Indian Breakfast for Weight Loss: Healthy and Delicious Recipes to Kickstart Your Day

The Importance of a Healthy Breakfast:

If you’re looking for low calorie Indian breakfast ideas, you’ve come to the right place!

While it’s not mandatory to eat breakfast, a wholesome breakfast can help you kickstart your day. Indian breakfast recipes can be both satisfying and beneficial for your weight loss journey,  as they have a blend of flavours, spices, and wholesome ingredients.

A traditional Indian breakfast can sometimes be high in calories but it doesn’t have to be that way. If you choose the right ingredients and keep an eye on calories and macros, you can ensure that your breakfast aids your weight loss journey.

In this article, we will explore 15 delicious and healthy Indian breakfast recipes that can help you shed those extra pounds. We will also provide calorie and macronutrient information for each recipe to help you make informed choices. 

So, let’s dive in and learn how to cook a healthy Indian breakfast for weight loss.

High-Protein Indian Breakfast Recipes:

Protein is a vital nutrient for weight loss as it keeps you feeling full and satisfied. Here are five high-protein Indian breakfast recipes to kickstart your day:

1. Besan Chilla (Chickpea Flour Pancakes)

• Calories: Approximately 150 calories per chilla
• Macronutrients: Carbohydrates: 24g, Protein: 8g, Fat: 5g

Besan chilla is a flavourful pancake made from chickpea flour. It is rich in protein and fibre, making it an ideal option for weight loss. You can add finely chopped vegetables and spices to enhance the taste and nutritional profile of the chilla.
You can also consider making soya besan chilla for a bit of added protein.

Ingredients:

• 1 cup chickpea flour (besan)
• 1/4 cup finely chopped onions
• 1/4 cup finely chopped tomatoes
• 1/4 cup finely chopped bell peppers 
• 2 tablespoons chopped coriander leaves
• 1 green chilli, finely chopped (optional)
• 1/2 teaspoon cumin seeds
• 1/2 teaspoon turmeric powder
• 1/2 teaspoon red chilli powder (adjust to taste)
• Salt to taste
• Water (approximately 3/4 to 1 cup)
• Cooking oil for greasing the pan

Instructions:

1. In a mixing bowl, add chickpea flour (besan), cumin seeds, turmeric powder, red chilli powder, and salt. Mix well to combine the dry ingredients.
2. Gradually add water to the bowl while whisking the mixture. Keep whisking until you achieve a smooth and lump-free batter. The consistency should be similar to pancake batter. Let the batter rest for 10 minutes.
3. After 10 minutes, check the consistency of the batter. If it has thickened, add a little more water and mix well.
4. Heat a non-stick skillet or tawa over medium heat. Grease it lightly with cooking oil.
5. Pour a ladleful of the batter onto the skillet and spread it in a circular motion to form a thin pancake (chilla).
6. Sprinkle a handful of finely chopped onions, tomatoes, bell peppers, coriander leaves, and green chilli (if using) on top of the chilla.
7. Lightly press the vegetable toppings into the batter using a spatula.
8. Drizzle a few drops of oil around the edges of the chilla and a little bit on top.
9. Cook the chilla for 2-3 minutes on one side until it turns golden brown and crisp.
10. Flip the chilla using a spatula and cook for another 2-3 minutes on the other side.
11. Remove the cooked chilla from the skillet and place it on a plate.
12. Repeat the process with the remaining batter and vegetable toppings to make more chillas.
13. Serve the Besan Chillas hot with chutney, yoghurt, or any accompaniment of your choice.

Here are some other variations of Indian Chilla recipes that you can check out: Quinoa Chilla, Suji Chilla, Multigrain Chilla, Oats Paneer Chilla

4. Masoor Dal Chilla (Red Lentil Pancakes):

• Calories: Approximately 150 calories per chilla
• Macronutrients: Carbohydrates: 20g, Protein: 8g, Fat: 2g, Fibre: 4g

Masoor dal chilla is a nutritious and low-carb pancake made from red lentils. It is easy to prepare and can be customised with a variety of vegetables and spices. These protein-packed pancakes make for a satisfying and weight-loss-friendly breakfast.

