Medically reviewed by Shahzadi Devje, Registered Dietitian (RD) & Certified Diabetes Educator (CDE)
Looking for healthy recipes for Ramadan 2021? Discover a delicious selection of nourishing, savoury and sweet dishes for Suhoor and Iftar — so you can feel your best this Ramadan. Includes vegan and gluten-free options.
The blessed month of Ramadan 2021 begins on April 12th. Marked by daytime fasting, Ramadan honours the time when the Holy Qur’an was revealed to the Prophet Muhammad (PBUH) and befalls on the ninth month in the Islamic Calendar.
With yet another stay-at-home order, here in Ontario, Canada, it's even more important to be well-prepared for fasting. After all, we want to stay healthy, while making the most of this blessed month — keeping our focus on religious observance and self-reflection.
Eating a balanced and colourful diet that includes a variety of unrefined carbohydrates, proteins, and fats, emphasizing vegetables, whole grains, and healthy oils, is essential for good health, endurance and to ease digestive discomfort. The idea is to have a portfolio of easy and healthy recipes that are desi~licious, satisfying and can be made ahead of time.
So, if you're on the hunt for healthy Ramadan recipes, you'll be spoilt for choice with this selection from Registered Dietitians. From masala fish, veggie kebabs to a rose smoothie and no-cook laddus, this mouthwatering plant-powered assortment of 40 savoury and sweet dishes offers plenty of choice for Suhoor and Iftar. With quick and simple options, we've made sure you'll never run out of ideas and stay nourished this Ramadan.
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Savoury
- 4-Spice Basa Fish Fillet
Done in under 30 minutes, these lean basa fish fillets are perfect as a quick, simple and delicious Iftar meal.
- Vegan Shepherd’s Pie - Healthy Indian Dinner
A family-friendly and satisfying Vegan Shepherd’s Pie recipe gets an Indian twist. Loaded with flavour-packed green lentils simmered in a tomato sauce infused with traditional South Asian spices, and topped with velvety mashed potatoes. Heads up, it’s so Desi~licious that you’ll want more than one helping!
- Vegan Kebab Recipe
This vegan kebab recipe creates succulent and soft kebab patties (Shammi kebab-style) that are packed with nourishing ingredients and rich in flavour! Made with black beans and sweet potato, and infused with traditional South Asian spices to create a healthy Indian recipe – that’s also family-friendly.
- Homemade Pav Bhaji
Pav Bhaji is a famous Indian street food recipe. It’s a thick, and spicy mashed vegetable dish cooked in a desi~licious masala of onion, tomatoes, garlic, ginger and dried spices and served with toasted buns (pav). It incorporates a colourful mix of vegetables (bhaji): cauliflower, peppers, carrots and potatoes to create a lip-smacking healthy Indian dinner recipe. This version isn’t loaded with butter – yet promises oodles of flavour!
- Spicy Chicken Salad
It’s prepared with crispy green leaf lettuce – tossed in a citrus-chilli dressing that’s oozing with the scent of freshly grated turmeric. Topped with sweet Ambrosia apple chunks and slices of spicy chicken breast coated in a garlicky, chilli-herb marinate. It’s light and refreshing and sings easy and healthy.
- Easy Handvo Recipe
Moist, veggie-packed and easy to pull off. Learn how to make handvo at home. My version of this traditional Gujarati savoury cake is made with a blend of semolina and chickpea flour and loaded with cabbage, peas, onions and cilantro. An all-time favourite, it’s one healthy Indian recipe that we devour — and make on-repeat!
- Indian Butter Chicken Recipe
Easy Indian Butter Chicken recipe cooked in 30 minutes. Cubes of chicken breast marinated in garlic and spices – cooked in a rich and creamy butter chicken masala. With only a dash of butter and less cream – it’s a lightened version but with oodles of flavour! Learn how to make restaurant style butter chicken in minutes – in your instant pot.
