Houston · Indian

Healthy Indian food in Houston

The best Indian food for protein and calories at 13 local restaurants. Top pick: Chicken Tikka at Three Leaf Nepalese Indian Cuisine.

How this is picked: Local Indian restaurants in the Houston area whose menus My Fit Menu has read, excluding big chains. Menus read up to September 29, 2026.

The best dishes

One per restaurant, ranked by protein inside a moderate calorie range.

#Dish · restaurantCaloriesProteinCarbsFatProtein / 100 calSource
1Chicken TikkaThree Leaf Nepalese Indian Cuisine · Customer Favorites315–52534–56 g~8 g~23 g10.7 gEstimated
2Tandoori FishKurry walah315–52534–56 g~6 g~24 g10.7 gEstimated
3Grilled PomfretSangam Chettinad360–60036–60 g~6 g~28 g10.0 gEstimated
4BranzinoKitchen Rumors390–65033–55 g~10 g~34 g8.5 gEstimated
5Chicken BhunaTandoori Grill390–65032–53 g~18 g~30 g8.1 gEstimated
6Chicken TandooriKaty Halal Meat & Restaurant · Chicken450–75036–60 g~10 g~40 g8.0 gEstimated
7Grilled Goat ChopsLarosh Grill · Fan Favorites450–75034–56 g~5 g~45 g7.5 gEstimated
8Kadai ChickenFlavors Indian Cuisine390–65029–48 g~20 g~32 g7.3 gEstimated
9Chicken Karahi PeshawariBar B Q Tonight · Karahi & Handi525–87538–63 g~15 g~48 g7.1 gEstimated
10CHICKEN TIKKA BowlRasa Indian Grub · CHEF CURATED BOWLS540–90032–53 g~78 g~26 g5.8 gEstimated
11Tandoori Chicken PizzaMasala Wok · Pizza563–93826–44 g~60 g~40 g4.7 gEstimated
12Shahi PaneerNeetu’s Indian Kitchen · VEGETARIAN CURRIES465–77517–28 g~25 g~48 g3.5 gEstimated

All 13 restaurants

Kurry walahIndian · Top pick: Tandoori Fish · 315–525 cal · 34–56 gMumbai To Karachi Food StationIndian · Top pick: Bbq Fish 19.99 · 338–702 cal · 36–74 gSangam ChettinadIndian · Top pick: Grilled Pomfret · 360–600 cal · 36–60 gThree Leaf Nepalese Indian CuisineIndian · Top pick: Chicken Tikka · 315–525 cal · 34–56 gKitchen RumorsIndian · Top pick: Branzino · 390–650 cal · 33–55 gTandoori GrillIndian · Top pick: Chicken Bhuna · 390–650 cal · 32–53 gKaty Halal Meat & RestaurantIndian · Top pick: Chicken Tandoori · 450–750 cal · 36–60 gLarosh GrillIndian · Top pick: Grilled Goat Chops · 450–750 cal · 34–56 gFlavors Indian CuisineIndian · Top pick: Kadai Chicken · 390–650 cal · 29–48 gBar B Q TonightIndian · Top pick: Chicken Karahi Peshawari · 525–875 cal · 38–63 gRasa Indian GrubIndian · Top pick: CHICKEN TIKKA Bowl · 540–900 cal · 32–53 gMasala WokIndian · Top pick: Tandoori Chicken Pizza · 563–938 cal · 26–44 gNeetu’s Indian KitchenIndian · Top pick: Shahi Paneer · 465–775 cal · 17–28 g

Where these numbers come from

Nutrition values here are Estimated, not verified restaurant nutrition. They are based on menu descriptions or dish names and assumed ingredients and portions. The displayed ranges use a fixed margin of ±25% for a described dish and ±35% when only its name is available; they are not measured confidence intervals, and actual values may fall outside them. A source label links to the menu used when available, which may not provide nutrition information.

“Best” means the most protein inside a moderate calorie range: 400–650 calories and a 40 g protein target, the same formula as the app’s Fat-loss goal. Portions vary and menus change, so confirm with the restaurant, and never rely on these for allergies.

Own one of these restaurants? Email hello@myfitmenu.health to correct your numbers, share your own nutrition, or remove your page. How we read menus: MyFitMenuBot.

See what fits near you

Open My Fit Menu anywhere and it ranks the dishes around you the same way.