You are looking at an Indian menu and trying to make a smart choice. The pakoras look tempting. So does the tandoori chicken. Someone at the table says tandoori is the healthy option. But is tandoori food healthy in reality, or is that just something people say?
Short answer: yes, tandoori food is healthier than fried food in almost every way that matters. But there are a few honest caveats worth knowing. At Krish’s Indian Bistro in Sewell, NJ, the tandoor is the heart of our kitchen, so let us explain exactly why. For the full background on the oven itself, see our post on what is tandoori cooking, and for the bigger picture, read whether Indian food is healthy.
A tandoor is a deep, barrel-shaped clay oven that reaches temperatures of 700 to 900°F. Meat, paneer and vegetables are marinated in yogurt and spices, threaded onto long skewers and lowered inside. Breads like naan are slapped directly onto the hot clay walls.
The food cooks fast, from radiant heat on all sides, with nothing but air around it. No pan. No pool of oil.
Deep frying means dropping food into oil at around 350 to 375°F. Most fried Indian snacks are coated in batter or wrapped in pastry first. That coating is delicious, and it also acts like a sponge.
A samosa, a pakora or a piece of fried chicken can absorb a surprising amount of oil in just a few minutes, and oil is the most calorie-dense thing in any kitchen.
Three things work in its favor.
The fat drips off. Skewers hang vertically, so melted fat runs down and away. That is the opposite of a frying pan.
The marinade does the work of oil. Yogurt tenderizes the meat and keeps it juicy, so there is no need to add fat for moisture. The spices in it, like turmeric, ginger, garlic and cumin, add flavor without adding calories.
It cooks quickly. High heat sears the surface in minutes and locks in the juices, so the food stays moist without being greasy.
Tandoori food is a good choice. It is not a magic one. Keep these in mind.
Charring. Any time meat is cooked at very high heat, whether on a barbecue, a grill or a tandoor, some compounds form in the charred bits that are best not eaten in large amounts. A little char is part of the flavor. Just do not make heavily blackened meat an everyday habit. Yogurt and spice marinades are thought to help reduce these compounds, which is a nice bonus.
Salt. Marinades can be salty. If you are watching sodium, balance your plate with plain rice, salad and yogurt.
Butter on top. Some tandoori dishes and breads are brushed with butter or ghee before serving. You can always ask for it without.
Tandoori does not mean the sauce is light. Chicken tikka is lean. Chicken tikka masala is the same chicken in a cream-based sauce. Still delicious, just not the same thing nutritionally. If you like the flavor but want less richness, our post on Indian food without cream has plenty of ideas.
Naan is baked in the tandoor too, but it is made with refined flour. A whole wheat tandoori roti is the lighter bread. Our Indian bread guide explains the differences between each one.
If you want the best of the tandoor, look for:
Add a side salad, a bowl of raita and a lentil dish and you have a high-protein meal that is satisfying without being heavy.
Choosing tandoori is a good first step, but what goes around it matters just as much. A balanced plate usually has four parts: a lean protein from the tandoor, a vegetable (grilled onions and peppers, a fresh salad or a dry vegetable dish), a smaller portion of carbs such as rice or a single roti, and something cooling like raita or a squeeze of lemon.
If you are sharing, order one tandoori platter with a lentil dish and a vegetable instead of three creamy curries. Mint chutney and sliced onion salad add a lot of flavor for very little cost, so use them freely. Marinated meat is also very filling, so start with a smaller portion than you think you need and add more if you are still hungry.
No. A hot samosa or a plate of pakoras is one of life’s small joys, and nobody should feel guilty about it. The trick is balance. Share a fried starter across the table, then make the main part of your meal something from the tandoor, a dal or a vegetable dish.
At Krish’s Indian Bistro, our tandoori dishes are marinated ahead of time and cooked to order at high heat, so they arrive smoky, juicy and full of flavor. All our meat is halal.
You can see the tandoori section on our menu. Tandoori platters are also a popular choice for large tray catering, since they suit almost every guest. Lighter does not have to mean boring. Order online or reserve a table in Sewell, NJ and taste it for yourself.