- Fattoush Salad Recipe
Fattoush, with smoked salmon, is perfect for easy and healthy salad meal prep. A favourite menu item at Lebanese restaurants, this Fattoush Salad screams fresh and is layered with flavour and texture. It’s made with wholesome, colourful ingredients that pack a nutritional punch: leafy greens, veggies, salmon, fresh herbs and crispy pita bread – all doused in a zesty lemon-sumac dressing. It’s low carb, easy to pack for lunch and absolutely delicious!
- Moroccan Shakshuka Eggs With Lentils
Eggs gently poached in a thick tomato-lentil sauce infused with smoked paprika, cumin and garnished with fresh cilantro and olives. Loaded with nourishing ingredients, it’s family-friendly, satisfying and finger-licking good – No oven required. Serve “as is” or enjoy with toast, baguette roti or naan. Learn how to make shakshuka eggs below.
- Daal With Roasted Butternut Squash
Delicious, comforting and family-friendly, it’s a healthy vegan dinner we adore. Made with yellow daal (aka, split mung daal), roasted butternut squash and infused with cumin, cinnamon, curry powder and smoked paprika. Thick, creamy and packed with flavour, enjoy as-is or pair with roti, naan, rice or quinoa. Vegan and gluten-free.
- Masala Tofu Scramble
South Asian-inspired masala tofu scramble - A plant-based twist to the classic scrambled eggs! Perfect for Suhoor and done in 30 minutes, this spicy tofu scramble recipe is super easy to make and high in protein.
- Beetroot Poriyal
A delightful South Asian appetizer or snack, Beetroot Poriyal is sweet but very earthy and aromatic. Feel the heat of the chilli and enjoy the crunch of the almonds!
- Omelette Stuffed Paratha, Roxana Begum, Ph.D., RD of The Delicious Crescent
A healthy take on traditional Indian breakfast food, these delicious omelette stuffed parathas contain whole grains, fibre and protein to help keep you feeling full and satisfied. - Vegan Tikka Masala Recipe
Want to learn how do you make the best tikka masala sauce from scratch? Look no further! This lusciously creamy vegan tikka masala recipe is loaded with plant-based ingredients and the perfect easy and healthy ethnic recipe to feed a crowd. Chickpeas and local asparagus simmered in a thick tomato-coconut sauce infused with cumin, turmeric and fresh cilantro.
- Asian-Inspired Asparagus and Fenugreek Frittata
An Asian-inspired frittata that can be made in advance. Easy, delicious and loaded with vegetables, it's a filling choice for Suhoor. Pair with some roasted sweet potatoes, multigrain roti, quinoa, or sprouted grain bread to ensure a strong start to your day.
- Persian Zucchini Kuku (Kuku Kadoo), Roxana Begum, Ph.D., RD of The Delicious Crescent
A baked Persian style frittata that's custardy, delicious and nutritious. A gluten-free option that's low in calories and carbohydrates and high in protein, potassium and antioxidants.
- Creamy Tomato Lentil Soup with Coconut Milk, by Katie Pfeffer-Scanlan, RD, Owner of One Hungry Bunny
This hearty and spicy tomato lentil soup contains fewer calories than most other creamy soups while still providing lots of plant-based proteins and fibre to help keep you feeling full - Salmon & Bok Choy Sheet Pan Dinner with Wasabi Skyr, Tracee Yablon Brenner RD, CHHC & Kathy Siegel, MS, RDN, CDN, Triad to Wellness
This light and fresh salmon sheet pan dinner with roasted bok choy and mushrooms are topped with skyr to add a succulent creamy texture to the dish.
- Vegetable Quinoa With Garlic Shrimp Recipe
Make this easy and healthy vegetable quinoa with garlic shrimp. It’s gluten-free, and one of my favourite ways to get dinner on the table – fast! Plus, all the cooking action happens in your skillet. We’re upping the nutritional value of the dish with a beautiful mixture of kidney beans, zucchini, peppers, tomatoes, and quinoa. Infused with heaps of flavour from smoked paprika, cumin, coriander and lemon juice, it’s a great way to keep your salt intake in check – without compromising on taste.
