Healthy Ramadan & Iftar Meal Ideas: 40+ Recipes
Are you looking for healthy recipes for Ramadan 2024? Here, you’ll find a delicious selection of nourishing, savoury and sweet dishes for Suhoor and Iftar — so you can feel your best. This collection includes easy and healthy Indian and Pakistani recipes, vegan and gluten-free options, along with diabetic menu ideas and heart smart recipes.
Ramadan is a time of spiritual reflection, prayer and fasting. But it’s also a time for delicious food! As a registered dietitian and certified diabetes educator, I advocate for a balanced diet that includes a variety of unrefined carbohydrates, proteins, and fats, as well as vegetables and whole grains, for optimal health, endurance, and digestive relief.
If you’re eager to learn how to eat healthy during Ramadan, I’m confident that this stash of easy and healthy recipes will truly make your Ramadan shine.
This collection includes 40 healthy Ramadan recipes to help keep you nourished. Whether you are looking for new ideas or want to stick to your favourites, I’ve got you covered for Suhoor and Iftar.
From masala fish and veggie kebabs to a rose smoothie and no-cook laddoos, this mouthwatering plant-powered assortment of savoury and sweet dishes offers plenty of choices.
Savoury
20-Minute Pan Fried Basa Fish Fillets
Done in 20 minutes, this recipe for spicy pan-fried basa fish fillets is a terrific, healthy weeknight fish dinner! It is flavoured with warm spices and finished with a generous squeeze of fresh lemon juice. Spicy on the outside and fork-tender on the inside, this basa fish fillet melts in your mouth!
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How To Make Tandoori Chicken Tikka With Boneless Chicken
If you're looking for a delicious healthy feast that rivals restaurant quality, look no further than this tandoori chicken tikka. Made with lean chicken breast, yogurt, spices, and grilled to perfection, these chicken skewers are succulent and bursting with flavour. Plus, with its high-protein content, this Indian recipe is a nourishing choice for those managing diabetes.
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Baked Open-Faced Chicken Samosas (So EASY!)
Enjoy a classic Indian snack – with minimal effort – by making homemade chicken samosas. This open-faced variation is incredibly easy and hassle-free since it requires no folding or deep frying. Perfectly seasoned with traditional spices, succulent minced chicken is encased in crispy baked samosa shells and topped off with a delightful drizzle of tangy tamarind chutney.
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Melt-In-Your-Mouth Tandoori Salmon Fish Tikka
Immerse yourself in the allure of succulent fish, generously coated in a divine tandoori marinade, then broiled to achieve a melt-in-your-mouth interior and an irresistibly charred exterior. This high-protein fish tikka recipe is designed to win hearts.
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Fresh Indian Kachumber Salad (Oil Free)
This recipe for kachumber salad is made with cucumber, edamame, and other mixed veggies. It’s topped with almonds and oil-free fresh lemon dressing.
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Vegan Shepherd’s Pie
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!
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Haddock Fish Biryani – Easy To Follow!
A mouthwatering fish biryani (traditionally known as machi biryani) to complement any celebration! It's a layered Basmati rice dish made with spicy haddock fish fillets and uses the "dum" method to create a truly unique and flavourful meal. This recipe is protein-rich and packed with fibre, using less oil and lots of tomatoes and pepper to create a nutritious recipe.
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Creamy Leek Chicken Puff Pastry (So Easy!)
A true crowd-pleaser, this Creamy Leek Chicken Puff Pastry, Pakistani-style, is prepped in just 30 minutes of hands-on work. Bursting with a delectably spicy filling, nestled snugly within golden puff pastry, it's crispy, flaky, and simply the best!
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How To Make Stovetop Green Chicken (Hariyali Chicken)
Experience flavour like never before with this Green Chicken recipe. Also known as Hariyali Chicken or Hara Masala Chicken, this stovetop sensation boasts natural flavours sans artificial colours. With heaps of fresh cilantro, fiery chillies, aromatic shallots, and garlic — get ready to be wowed!
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Simple Spicy Chicken Salad With Romaine Lettuce
Introducing my Spring-inspired Spicy Chicken Salad, featuring crisp green Romaine lettuce, vibrant citrus-chilli dressing with a fresh turmeric root, sweet Ambrosia apple chunks, and spicy chicken breast marinated in a garlic-chilli-herb blend. Refreshing and packed with anti-inflammatory goodness!
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Oven-Baked Handvo Recipe (Gujarati Savoury Cake)
Learn how to bake moist handvo cake in the oven at home with this easy-to-follow recipe! My version of this traditional Gujarati savoury cake is made with a healthy blend of semolina and chickpea flours, with thinly sliced cabbage, frozen peas, diced onion and yogurt folded into the cake batter. It’s a healthy cake recipe that we make on-repeat, and devour.
