No Time? No Problem! 10 Easy & Nutritious indian Breakfasts
No Time? No Problem! 10 Easy & Nutritious indian Breakfasts
A well-balanced Indian breakfast provides essential nutrients, energy, and satiety to start the day on a healthy note. Traditional Indian breakfasts, such as poha, idli, dosa, upma, paratha, and dal cheela, are rich in carbohydrates, proteins, fiber, and healthy fats, making them a wholesome choice.
One of the key benefits of an Indian breakfast is its ability to maintain steady energy levels. Whole grains like millets, wheat, and rice supply complex carbohydrates, which release energy slowly and prevent mid-morning fatigue. Protein-rich options like moong dal cheela, besan chilla, or paneer-stuffed parathas help in muscle repair and keep you full longer.
Fermented foods like idli and dosa enhance gut health by promoting digestion and improving nutrient absorption. Fiber-rich dishes such as poha and upma aid digestion and prevent constipation. Spices like turmeric, cumin, and curry leaves add antioxidants that boost immunity and overall well-being.
Moreover, Indian breakfasts can be easily customized for weight loss by incorporating millets, reducing oil usage, and adding more vegetables. A balanced Indian breakfast ensures a great start to the day, keeping both body and mind active while promoting long-term health.
👉 Here is some Indian easy & quick to go breakfasts ideas;
1. Poha – Flattened rice cooked with turmeric, onions, and peanuts.
Nutrition (per bowl):
• Calories: ~200
• Protein: 5g
• Fiber: 3g
• Healthy Fats: 6g
• Carbs: 35g
How to Prepare:
Wash 1 cup of poha and drain excess water. In a pan, heat oil, add mustard seeds, onions, green chilies, and peanuts. Add poha, turmeric, and salt. Mix well and cook for 5 minutes. Garnish with coriander and lemon juice.
2. Upma – Semolina (rava) cooked with vegetables and tempered spices.
Nutrition (per bowl):
• Calories: ~180
• Protein: 5g
• Fiber: 3g
• Healthy Fats: 5g
• Carbs: 30g
How to Prepare:
Dry roast ½ cup of rava. In a pan, heat oil, add mustard seeds, curry leaves, onions, and green chilies. Add 1.5 cups of water, salt, and roasted rava. Stir till thick and serve hot.
3. Besan Chilla – Savory gram flour pancake with spices and veggies.[Vitiligo skin]
Nutrition (per chilla):
• Calories: ~100
• Protein: 5g
• Fiber: 2g
• Healthy Fats: 3g
• Carbs: 12g
How to Prepare:
Mix ½ cup of besan (gram flour) with water, salt, turmeric, and green chilies. Add chopped onions and capsicum. Make a pancake on a hot tawa using little oil. Flip and cook both sides.
4. Daliya (Broken Wheat Porridge) – Healthy and fiber-rich wheat porridge.
Nutrition (per bowl):
• Calories: ~180
• Protein: 5g
• Fiber: 4g
• Healthy Fats: 2g
• Carbs: 35g
How to Prepare:
Dry roast ½ cup of daliya. In a cooker, sauté some veggies in little oil. Add roasted daliya and 1.5 cups of water. Cook for 2 whistles and serve hot.
5. Moong Dal Chilla – Protein-packed lentil pancake, served with chutney.
Nutrition (per chilla):
• Calories: ~120
• Protein: 6g
• Fiber: 3g
• Healthy Fats: 3g
• Carbs: 15g
How to Prepare:
Soak ½ cup of moong dal for 4 hours and blend it with ginger and green chili into a smooth batter. Add salt and chopped veggies. Spread on a tawa like a dosa and cook on both sides with little oil.
6. Instant Rava Idli – Quick steamed semolina idlis without fermentation.
Nutrition (per idli):
• Calories: ~70
• Protein: 2g
• Fiber: 1g
• Healthy Fats: 1g
• Carbs: 12g
How to Prepare:
Mix 1 cup of rava (semolina) with ½ cup curd and water. Add salt, mustard seeds, and grated carrots. Let it rest for 10 minutes. Add a pinch of fruit salt (Eno) and steam for 10 minutes in an idli cooker.
