70 Clean Eating Indian Recipes That Are Flavorful and Healthy

Healthy Indian cooking loves whole grains, fresh produce, and bold spices, making it ideal for anyone who wants food that feels good and tastes lively. The recipes below rely on minimal processed ingredients, lean proteins, and smart cooking methods like steaming, grilling, and baking. From breakfast to dessert, each dish slips easily into busy schedules while still celebrating regional traditions. Grab your spices and let’s get started.

1. Sprouted Moong Salad with Pomegranate

Sprouting mung beans boosts their protein and makes them easier to digest, perfect for a quick lunch. Toss the crunchy sprouts with pomegranate, cucumber, lime juice, and a pinch of chaat masala for zing. Serve chilled for an energizing start to the day.

2. Oats Idli with Carrot

Traditional idlis get a fiber upgrade when ground oats stand in for part of the rice. The batter ferments overnight, then steams into light cakes dotted with carrot for natural sweetness. Pair with coconut or tomato chutney for a balanced breakfast.

3. Quinoa Vegetable Upma

Replacing semolina with quinoa adds complete protein to this South Indian staple. Sauté mustard seeds, onion, and vegetables before folding in cooked quinoa and a squeeze of lemon. The result is fluffy, nutty, and ready in under 20 minutes.

4. Millet Pongal

Millet steps in for white rice without sacrificing comfort. Cooked with moong dal, ginger, and pepper, it forms a soothing porridge that’s easy on the stomach. A teaspoon of ghee and crunchy cashews give just enough richness.

5. Beetroot Raita

Grated steamed beetroot turns plain yogurt into a jewel-toned side dish packed with antioxidants. Lightly spiced with roasted cumin and mint, the raita cools the palate alongside spicy mains. It also doubles as a colorful dip for vegetable sticks.

6. Tandoori Grilled Chicken Breast

Skinless chicken breasts marinate in yogurt, paprika, turmeric, and ginger before hitting a hot grill pan. The yogurt keeps the meat moist while spices infuse deep flavor without extra fat. Serve with a side of cucumber salad for a light dinner.

7. Light Palak Paneer

Blanching spinach preserves color and nutrients, then it’s puréed with garlic and a splash of cashew milk. Using low-fat paneer trims saturated fat without changing texture. The dish pairs well with whole-wheat rotis.

8. Masoor Dal Tadka

Red lentils cook quickly, making this dal weeknight-friendly. A tempering of cumin, garlic, and dried chili poured over the top adds depth in seconds. Spoon over brown rice for a protein-rich meal.

9. Turmeric Cauliflower Stir-Fry

Bite-sized cauliflower sautéed with turmeric and mustard seeds creates a bright, anti-inflammatory side. Peas lend sweetness while keeping the dish light. It’s excellent tucked into wraps or served next to dal.

10. Baked Sweet Potato Samosa

Swapping frying for baking cuts oil dramatically. Mashed sweet potato, green chili, and cumin make a nutrient-dense filling encased in whole-wheat wrappers. Serve with mint-cilantro chutney for snack time.

11. Brown Rice Vegetable Biryani

Using brown basmati ups fiber while still delivering fluffy grains. Carrots, beans, and cauliflower cook with saffron and garam masala, creating aromatic layers. A sprinkle of fried onions keeps tradition alive without overwhelming oil.

12. Coconut Chia Kheer

Chia seeds thicken light coconut milk naturally, mimicking classic rice kheer texture. Cardamom and dates sweeten without refined sugar. Chill for a refreshing, calcium-rich treat.

13. Bajra Roti with Sesame

Pearl millet flour makes earthy, gluten-free rotis rich in magnesium. Sesame seeds add crunch and healthy fats. Enjoy hot off the tava brushed with a hint of olive oil.

14. Cucumber Peanut Salad (Kakdi Chi Koshimbir)

Maharashtrian koshimbir balances cooling cucumber with nutty peanuts and a dash of lemon. A tempering of mustard seeds and green chili lifts the flavor instantly. The salad is ready in five minutes and travels well for lunch boxes.

