Biryani is India’s most-ordered dish: Tips to keep your order guilt-free

Biryani holds a special place in the hearts (and stomachs) of millions across India, with an impressive number of orders each year. To relish this iconic dish healthily, think of it as a balanced meal — pair your fragrant rice with good protein, embrace the traditional dum method of cooking, and choose spices wisely.

Biryani is not just food in India. It is comfort, celebration, and habit. Swiggy’s 2025 year-end report confirms this love, with 93 million biryanis ordered in one year and chicken biryani leading the list with 57.7 million orders. The numbers sound heavy, but enjoying biryani does not have to feel heavy on the body. Small, thoughtful choices can make this favourite dish easier to digest and kinder to long-term health.

Treat biryani as a meal, not a side

Biryani often gets paired with kebabs, gravies, and sugary drinks. That is where excess calories quietly add up. Eating biryani as a complete meal, with a simple raita or salad, helps control portions and avoids overeating without taking away the joy.

Pay attention to the rice-to-meat balance

A good biryani is not about mountains of rice. Healthier versions keep rice and protein balanced, so each bite feels satisfying. More chicken pieces and slightly less rice improve protein intake and reduce rapid blood sugar spikes.

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Choose dum-style cooking over oily shortcuts

Traditional dum cooking seals flavours with steam and slow heat. This method needs less oil than fast, high-flame cooking. Biryani cooked this way feels lighter on the stomach and keeps spices aromatic instead of greasy.

Let spices work for digestion, not against it

Biryani spices are not just for taste. Ingredients like cloves, cardamom, and ginger support digestion when used in the right amount. Overuse of chilli and artificial flavour boosters can cause acidity, which is often mistaken as “biryani heaviness.”

Respect timing, not just quantity

Late-night biryani tastes special, but digestion slows at night. Having biryani earlier in the day allows the body time to process fats and spices better. This simple timing shift often reduces bloating and next-day fatigue.

Balance the next meal instead of skipping food

Many people skip meals after eating biryani out of guilt. This often backfires and leads to cravings later. A light next meal with fruits, vegetables, and fluids helps the body reset without stress or restriction.Disclaimer: This article is for general awareness only. Nutritional needs vary based on age, health conditions, and lifestyle. For personalised dietary advice, consult a qualified nutritionist or healthcare professional.