Breakfast is always considered to be the most important meal of the day. Since what you eat in breakfast will influence your mood over the day. Moreover, many people thinks skipping breakfast will help them lose weight. That’s absolute a lie. Having a healthy breakfast each day will actually help you lose weight. Because if you have it, you will feel full all day long. Well, here are your alternative healthy Indian breakfast recipe for weight loss that will not only taste good but also benefit your health.
Indian cuisine is known for its vibrant spices, fresh herbs and wide variety of rich flavors.
Though diets and preferences vary throughout India, most people follow a primarily plant-based diet. Around 80% of the Indian population practices Hinduism, a religion that promotes a vegetarian or lacto-vegetarian diet.
The traditional Indian diet emphasizes a high intake of plant foods like vegetables, lentils and fruits, as well as a low consumption of meat.
1. Museli
Benefits:
- One of the chief ingredients of Muesli is Oats which are packed with a special fiber known as beta-glucan. Beta-glucan is important to our health for a variety of reasons including a reduction in cholesterol levels and stabilizing blood sugar levels. It’s the latest edition in Indian breakfast recipe.
Ingredients:
- Rolled Oats – 120 grams
- Low-fat Milk – 300 ml
- Chopped Walnuts – 10 grams
- Chopped Almonds – 10 grams
- Raisins – 20 grams
- Chopped apple – 40 grams
- Chopped banana – 40 grams
- Vanilla essence – 5 grams
- Sugar – 2-3 tablespoon
Steps for Preparation
- Begin by mixing the oats, chopped almonds and walnuts in a container.
- Transfer the contents to a non-stick pan and lightly roast it for 3-5 minutes. Don’t forget to stir the mixture continuously.
- Empty the content in an airtight container. Allow it to cool for a while and add raisins and vanilla essence to it. Mix well.
- Then take a serving bowl and transfer the previously prepared muesli mixture along with chopped bananas and apples. You can also add sugar for taste.
- Now add milk to it and stir properly. Your breakfast is ready!
Nutrition facts
| Calories | 270 |
| Protein | 12 grams |
| Carbs | 40 grams |
| Fat | 5 grams |
2. Sprouts Poha
Benefits:
- Well, if you have been following a strict vegetarian diet for some time then there’s no way you don’t know about the benefits of Sprouts. Sprouts are not only good for our digestive health, but they are also equally important for maintaining healthy skin. Moreover, it may regulate blood sugar levels by increasing the activity of hydrolytic enzymes.
- It is the considered to be the most common Indian breakfast recipe.
- Poha or beaten rice is well off with carbs which mean you are less likely to feel lethargic during the day hours. Apart from carbs, Poha is also rich in Iron and fiber content.
Ingredients:
- Poha – 200 grams
- Mixed Sprouts – 1oo grams
- Chopped onions – 20 grams
- Chopped green chilies – 20 grams
- Mustard seeds – 1 tablespoon
- Turmeric powder – 1 tablespoon
- Coriander leaves – 1 tablespoon
- Lemon juice – 1 tablespoon
- Sugar – ½ tablespoon
- Oil – 1 tablespoon
- Salt – As per taste
Steps for Preparation
- Place poha/beaten rice in a sieve and wash it lightly. Drain the water and keep it aside for 10 minutes.
- Take a non-stick pan and heat oil on a medium flame. Add mustard seeds, chopped onions and green chilies. Sauté till onions turn light brown.
- Then add mixed sprouts and sauté for another couple of minutes on a medium flame.
- Add salt and sugar to the sauté and cook for another couple of minutes.
- Now add poha and a tablespoon of lemon juice and mix well. Cook it for 2-3 minutes while stirring it continuously to avoid overcooking.
- Garnish with coriander leaves. Serve hot with tea or coffee.
Nutrition facts
| Calories | 280 |
| Protein | 20 grams |
| Carbs | 60 grams |
| Fat | 4 grams |
3. Masala Cheese toast
Benefits:
- With the goodness of whole wheat bread and mozzarella cheese, masala cheese toast is a perfect indian breakfast recipe to lose weight. It’s quick and easy to make and makes you feel full even in a single toast.
Ingredients :
- Whole wheat bread – 4 slices
- Grated mozzarella cheese – 4 tablespoon
- Finely chopped and boiled mix vegetables (green peas, capsicum, cauliflower, and cabbage) – 10 grams each
- Mashed boiled potatoes – 40 grams
- Chopped onions – 20 grams
- Chopped green chilies – 10 grams
- Chopped coriander leaves – 10 grams
- Oil – 2-3 tablespoon
- Gram Masala – 1-2 tablespoon
- Chili powder – ½ tablespoon
- Salt – As per taste
Steps for Preparation
- Take a wide size non-stick pan and pour oil in it. Heat the oil and add chopped onion and green chilies. Sauté for 1 minute on a low flame.