Ingredients:

• 1 cup masoor dal (red lentils), soaked for 4-6 hours
• 1 small onion, finely chopped
• 1 small tomato, finely chopped
• 1 green chilli, finely chopped
• 1/2 inch piece of ginger, grated
• 2 tablespoons chopped coriander leaves
• 1/2 teaspoon cumin seeds
• 1/2 teaspoon turmeric powder
• 1/2 teaspoon red chilli powder (adjust to taste)
• Salt to taste
• Cooking oil for greasing the pan

Instructions:

1. Drain and rinse the soaked masoor dal. Transfer it to a blender or food processor.
2. Add a little water (approximately 1/4 cup) to the blender and blend until you get a smooth batter. The consistency should be similar to pancake batter. If needed, add a little more water to achieve the desired consistency.
3. Transfer the batter to a bowl and add chopped onions, tomatoes, green chilli, grated ginger, chopped coriander leaves, cumin seeds, turmeric powder, red chilli powder, and salt. Mix well to combine all the ingredients.
4. Heat a non-stick skillet or tawa over medium heat. Grease it lightly with cooking oil.
5. Pour a ladleful of the batter onto the skillet and spread it in a circular motion to form a thin pancake (chilla).
6. Cook the chilla for 2-3 minutes on one side until it turns golden brown and crisp.
7. Flip the chilla using a spatula and cook for another 2-3 minutes on the other side.
8. Remove the cooked chilla from the skillet and place it on a plate.
9. Repeat the process with the remaining batter to make more chillas.
10. Serve the Masoor Dal Chillas hot with chutney, yoghurt, or any accompaniment of your choice.

4. Egg Bhurji (Scrambled Eggs):

• Calories: Approximately 200 calories per serving
• Macronutrients: Carbohydrates: 0g, Protein: 18g, Fat: 15g

Egg bhurji is a classic Indian dish made with scrambled eggs and a mix of onions, tomatoes, and spices. It is a protein-packed breakfast option that can be prepared in a jiffy. Serve it with whole grain bread for a complete meal. Also check out our recipes for soya egg bhurji,

Ingredients:

• 4 large eggs
• 1 medium-sized onion, finely chopped
• 1 medium-sized tomato, finely chopped
• 1 green chilli, finely chopped (optional)
• 1/2 teaspoon cumin seeds
• 1/2 teaspoon turmeric powder
• 1/2 teaspoon red chilli powder (adjust to taste)
• Salt to taste
• 2 tablespoons cooking oil or ghee (clarified butter)
• Fresh coriander leaves for garnish (optional)

Instructions:

1. Crack the eggs into a bowl and whisk them until well beaten. Set aside.
2. Heat the cooking oil or ghee in a pan or skillet over medium heat.
3. Add the cumin seeds and let them splutter for a few seconds.
4. Add the finely chopped onions and sauté until they turn translucent and lightly golden.
5. Add the chopped tomatoes and green chilli (if using) to the pan. Sauté for a few minutes until the tomatoes soften.
6. Add the turmeric powder, red chilli powder, and salt to the pan. Mix well to combine the spices with the onion and tomato mixture.
7. Lower the heat to medium-low and pour the beaten eggs into the pan.
8. Using a spatula, continuously scramble and stir the eggs with the onion and tomato mixture. Keep stirring until the eggs are cooked to your desired consistency.
9. Once the eggs are cooked, remove the pan from heat.
10. Garnish with fresh coriander leaves if desired.
11. Serve the Egg Bhurji hot with whole grain bread or any accompaniment of your choice.

5. Paneer Paratha (Indian Cottage Cheese Stuffed Flatbread)

• Calories: Approximately 225 calories per paratha
• Macronutrients: Carbohydrates: 30g, Protein: 15g, Fat: 5g

Paneer paratha is a delicious and protein-rich breakfast option. Whole wheat flatbread stuffed with paneer (Indian cottage cheese) filling provides a satisfying and flavorful meal. Pair it with a side of yoghurt or cucumber raita for added taste. You can also check out our recipes for palak paneer paratha.