15. Lemon Coriander Soup

This light broth relies on fresh herbs, ginger, and citrus for immunity-boosting comfort. No cream means the soup stays low in calories yet fragrant. Sip it as a starter or pair with whole-grain toast for a light dinner.

16. Lauki Chana Dal

Bottle gourd keeps the stew hydrating while chana dal supplies slow-release protein. A tomato-onion base flavored with cumin and turmeric ties everything together. It’s comforting yet surprisingly light.

17. Steamed Fish in Banana Leaf

Wrapping marinated fish in banana leaf locks in moisture and infuses herbal aroma without oil. A blend of mint, cilantro, and green chili forms the paste coating the fillets. Steam for eight to ten minutes until the flesh flakes easily.

18. Chicken Saagwala

Boneless chicken simmers in puréed spinach and tomato, creating a protein-plus-greens main in one pot. Spices like cardamom and cloves lend gentle warmth. Serve with small portions of brown rice for balance.

19. Whole-Wheat Methi Thepla

Fresh fenugreek leaves fold into whole-wheat dough scented with cumin and turmeric. Thin rolling and quick pan-cooking mean minimal oil. Theplas stay soft for hours, making them great travel food.

20. Rajma Curry (Light)

Soaked rajma beans cook with tomatoes, ginger, and garam masala until thick and hearty. Using a pressure cooker shortens time without extra fat. A drizzle of lime brightens the final dish.

21. Ragi Dosa

Finger-millet batter mixed with a little urad dal ferments to create lacy, iron-rich dosas. They cook quickly and develop a pleasant nutty taste. Enjoy hot with sambar or chutney.

22. Tofu Tikka Skewers

Extra-firm tofu soaks up yogurt, paprika, and kasoori methi before grilling. Bell peppers add vitamin C and color. Serve as appetizers or tuck into whole-wheat wraps with mint relish.

23. Kerala-Style Avial

Avial celebrates seasonal produce—carrot, drumstick, and raw banana—gently cooked until tender. A sauce of coconut, cumin, and yogurt makes it creamy yet light. Tempered curry leaves add signature aroma.

24. Moong Dal Chilla Stuffed with Spinach

Blended soaked moong dal forms a high-protein batter for thin pancakes. A quick spinach sauté becomes the filling, turning the chilla into a handheld meal. Serve hot with tomato-garlic chutney.

25. Carrot Ginger Soup with Cumin

Roasting carrots deepens their sweetness before blending with fresh ginger. Toasted cumin seeds give the soup subtle smokiness. It freezes well, making batch cooking easy.

26. Spiced Mixed-Nuts Trail Mix

Bake nuts with turmeric, black pepper, and a drizzle of maple syrup for a crunchy snack. The blend travels well and supplies healthy fats and protein. Portion into small containers for controlled munching.

27. Green Peas & Mint Pulao

Sautéed onions, cloves, and cinnamon perfume the rice while peas add color and plant protein. Fresh mint stirred in at the end keeps flavors lively. Pair with cucumber raita for a quick lunch.

28. Bhindi Stir-Fry with Mustard Seeds

Quick, high-heat cooking prevents okra from turning slimy. A splash of lemon at the finish brightens the vegetable. The dish takes under fifteen minutes from prep to plate.

29. Jowar Khichdi

Sorghum replaces rice in this comforting one-pot meal, boosting fiber and minerals. Cooked with yellow moong dal, it reaches a creamy consistency. Temper with cumin and hing for digestive ease.

30. Paneer Tikka Lettuce Wraps

Grilled paneer lends smoky flavor while lettuce keeps carbs low. Add onions, peppers, and a drizzle of yogurt-mint sauce for crunch and freshness. They disappear quickly at parties.

31. Turmeric Ginger Lassi

Low-fat yogurt blends with turmeric, fresh ginger, and honey for a drink that soothes digestion. Black pepper improves curcumin absorption. Chill thoroughly before serving.

32. Sarson Ka Saag (Light)

Pressure-cooked mustard greens, spinach, and bathua retain nutrients and vibrant color. A modest amount of butter adds sheen without overdoing calories. Serve with makki roti brushed with olive oil instead of ghee.