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Indian Butter Chicken Recipe (Instant Pot)
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 packed with flavour! Learn how to make restaurant style butter chicken in minutes – in your instant pot.
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High Protein Shakshuka Eggs With Lentils
Experience the finest Shakshuka Eggs with lentils—try my effortless Moroccan Shakshuka! Eggs poached in a rich tomato-lentil sauce infused with smoked paprika and cumin, garnished with fresh cilantro and olives. High in protein, family-friendly, and oven-free. Serve as is or pair with toast, baguette, roti, naan or paratha.
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30-Minute Curry Tofu Scramble
Bursting with south asian spices, this healthy breakfast tofu scramble is madein just 30 minutes, and packed full of plant-based protein. For best results, usedry extra-firm tofu — the combination of curry powder, garam masala, and cuminseason thevegan tofu scramble wonderfully.
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20 Minute Beetroot Poriyal (Warm Beet Salad)
This beetroot poriyal is a delicious Indian warm salad that is vegan and gluten-free. It's ideal for folks looking for nutritious salads for lunch or dinner. If you're beet-curious, this beetroot salad recipe is the perfect place to start! The beetroot adds a beautiful textural element to the dish, and the almonds add a lovely crunch. The poriyal is also spicy, so if you're looking for a bit of heat, this dish will definitely deliver.
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Egg Bhurji (Indian Scrambled Eggs)
This 30-minute breakfast recipe for egg bhurji, or Indian-style scrambled eggs, is spiced with curry powder, cumin and coriander and pan-cooked with wholesome fresh vegetables, such as bell pepper, tomatoes and spinach. Enjoy a delicious plate of hot egg bhurji with toast, soft Indian roti, bread, homemade paratha or potatoes.
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Quinoa Kale Salad With Mung Beans (Vegan)
Meet the ultimate Quinoa Kale Salad, featuring mighty mung beans! It's a flavour explosion with cucumber, tomatoes, onion and fresh herbs, all tossed in a tangy sumac lemon dressing.
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30-Minute Vegan Chickpea Tikka Masala
Need dinner on the table, like, now? This Vegan Chickpea Tikka Masala recipe is your weeknight hero. Creamy, spicy, and full of flavour—without any of the fuss. It's what happens when comfort food meets "I don’t have time for this." Whip it up, grab a fork, and let the masala magic happen!
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Quick Cabbage Poriyal With Spicy Cauliflower
Indulge in this Quick Cabbage Poriyal with Spicy Cauliflower – a speedy, Indian-inspired stir-fried salad bringing you a burst of flavour and nutrition. Vegan, diabetes diet friendly and heart healthy too. Done in 20 minutes!
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Oven-Roasted Baingan Bharta (Indian Eggplant Recipe)
This oven-roasted recipe for Baingan Bharta (Indian eggplant) is a nourishing dish of mashed eggplant, simmered stovetop in a thick tomato-pepper sauce. If you're on the hunt for a healthy Indian recipe — with less oil, spices, and salt — this is it! Enjoy with roti, quinoa, or lettuce cups.
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Chaat Masala Baked Homemade Fries
Why buy ready-made when you can make the best Oven Baked French Fries at home. Thin strips of potatoes tossed in olive oil, chaat masala spices and baked to perfection. Served with a scattering of rainbow vegetables and drizzels of vegan ranch, tamarind chutney and fresh mint.
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Quick Skillet Cod Curry With Coconut Milk
Tender, flaky cod fish swimming in a luxurious blend of creamy coconut milk and aromatic spices—ready in just 20 minutes. Join me as we dive into the vibrant world of South Asian main dishes with this quick and irresistible cod fish curry recipe.
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Vegetable Quinoa and 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 the smoked paprika, cumin, coriander and lemon juice, it's a great way to keep your salt intake in check – without compromising on taste.
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Sweet Potato Carrot Ginger Soup With Coconut Milk
Indulge in the warmth and richness of a bowlful of goodness with this Sweet Potato Carrot Ginger Soup. Bursting with flavours and packed with nourishment, this velvety soup is a delightful blend of sweet potatoes, carrots, and the zing of ginger, all complemented by the creaminess of coconut milk and the aromatic addition of curry powder. This recipe is a great option for those seeking dairy-free, gluten-free soups.
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Healthy Indian Chicken Dhansak with Brown Lentils
Looking for an easy and healthy weeknight curry? Skip the takeout, and make this high-protein Chicken Dhansak with lentils. Packed full of flavour, this restaurant-style curry blends the richness of lentils with authentic South Asian spices for a satisfying family meal. Sprinkle with fresh cilantro for that perfect garnish.