Ingredients: For the dough:

• 2 cups whole wheat flour
• Water (as needed)
• Salt to taste

For the paneer filling:

• 200g paneer (Indian cottage cheese), crumbled
• 1 small onion, finely chopped
• 1 green chilli, finely chopped
• 1/2 teaspoon cumin powder
• 1/2 teaspoon red chilli powder
• Salt to taste
• Fresh coriander leaves, finely chopped

Instructions: For the dough:

1. In a mixing bowl, combine the whole wheat flour and salt.
2. Gradually add water and knead to form a smooth and pliable dough. The dough should not be too soft or too stiff.
3. Cover the dough and let it rest for about 15-20 minutes.

For the paneer filling:

1. In a separate bowl, combine the crumbled paneer, chopped onions, green chilli, cumin powder, red chilli powder, salt, and chopped coriander leaves.
2. Mix well until all the ingredients are evenly incorporated.

For assembling and cooking the parathas:

1. Divide the dough into equal-sized balls.
2. Take one dough ball and flatten it with your hands. Dust it with some flour and roll it out into a small circle.
3. Place a spoonful of the paneer filling in the centre of the rolled-out dough circle.
4. Bring the edges of the dough together and seal it tightly to enclose the filling. Flatten the stuffed dough ball slightly.
5. Dust the stuffed dough ball with flour and roll it out gently into a paratha, ensuring the filling does not come out.
6. Heat a tawa or griddle over medium heat.
7. Place the rolled-out paratha on the hot tawa and cook it for about a minute or until small bubbles start to appear on the surface.
8. Flip the paratha and cook the other side for another minute.
9. Drizzle a little oil or ghee around the edges of the paratha and spread it over the surface.
10. Flip the paratha again and cook both sides, pressing gently with a spatula, until it turns golden brown and crispy.
11. Remove the cooked paratha from the tawa and place it on a plate.
12. Repeat the process with the remaining dough balls and paneer filling to make more parathas.
13. Serve the Paneer Parathas hot with yoghurt, pickle, or any accompaniment of your choice.

Low-Carb Indian Breakfast Ideas

For those following a low-carb diet, here are five Indian breakfast recipes that are both nutritious and satisfying:

1. Vegetable Omelette:

• Calories: Approximately 150 calories per serving
• Macronutrients: Carbohydrates: 5g, Protein: 12g, Fat: 10g, Fibre: 2g

A vegetable omelette is a quick and easy low-carb breakfast option. Cook it on a non-stick pan with a minimal amount of oil or ghee for a protein-packed start to your day.

Ingredients:

• 2 large eggs
• 1/4 cup chopped bell peppers (any colour you prefer)
• 1/4 cup chopped onions
• 1/4 cup chopped spinach
• 1/4 cup sliced mushrooms
• 1/2 tablespoon cooking oil or ghee (choose a healthier option like olive oil or coconut oil)
• Salt and pepper to taste

Instructions:

1. In a bowl, crack the eggs and whisk them until well beaten. Set aside.
2. Heat a non-stick pan over medium heat and add the cooking oil or ghee. Allow it to heat up.
3. Add the chopped bell peppers, onions, spinach, and mushrooms to the pan. Sauté for about 3-4 minutes until the vegetables are slightly tender.
4. Season the vegetables with salt and pepper to taste.
5. Pour the beaten eggs over the sautéed vegetables in the pan.
6. Let the mixture cook undisturbed for about a minute, or until the edges start to set.
7. Using a spatula, gently lift the edges of the omelette and tilt the pan to allow any uncooked egg to flow to the edges.
8. Continue cooking the omelette for another 2-3 minutes or until the bottom is lightly browned and the centre is mostly set.
9. Carefully fold one side of the omelette over the other to create a half-moon shape.
10. Cook for an additional 1-2 minutes to ensure the inside is fully cooked.
11. Once cooked to your liking, transfer the omelette to a plate and let it cool for a minute or two.
12. Serve hot and enjoy your delicious low-carb vegetable omelette!

