34 Healthy Indian Meal Prep Recipes (under $3 per serving)

Looking for a cheaper, healthier, and more delicious way to feed your family? I have been there. As a busy person, I know the importance of feeding your household nutritious food on a budget. I am excited to share 34 healthy Indian meal prep recipes for $3 per serving.

34 Healthy Indian Food Recipes       

A lot of these are very budget-friendly, easy meal prep ideas making grocery shopping a whole lot better! 

1. Vegetable Semolina Porridge

Rava Upma is a traditional breakfast in south India, prepared with sooji (Rava), spices, and various vegetables. This Vegetable Semolina Porridge is served with coconut chutney & coffee, but it tastes great even without it. Adding lots of vegetables makes this vegetable upma which is filling and a wholesome meal for the day.

2. Veggie Packed Dosa

This easy dosa recipe is perfect for an Indian-inspired healthy breakfast. It’s packed with veggies and uses fresh flavors from the south. You can cook the dosa’s and quickly reheat them in the microwave or prep the batter and leave it in the fridge, so they’re ready to cook.

3. Bathua Paratha (Flat Breads) 

Bathua Paratha is one of the most popular parathas (flat-breads) of Indian cuisine. Try adding some greens to get some morning vegetables in. They’re also freezer-friendly, so they’re perfect for double batching and freezing for later down the line.

4. Savory Dosas with Coconut Chutney

This Dosa with Coconut Chutney recipe is a classic southern Indian breakfast that’s very traditional and delicious. It’s gluten-free and only requires a few ingredients. You can also try a homemade coconut chutney to mix in some tropical flavors.

5. Kara Podi Kozhukattai (Rice Flour Dumplings)

These Kara podi kozhukattai spiced rice-based “dumplings” are a delicious, flavourful breakfast idea. They’re freezer-friendly once prepared or cooked, so you can easily double batch them for next week!

6. Traditional Chicken Rogan Josh

In northern Indian (Kashmir) where rogan josh originates, tomatoes aren’t added to a rogan josh. Traditionally it’s also made with lamb or goat, but this Chicken Rogan Josh takes all the traditional spices and sauce and combines it with chicken. 

This recipe is super healthy and a great source of antioxidants, probiotics, and proteins. The great thing about this recipe is that the flavors intensify the next day, making it perfect.

7. Beef Kheema (Indian Ground Beef with Peas)

The beef Kheema is packed with delicious spices and vegetables. It’s an ideal choice for your meal plan because it only takes 10 minutes to make and uses common fresh ingredients you will most likely use in another recipe. If you’re looking for easy ground beef meal prep ideas, this one is perfect for you!

8. Instant Pot Chicken Vindaloo

An insanely delicious Instant Pot Chicken Vindaloo made with chicken thighs and toasted spices. All the warm, smokey spices combine to create a silky smooth sauce packed full of flavor. This is one of my favorite instant pot meal prep recipes!

9. Mangalorean Prawn Curry

This Mangalore shrimp or prawn curry is made with a coconut base. It is deliciously spicy and goes very well with boiled rice. Perfect for tropical lunch or dinner.

10. Spicy Indian Pan-Fried Salmon

This spicy Indian pan-fried salmon is quick and easy to make, spicy, and ridiculously tasty! It’s loaded with flavor and great for weeknight dinners! This is a unique take for a pescatarian meal prep idea!

11. Keto Coconut Chicken Curry

Have you been missing your favorite Indian takeout meal? Then this keto coconut chicken curry recipe is for you! It’s surprisingly easy to make at home. 

Coconut curry chicken is rich and warming, with a little spice and a whole lot of coconut cream curry flavor. I serve this keto chicken curry recipe over cauliflower rice for a classic taste, but it would also be fantastic over zoodles!

12. Chicken Tikka Masala

This Chicken Tikka Masala Recipe is so easy to make at home using simple and delicious ingredients like fragrant spices, tomato sauce, onion, garlic, ginger garlic paste cream, and butter. Filled with tender, juicy, marinated chicken pieces swimming in a rich, aromatic, and creamy curry sauce, the whole family will love this restaurant-quality chicken tikka masala recipe. This is one of my favorite healthy chicken meal prep ideas!