- Add all the mixed veggies, mashed potatoes, chili powder, garam masala, coriander leaves and salt to the pan. Mix well and cook it for 2-3 minutes on a medium flame.
- When it’s cooked, divide the total content into four equal size toppings and allow it to cool.
- Use a pop-up toaster to toast the whole wheat bread.
- Spread each serving size of topping to toasted bread slices.
- Top 1 tablespoon of grated cheese on each toast and bake it in a pre-heated oven at 200 C for 3-5 minutes.
- And there you go Masala Cheese Toasts are ready to be eaten.
Nutrition facts (1 toast)
| Calories | 90 |
| Protein | 3 grams |
| Carbs | 14 grams |
| Fats | 4 gram |
4. Paneer Paratha
Benefits:
- Paneer paratha is one of the finest breakfast choices for indian people on weight loss as it is very low in cholesterol and sugar level. Besides protein and calcium, paneer is an excellent source of conjugated linoleic acid – a fatty acid which aids fat burning process and thereby helps in losing weight.
However, you should think twice before making it a daily breakfast choice due to its high saturated fat content. - The classic Indian breakfast recipe for weight loss.
Ingredients :
- Fine chopped Dill leaves – 30 grams
- Finely chopped mint leaves – 30 grams
- Fine chopped coriander – 30 grams
- Finley chopped green chilies – 10 grams
- Grated cottage cheese – 50 grams
Note – Mix the ingredients mentioned above to prepare herb stuffing.
- Semi-cooked whole wheat chapatis – 4 chapatis
- Cooking Oil – 2 tablespoon
Steps for Preparation
- Start by making herb stuffing using the ingredients listed above. Divide the stuffing in desired no. of portions depending upon how many parathas you are willing to make.
- Take one semi-cooked chapati and spread one portion of the herb stuffing on half part of the chapati. Roll the other half over it to make it look like a semi-circle.
- Take a medium-size nonstick pan and pour a tablespoon of oil in it. At medium flame, cook paratha for 2-3 minutes or until it turns brown on both the halves.
- Serve hot with curd.
Nutrition facts (1 piece)
| Calories | 120 |
| Protein | 6 grams |
| Carbs | 12 grams |
| Fat | 5 grams |
5 . Chana Dal Pancakes
Benefits:
- Due to its low glycemic index and its ability to utilize blood sugar effectively, Chana Dal pancake is a good choice for an early morning breakfast. You can also add vegetables to increase its nutrient content. Besides being healthy, Chana Dal can be used in many ways like roasting and powdering to make sattu or grind to make besan and all that with taste and keeping health a priority.
Ingredients:
- Chana Dal (Split Bengal Gram) soaked and drained– 100 grams
- Chopped Fenugreek – 100 grams
- Chopped Spinach – 100 grams
- Grated Carrots – 50 grams
- Grated Ginger – 5 grams
- Curd – 10 grams
- Chopped green chilies – 2
- Curry leaves – 5 twigs
- Cooking Oil – 1-2 tablespoon
- Salt – As per taste
Steps for Preparation
- You will have to first grind the soaked Chana dal to make a coarse paste.
- Now add green chilies, grated ginger, carrots, spinach and fenugreek leaves along with a pinch of salt to the paste and mix thoroughly.
- Divide the paste into desired no. of portions depending upon no. of pancakes, you are willing to make.
- Take a non-stick pan and pour a tablespoon of cooking oil in it. Then add one portion of the paste and allow it to cook on a slow flame.
- Flip the pancake once the base is firmly cooked.
- Serve hot with pickle or curd.
Nutrition facts (1 piece)
| Calories | 100 |
| Protein | 5 grams |
| Carbs | 15 grams |
| Fat | 3 grams |
6. Oats Mutter Dosa
Benefits:
- Oats mutter dosa makes your breakfast tasty besides healthy. All hail beta-glucan, the special fiber you get from oat bran. Moreover, the addition of boiled peas, split lentils and carrots enhance it nutritional values.
Ingredients:
- Cooking Oil – 1-2 tablespoon
- Mustard seeds – ½ tablespoon
- Slit green chilies – 2
- Finely chopped onions – 30 grams
- Grated carrots – 30 grams
- Boiled green peas – 20 grams
- Chat Masala – ½ tablespoon
- Chilli Powder – 1 tablespoon
- Lemon Juice – 1 tablespoon
- Salt – As per taste
Note – Mix the above-mentioned ingredients to prepare the stuffing.