2. Cucumber Raita (Yogurt with Cucumber):

• Calories: Approximately 50 calories per serving
• Macronutrients: Carbohydrates: 7g, Protein: 3g, Fat: 2g, Fibre: 1g

Cucumber raita is a refreshing and low-carb yoghurt-based dish. It is made by combining grated cucumber with yoghurt and seasoned with spices. This cooling side dish complements other breakfast options like parathas or chilla.

Ingredients:

• 1 medium-sized cucumber
• 1 cup plain yoghurt (Greek yoghurt or regular yoghurt can be used)
• 1/4 teaspoon roasted cumin powder
• 1/4 teaspoon black salt (optional)
• A pinch of salt
• A pinch of black pepper
• Fresh coriander leaves for garnish (optional)

Instructions:

1. Wash the cucumber thoroughly and peel off the skin.
2. Grate the cucumber using a grater and place it in a bowl.
3. Add the yoghurt to the bowl with the grated cucumber.
4. Sprinkle roasted cumin powder, black salt (if using), salt, and black pepper over the yoghurt and cucumber mixture.
5. Mix everything well until the spices are evenly distributed and the cucumber is well coated with yoghurt.
6. Taste and adjust the seasoning according to your preference.
7. Garnish with fresh coriander leaves if desired.
8. Refrigerate the raita for at least 30 minutes before serving to allow the flavours to meld together.
9. Serve chilled as a side dish with parathas, chilla, or any breakfast option of your choice.

3. Palak Mushroom (Spinach Mushroom Stir-fry):

• Calories: Approximately 100 calories per serving
• Macronutrients: Carbohydrates: 5g, Protein: 6g, Fat: 8g, Fibre: 2g

Palak mushroom is a flavorful stir-fry dish that combines the goodness of spinach and mushrooms. This low-carb dish is packed with essential nutrients, vitamins, and minerals. It can be enjoyed as a standalone breakfast or paired with a protein source like boiled eggs.

Ingredients:

• 200g mushrooms, sliced
• 2 cups fresh spinach leaves, roughly chopped
• 1 medium-sized onion, finely chopped
• 2 cloves of garlic, minced
• 1/2-inch piece of ginger, grated
• 1 green chilli, finely chopped (optional)
• 1 tablespoon cooking oil (such as olive oil or vegetable oil)
• 1/2 teaspoon cumin seeds
• 1/2 teaspoon turmeric powder
• 1/2 teaspoon coriander powder
• 1/4 teaspoon red chilli powder (adjust to taste)
• Salt to taste

Instructions:

1. Heat the cooking oil in a pan or skillet over medium heat.
2. Add the cumin seeds and let them splutter for a few seconds.
3. Add the chopped onions, minced garlic, grated ginger, and green chilli (if using). Sauté until the onions turn translucent and lightly golden.
4. Add the sliced mushrooms to the pan and cook for about 4-5 minutes, stirring occasionally, until they release their moisture and start to brown.
5. Add the turmeric powder, coriander powder, red chilli powder, and salt to the pan. Mix well to coat the mushrooms evenly with the spices.
6. Cook the mushroom mixture for another 2-3 minutes, allowing the flavours to meld together.
7. Add the chopped spinach leaves to the pan and sauté for 2-3 minutes until they wilt down.
8. Stir everything together, ensuring the spinach is well combined with the mushrooms and spices.
9. Cook for an additional minute or two to ensure the spinach is cooked through but still vibrant green.
10. Remove the pan from heat and transfer the Palak Mushroom stir-fry to a serving dish.
11. Serve hot as a side dish with roti, rice, or any main course of your choice.

5. Tofu Bhurji (Scrambled Tofu):

• Calories: Approximately 150 calories per serving
• Macronutrients: Carbohydrates: 7g, Protein: 12g, Fat: 10g, Fibre: 2g

For those following a vegetarian or vegan diet, tofu bhurji is an excellent alternative to scrambled eggs. Tofu, a soy-based protein source, is sautéed with onions, tomatoes, and spices to create a flavorful and protein-rich dish.

