Healthy Indonesian Food Options for Expats
Healthy Local Indonesian Food Options Expats Should Know About
For many expatriates settling in Indonesia, food quickly becomes one of the most exciting parts of the experience. The country’s culinary landscape is incredibly diverse, with more than 1,300 ethnic groups contributing their own recipes, cooking methods, and spices. Yet, while Indonesian cuisine is famous for its bold flavors and generous use of spices, not every dish is drenched in oil or coconut milk. In fact, several local favorites are naturally light, nourishing, and packed with plant-based ingredients that align beautifully with a healthy lifestyle.
A 2023 survey by the Indonesia Culinary Heritage Agency found that nearly 40 percent of expats living in Jakarta and Bali seek out healthier local food options at least twice a week. They’re drawn to dishes that combine freshness, local authenticity, and nutritional balance, proving that eating Indonesian doesn’t have to mean giving up on your wellness goals. Below are some of the best local dishes that strike that perfect balance between taste and health, along with insights into why Indonesia’s traditional cooking can easily fit into a modern, mindful diet.
Why Indonesian Food Can Be a Healthy Choice
One of the reasons Indonesian cuisine stands out is its use of fresh, seasonal, and locally sourced ingredients. Vegetables, herbs, and spices are at the core of many traditional recipes, not just as garnishes but as the main stars. Rather than relying on dairy or processed sauces, Indonesian dishes often get their depth from turmeric, galangal, lemongrass, and tamarind, all known for their health-promoting properties.
The traditional way of cooking also leans toward balance. A typical Indonesian meal is structured around a portion of rice, accompanied by vegetables, protein, and sometimes soup. It’s a system that naturally encourages portion control and nutritional variety. Even the use of sambal, Indonesia’s beloved chili condiment, contributes more than just heat—it delivers antioxidants from chili and garlic that boost metabolism and immunity.
In recent years, as Indonesia’s wellness trend has taken off, many warungs and small eateries have begun to highlight healthier takes on traditional dishes. In Bali, for instance, restaurants around Ubud and Canggu now serve organic sayur asem and grilled tempeh made with locally grown soybeans. Meanwhile, in Jakarta, health-focused food courts and delivery platforms feature vegetarian-friendly menus that still celebrate authentic flavor. This shift has made it easier than ever for expats to enjoy Indonesian food while keeping a balanced diet.
Sayur Asem: The Refreshing Vegetable Tamarind Soup
If there’s one dish that perfectly represents Indonesia’s ability to make something light yet flavorful, it’s sayur asem. This tangy vegetable soup, which literally means “sour vegetable”, is a staple across Java. It’s usually made with a mix of corn, long beans, peanuts, and melinjo leaves, all simmered in a tamarind-based broth.
The first spoonful offers a refreshing sourness that awakens the palate without any heaviness. Unlike many Southeast Asian soups, sayur asem doesn’t rely on coconut milk or thick sauces. Instead, the tamarind provides natural acidity, which aids digestion and enhances the vegetables’ natural sweetness. For health-conscious eaters, it’s a perfect option—low in fat, high in fiber, and rich in antioxidants.
It’s also one of the most accessible healthy dishes for expats. You can find it served at family-owned warungs or even in canteens attached to office buildings. Pair it with a small portion of brown rice or grilled fish, and you have a wholesome meal that feels both local and balanced. Some regional variations, such as Sayur Asem Betawi from Jakarta, add a subtle sweetness or use different vegetables, showing how flexible and adaptable the recipe can be.
Pecel: A Javanese Salad that Redefines Comfort Food
At first glance, pecel may look like a simple plate of vegetables, but one bite quickly reveals why it’s a national favorite. Originating from East Java, pecel combines lightly blanched vegetables like spinach, bean sprouts, cabbage, and long beans, topped with a warm, aromatic peanut dressing. The dressing is what makes the dish special—savory, slightly spicy, and just a touch sweet.
Nutritionally, pecel ticks all the right boxes. It’s high in fiber, packed with vitamins, and provides a good source of plant-based protein from the peanuts. Compared to its cousin gado-gado, which tends to use more coconut milk and sugar, pecel feels lighter and more refreshing. It’s also customizable; if you’re not used to Indonesian spice levels, you can always request “tidak pedas”, meaning “not spicy”.
In cities like Yogyakarta and Madiun, pecel is often eaten for breakfast with lontong (compressed rice cakes) or a small serving of rice. Many health-conscious locals enjoy it because it provides sustained energy without feeling heavy. For expats, it’s an easy introduction to Indonesia’s plant-forward meals and proof that “comfort food” doesn’t have to mean fried or creamy.
Grilled Fish: Ikan Bakar and the Beauty of Simplicity
If you prefer protein-rich dishes, Indonesia’s coastal regions offer some of the freshest and healthiest seafood around. Ikan bakar, or grilled fish, is a dish that showcases simplicity at its finest. The fish, often snapper, mackerel, or tuna, is marinated in a mixture of turmeric, garlic, lime, and salt, then grilled over charcoal until slightly charred and aromatic.
