Pakistani cuisine is known for its rich flavors, aromatic spices, and mouthwatering dishes. However, many traditional recipes use large amounts of oil or ghee, which can be unhealthy if consumed frequently. For those who want to enjoy Pakistani food while maintaining a healthy lifestyle, low-oil cooking is the perfect solution.

In this guide, we will share low oil Pakistani food recipes that are easy to make, healthy, and still delicious, along with tips for reducing oil without compromising on taste.

Why Choose Low Oil Cooking

Cooking with less oil has several benefits:

  • Reduces calorie intake – helps with weight management

  • Heart-healthy – less saturated fat reduces risk of heart disease

  • Better digestion – heavy fried foods can cause bloating

  • Retains nutrients – less oil means vegetables and meats retain more vitamins

  • Light and flavorful meals – still packed with traditional spices

By using smart cooking techniques, you can enjoy your favorite dishes without the excess oil.

Tips for Cooking Pakistani Food with Less Oil

  1. Use non-stick or heavy-bottomed pans: Prevents food from sticking, reducing the need for oil.

  2. Opt for steaming or grilling: Grilled chicken, fish, or vegetables taste great without frying.

  3. Measure oil carefully: Use 1–2 teaspoons instead of pouring freely.

  4. Cook in batches: Helps retain moisture and flavor without extra fat.

  5. Use yogurt or tomatoes: They add richness without adding oil.

  6. Add spices and herbs generously: Flavor comes from spices, not oil.

1. Low Oil Chicken Karahi

Why It’s Perfect

A traditional favorite, but made lighter with minimal oil.

Ingredients

  • 500g chicken (cut into pieces)

  • 2 tbsp oil

  • 1 onion, chopped

  • 2 tomatoes, chopped

  • 1 tsp ginger-garlic paste

  • 1 tsp chili powder

  • 1 tsp turmeric

  • 1 tsp garam masala

  • Salt to taste

  • Fresh coriander for garnish

Instructions

  1. Heat 2 tbsp oil in a non-stick pan. Sauté onions until golden.

  2. Add ginger-garlic paste and chicken. Cook for 5–7 minutes.

  3. Add tomatoes, chili powder, turmeric, and salt. Cover and cook on low heat for 15 minutes.

  4. Sprinkle garam masala and garnish with coriander.

  5. Serve hot with roti or brown rice.

Tip: Use fresh tomatoes for more moisture instead of extra oil.

Cooking time: 25 minutes

2. Low Oil Vegetable Biryani

Why It’s Perfect

A healthy twist on biryani with less oil but full flavor.

Ingredients

  • 1 cup basmati rice

  • 1 cup mixed vegetables (carrot, peas, beans)

  • 1 onion, sliced

  • 1 tomato, chopped

  • 1 tsp ginger-garlic paste

  • 1 tsp biryani masala

  • 1 tsp oil

  • Salt to taste

Instructions

  1. Heat 1 tsp oil in a non-stick pan. Sauté onions until soft.

  2. Add ginger-garlic paste, tomatoes, and vegetables. Cook for 5 minutes.

  3. Add rice, biryani masala, and 2 cups water. Cover and cook on low heat until rice is fluffy.

  4. Serve with yogurt or salad.

Tip: Layer vegetables and rice instead of frying them to save oil.

Cooking time: 30 minutes

3. Low Oil Daal Tadka

Why It’s Perfect

A protein-packed, low-calorie staple for Pakistani households.

Ingredients

  • 1 cup lentils (masoor or moong)

  • 1 onion, chopped

  • 1 tomato, chopped

  • ½ tsp turmeric

  • ½ tsp cumin seeds

  • 1 tsp oil

  • Salt to taste

Instructions

  1. Boil lentils with turmeric and salt until soft.

  2. Heat 1 tsp oil in a small pan, sauté cumin seeds and onions until golden.

  3. Add chopped tomato and cook for 2–3 minutes.

  4. Pour the tadka over cooked lentils and mix.

  5. Serve with brown rice or chapati.

Tip: Use water or stock instead of ghee for extra flavor.

Cooking time: 25 minutes

4. Low Oil Chicken Seekh Kebabs

Why It’s Perfect

Grilled kebabs are flavorful without deep frying.

Ingredients

  • 500g minced chicken

  • 1 onion, finely chopped

  • 1 tsp ginger-garlic paste

  • 1 tsp chili powder

  • 1 tsp garam masala

  • Salt to taste

  • 1 tsp oil

Instructions

  1. Mix all ingredients except oil in a bowl.

  2. Shape mixture onto skewers.

  3. Brush lightly with 1 tsp oil.

  4. Grill or bake at 180°C for 15–20 minutes until cooked.

  5. Serve with mint chutney and salad.

Tip: Using the grill or oven reduces the need for excess oil.

Cooking time: 25 minutes

5. Low Oil Palak Chicken

Why It’s Perfect

Spinach and chicken cooked with minimal oil for a healthy, iron-rich meal.

