Healthy Indian Breakfast For Weight Loss: 2023 Edition
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If you’re looking for something delicious and low fat, then a healthy Indian breakfast for weight loss is just what you need!
It turns out India has some of the healthiest, most energising, low-fat, low calorie vegetarian breakfasts out there!
We all know India as a nation of exciting, varied, and delicious cuisine, but who knew they had conquered breakfast too?
And who knew you could eat these divine Indian breakfasts for weight loss purposes?
Healthy Indian breakfast recipes for weight loss
These Indian breakfasts for weight loss might not contain what you expect of a breakfast food. There’s no sugary cereal, pastries or buttered toast here!
We are talking about serious vegetable stews, curries, savoury dosa served with chutney, even savoury oatmeal. For a run-through of traditional breakfast dishes from various states, check out this article.
While a western palette may not be accustomed to such an array of flavours first thing in the morning, when you see the health benefits (and experience the deliciousness), you’ll be wondering why you ever ate anything else!
Weighing up the options
Before we take a look at the main list of recipes let me talk you through some of the traditional breakfasts that make the cut when it comes to eating Indian breakfasts for weight loss.
All the recipes I’ve included have had to follow strict criteria to make sure they’re super low-fat and healthy:
- No more than 12.5 grams of total fat
- No more than 4 grams of saturated fat
- They must be less than 400 calories
Dosas are thin crepes made from a fermented batter of lentils and rice. They are usually served with chutney, sambar ( a lentil and vegetable stew), or curried potatoes.
Because the fermentation process takes a long time, we have found recipes that skip the fermentation and use less traditional ingredients to make equally delicious, healthy dosa. Check out this delicious quinoa dosa recipe!
Overnight soaking is involved, but you can do that in your sleep (literally!) and it is well worth it, as the dosa comes together quickly in the morning for a nutritious, filling breakfast!
Is dosa good for weight loss? Yes! Dosa is a great Indian breakfast for weight loss, because, thanks to the batter being made from lentils/another high protein grain or pulse, they have high protein and low fat content.
Another popular Indian breakfast for weight loss is idli. Idli is a soft & fluffy steamed cake made of fermented rice & lentil batter. Like dosa, they are also served with chutney or sambar.
They are also low in fat, partly thanks to being cooked by steaming!
The last dish I will introduce you to before letting you get on with discovering Indian breakfast recipes for weight loss is upma.
Upma is a kind of porridge usually made from semolina. It is prepared with many spices, such as ginger, cumin, and chilli, and served mixed with vegetables.
This is just a flavour of the healthy Indian breakfasts on offer – just wait until you get to dhokla and besan chilla! We hope you enjoy trying them all!
Let’s begin with my star recipe!
These chickpea flour pancakes are extra healthy because not only are they under 400 calories but they’re also high in protein.
Protein is great in helping to reduce hunger cravings, which can aid weight loss as part of a calorie controlled diet.
It also supports muscle growth, so this recipe will be key to whichever health goals you’re trying to achieve.
The other important thing to remember is that it has to have over 15 grams of protein in order to keep you full.
Bonus: protein-packed, healthy, nutritious
A savory pancake begging to be eaten with pickles and chutneys or yogurts and cream. East meets West with this beautiful, wonderfully healthy dish.
Optional
- ½ tsp chili flakes (I highly recommend this)
- 1 bell pepper, red
- ½ cup peas
- Add the flour, water, turmeric, salt, pepper and chili flakes (if using) to a mixing bowl and give it a quick blend using a food processor or blender. Leave it to settle for a few minutes while you heat up the oil or ghee in a non-stick pan. The batter needs to look very runny!
1 cup chickpea flour, 1 cup water, 1 tsp turmeric, ½ tsp salt, ½ tsp black pepper, ½ tsp chili flakes
- Dice the veggies finely and add them to the mixture.
3 spring onions, 1 bell pepper, red, ½ cup peas
-
Use a tissue or similar (a spray oil would work wonders here) to ensure the bottom of the pan is coated well in oil.
1 tbsp olive oil
- Add about a ladle of the mixture and veggies when the pan is hot – a medium heat should be just right.
- Cook for about 3 minutes – the mixture will quickly start to firm. If you’re using two pans, you can make two pancakes at the same time.
- Make sure you use a large pan (or pans) here, you’re aiming for thin pancakes. They’re MUCH easier to handle!
- Use a large spatula to help you flip the pancakes, adding more oil underneath if necessary. After another 2-3 minutes your pancake will be ready!
