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5 Healthy Indian Breakfast Options

Neha JainbyNeha Jain
March 2, 2021
inDiet
23
5 Healthy Indian Breakfast Options

Many professionals say you can lose weight beginning the day with a good breakfast.

Table of Contents

  • Poha – Calorie count 241
  • Upma – Calorie count 180
  • Dalia – Calorie count 241
  • Masala omelette – Calorie count 225
  • Oats and moong dal chila – Calorie count 57
  • Recipe
  • Method

According to the National Weight Control Registry in the US, a common characteristic of people who maintain lost weight is that they all ate a healthy breakfast. A number of studies also show that people who eat breakfast every day have lower rates of abdominal obesity, hypertension, cholesterol, and waist circumference.

Breakfast should account for 25 to 30 percent of an average person’s daily caloric intake. For those shopping for packaged breakfast foods, be sure to read the labels – in the US, studies show that sugar-free food can actually trigger the same response from your body that sugar does, or a loaf simply labeled “wheat bread” could be an enriched product, stripped of bran and fiber.

Given that nutritionists the world over are recommending home-made breakfast foods over processed ones, we’re suggesting five desi options that are both healthy and easy to prepare. Several of the items listed below are prepared with vegetables, which only add to the nutritional value.

Remember to eat within 30-60 minutes of waking up to take advantage of your body’s full fat-burning potential:

Poha – Calorie count 241

Poha

Eating poha regularly can prevent iron deficiency or anemia, as it contains 20 mg of iron in every 100g raw rice flakes. It’s a high carb, low gluten meal.

Upma – Calorie count 180

Upma
Upma

Made from sooji or semolina, it is digested slowly and low on the glycemic index, so ideal for those who wish to lose weight or those who have blood sugar problems. It’s also high in carbs, vitamins, and fibers, and provides lots of energy.

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Dalia – Calorie count 241

Dalia
Dalia

Dalia (broken wheat) is very nutritious and is a good source of fiber and carbs. You can make soup or a khichdi from dalia for breakfast.

Masala omelette – Calorie count 225

Omelette
Omelette

Having an egg a day doesn’t increase your risk of heart disease or stroke, say nutritionists who call it a “healthy protein” and recommend having around four whole eggs per week and as many egg whites as you like.

Oats and moong dal chila – Calorie count 57

Moong dal chilla
Moong dal chilla

HealthifyMe nutritionist Heena Gupta says one of the biggest benefits of eating oats for breakfast comes from its high-fiber content. While fiber isn’t absorbed, it does provide a number of health benefits, including possibly lowering your cholesterol levels and stabilizing blood sugars as well as keeping you feeling full longer, great for weight loss. A serving of oats each morning also helps promote regular bowel movements.

Recipe

  • 1 cup oats
  • 1 cup moong dal dhuli (soak for 2-3 hours)
  • 1 tbsp onion (finely chopped)
  • 1 tsp ginger green chili paste
  • 1 tbsp capsicum (finely chopped)
  • Salt to taste
  • Oil for greasing the tawa

Method

  1. Soak oats and moong dal in 2 cups of water for half an hour. Drain water. Grind oats, moong dal to a smooth paste separately.
  2. Mix oats, moong dal, onion, ginger-green chili paste, capsicum, salt to taste in a bowl.
  3. Apply 1/2 tsp of oil on a non stick tava, pour a ladleful of batter on the tava, and spread in a circular motion.
  4. Cook on both the sides till the oats moong dal chilla turns brown and crispy.
  5. Serve hot with green chutney or tomato sauce.

To get more tips on the best diet & training choices for your fitness, training, or weightloss plan, sign up today and speak to our experts.

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Tags: DaliadietdietinghealthyHealthy Indian Breakfast optionsIndian foodmasala OmletterMoong Dal CheelaMoong Dal ChilaOatsOmlettePohaPorridgeUpmaWeightloss
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Neha Jain

Neha Jain

She may have multiple degrees to back her expertise, but Neha Jain believes there’s nothing too complex about nutrition. Neha completed her MSc in Food and Nutrition from Delhi University and also did a Diploma in Naturopathy and Yogic Sciences. Neha is also a Certified Diabetes Educator with extensive experience in endocrinological disorders and weight reduction, having worked with renowned endocrinologist Dr Ambrish Mithal in Delhi. Neha’s goal has always been to help people make healthy choices, and while at HealthifyMe, she always felt that her task was simplified with its technology.

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Comments 23

  1. Bharti Agrawal says:
    2 years ago

    Thanks for healthy breakfast recipes

    Reply
  2. Satvir Kaur says:
    2 years ago

    Thanks for the article ????

    Reply
  3. Vandana Rao says:
    2 years ago

    oats n moong dal Cheela will try now thanx

    Reply
    • manisha patil says:
      2 years ago

      Will try oats and moong dal cosa. Healthy receips.

      Reply
  4. Sanobar Mir says:
    2 years ago

    Thanks for sharing

    Reply
  5. Kurian says:
    2 years ago

    Very good breakfast alternatives and easy to make.

    Reply
  6. Archana Adithan says:
    3 years ago

    Good articles …will try new recipes

    Reply
  7. Suma Kumar says:
    3 years ago

    above mentioned calories are per 100 gms of food ?

    Reply
  8. Rajoo Gupta says:
    3 years ago

    Good informative article !

    Reply
    • Bhakti Ajwani says:
      2 years ago

      Very nice information

      Reply
  9. Aruna says:
    3 years ago

    pcos article was very nicely articulated.thanks

    Reply
    • navya says:
      3 years ago

      Hi Aruna, thank you for those kind words. We appreciate the time you have taken out to provide us with this review.

      Reply
  10. Joginder Malik says:
    3 years ago

    There are only two blogs that I consistently follow. Thank you for the information and motivation. You have made my life a whole lot better.

    Reply
    • navya says:
      3 years ago

      Thankyou for the wonderful feedback Joginder.

      Reply
  11. Rajiv Shah says:
    4 years ago

    Thanks for your good suggestions

    Reply
  12. Usha kannan says:
    5 years ago

    Thanks for the recipes.

    Reply
  13. Kanupriya says:
    5 years ago

    Thanks for sharing.

    Reply
  14. Kaveri says:
    5 years ago

    Thank you for sharing the recipe list

    Reply
  15. Kishore Gwari says:
    5 years ago

    Thanks for the article…its indeed educative…

    Reply
  16. Jyoti says:
    5 years ago

    Thanks for sharing

    Reply
  17. Swanand Pande says:
    6 years ago

    Awesome to add the health food to daily routine while keeping in mind the calories and toung test.

    Reply
  18. Sapna Goyal says:
    6 years ago

    Thanks for article……..Now got few more recipes for healthy breakfast…..

    Reply
  19. Kumar says:
    8 years ago

    Thanks for the article!

    Reply

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