7. Masala Oats – Spiced and savory oats cooked with veggies.
Nutrition (per bowl):
• Calories: ~180
• Protein: 6g
• Fiber: 4g
• Healthy Fats: 4g
• Carbs: 30g
How to Prepare:
Dry roast ½ cup of oats. In a pan, heat oil and sauté onions, tomatoes, and carrots. Add salt, turmeric, and chili powder. Pour 1 cup of water and let it cook. Garnish with coriander and serve hot.
8. Vegetable Sandwich – Whole wheat bread with veggies and chutney.
Nutrition (per sandwich):
• Calories: ~220
• Protein: 7g
• Fiber: 4g
• Healthy Fats: 5g
• Carbs: 35g
How to Prepare:
Take 2 slices of whole wheat bread. Spread some green chutney or hung curd. Layer with cucumber, tomato, onion, and capsicum slices. Add a sprinkle of salt and black pepper. Toast on a tawa or eat as it is.
9. Curd Rice – Cooling and probiotic-rich curd mixed with rice and spices.
Nutrition (per serving):
• Calories: ~200
• Protein: 5g
• Fiber: 2g
• Healthy Fats: 3g
• Carbs: 35g
How to Prepare:
Take 1 cup of cooked rice and mix it with ½ cup of fresh curd (yogurt). Add salt, chopped green chilies, and a tempering of mustard seeds, curry leaves, and a pinch of hing in a little oil. Garnish with coriander and serve chilled.
10. Banana & Peanut Butter Roti Roll – Whole wheat roti rolled with peanut butter and banana slices.
Nutrition (per roll):
• Calories: ~250-300
• Protein: 6g
• Fiber: 5g
• Healthy Fats: 10g
• Carbs: 35g
How to Prepare:
Take a whole wheat roti and spread 1 tbsp of peanut butter evenly. Place a peeled banana in the center and roll the roti tightly. You can drizzle some honey or sprinkle chia seeds for extra nutrition. Cut into bite-sized pieces and enjoy!
Conclusion
Eating a healthy breakfast is essential to kickstart your day with energy and nutrients. The 10 recipes mentioned—Banana & Peanut Butter Roti Roll, Curd Rice, Vegetable Sandwich, Masala Oats, Instant Rava Idli, Moong Dal Chilla, Daliya, Besan Chilla, Upma, and Poha—are not only delicious but also quick to prepare.
These dishes offer a balance of protein, fiber, healthy fats, and essential vitamins to keep you full and active. Whether you want a light meal like Poha or a protein-packed option like Moong Dal Chilla, there’s something for everyone. Plus, they are budget-friendly and require minimal ingredients.
By including these nutritious, homemade breakfasts, you can maintain a healthy lifestyle without compromising on taste. So, ditch processed foods and embrace these easy, wholesome meals for a fresh start every morning!
FAQs
1. Are these breakfasts good for weight loss?
Yes! These meals are balanced with protein, fiber, and healthy carbs, keeping you full for longer and preventing overeating. Options like Moong Dal Chilla, Masala Oats, and Upma are especially great for weight management.
2. Can I prepare these breakfasts quickly?
Absolutely! Most of these, like Instant Rava Idli, Poha, and Vegetable Sandwich, take 10–15 minutes to prepare. You can also prep ingredients in advance to make mornings even easier.
3. Are these meals good for digestion?
Yes! Curd Rice, Daliya, and Masala Oats are especially easy on the stomach. They provide probiotics, fiber, and hydration, which help with digestion and gut health.
4. Can I modify these recipes to suit my diet?
Of course! You can swap ingredients based on your needs. Use hole wheat roti for the Banana & Peanut Butter Roll, add more veggies to Upma, or choose plant-based curd for Curd Rice if you’re vegan.
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