less of brown rice and more of colourful veggies like we have done in the recipe of Zero Oil Mexican Rice. Here we have not added any fat and further added double the quantity of veggies than brown rice. This helps to reduce its calorie and fat count, while increasing its fiber count.
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Moreover, the more the veggies, the more the intake of antioxidants. These are compounds which help to reduce inflammation in the body and help use fight diseases by building a strong immune system. The rajma adds on to the protein intake and helps boost your metabolism, which aids in weight loss.
Healthy Zero Oil Indian Khichdi Recipes
Khichdi is the most comforting food and preferred as a light dinner by many of us.
Nobody will even guess that this Bohri Khichdi is made with brown rice. It has a layer of shahi white gravy but minus the fat laden ghee and cashews. The taste is by addition of onions and curd cooked with garam masala. Try it out.
Another healthy way and the best way is to replace the rice completely.
While the above brown recipes have been attempted to make slightly healthy, this Fada ni Khichdi is what we would suggest if you are aiming at weight loss. Made with broken wheat and no rice along with moong and veggies like tomatoes and green peas, it is fiber and protein laden too.
zero oil fada ni khichdi recipe | zero oil dalia khichdi | zero oil healthy moong dal lapsi khichdi |
If you notice all it requires is a little modification to the traditional recipes, to make a super tasty but healthy and oil-free rice recipe. Really, this collection of your favourite recipes cooked without oil is sure to bring a smile to your face and encourage you to put on your chef’s cap and treat yourself and your family to more joyous, healthier, tastier meals!
But remember to make these brown rice recipes a part of your diet as an occasional treat only. Even brown rice has carbs and these carbs should be balanced by more fiber and protein in diet.
We hope you enjoy our other Oil Free Sections listed below.
Zero Oil recipes
Zero Oil Rotis and Parathas Recipes
Zero Oil Dals, Kadhis Recipes
Zero Oil International Recipes
Zero Oil Salads Recipes
Zero Oil Snacks Recipes
Zero Oil Soups Recipes
Zero Oil Subzis Recipes
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Creamy Mushroom Risotto | Indian style Mushroom Risotto | Vegetarian Risotto | 🍄 Creamy Mushroom Risotto | Indian Style … More..
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07 May, 2018
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zero oil brinjal rice | healthy brown rich khichdi | pressure cooked no oil khichdi | Zero Oil Brinjal … More..
Recipe# 4162
12 September, 2014
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Bohri Khichdi | brown rice khichdi with toovar dal | healthy layered khichdi | Bohri Khichdi, also known as … More..
Recipe# 4175
14 May, 2018
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The use of vibrant red chilli flakes, mealy kidney beans, peppy capsicum and pungent garlic make the Mexican … More..
Recipe# 4177
29 May, 2014
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Truly royal! unlike the traditional method of adding loads of cream, ghee etc. To make this shahi recipe, … More..
Recipe# 4170
26 September, 2018
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An interesting way to serve brinjal and khichadi! Bharvan means stuffed, brinjal are stuffed with a spicy mixture … More..
Recipe# 4174
16 September, 2014
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Another dish with a combination of stuffed vegetables and khichdi, which are mixed together and pressure cooked till … More..
Recipe# 4176
18 September, 2014
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This dish is cooked in a traditional Indian deep iron pan called "handi". It is believed that cooking … More..
Recipe# 4171
18 September, 2014
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As the name suggests, this dish brims with Tarkari (vegetables) and the nutrients that they contain. To add to … More..
Recipe# 4172
05 September, 2014
calories per serving
calories per serving
how to cook brown rice in pressure cooker | how to cook brown rice Indian style | cooker … More..
calories per serving
Creamy Mushroom Risotto | Indian style Mushroom Risotto | Vegetarian Risotto | 🍄 Creamy Mushroom Risotto | Indian Style … More..
calories per serving
zero oil brinjal rice | healthy brown rich khichdi | pressure cooked no oil khichdi | Zero Oil Brinjal … More..
calories per serving
Bohri Khichdi | brown rice khichdi with toovar dal | healthy layered khichdi | Bohri Khichdi, also known as … More..
calories per serving
The use of vibrant red chilli flakes, mealy kidney beans, peppy capsicum and pungent garlic make the Mexican … More..
calories per serving
Truly royal! unlike the traditional method of adding loads of cream, ghee etc. To make this shahi recipe, … More..
calories per serving
An interesting way to serve brinjal and khichadi! Bharvan means stuffed, brinjal are stuffed with a spicy mixture … More..
calories per serving
Another dish with a combination of stuffed vegetables and khichdi, which are mixed together and pressure cooked till … More..
calories per serving
This dish is cooked in a traditional Indian deep iron pan called "handi". It is believed that cooking … More..
calories per serving
As the name suggests, this dish brims with Tarkari (vegetables) and the nutrients that they contain. To add to … More..
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