33. Baingan Bharta

Roasting whole eggplants over an open flame imparts deep flavor without oil. The flesh mixes with tomatoes, onion, and spices for a hearty spread. It’s delicious scooped up with millet rotis.

34. Chickpea Sundal

Boiled chickpeas meet a quick tempering of mustard seeds, chilies, and shredded coconut. It’s a protein snack common during South Indian festivals. Enjoy warm or at room temperature.

35. Pumpkin Coconut Curry

Sweet pumpkin cooks quickly in a broth of coconut milk, turmeric, and cumin. The sauce thickens naturally as the vegetable softens. Serve with red rice for beta-carotene boost.

36. Grilled Tandoori Shrimp Skewers

Shrimp marinate in yogurt, Kashmiri chili, and garlic before quick grilling. The high heat locks in juiciness without extra fat. They make a speedy appetizer rich in lean protein.

37. Bottle-Gourd Herb Soup

Blending cooked bottle gourd with vegetable stock yields a silky, low-calorie soup. Fresh herbs lift the mild flavor. A swirl of roasted cumin adds warmth.

38. Lemon Poha

Flattened rice sautéed with mustard seeds, turmeric, and peanuts turns fluffy in minutes. A final squeeze of lemon keeps flavors bright. This dish is gentle on the stomach, perfect for busy mornings.

39. Sweet Corn & Spinach Sabzi

Frozen or fresh corn combines with spinach and cumin for a quick side packed with lutein and fiber. No thick gravy means vegetables remain the focus. It pairs well with quinoa rotis.

40. Kitchari Cleanse Bowl

Mung beans and rice simmer with turmeric and ginger into a soothing porridge. It’s gentle on digestion yet hearty enough for any meal. Customize with steamed veggies on top.

41. Cabbage Thoran

Thinly sliced cabbage cooks quickly with mustard seeds and turmeric. Fresh grated coconut adds texture and healthy fats. This Kerala side dish complements spicy curries nicely.

42. Whole-Wheat Masala Paratha

Whole-wheat dough mixed with chili, ajwain, and coriander forms soft, flavorful layers. Brushing lightly with oil during cooking keeps it supple without saturating fat. Serve hot with yogurt.

43. Baked Amritsari Fish

Traditional gram-flour batter is replaced by a dry spice rub to allow oven baking. Carom seeds and chili give authentic Punjabi flavor minus deep frying. The fillets cook in under fifteen minutes.

44. Honey-Garlic Chicken Tikka

A hint of honey balances garam masala and garlic in the yogurt marinade. Baking at high heat creates sticky, caramelized pieces without extra oil. These bite-size morsels disappear quickly at gatherings.

45. Mixed Bean Sprout Curry

Sprouted mung, moth, and lentils cook faster and boost nutrient availability. A thin tomato gravy keeps the dish light yet flavorful. Enjoy with millet chapati for complete protein.

46. Palak Soup with Moong Dal

Puréed spinach blends with cooked yellow moong for a velvety texture and extra protein. Ginger and black pepper add gentle heat. Serve warm on chilly evenings.

47. Moringa Leaf Stir-Fry

Moringa leaves pack calcium and iron, making this quick stir-fry a nutrient powerhouse. Brief cooking preserves their distinct taste and color. A squeeze of lime offsets the slight bitterness.

48. Quinoa Bhel Salad

Puffed quinoa replaces fried sev for crunch without excess oil. The usual bhel mix of vegetables and tangy tamarind makes it instantly familiar. Serve immediately so textures stay crisp.

49. Turmeric Quark Dip

German-style quark offers high protein with a creamy base for Indian spices. Turmeric and roasted cumin create a savory dip that beats store-bought spreads. Keep a batch ready for midday hunger.

50. Kala Chana Curry

Soaked overnight, kala chana turns tender while holding shape. A blend of tomatoes, onions, and amchur gives tangy depth. It’s filling enough to stand in as a main course.

51. Strawberry Rose Lassi

Fresh strawberries and a splash of rose water transform plain yogurt into a fragrant drink. Light honey sweetens without overpowering fruit flavor. Chill thoroughly for the best taste.