13. Keto Butter Chicken

This easy keto butter chicken recipe features a simple, quick marinade and rich butter chicken sauce! Learn how to make butter chicken for an Indian feast at home. This is one of my favorite one pot meal prep ideas!

14. Whole Masoor Dal (Brown Lentils)

Lentils are an incredible way of eating a high fiber and protein diet! Masoor Dal is one of the easiest, most flavorful dump-and-go vegan lentil recipes that can be made stove top or in an Instant Pot. It pairs well with rice, naan, paratha, or by itself with vegetables.

15. Mix Vegetable Daliya

Mix Vegetable Daliya / Dalia khichdi – Bulgur Pilaf is a savory, easy recipe to make for breakfast, lunch, or dinner! These healthy grains are so delicious; you will forget you are eating a healthy meal. Loaded with nutrients like protein, fiber, and vitamins, this is truly an Indian superfood that you’ll love feeding to your family.

16. Instant Pot Chana Masala (Chickpea Curry)

This Instant Pot Chana Masala (also called Punjabi Chole Masala or Chickpea Curry) is a spicy, flavor-packed dish of chickpeas, tomatoes, and spices that takes less than 30 minutes. This is a great freezer meal prep idea because of how well the curry reheats.

17. Traditional Sarson Ka Saag

Sarson ka saag or spicy mustard greens is a traditional North Indian saag to cook. Mustard greens are cooked along with onion, ghee, and other leafy vegetables. Making this in an instant pot makes it very easy to make and takes under 30 minutes. With an aromatic tempering of ginger garlic paste, cumin seeds, and ghee, this Punjabi Sarson da saag is a winter delicacy.

18. White Urad Dal Recipe {Instant Pot & Stovetop}

Instant pot split white urad dal is mild spicy Indian lentil curry pair with white rice. Cooked with basic spices, this white urad dal tadka is gluten-free & vegan.

19. Vegan Baingan Bhartha

Baingan Bhartha (mashed eggplant) pronounced bane-gun baar-tuh is generally associated with North Indian food. It is usually prepared by roasting a whole Baingain (eggplant) with skin and stem intact over an open fire or charcoal imparting a delicious smoky flavor. It is then cooled, peeled, mashed and roasted with spices. 

This recipe is made easier by using an oven to bake the eggplant. You can eat it naan or as bruschetta over Italian bread for a fusion Indian twist. It’s vegan, gluten-free and delicious! This is one of my favorite healthy vegan meal prep recipes! This is also great if you’re trying to find vegan keto recipes!

20. Savory Aloo Tikki’s (Potato patties)

It’s easily made with spices right in your kitchen pantry. Savory Aloo Tikki is so versatile as you can eat it traditionally or with a fusion Indian twist.

21. Kalan biryani (mushroom biryani)

Don’t miss this one-pot mushroom Kalan biryani to share with friends and family over your dinner gathering or a lunch treat. The guests for sure will be wowed, and for you, an easy peasy recipe.

22. Vermicelli Upma (Noodles) 

This vermicelli upma is a hearty Indian dish. Made with veggies and spices, it is nutritious and a tasty recipe.

23. Eggplant Coconut Curry

Spicy coconut curry with creamy chickpeas, warm spices, and roasted eggplant, the Eggplant Coconut Curry is so flavorful.

24. Instant Pot Aloo Matar (Potato and Pea Curry)

Aloo Matar is a delicious Indian Potato and Peas Curry. This easy and scrumptious Indian Vegetable Curry is made with basic pantry staples. Paired with steamed white rice, this vegan curry makes an ideal dinner choice.

25. Sweet Potato Chickpea Curry

Sweet potato chickpea curry makes a delicious and nourishing lunch or dinner. It’s easy to make and can be made ahead.

26. Kadhai Paneer

Kadhai Paneer is prepared by cooking Cubed cottage cheese and bell peppers in a delicious onion-tomato curry flavored with special Kadhai Masala.

27. Instant Pot Rajma Masala

Rajma masala is a delicious Indian curry made by slow-cooking red kidney beans in a rich and flavorful vegetable gravy called curry masala. Tender, melt-in-your-mouth kidney beans give hearty and comforting texture to this sultry Indian Curry. 

