Healthy Indian Breakfast Recipes
When it comes to staying fit and healthy, it is very important to start the day with a good breakfast. A healthy Indian breakfast not only gives you energy for the whole day but also helps in controlling weight. If you are looking for a breakfast that is low in calories, healthy and tastes good too – you are in the right place.
Here we have brought you a list of 10 best Indian breakfasts especially for those who are health conscious or want to lose weight.
These recipes use ingredients that are high in protein, fibre and low in carbs, making them perfect for weight loss. Whether you are short on time or you are looking for some quick healthy breakfast – these recipes will fit into your everyday lifestyle.
So, let’s find out some easy, quick and healthy Indian breakfasts that are full of both taste and health.
10 Indian Breakfast Recipes for Weight Loss
1. Vegetable Upma Recipe
Calories: Around 180 per serving
Why it is good:
Vegetable upma is a light and healthy breakfast. It contains vegetables and semolina, which is filling and also helps in weight loss. It is quick to make, so perfect for mornings.
Ingredients:
Semolina (rava) – 1 cup
Vegetables (carrot, peas, beans etc.) – 1 cup (finely chopped)
Rye (mustard seeds) – 1 tsp
Curry leaves – 8 to 10
Green chilli – 1 (finely chopped)
Salt – to taste
Oil – 1 to 2 tsp
Water – 2 cups
How to make Vegetable Upma:
- Dry roast the semolina in a pan on medium heat for 3–4 minutes until it turns light golden and releases a nutty aroma. Set it aside to cool.
- Heat some oil in a separate pan, then add mustard seeds, curry leaves, and green chillies.
- Now add chopped vegetables and saute for 3-5 minutes till they become a little soft.
- Now add 2 cups of water and salt as per taste and let the water boil.
- As water boils, slowly add semolina while stirring to avoid lumps.
- Let it simmer gently on low heat for 2-3 minutes until it thickens.
- The upma is ready! Serve it hot with lemon juice or coconut chutney.
2. Poha Recipe (Flattened Rice with Veggies)
Calories: Around 200 per serving
Why it is beneficial:
Poha is a light, quick and healthy breakfast. It is high in fibre, vitamins and low in calories, making it a good option for those trying to lose weight.
Ingredients:
Poha (chivda) – 1 cup
Onion – 1 (finely chopped)
Carrot and peas – ½ cup (chopped)
Mustard seeds – 1 tsp
Curry leaves – 6-8
Green chilli – 1 (chopped, optional)
Turmeric powder – ¼ tsp
Salt – to taste
Lemon juice – 1 tsp
Coriander leaves – for garnishing
Oil – 1-2 tsp
How to make Poha:
- Take the poha in a sieve and wash it lightly under running water. When it becomes a little soft, drain the water and keep aside.
- Heat some oil in a pan. Add mustard seeds and let them crackle.
- Now add curry leaves and green chillies. Then add onions and fry till light golden.
- Now add carrots and peas and cook for 2-3 minutes till the vegetables become a little soft.
- Then add turmeric and salt and mix.
- Now add soaked poha and mix well so that all the spices are well mixed.
- Place a lid over the pan and let it gently simmer on low flame for 2 minutes.
- Finally add lemon juice and garnish with green coriander and serve hot.
3. Moong Dal Chilla Recipe (Savory Pancakes)
Calories: Approximately 150 per chilla
Why it is beneficial: Moong dal chilla is a healthy and low-calorie recipe. It is loaded with protein, fibre and vegetables that are filling and help in weight loss.
Ingredients:
Yellow moong dal – 1 cup, soaked in water for 3 to 4 hours.
Ginger – 1 tsp (grated)
Green chilli – 1 tsp (finely chopped)
Carrot – ¼ cup (grated)
Spinach – ¼ cup (finely chopped)
Cumin seeds – ½ tsp
Salt – to taste
Water – as required
Oil – for frying
How to make Moong Dal Chilla:
Prepare the batter:
- Drain the soaked moong dal, then blend it with ginger, green chilli, cumin seeds, and a little water to make a smooth batter. Ensure the consistency is medium—not too thick, not too runny.
- Stir in grated carrots, chopped spinach, and salt to the batter; mix everything evenly.
- Grease a hot pan lightly with oil. Pour a ladleful of batter, spread it gently in a circle, and cook both sides until crisp and golden.
- Serve: Enjoy the hot moong dal chilla fresh off the pan, paired with cool curd or tangy green chutney.
4. Besan Chilla Recipe (Chickpea Flour Pancakes)
Calories: Around 130 per chilla
Why it is good: This quick and healthy Indian snack is rich in protein and fibre, aids in weight loss, and is naturally gluten-free – keeping you full and energised for hours.
