Hi guys! most welcome you in this particular post today we are going to discuss the best healthy breakfasts in India for weight loss,
Eating healthy can be difficult if you’re not sure what to eat first thing in the morning. Since breakfast is often referred to as the most important meal of the day, it’s worthwhile to choose foods that will give you sustained energy and keep you full until lunchtime rolls around. Here are 10 ideas for healthy breakfasts in India.
1) Oats Upma
Upma is a popular South Indian breakfast that’s made with semolina. Adding oats to your upma, which are high in protein and fiber, can help you feel full longer and fight off hunger pangs.
Make upma as normal, substituting some of the semolina with quick-cooking oats. Add 1/2 cup oats to a serving of upma. If you like, add chopped fresh coriander leaves just before serving.
This recipe yields 4 servings; each one contains approximately 274 calories, 6 grams protein, and 34 grams of carbohydrates. You’ll also get 11 grams fat (3 grams saturated), 19 milligrams cholesterol, and 356 milligrams sodium.
The total daily value percentages for iron, vitamin A and C are 14 percent, 20 percent, and 18 percent respectively. These nutritional values may vary slightly depending on how much oats you use.
- Warm water if needed to thin out the batter
- Tamarind chutney or tomato ketchup
- Mix all ingredients except water in a bowl until well combined
- Slowly add water until the mixture has the consistency of pancake batter
- Heat griddle over medium heat and grease lightly with oil
- Pour about 1/4 cup of batter onto the griddle
- Cook pancakes until golden brown on both sides
- Serve hot with tamarind chutney or tomato ketchup
Also Read Healthy Foods of India – Healthy Foods of India
2) Brown Bread and Butter Toast
It’s easy to skip breakfast. But, a healthy morning meal is a great way to start your day right, and can also be helpful in weight loss efforts. For example, eating breakfast regularly may help you avoid binging later in the day by making you feel full.
If you can’t think of anything else to eat for breakfast one morning, try brown bread and butter toast with jam—it’s tasty and filling without being too fattening. Plus, it comes together quickly!
All it takes is two slices of fresh whole-grain bread (or two pieces of low-fat wheat toast), 1 teaspoon of jam or honey, and a pinch of cinnamon on top.
3) Cooked Oats with Jam
If you think oats will make you fat, know that oats are low on calories and help keep your blood sugar steady.
The trick is to avoid adding cream, butter, or sugar to them; try pouring a bit of honey over cooked oats with jam instead.
You can also find flavored oatmeal mixes in stores if regular oatmeal just isn’t doing it for you.
Do note, however, that many flavored oatmeals have added ingredients like sugars, corn syrup, and preservatives—be sure to read those labels carefully before buying!
If all else fails—and there’s no substitute for your morning bowl of cereal—at least opt for whole-grain options.
4) Upma with Vegetables
One of my favorites, upma is made from semolina (or rava) and can be had with vegetables like potatoes or carrots. Plus, it’s just 20 calories per serving!
While you would think that upma isn’t great for breakfast, research shows that you can have a healthy breakfast without skimping on nutrition.
In fact, a study published in Nutrients found that low-fat breakfasts help people lose weight faster compared to higher-fat options.
Another reason why I love upma? It’s super easy to prepare—just mix all ingredients together and cook!
Also Read Fast Foods of India – Fast Foods with Healthy Breakfasts
5) Dosa or Uttapam with Chutney or Sambar
Dosa or Uttapam with Chutney or Sambar is an idea for a healthy breakfast to lose weight.
In most Indian households, dosa is served on special occasions like Holi and is considered a luxury food, since it’s made with refined flour (white rice) and requires ghee.
The traditional recipe of South Indian dosa calls for fermented rice batter to be prepared by soaking chana dal overnight, then grinding it into a smooth paste along with water and salt.
Then urad beans are soaked overnight to separate them from their skins, ground into a paste (along with ginger and green chilies), then combined with rice batter.
6) Upma Rava Dosa (Rava Uppuma)
upma rava dosa is one of the most famous breakfast recipes from Andhra Pradesh. This healthy breakfast recipe is made by roasting semolina on a Tawa and combining it with onion, green chili, and spices.
