Low-Oil Biryani Recipe – Healthy, Flavorful & Guilt-Free

Low-Oil Biryani is a lighter, healthier version of traditional Indian biryani, prepared with minimal oil while still maintaining the authentic aroma, spice blend, and rich taste. Perfect for weight loss, heart health, and cholesterol-conscious diets, this healthy biryani recipe uses fresh vegetables, lean proteins, aromatic spices, and smart cooking techniques to cut down fat without compromising on flavor.

🛒 Ingredients for Low-Oil Biryani (Serves 4)

For Rice

• Basmati rice – 2 cups (soaked for 30 mins)

• Water – 6 cups

• Bay leaf – 1

• Green cardamom – 3

• Cloves – 3

• Cinnamon stick – 1 inch

• Salt – 1 tsp

For Biryani Masala

• Oil – 1½ tbsp (can use olive oil or rice bran oil)

• Onion – 2 large (thinly sliced)

• Tomato – 2 medium (chopped)

• Ginger-garlic paste – 1 tbsp

• Green chilies – 2 (slit)

• Carrot – ½ cup (cubed)

• Beans – ½ cup (chopped)

• Green peas – ½ cup

• Cauliflower – ½ cup florets

• Mint leaves – ½ cup (chopped)

• Coriander leaves – ½ cup (chopped)

• Low-fat yogurt – ½ cup

• Red chili powder – 1 tsp

• Turmeric powder – ¼ tsp

• Coriander powder – 1 tsp

• Cumin powder – ½ tsp

• Garam masala – ½ tsp

• Biryani masala – 1 tsp

Optional Protein Additions

• Boiled eggs – 2 halves OR

• Skinless chicken breast – 200g (marinated with spices and grilled with minimal oil)

For Garnish

• Fried onions – 2 tbsp (air fried or shallow fried)

• Cashews – 1 tbsp (dry roasted)

• Saffron – a pinch (soaked in 2 tbsp warm milk)

• Lemon wedges – for serving

🍳 Step-by-Step Cooking Instructions

Step 1 – Cook the Rice

1. Boil water in a large pot with salt, bay leaf, cardamom, cloves, and cinnamon.

2. Add soaked basmati rice and cook until 70% done.

3. Drain water and spread rice on a plate to cool slightly.

Step 2 – Prepare Low-Oil Biryani Masala

1. Heat 1½ tbsp oil in a non-stick pan or heavy-bottomed kadhai.

2. Add sliced onions and sauté until light golden (you can spray water occasionally instead of adding more oil).

3. Add ginger-garlic paste and green chilies; sauté for 1 minute.

4. Add chopped tomatoes and cook until soft without adding excess oil (cover with lid to trap moisture).

5. Add all vegetables (and protein if using) and stir-fry on low flame for 3–4 minutes.

6. Add red chili powder, turmeric, coriander powder, cumin powder, garam masala, and biryani masala.

7. Mix in yogurt, mint, and coriander leaves, and cook for 2–3 minutes until flavors blend.

Step 3 – Layer the Biryani

1. In a large pot, spread a layer of masala, then half the cooked rice.

2. Add another layer of masala and top with the remaining rice.

3. Sprinkle saffron milk, roasted cashews, and fried onions on top.

Step 4 – Dum Cooking with Minimal Oil

1. Cover the pot with a tight lid or seal with dough.

2. Cook on low flame for 12–15 minutes to allow the flavors to infuse (use a heavy tawa under the pot to prevent burning).

Step 5 – Serve Hot

1. Gently fluff up the biryani without breaking the rice grains.

2. Serve hot with onion raita, cucumber salad, and lemon wedges.

🥗 Serving Suggestions

• Pair with mint yogurt chutney for a refreshing touch.

• Serve with boiled eggs for extra protein.

• Enjoy with papad and pickle for a complete Indian thali experience.

📊 Nutrition Facts (Per Serving – approx.)

💡 Tips for Perfect Low-Oil Biryani

• Use non-stick cookware to reduce oil usage.

• Cover vegetables while cooking to release natural moisture.

• Roast nuts and onions in an air fryer instead of deep-frying.

• Marinate chicken with yogurt and grill instead of frying.

• Use low-fat yogurt to keep the richness without extra calories.

📍 Location & Origin

• Cuisine: Indian (healthy adaptation)

• Place of Origin: Inspired by the Hyderabadi Dum Biryani tradition from Telangana, India.

• Cultural Significance:
  Biryani has been a symbol of celebration and indulgence for centuries. However, with the rising demand for low-fat and health-conscious recipes, this low-oil version is becoming popular across India, especially in Bengaluru, Hyderabad, Delhi, and Mumbai, where food lovers seek a healthier yet equally delicious alternative.

Interesting Facts :-
This Low-Oil Biryani Recipe is perfect for health-conscious food lovers, weight watchers, and anyone who wants the authentic taste of Indian biryani without the guilt. It’s low in fat, high in flavor, and suitable for everyday meals without feeling heavy.