8 healthy Indian breakfast recipes for weight loss

Key takeaways:

While Indian food is diverse and incredibly tasty, it sometimes receives criticism for being more carbohydrate-heavy and not protein-friendly.

But does that mean our breakfasts are not healthy?

In this guide, we'll learn how to use simple food items at home to prepare healthy, weight-loss-friendly Indian breakfasts. We’ll even share easy recipes you can try today!

Why breakfast matters for weight loss?

Do we need to eat breakfast, or can we skip it?

Here’s what research says.

In a one-month study^[1] in 2018, 102 obese adult participants from Delhi were divided into two groups: one group followed a higher-protein, lower-carbohydrate lacto-vegetarian diet (PACER), and the other continued following a standard vegetarian diet.

Eight weeks after the one-month study, it was observed that the PACER group lost approximately 6% of their body weight, while the other group lost about 3% of their weight.

In another 2006 study^[2] in Delhi, nearly 2,000 school students were observed. Those who ate breakfast had significantly lower obesity rates than those who skipped breakfast - 14.6% versus 22.9%.

Health benefits of a eating healthy breakfast daily

They say, “Breakfast is the most important meal of the day.” There’s sound logic behind this thought as well. When you eat a healthy breakfast first thing in the morning, this is what happens:

• You get up to 40–200 kcal of extra energy throughout the day. You naturally eat less at lunch and/or skip unhealthy snacks.
• A study^[3] suggests that individuals who regularly eat a healthy breakfast are less likely to be obese or have high blood pressure.
• A fulfilling breakfast prevents energy dips caused by prolonged fasting.
• A nice breakfast keeps your body clock in sync.

8 healthy Indian breakfast recipes for weight loss

Now that you know the benefits of eating a healthy breakfast, it’s time to fire up the stove and try these 8 healthy Indian breakfast recipes!

1. Makhana paneer cutlets
2. Moong dal chilla with paneer stuffing
3. Whole grain roti with paneer bhurji
4. Green moong dal dhokla
5. Masala oats upma
6. Ragi (finger millet) porridge with almond milk and fruit
7. Sprouts salad
8. Low-calorie spinach paratha

1. Makhana paneer cutlets

Calories: Approx. 100-120 per cutlet

Prep time: 20-25 minutes (if makhana powder is pre-prepared).

How to make?

• Roast makhana and grind it to a fine powder.
• Add this to some crushed paneer, mashed potatoes, and spices in a bowl.
• Make small to medium-sized cutlets and pan fry them with small bits of ghee until golden and crisp.
• Enjoy with mint or coriander chutney, yogurt dip, or steamed veggies.

2. Moong dal chilla with paneer stuffing

Calories: Approx. 200-220 per stuffed chilla

Prep time: 20-25 minutes.

How to make?

• Blend soaked moong dal with spices to make a smooth batter.
• Coat the tawa/pan with very little oil and pour the batter.
• Cook the chilla on both sides.
• Fill the chilla with savoury paneer stuffing, fold it over, and enjoy while hot.

3. Whole grain roti with paneer bhurji

Calories: Approx. 250-300 per serving (1 roti + bhurji)

Prep time: 15-20 minutes

How to make?

• Take a pan and sauté chopped onions, tomatoes, and spices.
• Add some crumbled paneer and cook for a few minutes.
• Serve it with warm whole grain or keto atta roti.

4. Green moong dal dhokla

Calories: Approx. 150-180 per serving (2-3 medium pieces)

Prep time: 30-40 minutes

How to make?

• Soak moong dal overnight.
• Next morning, grind it with spices, semolina, and a pinch of baking soda.
• Steam for 20 minutes.
• Give a nice tempering of mustard seeds, sesame seeds, and curry leaves.

5. Masala oats upma

Calories: Approx. 180-200 per serving (1 cup)

Prep time: 20-25 minutes

How to make?

• Roast the oats and semolina until they turn slightly golden and release an aroma.
• Add mustard seeds, curry leaves, and veggies to a pan and temper.
• Cook for some time, then add water.
• Cover and steam till the water dries out.

6. Ragi (finger millet) porridge with almond milk and fruit

Calories: Approx. 180-200 per serving (1 bowl)

Prep time: 10-15 minutes

How to make?

• In a pan, roast ragi flour and oats.
• Cook them with water and milk until thickened.
• Garnish with nuts and dry fruits of your choice.
• Use honey to sweeten it, or a pinch of salt if you prefer a savoury taste.

7. Sprouts salad

Calories: Approx. 150-180 per serving (1 bowl)

Prep time: 10-15 minutes (if sprouts are pre-boiled).

How to make?

• Boil sprouts in a kadhai or pressure cooker till soft.
• Add paneer, veggies and roasted peanuts in another pan and toss them with olive oil, lemon juice, and spices.
• Don't forget to add chat masala for some zing!

8. Low-calorie spinach paratha

Calories: Approx. 100-120 per paratha.

Prep time: 20-25 minutes

How to make?

• Mix 1 cup chopped spinach with 1/2 cup coconut flour, turmeric, and spices.
• Knead gently to make a soft dough.
• Take a small ball of dough and roll it into a thin paratha.
• Use little ghee while cooking in the pan.
• Serve with your favourite chutney or dahi (yoghurt).

Your 7-day Indian breakfast plan for weight loss

If you're tired of wondering, “What should I make for breakfast today?” we have you covered. Check out this simple, healthy Indian breakfast calendar.

What is the best time to eat breakfast for weight loss?

The best time to eat breakfast is typically within one to two hours of waking up.

This is a good window to kick-start your metabolism and gather energy for the day ahead.

However, this timing can be adjusted according to personal routines.

What makes the Indian breakfast perfect for weight loss?

Nothing blends taste and health better than Indian cuisine. The good news is that you no longer have to hunt for difficult-to-pronounce ingredients from that far-off supermarket.

Here's how breakfast made from Indian staples can help you lose weight:

• Protein sources: Pulses, paneer, lentils (dals), soy chunks, ragi, eggs, fish, and chicken help muscles recover after a workout session.
• Fibre sources: Whole grains (such as barley and quinoa), pulses (like Bengal gram and soybeans), vegetables (like drumstick leaves and red carrots), and fruits (like guava and sapota) are anti-inflammatory, keep you fuller for longer, and reduce sugar spikes.
• Fat sources: Visible fats (easy to see and added to food) are present in oils, ghee, and vanaspati, whereas invisible fats are naturally found in pulses, milk, and cereals. They meet 10-15% of energy needs without adding calories.
• Spices and herbs sources: Holy basil (tulsi), coriander (dhania), mint (pudina), cinnamon (dalchini), cardamom (elaichi), turmeric (haldi), and ginger (adrak) are anti-inflammatory and anti-oxidant - plus, a study^[4] shows that they reduce BMI and body fat.

How to make your Indian breakfast weight loss-friendly?

With these tips, you can surely make your Indian breakfast just as healthy!

• Control your portions. Use smaller cups and plates for eating.
• Use techniques like grilling, steaming, or air-frying to save nutrients and reduce calories by using less oil.
• Opt for almond or low-fat milk instead of full-cream milk.
• Try adding whole grains like dalia, rajgira, or bajra to your meals.