Ingredients:
Besan (chickpea flour) – 1 cup
Onion – 1 small (finely chopped)
Tomato – 1 small (finely chopped)
Coriander leaves – 2 tbsp (chopped)
Ajwain – ½ tsp (helps in digestion)
Salt – to taste
Turmeric powder – ¼ tsp
Red chilli powder – ½ tsp
Water – as needed to make the batter
Oil or ghee – a little for cooking
How to make Besan Chilla:
- Prepare the batter: Take gram flour in a large vessel. Add onion, tomato, coriander leaves, carom seeds, turmeric, red chilli powder and salt. Now add water little by little and prepare a medium thick, lump-free batter.
- Heat the Tawa: Now heat a non-stick tawa or iron tawa on the gas. Pour some oil on it and spread it.
- Spread the Cheela: Pour a ladle of batter on the tawa and gently spread it in a round shape, like we make dosa.
- Cook: Now pour some oil on the edges and cook the cheela on medium flame. When it becomes golden brown from the bottom, flip it and cook the other side well.
- Serve: The tasty and healthy gram flour cheela is now ready. Eat it hot with green mint chutney, curd or low fat curd.
5. Oats Idli Recipe – Healthy Steamed Breakfast
Calories: About 60 per idli
Why it is good: Oats idli is a healthy and light breakfast. It is high in fibre and low in calories, so it is great for those looking to lose weight. It is steamed, without oil, and is light on the stomach.
Ingredients:
Oats – 1 cup (roast and grind)
Curd – ½ cup (to make the idlis rise and leaven)
Carrot – ½ cup (grated, for a nutrient boost)
Salt – to taste
Eno fruit salt – ½ tsp (to make the idlis rise)
Optional (add if desired):
Mustard seeds, curry leaves and green chillies (for tempering)
How to make Oats Idlis:
- Prepare the batter: Add oats powder, curd, carrot and salt in a large bowl. Add some water if needed to make a thick batter. Let it rest for 5-10 minutes.
- Prepare the steamer: Apply some oil on the Idli Moulds. Heat water in a large vessel or idli steamer.
- Add Eno and cook immediately: When it is time to add the idlis, add Eno to the batter and mix gently. Then immediately fill the idli moulds with this batter.
- Cook the idlis: Place the moulds in the steamer and cover and steam for 10-12 minutes. Check by inserting a toothpick—if it comes out clean, the idlis are ready.
- How to serve: Serve the idlis hot with coconut chutney or coriander-mint chutney. This is a delicious and healthy snack.
6. Vegetable Dalia Recipe (Broken Wheat Porridge)
Calories: Around 220 per bowl
Why it’s good for health:
This is a high-fiber, low-fat Indian breakfast that keeps your stomach full for a long time. It’s easy to digest and full of nutrients from vegetables and whole grains. Great for weight loss and overall health.
Ingredients:
Broken wheat (daliya) – ½ cup
Mixed vegetables (like carrot, beans, peas, capsicum) – 1 cup, chopped
Cumin seeds – ½ teaspoon
Turmeric powder – ¼ teaspoon
Salt – to taste
Water – 1.5 to 2 cups
Optional: Grated ginger, green chilies, fresh coriander leaves
How to Make Vegetable Dalia:
- Roast the porridge: Take a pan and dry roast the dalia on low flame till it becomes light golden and gives a nice aroma. This helps to improve the taste and avoids stickiness.
- Cook the vegetables: In a pressure cooker, heat 1 teaspoon oil or ghee. Add jeera, finely chopped green chilies, and a bit of grated ginger for extra flavor (if desired). Now add the chopped vegetables and sauté for a couple of minutes.
- Add spices and dalia: Put turmeric and salt. Then add the roasted dalia and mix everything properly.
- Pressure cooking: Pour 1.5 to 2 cups of water. Cover with the lid and pressure cook for 2–3 whistles or until the dalia turns soft and well-cooked.
- Serve hot: Garnish with chopped coriander. Serve hot. You can also eat it with a spoon of curd for added taste.
7. Sprouts Salad Recipe – A Protein-Packed Low-Calorie Breakfast
Calories: Approx 100 per bowl
Why it is special:
This salad is rich in protein and fibre. It keeps the stomach full, aids digestion and is also beneficial in weight loss.
Ingredients:
Mixed sprouts (boiled) – 1 cup (Moong, Matki, Chana etc.)
Tomato – 1 (finely chopped)
Onion – 1 small (finely chopped)
Cucumber – ½ (peeled and chopped)
Lemon juice – 1 tbsp
Chaat masala – ½ tsp
Salt – to taste
Optional – Coriander leaves, green chillies, pomegranate seeds (for garnishing)
How to make Sprouts Salad:
- Prepare the sprouts: If you have already boiled the sprouts, use them. Homemade sprouted moong or chana can also be used.
- Mix all the ingredients: In a large bowl, add the sprouts, tomatoes, onions and cucumber.
- Taste: Add lemon juice, chaat masala and salt. If desired, you can also add some coriander leaves and pomegranate on top.
- Mix and serve immediately: Mix everything well and serve the salad chilled or at room temperature.