- Keep it somewhere warm while you repeat with the second pancake, adding more oil when necessary.
- Done! Add your desired toppings and enjoy. Remember – it’s important to eat these pancakes warm – don’t let them get cold!
Serving suggestions:
- Any chutneys (red onion is a favourite of ours) yogurt dip, hummus, avocado, guacamole, Branston Pickle (if you can find it where you are it goes incredibly well!).
Nutrition Facts
Healthy Indian Breakfast For Weight Loss: 2023 Edition
Amount per Serving
% Daily Value*
* Percent Daily Values are based on a 2000 calorie diet.
Subscribe to get our FREE 7-Day Vegetarian High Protein Meal Plan for Weight Loss
For more protein inspired meals take a look at the Free 7-Day High Protein Meal Plan, and the Weekly High-Protein Plan to keep on going.
Now let’s dig in to the rest!
All of the following recipes are super healthy as they’re all under 400 calories – which is the perfect amount for a satisfying meal you know!
These recipes don’t have as much protein as the one above however, so you may want to add a protein source of your choice to really boost your energy and stay full until lunchtime.
I’ve ordered them starting with the lowest in calories to help you out,
Protein: 5g
Calories: 68 kcals
Ready in: 1 hour (30 minutes prep)
Recipe by: SpicyTamarind
Bonus: flavourful, gluten-free, vegan
Ade dose is a healthy, protein rich, low GI, power packed savoury crepes that are absolutely delicious.
These vegan, gluten free crepes are made mainly with lentils which are a powerhouse of nutrition.
Protein: 2g
Calories: 76 kcals
Ready in: 15 minutes
Recipe by: BlendWithSpices
Bonus: soft, tasty, versatile
Soft, healthy, quick and delicious South Indian Ragi Idli made with finger millet flour, semolina and yogurt. A great indian breakfast idea for weight loss.
Protein: 6g
Calories: 103 calories
Ready in: 1 hour prep & cook + overnight soaking
Recipe by: PipingPotCurry
Bonus: versatile, delicious, gluten-free
Quinoa Dosa is a healthy twist to the delicious South Indian dosa. With no rice and no fermentation, this crispy quinoa dosa is my go-to recipe for a quick south Indian meal.
Protein: 6.1g
Calories: 108 kcals
Ready in: 20 minutes
Recipe by: TheFlavourBells
Bonus: delicious and healthy
Healthy leek and scrambled tofu sabzi is super easy, delicious, and is a perfect way to add proteins to your breakfast diet.
Protein: 4g
Calories: 110 kcals
Ready in: 20 minutes cook and prep + overnight soaking
Recipe by: RachnaCooks
Bonus: fluffy, versatile, nutritious
Idlis are a favoured Indian breakfast that is delicious, healthy and very nutritious. I have shared tips in this post to make superb soft spongy idlis at home.
Protein: 7g
Calories: 123 kcals
Ready in: 15 minutes
Recipe by: SpiceCravings
Bonus: fluffy, versatile, nutritious
Egg Bhurji, also known as Anda Bhurji, is a popular Indian street food and a wonderful breakfast, lunch or dinner recipe.
Tomatoes, onions, assorted veggies, ginger and warm Indian spices transform plain scrambled eggs into a satisfying meal that’s ready in 15 minutes!
Protein: 10g
Calories: 123 kcals
Ready in: 40 minutes
Recipe by: Mrishtanna
Bonus: nutritious, warming, filling
Dalia Khichdi is a nutritious one-pot low calorie indian breakfast. The addition of vegetables and spices enhances the flavor of the khichdi recipe and makes it tempting to eat all day long!
Protein: 6g
Calories: 141 kcals
Ready in: 25 minutes cook and prep + overnight soaking
Recipe by: ThisThatMore
Bonus: fragrant, gluten-free, delicious
Sabudana Khichdi (or Tapioca Pearls or Sago) is a popular Indian dish that is Vegan & Gluten-Free and is usually served in breakfast.
This Khichdi/Pilaf is made with Tapioca Pearls (or Sago), Potatoes, Peanuts, Herbs, and Spices.
Protein: 5g
Calories: 143 kcals
Ready in: 45 minutes
Recipe by: ThisThatMore
Bonus: fluffy, healthy, simple
Instant Khaman Dhokla is a savoury cake that is steamed and is light, soft & fluffy. This is healthy anytime snack that can be made in under 30 minutes in an Instant Pot.
This is made with Gram Flour & Spices along with some tempering.
