Biryani, one of South Asia’s most cherished dishes, is synonymous with indulgence and festive dining. Yet, its traditional preparation, laden with ghee, fried onions, and refined rice, makes it highly calorie-dense and unsuitable for frequent consumption among those pursuing weight management. With obesity and metabolic diseases on the rise, nutritionists are revisiting cultural dishes to strike a balance between taste and health. Nutritionist and weight-loss coach Mohita Mascarenhas has developed a modified biryani recipe that aligns with scientific insights on controlled fat intake and protein balance. Her approach emphasises two key adjustments: minimising ghee and pairing the dish with a low-fat Greek yoghurt raita, both supported by recent research into dietary fats, probiotics, and satiety mechanisms.Why the traditional biryani recipe might make you gain weightA standard biryani recipe typically combines white rice, high-fat meats, and ample amounts of ghee or oil, creating a dish that is rich in calories and saturated fat. One tablespoon of ghee alone contributes about 120 calories, the majority of which come from saturated fats. A Lancet study has indicated that diets high in saturated fat are associated with increased body weight and raised LDL cholesterol, both of which contribute to cardiovascular and metabolic risks. Moreover, restaurant-style biryanis often contain deep-fried onions, full-fat yoghurt, and heavy cream, further intensifying their calorie density.
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These ingredients create an energy surplus with limited fibre, slowing the feeling of fullness and encouraging overeating. As a result, while biryani may provide comfort and satisfaction, its traditional preparation often surpasses the body’s daily energy requirements, leading to gradual fat accumulation if consumed frequently without moderation. The problem lies not in the dish itself but in the disproportionate use of fats and refined carbohydrates that disrupt the balance necessary for maintaining healthy body weight.How to make biryani that supports weight-lossMohita Mascarenhas’ shared an Instagram reel on a weight-loss-friendly biryani that offers a refined version that balances traditional taste with nutritional awareness. It focuses on portion control, lean protein, and minimal use of fats while keeping the authentic aroma and layered texture of the dish intact.Steps to prepare the weight-loss-friendly biryani:Soak the rice: Wash and soak 200 g of basmati rice for 30 minutes.Marinate the chicken: Cut 400 g of boneless chicken breast into 1-inch cubes and marinate with 100 g Greek yoghurt, a handful of mint leaves, 2 tablespoons of Hyderabadi biryani powder, ½ teaspoon Kashmiri red chilli powder, and one ground cardamom. Refrigerate for 30 minutes.Prepare the onions: Finely chop 100 g of onions and fry them in 1 teaspoon of ghee either in an air fryer (120°C for 10–12 minutes) or on low heat in a cast iron skillet for 15 minutes until golden brown. Alternatively, use 4 tablespoons of store-bought fried onions to save time.Cook the rice: In 1 litre of water, add ½ teaspoon shah jeera, 4–5 peppercorns, 1 stick cinnamon, 1 crushed cardamom, 3 cloves, 1 bay leaf, and 2 teaspoons of salt. Bring to a boil, add drained rice, and cook on low heat for 10–12 minutes. Drain and set aside.Prepare saffron milk: Combine 2 teaspoons of warm milk with a pinch of crushed saffron and keep aside.Assemble the biryani: In a large pot, heat 1 teaspoon of ghee, sauté 100 g sliced onions until golden, and add a layer of marinated chicken followed by a layer of cooked rice.Final layering: Pour the saffron milk and 1 teaspoon of ghee, then sprinkle fried onions, mint, and coriander leaves. Spray rose or kewra water, cover with a lid, place a tawa beneath the pot, and cook for 30 minutes on low heat.Prepare the raita: Mix 300 g of low-fat Greek yoghurt with finely chopped cucumber, tomato, onion, and green chilli. Add mint, coriander, and salt to taste.This recipe produces four balanced servings, each averaging around 400 calories and approximately 30 g of protein. The limited ghee use, high-protein chicken, and probiotic-rich raita help maintain flavour while supporting metabolic balance and satiety.Nutritionist tips: Make biryani healthier with two simple changesMascarenhas’ approach draws upon two principles grounded in scientific evidence: restrained use of ghee and the strategic inclusion of yoghurt-based raita. Her recommendation to limit ghee mirrors the findings of a study published in the International Journal of Ayurvedic Medicine, which found that moderate consumption of cow ghee (about 15 g daily) did not adversely affect lipid or glucose levels in healthy adults. This indicates that portion control, rather than total exclusion, is key in managing dietary fats. Mascarenhas’ decision to use only one teaspoon of ghee reflects this balanced perspective, allowing flavour retention without exceeding healthy fat thresholds.Her advice to pair biryani with a low-fat Greek yoghurt raita is equally substantiated. A systematic review published in the International Journal of Obesity found that regular yoghurt consumption was linked to lower body mass index, smaller waist circumference, and reduced obesity risk. The high protein and probiotic content of yoghurt promote satiety and aid gut health, both of which contribute to weight regulation. In the recipe, the raita complements the biryani by introducing a cooling, hydrating component that improves digestion and helps prevent overconsumption of the main dish.These two simple yet effective adjustments, minimising ghee and pairing with yoghurt, illustrate how evidence-based nutrition can adapt traditional cuisines for modern health goals. Mascarenhas’ version retains biryani’s essence while embodying scientific precision, demonstrating that mindful adaptation rather than deprivation can support long-term dietary balance.Disclaimer: This article is for informational purposes only and does not constitute professional medical or nutritional advice. Consult a healthcare provider before making dietary changes or starting new health routines.Also Read | How a simple mix of jaggery and warm water can help cleanse your lungs in polluted cities
Dining and Cooking