8. Paneer Bhurji Recipe – High-Protein vegetarian Breakfast
Calories: Around 250 per serving
Why it is ideal: This healthy Indian snack is packed with protein, calcium and healthy fats, making it ideal for vegetarians, fitness enthusiasts and weight watchers. It is quick to prepare and keeps you satiated for hours.
Ingredients:
Paneer (grated or crumbled) – 1 cup
Onion – 1 medium (finely chopped)
Tomato – 1 small (finely chopped)
Green chilli – 1 (finely chopped; optional, add as per taste)
Turmeric – ¼ tsp
Red chilli powder – ¼ tsp
Salt – to taste
Cumin seeds – ½ tsp
Oil or ghee – 1 tsp
Coriander leaves – a little (for garnish)
How to make Paneer Bhurji:
- Heat a pan on medium flame. Add oil or ghee.
- When the oil is hot, add cumin seeds and let them crackle a little.
- Add chopped onions and sauté until they turn slightly golden.
- Then put in chopped tomatoes and green chillies, and cook for 2–3 minutes until the tomatoes become soft and pulpy.
- Now add turmeric, chilli powder and salt.
- After this, add paneer and mix everything well and cook on low flame for 4-5 minutes.
- Lastly, mix in fresh coriander leaves and switch off the flame.
9. Ragi Cheela Recipe – Gluten-Free & Weight Loss Breakfast
Calories: Around 120 per chilla
Why it is perfect: Made from ragi (nachni or finger millet), this chilla is very beneficial for health. It contains calcium, fiber and essential minerals. It is gluten-free, so it is also perfect for people who have gluten intolerance. It is also considered good for weight loss and digestion.
Ingredients:
Ragi flour – 1 cup
Onion – 1 small, finely chopped
Tomato – 1 small, finely chopped
Coriander leaves – a handful, finely chopped
Cumin seeds – ½ tsp
Red chilli flakes – ½ tsp (if preferred)
Salt – to taste
Water – to prepare the batter
Oil or ghee – to fry
How to make Ragi chilla:
Prepare the batter:
- Take ragi flour in a bowl. Add onion, tomato, coriander leaves, cumin seeds, chilli flakes and salt.
- Now add water slowly and make a smooth batter. The batter should neither be too thick nor too thin – like the batter for dosa.
Heat the pan:
- Heat a non-stick pan and apply some oil or ghee on it.
Bake the chilla:
- Now take a ladle of batter and pour it on the pan and spread it in a round shape.
- Cook on medium flame. When the bottom layer becomes hard and slightly crispy, flip it and cook the other side for 1–2 minutes.
Serve hot
- Serve hot ragi chilla with mint chutney, coconut chutney, or a side of curd for a delicious pairing.
- You can also have it as a healthy breakfast with green tea.
10. Stuffed Multigrain Paratha Recipe
Calories: Around 180 per paratha
Why it’s good: This paratha is made with multigrain flour and healthy veggies, making it rich in fibre and filling. A great breakfast for weight loss, it also gives you energy throughout the day.
Ingredients required:
For kneading dough:
Multigrain flour – 1 cup (mix of wheat, oats, ragi etc.)
Salt – ¼ tsp
Water – as required
For stuffing:
Carrot – ¼ cup (grated)
Cottage cheese – ¼ cup (grated)
Spinach – ¼ cup (finely chopped)
Spices – Turmeric, cumin powder, red chilli powder, garam masala – ¼ tsp each
Salt – to taste
Green chilli – finely chopped (optional)
Coriander leaves – a little (optional)
How to make Multigrain Stuffed Parantha:
Prepare the dough:
Combine multigrain flour and salt in a bowl. Gradually add water to form a soft dough. Cover and let it rest for 10–15 minutes.
Prepare the stuffing:
Add grated carrots, paneer, chopped spinach, spices, salt, green chillies and coriander leaves in a bowl. Mix them well and prepare a mixture.
Filling and rolling the paratha:
Take a ball of kneaded dough, roll it to make a small roti. Place the stuffing in the center, fold the edges to close and roll again lightly.
Roasting the paratha:
Preheat the pan, lightly grease both sides of the paratha with oil, and roast until golden brown on both sides.
Serve:
Serve the hot paratha with curd, green chutney, or your favorite pickle for a delicious meal.
Bonus Tips for a Healthy Indian Breakfast Routine
- Eat a breakfast that is high in fiber so that the stomach stays full for a long time and you do not feel hungry again and again.
- Include things like oats, porridge, sprouted grains (like moong, chana), ragi and gram flour in your breakfast.
- Avoid fried food and packaged processed food, they are not good for health.
- Even if the food is healthy, still do not eat more than necessary. Keep in mind the quantity of everything.
- To keep digestion good, you can drink a glass of warm water with lemon before breakfast.
Final Thoughts
If you are looking to lose weight, maintain your fitness, or just want to have a healthy breakfast — these recipes are perfect for you. These breakfasts are not only healthy and filling, but also taste amazing.
Whether you want a low-calorie breakfast or a high-protein one, you will find all kinds of easy and quick options here. These recipes prove that healthy food can be delicious — and not boring at all.