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25-Minute Githeri Recipe (Kenyan Beans & Corn)
Githeri is a traditional Kenyan dish that is made with beans and corn. It's typically served alongside other dishes, such as maize flour porridge or Chapati (wheat flatbread). The word "Githeri" means mixed in Swahili. This delicious dish comes together in 25 minutes and combines many flavours to create a hearty meal. It has been said to be the staple food of Kenya for centuries.
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How To Make Butternut Squash Chickpea Vegetable Curry
Looking for satisfying and healthy dinner options? This butternut squash chickpea vegetable curry beckons, offering a vibrant, plant-based delight for those yearning for a comforting, flavour-packed meal that nourishes the body and soul. It combines the rich flavours of roasted butternut squash, the earthiness of portobello mushrooms, and the creaminess of coconut milk, all in one tantalizing dish.
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20-Minute 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.
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20-Minute Spicy Veg Noodles Recipe
A lush veg noodles recipe that's perfect for busy folks who want to eat healthily but don't have time to cook. The noodles are dressed in a spicy concoction of soy sauce, chilli flakes, fresh garlic and ginger and a generous amount of black pepper. With a heap of fresh vegetables, this noodles recipe is plant-powered — full of vitamins, minerals and flavour. A quick and easy dish that takes 20 minutes from start to finish—making it the best noodle recipe for students or families with a hectic schedule.
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30-Minute Thai Pineapple Fried Rice (Khao Pad Sapparod)
Made with fresh ingredients, this Thai pineapple fried rice recipe (Khao Pad Sapparod) combines the sweet taste of fresh pineapple, savoury flavour of fish sauce, and spicy notes from curry powder and chilli peppers – all of which compliment the chicken and scrambled eggs wonderfully. There are numerous types of pineapple fried rice recipes out there, but my personal favourite is Thai. The recipe below will show you how to make this delicious chicken and rice dish at home — in 30 minutes! It's gluten free.
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Rajma (Kidney Bean Curry) with Air Fryer Zucchini
Savour the rich goodness of this Indian curry recipe – Rajma! Kidney beans bathed in a luscious tomato-based sauce, complemented by the smoky and delectable charm of charred air fryer zucchini. This irresistible combination promises a delightful dining experience, satisfying your cravings for both comfort and excitement.
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Veggie-Loaded Creamy Vegan Pasta (Indian Style!)
Penne pasta smothered in a dreamy, dairy-free sauce with roasted veggies, cashews, garam masala, and chilli flakes—can't get enough! This creamy vegan pasta is so good—the family begs for it every week!
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Health Promoting Easy Fermented Vegetable Recipe
This easy, step-by-step recipe will teach you how to make delicious fermented vegetables with potential health benefits. Learn more about this tasty twist on veggies! This recipe is vegan and low carb.
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Mediterranean Style Crispy Tofu Recipe
Switch up your meatless meal routine and learn how to make this healthy crispy tofu recipe, Mediterranean style. These tofu bites are bathed in a zesty and delicious marinade, and the intense flavour of oregano and thyme elevates the tofu to new heights! This tofu recipe is perfect for an easy weeknight dinner.
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Sweet
Kesar Mango Chia Phirni (Pudding)
Looking for delicious and healthy dessert recipes that are easy to make? Look no further than kesar (saffron) mango chia phirni. This spinoff on the classic Desi (Indian and Pakistani) pudding is made with mango, chia seeds, milk, and accented with saffron. It's high in protein and fibre, making it ideal as a diabetes diet friendly and heart healthy recipe. It requires no cooking, is gluten-free, and vegan.
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10-Minute High Protein Dates And Yogurt Parfaits
Finding a sweet treat that’s both healthy and satisfying can be tricky, but these orange-scented dates and yogurt parfaits with pecans hit the spot. With just six simple ingredients, this easy recipe comes together in just ten minutes.
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5-Minute Pistachio Apricot Ladoos (No Addedd Sugar!)
Are you looking for a healthy, delicious, and easy-to-make snack? Look no further than these vegan pistachio apricot ladoos! These ladoos only require 3 ingredients and take 5 minutes to make. They're also gluten-free, with no added sugar, so they're ideal for people with type 2 diabetes. They're particularly delicious as Ramadan sweets, especially if you're after Iftar ideas.
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Vegan Falooda Recipe (No Added Sugar!)
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, yet ALL the flavour.
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Zarda (Sweet Rice With Nuts and 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!
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No-Bake Vegan Blueberry Cheesecake Using Cashews
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!