The semolina absorbs all of these flavors as it cooks and creates a delicious combination that you can enjoy with chutney or raita.
If you’re looking for new ideas to make breakfast exciting, you should definitely try out upma Rava dosa today! You’ll be surprised at how easy it is to make—and how quickly your family will devour it.
7) Eggless Pancakes with Fruit Salsa & Soya Nuggets
The combination of puffed soya, fresh fruit salsa, and sugar-free syrup makes it a perfect breakfast on any day. Enjoy it with a glass of fruit juice or coffee.
This can be prepared within 5 minutes if you have ready ingredients at home. So, try these healthy ideas for your breakfast and stay healthy! 1 cup (150 g) soy nuggets
2 tsp oil + 1 tsp oil to brush nuggets while frying them.
1 tbsp grated cheese (optional)
3/4 cup flour + 1/4 cup rice flour (or corn flour) mixed together into a thick batter. Add water to make a thick but pourable batter.
Oil for frying nuggets + 2 tsp oil for brushing nuggets while frying them.
Sugar free chocolate sauce / jam / caramel sauce / ketchup etc as per taste (optional).
Mix all fruits like banana, pineapple, grapes, mangoes, etc, and keep aside.
8) Savoury Oats Idli/Dosai Combination
This south Indian breakfast combination has become a favorite among people across age groups and geographies. Idli is a steamed savory cake of rice and lentil dumplings. Another south Indian savory dish called dosa is made from a batter of rice, urad dal (lentils) mixed with water and salt, and then spread out on an oiled griddle.
The dosage should be about four inches in diameter and a quarter-inch thick. It is accompanied by sambar (South Indian soup) or chutney to provide both taste contrast as well as an increased volume of food to fill you up until lunchtime! This is one breakfast you will look forward to having every day.
9) Chilla Batura – Mashed Potato Stuffed Burger Patties
When looking to lose weight, you might think that skipping breakfast is an easy way to cut calories. You’re right—you do burn fewer calories when fasting. But if you replace that missing meal with a high-calorie, high-fat fast food breakfast, you’re actually going to gain weight!
To eat healthy and lose weight at breakfast time, give Chilla Baturas a try. This dish is so simple—just some mashed potatoes stuffed into fried hamburger patties—but it’s delicious, filling and completely nutritious! For even more health benefits, use whole wheat flour instead of white flour.
This recipe makes two servings; each one has only 320 calories and will keep you full until lunchtime. It’s also low in fat and sodium but rich in protein and fiber!
The best part? These patties are ready in under 15 minutes from start to finish, so there’s no reason not to make them every morning! If you have extra leftover cooked rice or mashed potatoes on hand, simply freeze them for another day.
You can easily adjust these ingredients according to your tastes: add minced garlic or onion powder or spice up your morning with some cayenne pepper (or both!). Simply mix everything together using a large spoon or spatula then form small balls using your hands.
10) Vegetable Cheddar Cheese Strudel
Breakfast is a great time to add more products to your diet. This strudel has all of our favorite vegetables baked right into a flaky, cheesy breakfast pastry that you’ll love to eat even when you’re not trying to lose weight. And bonus: It takes less than 30 minutes to make!
Cheddar cheese and zucchini are whipped together with eggs and a bit of flour, then baked inside phyllo dough sheets until crispy and golden brown. Once it cools down, slice it up and enjoy as an easy healthy breakfast or snack.
To keep things simple, choose low-fat cheddar cheese, whole wheat phyllo dough and egg whites instead of whole eggs. You can also try using reduced-fat cream cheese instead of cheddar if you want to cut back on calories even further—but we promise it won’t taste like it!
If you don’t have phyllo dough on hand, use puff pastry instead (just roll out each sheet separately before layering them). Be sure to check out these other amazing ideas for healthy breakfasts in India.
When we have an idea of what type of breakfast is best for us, we can also plan on when to eat it. After all, a healthy breakfast starts with planning ahead and getting up half an hour earlier than usual to prepare a wholesome meal that will start your day on a happy note.
If you’re eating well and taking care of yourself, you’ll be ready to face anything life throws at you. So remember: when it comes to breakfast, don’t just slap something together without thinking about your choices—your morning may depend on it!