28. Instant Pot Yellow Moong Dal Tadka Fry

This recipe of Moong Dal Tadka Fry is one of the most popular and easy meal prep ideas. It forms an excellent accompaniment for the staple roti, sabzi (Indian bread with veggies). And it tastes great with rice. It is one of the easy meal prep ideas you think of when you think Ghar ka khana (home-cooked meal).

29. Air Fryer Vegetable Seekh Kebab

Veg Seekh Kabab is a vegan/vegetarian adaptation of famous minced meat kababs. This is made by making cylindrical logs from veggies, soya chunks/jackfruit with spices. These logs are then air fried or baked or fried. This is one of my favorite air fryer easy meal prep ideas!

30. Curry Vegetable Quinoa

This curry vegetable quinoa is a healthy vegetarian lunch or light dinner. Curry vegetable quinoa has colorful vegetables with delicious Indian curry spices.

31. Instant Pot Dal Tadka (Creamy Lentil Dahl)

Creamy Lentil Dahl also known as Dal Tadka is a popular Indian yellow lentil curry. This wholesome, comforting lentil recipe is vegan and gluten-free. It is easy to make in Instant Pot or stovetop pressure cooker.

32. Aloo Methi Tamatar Sabzi (Potato Curry)

Aloo Methi Tamatar is delicious Indian Fenugreek, Potato, and Tomato delicacy. It is considered a special winter medicine and a well-suited natural help for basic cold because of its solid antiviral properties.

33. Vegetable Biryani Meal Prep Jars

Biryani is a flavorful Indian rice dish that’s perfect for meal prepping. By layering the ingredients in jars, you can have a convenient and delicious meal ready to go. The beauty of this recipe is that it’s easily customizable to your liking – feel free to use any combination of vegetables that you prefer.

34. Tandoori Tofu Wraps

These wraps are a delicious and healthy vegetarian option. The tandoori marinade infuses the tofu with incredible flavor, while the fresh vegetables and raita add a refreshing crunch. You can use store-bought tandoori spice blend, or make your own for a unique flavor profile.

Indian Food Prepping Tips

Growing up, my family never ate Indian food, but for the last two years, I’ve tried many different Indian restaurants where I live. Every time I go out, I come away with new easy meal prep ideas to make at home.

I’m a huge fan of making Indian food. It’s the perfect cuisine for so many reasons. Here are 6 tips I have to offer after making hundreds of different meal prep ideas. Try these on some of the recipes I shared above!

1. Make and freeze curries in a big batch – The most time-consuming part of making Indian food is slowly prepping whatever curry or stew base the recipe calls for. This usually requires a lot of chopping, several seasonings spices, and slowly layering the different ingredients. I recommend making a big batch of your favorite sauce and freezing extra servings. Then whenever you want, you can pull one out, reheat it, and toss in your protein of choice.
2. Use a food processor to chop vegetables – Indian recipes call for loads of different vegetables – usually chopped up. Doing all this with a knife is time-consuming, so I recommend using a food processor or blender to chop your vegetables.
3. Buy premade pastes – Nothing is better than truly homemade Indian food, but it can take forever to prep. Also, some recipes may call for ingredients that are hard to find or uncommon in grocery stores. Buying premade pastes and curries may not be as good, but it’s much faster.
4. Use low-fat coconut milk – Many curry recipes call for coconut milk to add a creamy texture. Using low-fat coconut milk is a great way to reduce fat content and make your recipes healthier!
5. Sneak in some beef if you aren’t against it – Cows are considered sacred animals in India, so it’s rare to ever see an Indian recipe with beef. If you aren’t morally against eating beef, swapping steak or ground beef into some of these recipes can be super tasty!
6. Use an air fryer – Many of these easy meal prep ideas call for you to cube up your chicken and add it to the stew or curry base. If you air fry your chicken first to make it crispy, it can create a great texture in your recipe!

Frequently Asked Questions

Conclusion

Indian food is now a staple in my easy meal prep ideas rotation. This guide of 34 recipes that cost less than $3 per serving is all made easier with time-saving batch cooking, portioning, and hacks. If you need more recipe suggestions, check out these high calorie meal prep recipes.

Nathaniel Lee

Nathaniel Lee is an avid cook, drawing on his decades of home cooking and fine dining experience. He is a contributing chef at Mashed, and his recipes and contributions have been featured in Tasting Table, Edible Arrangements, Insanely Good Recipes, and The Daily Meal.