52. Date-Sweetened Carrot Halwa

Replacing sugar with puréed dates lowers glycemic impact while adding minerals. Slow-cooked grated carrots absorb almond milk and cardamom until jammy. Serve warm or at room temperature.

53. Spinach Besan Kadhi

Besan thickens tangy yogurt for a lighter version of traditional kadhi. Adding spinach boosts iron and color. Simmer gently to prevent curdling and serve over red rice.

54. Broccoli Almond Soup

Blanched broccoli blends with soaked almonds for natural creaminess without dairy. A pinch of nutmeg rounds out flavor. Pair with multi-grain toast for a light meal.

55. Millet & Yogurt Salad

Cooking millet until just tender keeps grains separate for salad texture. Cooling them before adding yogurt prevents clumping. Dill and cumin make it refreshing on hot days.

56. Grilled Paneer Skewers

Blending cilantro, mint, and lime creates a vibrant coating for paneer. Quick grilling caramelizes edges while keeping centers soft. They’re protein-rich party favorites.

57. Green Gram Pesarattu

Whole green gram soaked overnight blends to a smooth batter needing no fermentation. Spread thin on a hot griddle for a crisp exterior. Fill with onions and chilies for extra kick.

58. Watermelon Basil Chaat

Sweet watermelon meets savory chaat masala and fragrant basil in this hydrating snack. A handful of peanuts adds crunch and protein. Serve immediately for best texture.

59. Jackfruit Seed Curry

Pressure-cooked jackfruit seeds become tender and nutty, ideal for coastal curries. Coconut milk and tamarind strike a balance between rich and tangy. It pairs well with red rice appams.

60. Light Palak Makhani with Tofu

Substituting tofu for paneer lowers saturated fat while maintaining texture. Cashew paste stands in for heavy cream, keeping the sauce indulgent yet lighter. Serve with quinoa roti for extra protein.

61. Red Rice Vegetable Poha

Using red rice flakes introduces extra antioxidants compared with white poha. Quick steaming prevents breakage and keeps nutrients intact. A dash of lime brightens the finish.

62. Mushroom Matar Curry

Button mushrooms release savory juices that enrich a light tomato base. Green peas supply plant protein and sweetness. The curry thickens without cream thanks to blended onions.

63. Bajra Khakhra Crisps

Rolling pearl millet dough paper-thin and dry-roasting yields crunchy crackers. Carom seeds aid digestion and accent flavor. Store airtight for guilt-free munching.

64. Turmeric Lemon Rasam

Fresh lemon juice added at the end keeps vitamin C intact while turmeric lends color and benefits. Light lentil stock forms the base without heaviness. Sip as a palate cleanser or pour over steamed rice.

65. Cauliflower Rice Pulao

Pulsing cauliflower florets into rice-like granules slashes carbs. Quick sautéing with cinnamon, cardamom, and vegetables adds familiar pulao notes. Toasted nuts supply healthy fats and crunch.

66. Apple Cinnamon Raita

Sweet apple chunks folded into yogurt offer a cooling counterpoint to spicy dishes. Cinnamon complements fruit sugars and lends warmth. This raita doubles as a healthy dessert.

67. Curry-Leaf Lentil Soup

Yellow moong dal cooks quickly and purées to a silky consistency. Tempering curry leaves, mustard seeds, and garlic boosts flavor and aroma. Serve hot with a slice of rye bread.

68. Steamed Idiyappam with Vegetable Stew

Pressing fermented rice dough through an idiyappam maker forms delicate noodles that steam in minutes. A light coconut-milk stew with carrots and beans completes the meal. The duo is gentle yet satisfying.

69. Masala Chaas

Blending low-fat yogurt with water, salt, and spices creates a refreshing digestive drink. Roasted cumin and black salt bring classic flavor while mint cools. Serve well chilled, especially after spicy food.

70. Dark-Chocolate Ragi Brownies

Finger-millet flour sneaks whole-grain goodness into dessert without altering taste. Dark chocolate and mashed banana keep the brownies moist with less added sugar. Bake until edges set but centers stay soft for the best texture.