Ingredients

  • 500g chicken

  • 2 cups spinach, washed and chopped

  • 1 onion, chopped

  • 1 tomato, chopped

  • 1 tsp ginger-garlic paste

  • 1 tsp chili powder

  • 1 tsp oil

  • Salt to taste

Instructions

  1. Heat oil in a non-stick pan and sauté onions until soft.

  2. Add ginger-garlic paste and chicken. Cook for 5–7 minutes.

  3. Add tomatoes, chili powder, and salt. Cook for 3 minutes.

  4. Add chopped spinach and cook until wilted.

  5. Serve hot with roti or brown rice.

Tip: Spinach adds moisture, reducing the need for extra oil.

Cooking time: 25 minutes

6. Low Oil Chapli Kebab

Why It’s Perfect

A traditional Pakistani kebab made healthier by shallow frying or grilling.

Ingredients

  • 500g minced beef or chicken

  • 1 onion, chopped

  • 1 green chili, chopped

  • 1 tsp coriander seeds, crushed

  • 1 tsp cumin seeds, crushed

  • Salt and pepper

  • 1 tsp oil

Instructions

  1. Mix all ingredients except oil in a bowl.

  2. Shape into small patties.

  3. Heat 1 tsp oil in a non-stick pan. Cook kebabs on medium heat until golden on both sides.

  4. Serve with salad or chutney.

Tip: Use non-stick pan to reduce oil needed for cooking.

Cooking time: 25 minutes

7. Low Oil Baingan Bharta

Why It’s Perfect

Mashed roasted eggplant with spices without deep frying.

Ingredients

  • 1 large eggplant

  • 1 onion, chopped

  • 1 tomato, chopped

  • 1 tsp oil

  • 1 tsp ginger-garlic paste

  • Salt and chili powder

Instructions

  1. Roast the eggplant on an open flame or oven until skin is charred. Peel and mash.

  2. Heat oil in a pan, sauté onions and ginger-garlic paste.

  3. Add tomatoes, chili powder, and salt. Cook for 3–4 minutes.

  4. Add mashed eggplant and mix well. Serve hot with roti.

Tip: Roasting adds flavor without oil.

Cooking time: 20 minutes

8. Low Oil Tandoori Roti

Why It’s Perfect

Soft, flavorful roti made without butter or excessive oil.

Ingredients

  • 2 cups whole wheat flour

  • Water as needed

  • Salt to taste

Instructions

  1. Mix flour, salt, and water to make a soft dough.

  2. Divide dough into small balls and roll into circles.

  3. Cook on a hot griddle (tawa) until both sides are golden.

  4. Serve with low-oil curries or vegetables.

Tip: Use minimal oil or non-stick pan for light cooking.

Cooking time: 15 minutes

9. Low Oil Chicken Pulao

Why It’s Perfect

A flavorful rice dish without heavy oil or ghee.

Ingredients

  • 1 cup basmati rice

  • 500g chicken

  • 1 onion, sliced

  • 1 tomato, chopped

  • 1 tsp oil

  • 1 tsp ginger-garlic paste

  • Salt and spices (cloves, cardamom, cinnamon)

Instructions

  1. Heat oil in a non-stick pan, sauté onions until soft.

  2. Add ginger-garlic paste and chicken. Cook 5–7 minutes.

  3. Add tomatoes and spices. Cook 3 minutes.

  4. Add rice and water. Cover and cook until rice is fluffy.

Tip: Use chicken stock instead of oil to enhance flavor.

Cooking time: 30 minutes

10. Low Oil Dahi Bhindi

Why It’s Perfect

Okra (bhindi) cooked lightly without sticky fried oil.

Ingredients

  • 250g okra, chopped

  • 1 onion, chopped

  • 1 tomato, chopped

  • 1 tsp oil

  • 1 tsp chili powder

  • ½ tsp turmeric

  • Salt to taste

Instructions

  1. Heat oil in a non-stick pan and sauté onions.

  2. Add tomatoes and spices, cook for 2 minutes.

  3. Add chopped okra and cook covered on low heat until tender.

  4. Serve with roti.

Tip: Covering the pan reduces the need for extra oil.

Cooking time: 20 minutes

Final Tips for Healthy Low Oil Pakistani Cooking

  • Use non-stick pans to reduce oil usage.

  • Opt for grilling, steaming, or baking instead of frying.

  • Add spices and herbs generously for flavor.

  • Substitute cream or ghee with yogurt or tomatoes in curries.

  • Cook vegetables lightly to retain nutrients and reduce oil absorption.

Final Thoughts

Low oil Pakistani food doesn’t mean compromising on flavor. By using smart cooking techniques, fresh ingredients, and aromatic spices, you can enjoy your favorite traditional dishes healthily and guilt-free. From chicken karahi, daal, and biryani to kebabs, bharta, and pulao, these recipes are easy to prepare, nutritious, and perfect for modern health-conscious diets.

Enjoy flavorful Pakistani meals while staying healthy with these low oil recipes!

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