- Rolled Oats – 200 grams
- Urad Dal (split black lentils) – 40 grams
- Cooking oil – 2-3 tablespoon
Steps for Prepararion
Preparing dosa batter –
Mix the oats, urad dal and a pinch of salt in a container. Then transfer the contents to a mixture to blend it into a fine powder.
Add at least 1-2 cups of water and stir thoroughly to make the batter of pouring consistency. Cover the batter with a lid and keep it aside for 15 minutes.
Preparing the stuffing –
Take a large size non-stick pan and pour a 1-2 tablespoon of cooking oil in it. Turn the stove on medium flame and add mustard seeds and green chili.
Add chopped onions and sauté on a medium flame for 2 minutes or until onions turn brown.
Then add grated carrots and green peas. Mix well and cook for 2 minutes.
Now add chaat masala and chili powder. Mix well and cook for 1-2 minute.
Finally, add lemon juice to the pan and mix well. Turn off the stove. Mutter dosa stuffing is now ready.
Preparing the Dosa –
- Grease a non-stick pan using cooking oil.
- Pour a small amount of batter into the pan and spread it to make a round dosa. Make sure that edges are not very thick.
- Allow it to cook on a medium flame till the color of dosa appears light brown.
- Then take a portion of stuffing and spread it on the center of the dosa. Roll the edges over. You can use remaining batter to make more dosa.
- Serve hot with sambhar or chutney.
Nutrition facts (1 piece)
| Calories | 100 |
| Protein | 5 grams |
| Carbohydrates | 15 grams |
| Fat | 4 grams |
7. Oats Idli
Benefits :
- If you have been reading this article attentively since beginning, you would have probably understood the benefits of oats by now. So, moving on to the other main ingredient – Urad Dal.
- Urad Dal aka Black Gram is rich in dietary fibers, vitamin, and minerals especially potassium, iron and magnesium. It also provides you with a wide range other benefits including – Treating inflammation of joints and muscle pain, strengthens the nervous system, improves digestive system and reduces hypertension.
Ingredients:
- Rolled Oats – 200 grams
- Urad Dal (Split Black lentils) – 50 grams
- Ginger-chilli paste – 2 tablespoon
- Cooking Oil – 1-2 tablespoon
- Salt – As per taste
Steps for Preparation
- Add rolled oats and urad dal in a mixer and blend it to a fine powder.
- To make a batter of pouring consistency, add 1-2 cups of water along with ginger-chilli paste and a pinch of salt. Mix well.
- Cover it with an air tight lid and keep it aside for at least 30-45 minutes to ferment.
- Now using a small amount of cooking oil, grease idli molds properly. And fill the molds with idli batter.
- Steam cook idli steamer for at least 5-10 minutes.
- Serve hot with sambhar or chutney.
Nutrition facts (1 piece)
| Calories | 30 |
| Protein | 2 grams |
| Carbs | 4 grams |
| Fat | 0.5 gram |
8. Cabbage Paratha
Benefits:
- If you are one such person who does not like to eat too much of veggies then cabbage might be a right choice for you. Not only it is low in calories, but it is also packed with fibers and vitamins. Besides, cabbage is also a good source of Vitamin C.
Ingredients :
For making the dough –
- Whole wheat flour – 150 gram
- Melted Ghee – 1 tablespoon
- Salt – As per taste
For making the paratha stuffing
- Grated cabbage – 200 gramCrumbled cottage cheese (paneer) – 40 grams
- Crumbled cottage cheese (paneer) – 40 grams
- Chopped green chilies – 10 grams
- Chopped coriander – 10 grams
- Salt – As per taste
- Cooking Oil – 1-2 tablespoon
Steps for Preparation
- Prepare the dough by combining all the whole wheat flour, melted ghee and salt in a container. Use water to make the dough soft. Once done, keep it aside.
To make stuffing follow the steps below:
- Take grated cabbage in a bowl and sprinkle some salt on it. It will help to squeeze out water from the cabbage easily. Put it on a side for 10-12 minutes.
- After removing excess of water from cabbage, add paneer, coriander, and green chilies. Mix well.
- Now divide the stuffing into desired no. of portions depending upon how many parathas you are willing to make.
Making the paratha:
- From the dough, roll out one portion. You can also use wheat flour for rolling.
- Now spread the previously prepared stuffing on one-half of the circle and roll the other half over.
- Then cook paratha in a non-stick pan on a medium flame.
- Serve hot with pickle or curd.
Nutrition facts (1 piece)
| Calories | 100 |
| Protein | 5 grams |
| Carbs | 13 grams |
| Fat | 4 grams |
9. Spinach Toast
Benefits:
- If you grew up watching cartoons, the first thing that will come into your mind as soon as you hear Spinach is Popeye’s bulging biceps as he eats (read: gulped) a can of spinach. Beyond doubt, spinach is a super food. Besides being rich in dietary potassium (over 800 mg per cup cooked) and magnesium, spinach is loaded with fiber, Vitamins A, K and essential minerals.