Ingredients:

• 200g firm tofu, crumbled
• 1 small onion, finely chopped
• 1 small tomato, finely chopped
• 1 green chilli, finely chopped (optional)
• 2 cloves of garlic, minced
• 1/2-inch piece of ginger, grated
• 1/2 teaspoon turmeric powder
• 1/2 teaspoon cumin powder
• 1/2 teaspoon coriander powder
• 1/4 teaspoon red chilli powder (adjust to taste)
• Salt to taste
• 2 tablespoons cooking oil
• Fresh coriander leaves for garnish (optional)

Instructions:

1. Heat the cooking oil in a pan or skillet over medium heat.
2. Add the chopped onions and sauté until they turn translucent and lightly golden.
3. Add the minced garlic, grated ginger, and green chilli (if using). Sauté for another minute until fragrant.
4. Add the crumbled tofu to the pan and stir well to combine with the onions, garlic, and ginger.
5. Cook the tofu for about 3-4 minutes, stirring occasionally, to allow the flavours to meld together.
6. Add the turmeric powder, cumin powder, coriander powder, red chilli powder, and salt to the pan. Mix well to coat the tofu evenly with the spices.
7. Add the chopped tomatoes to the pan and cook for an additional 2-3 minutes until the tomatoes soften.
8. Stir everything together, breaking up any large tofu chunks, to create a scrambled egg-like texture.
9. Cook for another minute or two to ensure the tofu is heated through and well-seasoned.
10. Remove the pan from heat and transfer the Tofu Bhurji to a serving dish.
11. Garnish with fresh coriander leaves if desired.
12. Serve hot with roti, bread, or any main course of your choice.

Popular Healthy Breakfast Ideas from Around the World:

 

In addition to Indian breakfast recipes, here are a few popular and healthy breakfast ideas from different parts of the world:

• Greek Yoghurt Parfait: Layer Greek yoghurt, mixed berries, and a sprinkle of granola for a protein-rich and antioxidant-packed breakfast. You can check out Fittr’s version of a yogurt parfait here.

• Chia Pudding: Combine chia seeds, almond milk, and a natural sweetener like maple syrup or honey. Let it sit overnight for a creamy and nutritious breakfast pudding. Check out our recipe for berry chia pudding.

• Acai Bowl: Blend frozen acai berries with your choice of milk or yoghurt and top it with granola, fresh fruits, and nuts for a vibrant and nutrient-dense breakfast bowl.

• Avocado Toast: Toast whole grain bread and top it with smashed avocado, a squeeze of lemon, and a sprinkle of sea salt. Add a poached egg, smoked salmon, or sliced tomatoes for extra flavour.

• Japanese Miso Soup: Enjoy a bowl of miso soup made from fermented soybean paste. It’s a light and savoury option that can be paired with steamed rice and pickled vegetables for a traditional Japanese breakfast.

 

Eating a healthy and satisfying breakfast is crucial for weight loss, and Indian cuisine offers a wide variety of nutritious options. By incorporating these delicious Indian breakfast recipes into your daily routine, you can enjoy a flavorful start to your day while supporting your weight loss goals. Remember to customise the recipes to fit your dietary needs, portion sizes, and taste preferences. Combine them with other healthy breakfast ideas from around the world for a diverse and nutritious meal plan. Start your mornings right and embark on your weight loss journey with these flavorful Indian breakfast recipes!

 

Tips for Making Healthy Breakfast Choices:

When preparing Indian breakfast for weight loss, consider the following tips to make healthier choices:

• Use whole grain alternatives: Replace refined grains with whole grain options like whole wheat, oats, or quinoa for added fibre and nutrients.
• Mind portion sizes: Pay attention to portion sizes to maintain a calorie deficit for weight loss. Avoid overeating, and listen to your body’s hunger and fullness cues.
• Include vegetables: Incorporate vegetables into your breakfast recipes to boost their nutritional value. They add fibre, vitamins, and minerals while keeping the calorie count in check.
• Limit added fats: While healthy fats are important, be mindful of the quantity. Use minimal oil or ghee for cooking and opt for healthier cooking methods like baking or steaming.
• Hydrate well: Stay hydrated by drinking water throughout the day. It can help control hunger and prevent overeating during breakfast.