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Vegan Carrot Halwa (Gajjar Halwa)
This sweet and luscious carrot halwa is made with zero added sugar and uses vegan ingredients to create an easy and healthy Indian dessert recipe. Grated carrots slowly simmered in a blissful mix of cashews, almonds, raisins, cardamom, and coconut. Watch the video to learn how to make Gajjar Halwa.
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15-Minute Vegan Coconut Barfi (No Added Sugar!)
Coconut barfi is the ultimate Desi~licious sweet delight. It's saturated with coconut love and delightfully sweet and creamy to the core. I adore it for its coco-nutty flavour. My twist uses blue spirulina to give it a dazzling blue colour – radiating all the celebratory vibes. Plus, it's 100% vegan and contains zero added sugar. Learn how to make one of the most popular Indian sweets recipe in 15 minutes, with accompanying video and step-by-step instructions.
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15-Minute Dried Fruit And Nut Laddu Recipe
Craving Indian sweets? Skip the deep frying and make this easy and healthy dried fruit and nut Laddu recipe – with zero added sugar. Soft and chewy dried figs blitzed with pistachios and almonds, beet powder, and infused with cardamom and rose water to create an irresistible sweet Indian dessert. Watch the video and learn how to make the most delicious and simple raw laddus — in 15 minutes!
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No Bake Individual Vegan Pumpkin Pies
If you're a fan of mouthwatering sweets and desserts and appreciate wholesome ingredients, you're in for a treat! These Individual Vegan Pumpkin Pies are the perfect no-bake dessert to satisfy your sweet tooth while keeping things healthy.
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Soft And Crumbly Almond Flour Cookies (Low Carb!)
It's hard to turn down a warm cookie straight from the oven. The scent alone is enough to make your mouth water. These vegan Almond Flour Cookies – with zero added sugar – are crumbly, fragrant, and delectable. You won't be able to stop at just one! And they make for a wonderful healthy sweet treat. Also naturally gluten-free.
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Ramadan Mubarak!
Special thanks to Alexandra Burghardt for helping to compile this recipe round-up.
How are you preparing for Ramadan? 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, Shahzadi
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40+ Healthy Ramadan Recipes: Basa Fish Fillets
From masala fish and veggie kebabs to a rose smoothie and no-cook laddoos, this collection of healthy Ramadan recipes features a mouthwatering plant-powered assortment of savoury and sweet dishes that offer plenty of choices.
Ingredients
- 5 basa fillets, large, thoroughly dried
- 2½ tsp curry powder, Madras
- 1¼ tsp turmeric powder
- 1¼ tsp black pepper, coarse
- 1¼ tsp salt, sea salt
- 3 tbsp olive oil, extra virgin, Benefits of olive oil
- ½ lemon, juice (optional)
Instructions
- Pat dry basa fish fillets with a kitchen towel.
- Combine spices, salt and pepper and sprinkle spice mix to coat the fillets. Ensure both sides are coated completely.
- In a large non-stick skillet or pan, heat 2 tbsp oil over medium/high heat.
- Place 3 spice-coated fillets in the pan and cook for 3-4 minutes per side or until cooked through. Cooking time will vary depending on the thickness of your fillets.
- Repeat the same process for the other two basa fillets, utilizing the remaining one tablespoon of olive oil.
- Serve each fillet with a squeeze of fresh lemon juice.
Notes
- People worry about fish sticking to the pan. One way to prevent this is making sure the basa fillets are as dry as can be.
- Before adding the fish, make sure the oil coats the pan evenly.
- You want to cook the fillets on medium to high heat.
- Use a very thin spatula. Some folks claim that a special fish spatula made of metal is the best. I haven’t tried this.
- If you’re trying to reduce salt, use less of it and more lemon juice instead.
Nutrition Information:
Calories: 214kcal (11%)Carbohydrates: 2g (1%)Protein: 22g (44%)Fat: 13g (20%)Saturated Fat: 3g (15%)Polyunsaturated Fat: 1gMonounsaturated Fat: 6gCholesterol: 26mg (9%)Sodium: 943mg (39%)Potassium: 50mg (1%)Fiber: 1g (4%)Sugar: 0.3gVitamin A: 15IUVitamin C: 6mg (7%)Calcium: 11mg (1%)Iron: 1mg (6%)
Keep in mind that the nutritional values provided are approximations and suggestions, and might fluctuate depending on ingredient variations, portion sizes, and recipe adjustments. This nutrition facts table cannot account for your individual needs. Your body — including your hunger and satiety cues — change daily. It’s perfectly fine to eat more or less on different days. Instead of letting food guilt take over, consider mindful eating.
* Percent Daily Values are based on a 2000 calorie diet.
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