- Spinach is an excellent source of beta-carotene which may prevent asthma. It also contains alpha-lipoic acid, an antioxidant shown to decrease glucose levels and increase insulin sensitivity, thereby preventing oxidatively induced changes in diabetic patients.
- Like other green veggies, Spinach contains chlorophyll which may reduce the risk of cancer by blocking the carcinogenic effects of heterocyclic amines produced due to grilling foods at high temperature. (Source)
Ingredients :
- Toasted whole wheat bread – 6 slices
- Grate mozzarella cheese – 6 tablespoon
- For the spinach topping –
- Shredded Spinach – 250 gram
- Low-fat butter – 1 tablespoon
- Finely chopped onions – 30 grams
- Chopped green chilies – 10 grams
- Cornflour – 10 grams
- Low-fat Milk – 50 ml
- Soda Bicarb – ½ tablespoon (Dissolve corn flour in low-fat milk)
Steps for Preparation
- Take a non-stick pan and heat butter on a medium flame. Add chopped green chilies and onions and sauté for a couple of minutes or till onions turn translucent.
- Then add a pinch of soda bi-carb and shredded spinach and allow it cook for 2-3 minutes.
- Pour in corn flour-milk mixture and a pinch of salt and cook for 2-3 minutes on a medium flame. Stir continuously.
- Turn off the stove and allow it cool. Divide the mixture in desired no. of portions.
- Spread one portion of the spinach topping along with a tablespoon of grated cheese on a slice of toasted bread.
- Bake it a pre-heated oven at 200 C for at least 5-10 minutes.
- And that’s it. You have your breakfast ready.
Nutrition facts (1 toast)
| Calories | 60 |
| Protein | 6 grams |
| Carbs | 12 grams |
| Fat | 2 grams |
10. Grilled Corn Capsicum sandwich
Benefits:
- Corn is basically a starchy vegetable which means it provides a good amount of carbohydrates necessary to fuel your morning hours. More importantly, they are complex carbs, meaning they get digested at a slow rate and give you sustained energy for a long duration. Corn is also rich in manganese – A trace mineral necessary for strengthening connective tissues. A medium size cup of corn contains over 10 percent of recommended daily intake of manganese.
Ingredients:
- Boiled sweet corn kernels – 60 grams
- Finely chopped capsicum – 15 grams
Whole wheat bread – 2 slices - Finely chopped onions – 10 grams
- Chopped garlic – 5 grams
- Chopped green chilies – 5 grams
- Butter – 1 tablespoon
- Salt/Black Pepper – As per taste
Steps for Preparation
- Start by heating butter in a non-stick pan on a medium flame. Add chopped onions, garlic, and green chilies. Sauté for just a few seconds.
- Add the chopped capsicum, boiled sweet corn kernels, a pinch of salt and black pepper into the pan. Mix well and allow it to cook for 2 minutes.
- Take a slice of bread and spread the mixture on its surface. Place the other slice over and apply a tablespoon of butter on the top.
- Place the sandwich in the griller with a little butter on both of its sides. Cook till both sides are golden brown.
- Serve hot with chutney or ketchup.
Nutrition facts
| Calorie | 160 |
| Protein | 4 grams |
| Carbs | 30 grams |
| Fat | 2 grams |
11. Scrambled Eggs with Cheese and Mayonnaise
Benefits:
- You can never go wrong with eggs as a breakfast. Be it scrambled or boiled, eggs provide you with not only quality protein but also boosts your choline and selenium intake.
- Choline plays a major role in brain function, nerve function, and muscle movement while selenium helps in improving thyroid function and eliminating free radicals which may damage the cells.
Ingredients:
- Eggs – 3
- Milk – 3 tablespoon
- Grated cheese – 30 grams
- Mayonnaise – 2 tablespoon
- Mixed herbs – ½ tablespoon
- Chili flakes – ½ tablespoon
- Cooking oil – 1-2 tablespoon
- Salt/Black Pepper – As per taste
Steps for Preparation
- Take a medium size bowl and mix all ingredients in it except the cooking oil. You can use a fork to mix ingredients properly.
- Heat a tablespoon of oil in a non-stick pan. Then add the previously prepared egg mixture and cook for 2-3 minutes on a medium flame. Stir continuously to avoid overcooking.
- Serve hot with toasted whole wheat bread.
Nutrition facts
| Calories | 160 |
| Protein | 20 grams |
| Carbs | 3 grams |
| Fat | 15 grams |
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