Unlike deep-fried seafood, ikan bakar retains its natural texture and nutrients. It’s high in omega-3 fatty acids, low in oil, and completely free from artificial seasonings. The smoky aroma comes from real fire rather than butter or sauces. Most warungs serve it with sambal matah, a Balinese raw chili and shallot relish, and a side of steamed vegetables or lalapan (fresh greens).
You’ll find some of the best versions in Bali’s Jimbaran Bay, where restaurants line the beach and grill the fish right in front of you. In Makassar or Manado, the local styles add extra chili and lime, but the essence remains the same—fresh, clean, and satisfying. For expats who want a healthy yet indulgent dining experience, ikan bakar is hard to beat.
Tempeh: Indonesia’s Original Superfood
Before the world discovered tempeh as a plant-based protein trend, Indonesians had already been enjoying it for centuries. Made from fermented soybeans bound together in a firm, nutty cake, tempeh originated in Central Java and remains one of the most affordable and nutritious proteins available.
Nutritionally, tempeh is a powerhouse. It’s rich in protein, fiber, and probiotics, which support gut health and boost immunity. Unlike tofu, which is made from soy milk, tempeh retains the whole bean, giving it more texture and nutrients. It’s also extremely versatile—Indonesians fry it crisp for snacks, grill it for lunch, or stir-fry it with vegetables for dinner.
Many international nutritionists now regard tempeh as one of the best plant-based proteins in the world. For expats living in Indonesia, this means access to fresh, locally made tempeh at a fraction of the cost abroad. Whether enjoyed with rice, in sandwiches, or as part of a salad, tempeh proves that traditional Indonesian food can fit seamlessly into a modern, health-focused diet.
Urap and Lalapan: The Unsung Heroes of Healthy Eating
While dishes like pecel and tempeh have gained recognition, there are other lesser-known options worth trying. Urap is a vibrant mix of steamed vegetables tossed with grated coconut and spices like kaffir lime leaves and galangal. The combination of fiber, healthy fats, and aromatic herbs makes it both satisfying and energizing. It’s often served alongside grilled fish or chicken, adding color and freshness to the plate.
Another popular side is lalapan, a simple assortment of raw or lightly blanched vegetables served with sambal. This minimalist dish is common in Sundanese cuisine and typically includes cucumbers, basil leaves, cabbage, and long beans. For those who prefer a light lunch or dinner, ordering lalapan with grilled tofu or tempeh can be an excellent choice. It’s crisp, fresh, and full of natural flavor, offering a clean counterpoint to richer dishes.
Read also: Must-Try Local Dishes in Jakarta for Expats & Visitors
Finding Healthy Indonesian Food Around You
For expats, one of the joys of living in Indonesia is the accessibility of good food. In major cities like Jakarta, Surabaya, and Denpasar, finding healthy options doesn’t require fancy restaurants. Many local eateries now clearly label their menus with “sehat” (healthy) options or highlight dishes cooked without deep frying. Apps like GrabFood and GoFood also allow you to filter by dietary preferences, so you can easily find pecel, sayur asem, or grilled fish near you.
If you prefer to cook at home, local markets are treasure troves of fresh ingredients. You can find everything from young jackfruit and long beans to turmeric and lemongrass. Indonesian home cooking doesn’t need to be intimidating. Start with simple recipes like sayur asem or stir-fried tempeh, and you’ll quickly realize that the local pantry is already geared toward wholesome meals.
When eating out, small adjustments can make a big difference. Choose grilled over fried dishes, ask for less sambal oil, and opt for brown rice or nasi merah when available. Indonesians are usually accommodating, and a polite request like “lebih sedikit minyak” (less oil, please) is well understood.
Balancing Flavor and Health in Daily Life
Adopting a healthy Indonesian diet doesn’t mean giving up the richness of its flavors. It’s about choosing wisely and savoring the variety the cuisine offers. With its wealth of vegetables, spices, and proteins, Indonesia makes it surprisingly easy to eat both well and deliciously.
Try mixing and matching your meals: grilled fish with urap, pecel with a small portion of rice, or a bowl of sayur asem paired with tempeh. These combinations provide a balanced intake of carbohydrates, proteins, and fibers while keeping calories moderate. Many expats find that embracing local food not only improves their nutrition but also deepens their appreciation for Indonesian culture.
What’s truly remarkable is that many of these dishes are part of everyday life for locals, not special diet meals. They’ve been enjoyed for generations because they’re practical, flavorful, and naturally wholesome. As global food trends shift toward sustainability and plant-based diets, Indonesia’s culinary heritage feels more relevant than ever.
Final Thoughts
Healthy Indonesian food isn’t hard to find, and it certainly isn’t bland. From the tangy comfort of sayur asem to the earthy goodness of tempeh and the smoky aroma of ikan bakar, local cuisine offers a colorful way to eat well while connecting with the culture around you. For expats, these dishes open a window into Indonesia’s approach to balance and well-being—one that’s rooted in tradition, fresh ingredients, and respect for natural flavors.
Eating locally doesn’t mean compromising your health. In Indonesia, it’s quite the opposite. It means discovering how centuries-old recipes can nourish both body and soul, one bowl of sayur asem at a time.
Featured by Mufid Majnun on Unsplash