- Cauliflower Couscous with Moroccan Lamb and Vegetable Stew, Roxana Begum, Ph.D., RD of The Delicious Crescent.
A comforting and hearty meal; this stew is sure to satisfy. Lamb and chickpeas make the dish high in protein, with an extra boost of vegetables.
- Chicken Dhansak
A classic Parsi recipe, dhansak is inspired by Persian and Indian cuisine. Luscious, rich, and filling; it's packed full of protein and fibre to keep you fuller for longer. Why not save time and make it in a slow or pressure cooker.
- Persian Noodle Soup with Beans and Herbs, Roxana Begum, Ph.D., RD of The Delicious Crescent.
This classic, wholesome Persian soup is a heart-healthy and flavourful option for Iftar, featuring ingredients like beans and fresh herbs. - Lunchbox Chickpea Salad, Dixya Bhattarai, MS, RD, LDN, Owner of Food, Pleasure & Health
Loaded with nourishing nutrients, this refreshing salad is vegan, gluten-free and contains plenty of fibre and plant-based protein. Done in 10 minutes and can be stored in an airtight container for up to 6 days. - Masala Egg Oatmeal Breakfast
Looking for easy and healthy breakfast ideas? Take your oatmeal to the next level with my savoury Masala Oatmeal Breakfast recipe – featuring eggs. It’s the ultimate busy-bee brekkie, bursting with nourishing heart-healthy ingredients. A creamy, rich amalgamation of rolled oats, onion, peas and tomatoes. All mixed with eggs, chillies and cilantro, and infused with traditional South Asian spices to create a spicy and Desi~licious breakfast.
- Easy Hyderabadi Chicken Biryani, Roxana Begum, Ph.D., RD of The Delicious Crescent.
You'll always find a biryani recipe during Ramadan. And this stunning dish tastes as good as it looks - a healthier twist to a traditional biryani recipe. - Chicken Puff Pastry (Chicken Patties), Dixya Bhattarai, MS, RD, LDN Owner of Food, Pleasure & Health
These flaky and tasty chicken patties only take 30 minutes to make and can be cooked in advance and frozen - ready to go for Iftar.
- Persian Lubia Polo (Green Bean Rice), Roxana Begum, Ph.D., RD of The Delicious Crescent
The warm layers of rice, green beans, tomatoes, and spiced ground lamb in this recipe provide a hearty mix of complex carbohydrates, protein, and fibre.
- Easy Curry Sauce With Zucchini Noodles Spaghetti
Zucchini noodles spaghetti topped with a lip-smacking quick and easy curry sauce! A healthy, gluten free, meal that’s on your table in under 30 minutes. Serve this zucchini spaghetti with a side salad to create a nourishing complete meal!
- Creamy Vegan Pasta – Indian Style
If you’re craving comforting recipes – you’ll want to curl up to this creamy vegan pasta – Indian style. Penne pasta lusciously coated with a thick sauce to create an easy and healthy recipe that’s loved by our family. The sauce is dairy-free and made with a blend of roasted vegetables, cashew nuts, garlic, garam masala and a sprinkle of chilli flakes.
Sweet
- 5-minute Pistachio-Apricot Laddus
Laddu lovers, Rejoice! Yes, they are as good as they look! With zero added sugar or butter, these little pistachio-apricot balls pack a nutritional punch. Loaded with fibre and protein, these laddus are an ideal pick-me-up choice at Iftar.
- Vegan Rose Falooda Recipe
It’s a taste of celebration. Sweet, floral, and decadent, this homemade royal Falooda recipe is a must-try. Made with rose-infused milk, strands of homemade jelly, basil seeds, and topped with coconut whip and crushed pistachios. Here’s everything you need to pull off this easy and healthy Indian drink or dessert — with zero added sugar. I would even dare say it’s the best version of Falooda.