Protein: 7g
Calories: 151 kcals
Ready in: 30 minutes
Recipe by: JCookingOdyssey
Bonus: low calorie and versatile
Dal Paratha is an Indian flatbread recipe made using wholewheat flour, leftover dal and spices. Dal ka Paratha is a quick and easy recipe that can be prepared for a filling breakfast, brunch or lunch.
Protein: 4.7g
Calories: 188 kcals
Ready in: 50 minutes
Recipe by: VegBuffet
Bonus: healthy, full of greens, filling
Bathua Paratha is one of the most popular parathas (flat-breads) of Indian cuisine. I believe we all wait for winters to show as we get amazing choices of greens to include in our daily meals.
Protein: 7g
Calories: 198 kcals
Ready in: 25 minutes
Recipe by: PipingPotCurry
Bonus: fragrant, healthy, filling
Masala Oats is a savory oatmeal breakfast porridge cooked with lots of vegetables and aromatic Indian spices. A healthy & delicious vegan low calorie indian breakfast recipe.
Protein: 13g
Calories: 199 kcals
Ready in: 35 minutes
Recipe by: PlantifulCooking
Bonus: high in protein and fiber
Creamy, comforting, and delicious, this moong masoor dal is packed with flavors! It is naturally vegan and is high in protein and fiber.
You can make this either in the Instant pot or on the stove!
Protein: 5g
Calories: 199 kcals
Ready in: 15 minutes plus 16 hours to soak
Recipe by: FlavoursTreat
Bonus: healthy and diabetic-friendly
Millet dosa is a vegan and gluten-free savoury crepes that make a healthy, nutritious and delicious breakfast or meal.
Protein: 7g
Calories: 203 kcals
Ready in: 10 minutes
Recipe by: RachnaCooks
Bonus: versatile, cooling, tasty
Ragi malt is also known as ragi ambli in Karnataka. It is a super healthy drink that is easy to make. It may help with weight loss and some people believe it helps to keep your body cooler.
Protein: 6g
Calories: 221 kcals
Ready in: 23 minutes
Recipe by: ProfusionCurry
Bonus: nutritious and savoury
Masala Oats is a healthy, hearty breakfast made with high-fiber oats, nutrients rich veggies and healthy turmeric.
This tasty Indian oats porridge called oats upma is nourishing, gluten free, vegan and takes hardly any time to prepare.
Protein: 10g
Calories: 253 kcals
Ready in: 40 minutes
Recipe by: RachnaCooks
Bonus: flavourful, nutritious, tasty
This delicious upma recipe is a popular breakfast in India. This version uses broken wheat, which has a nice texture and is very healthy, making this a delicious low calorie indian breakfast for weight loss.
Protein: 11g
Calories: 378 kcals
Ready in: 17 minutes
Recipe by: TheBellyRulesTheMind
Bonus: healthy, filling, energising
Lapsi, a delicious and nutrient rich Indian sweet made with cracked wheat or bulgar, ghee, nuts and raisins.
Traditionally served as a dessert or side but this makes a perfect whole grain breakfast that can be meal prepped ahead of time.
Instant Pot Video Recipe + Stove Top option included. Can be made vegan too.
Healthy Indian breakfast FAQs
Here are some of the answers to your top questions,
How to do you store dosa?
Dosa crepes may be stored in the freezer for a couple of months so they’re great to batch cook. Or if you want to keep them in the fridge for a couple of days wrap them in foil or a banana leaf if you have one lying around!
Most of the Indian breakfast listed above can be stored in the fridge in an airtight container for a few days.
What do you serve with an Indian breakfast?
I would make sure there is a protein source with your Indian breakfast if it is fairly low in protein itself as that is important to incorporate protein at every meal.
That could mean a boiled, poached, or scrambled egg for instance, or even some scrambled tofu!
Can I eat roti in breakfast for weight loss?
You can eat roti for breakfast and, although not on its own, it may aid weight loss compared to alternative foods such as rice. It has more protein than rice so would keep you fuller.
Why is Indian breakfast important?
Like most options out there a healthy Indian breakfast is key to fueling your body for the day ahead. It will replenish blood glucose levels and kick start your metabolism.
I hope you have loved this exploration into some super healthy Indian breakfast choices. I love that they’re mostly savoury and you could easily make them for brunch, lunch or dinner too.
Which is your favourite? Let me know in the comments below.
If you loved these recipes I think you’ll also love this collection of 21 Healthy Low-Calorie Indian Snacks.