- Zarda (Sweet Rice With Nuts & Coconut)
This Zarda Sweet Rice is a healthier twist to a traditional recipe, with half the sugar and less fat. The rice is cooked in nuts, cardamom, sugar, coconut and dried fruits and finished with saffron milk to create an irresistible end to your meal. Celebrate Eid and delight your guests with this festive recipe!
- The Best Vegan Blueberry Cheesecake
Learn how to make the best vegan cheesecake! This no-bake blueberry cheesecake dessert has what it takes; it’s creamy and smooth – thanks to the cashews and coconut cream and 100% vegan. The nut-date base requires only three ingredients, and the entire cheesecake recipe is super-easy to pull off. Yes, it’s gluten-free too!
- Mango Chia Coconut Smoothie Bowl, Roxana Begum, Ph.D., RD of The Delicious Crescent
Chia seeds, coconut flakes, and hemp seeds add a wonderful crunchy texture to this vibrant mango-coconut smoothie bowl while also creating a more satisfying smoothie. Ready to serve in just 10 minutes. - No-Bake Almond Bars with Berry Chia Jam, Katie Pfeffer-Scanlan, RD, Owner of One Hungry Bunny
The use of chia seeds in the jam topping of these delectable almond bars reduces the amount of added sugar required. Make these ahead of time and store them in the fridge for up to a week - ideal for Suhoor or Iftar. - Chia Mahalabia with Pistachios, Roxana Begum, Ph.D., RD of The Delicious Crescent
A healthy twist on mahalabia; chia seeds boost the nutritional profile of this dish, providing omega-3 fats, fibre, antioxidants, and protein. Infused with flavours of rose and orange blossom and topped with crunchy pistachios, this mahalabia takes only 20 minutes to make and is sure to satisfy. - Blender Bliss Banana-Date Oatmeal Cookies
This banana-date combo results in a cookie that's incredibly soft, unbelievably chewy, absolutely wholesome and oh so good. And better yet, they have no added sugar! The ripe bananas and dried dates provide all the sweetness that you need.
- Almond Raspberry Banana Baked Rice, Amy Gorin, MS, RDN, owner of Amy Gorin Nutrition
This warm, tasty breakfast treat is simple and contains more than a ½ cup of fruit per serving. Paired with a protein like Greek yogurt or eggs, it's sure to keep you energized.
- No-Bake Nutty Pumpkin Mini Pies
A creamy pumpkin filling with a rich nutty-date crust, these are the perfect sweet dessert for Iftar.
- Freekeh Skyr Parfait, Kathy Siegel, MS, RDN, CDN & Tracee Yablon Brenner, RD, CHHC of Triad to Wellness
This attractive parfait has more than just good looks. This tasty combination includes Freekeh, a whole grain that contains plenty of fibre and protein to help keep you feeling full and nourished. What a simple and ideal breakfast option for Suhoor.
Ramadan Mubarak!
Special thanks to Alexandra Burghardt for her help in compiling this recipe round-up.
How are you preparing for Ramadan 2021? What are your healthy eating tips for Suhoor and Iftar?
If you try any of these healthy Ramadan recipes, I would love to hear from you! Leave a comment, rate it, or share a photo and hashtag with #desiliciousrd on Instagram, Facebook and Twitter! Can't wait to see your photos.
Desi~liciously Yours,
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Shahzadi is an award-winning registered dietitian (RD) regulated by the College of Dietitians of Ontario and certified diabetes educator (CDE), approved by the Canadian Diabetes Educator Certification Board. A YouTuber and notorious foodie, she's dedicated to helping you end your cooking wars, transform your health, and be the best version of yourself! Shahzadi is an on-air nutrition expert for CTV Your Morning and a regular contributor for Global News and other national media outlets.