30 Healthy Recipes for Suhoor and Iftar during Ramadan
Ramadan is a special month for Muslims, and maintaining proper nutrition during Suhoor and Iftar is not only essential for physical health but also a key part of spiritual practice. In this article, we explore the most beneficial recipes that will help you stay energized and healthy throughout the month.
What are Suhoor and Iftar, and Why Are They Important
Suhoor is the pre-dawn meal before beginning the fast. Choosing the right foods for Suhoor is critical as it determines your well-being throughout the day of fasting.
Iftar is the evening meal after sunset when Muslims break their fast. Traditionally, Iftar begins with dates and water, then progresses to a full meal.
Principles of Healthy Eating During Ramadan
What to Eat for Suhoor for Lasting Energy:
Foods with low glycemic index: oatmeal, whole grain bread, quinoa
Protein-rich foods: eggs, cheese, yogurt, nuts
Healthy fats: avocado, olive oil, chia seeds
Fruits and vegetables: to maintain water balance and provide vitamins
What to Avoid for Suhoor:
Sweets and pastries high in sugar
Fried foods that are difficult to digest
Caffeine, which has a diuretic effect
Excessively salty products that cause thirst
Healthy Recipes for Suhoor
1. Oatmeal with Dates and Nuts
Nutritious breakfast that provides energy.
Ingredients:
½ cup rolled oats
1 cup milk or plant-based alternative
3 dates, chopped
1 tbsp chopped walnuts or almonds
½ tsp cinnamon
1 tsp honey (optional)
Preparation:
Pour milk over oats and cook for 5 minutes on medium heat.
Add chopped dates, cinnamon, and nuts.
Sweeten with honey if desired.
Why it's healthy: The combination of slow carbohydrates and protein provides a lasting feeling of fullness.
Photo Credit: leahitsines.com.au
2. Egg and Avocado Sandwich
Protein-rich breakfast to start your day.
Ingredients:
2 slices whole grain bread
1 medium avocado
2 boiled eggs
Salt, pepper, and herbs to taste
A few drops of lemon juice
Preparation:
Toast the bread.
Mash avocado with a fork, add salt, pepper, and lemon juice.
Spread avocado on bread.
Slice eggs thinly and arrange on top.
Sprinkle with chopped herbs.
Why it's healthy: Avocado contains healthy fats, and eggs provide protein, ensuring a feeling of satiety.
Photo Credit: eatingwell.com
3. Yogurt Parfait with Berries and Granola
A balanced mix of protein, fiber, and antioxidants.
Ingredients:
1 cup Greek yogurt
½ cup fresh or frozen berries
¼ cup homemade granola (rolled oats, nuts, honey)
1 tbsp chia seeds
1 tsp honey
Preparation:
In a glass or bowl, layer yogurt and berries.
Top with granola and chia seeds.
Drizzle with honey if desired.
Why it's healthy: High protein content in Greek yogurt and slow carbohydrates in granola provide energy.
Photo Credit: jocooks.com
4. Quinoa with Vegetables and Chicken
Complete meal with balanced nutrients.
Ingredients:
½ cup cooked quinoa
100g cooked chicken breast
¼ cup sliced cucumber
¼ cup sliced tomatoes
1 tbsp olive oil
Juice of half a lemon
Salt, pepper, herbs to taste
Preparation:
Mix cooked quinoa with chopped chicken and vegetables.
Dress with olive oil and lemon juice.
Add salt, pepper, and herbs to taste.
Why it's healthy: Quinoa is rich in protein and fiber, and chicken adds extra protein for long-lasting satiety.
Photo Credit: marleyspoon.com.au
5. Green Protein Smoothie Bowl
Nutrient-dense breakfast packed with vitamins.
Ingredients:
1 banana
1 handful spinach or kale
½ avocado
1 tbsp protein powder
1 cup almond milk
Toppings: berries, seeds, nuts
Preparation:
Blend all ingredients except toppings until smooth.
Pour into a bowl and decorate with berries, seeds, and nuts.
Why it's healthy: Greens are rich in vitamins, and protein and healthy fats provide a long-lasting feeling of fullness.
Photo Credit: simplytaralynn.com
6. Spinach and Feta Omelette
Quick to prepare and rich in protein.
Ingredients:
2 eggs
A handful of fresh spinach
30g feta cheese
1 tbsp olive oil
Salt and pepper to taste
Preparation:
Beat eggs, add salt and pepper.
Heat olive oil in a pan, add spinach and sauté for 1 minute.
Pour in egg mixture and cook until half-done.
Sprinkle with crumbled feta and wait until the omelette is fully cooked.
Why it's healthy: High protein value of eggs combined with spinach minerals and calcium from feta.
Photo Credit: sweetashoney.co
7. Chia Pudding with Fruits
Omega-3 rich breakfast that can be prepared overnight.
Ingredients:
3 tbsp chia seeds
1 cup almond or coconut milk
1 tsp honey or maple syrup
½ tsp vanilla extract
Fresh fruits for decoration
Preparation:
Mix chia seeds with milk, honey, and vanilla extract.
Leave overnight in the refrigerator.
In the morning, decorate with fresh fruits.
Why it's healthy: Chia seeds are rich in omega-3 fatty acids and fiber that is slowly digested.
Photo Credit: julieseatsandtreats.com/
8. Whole Grain Sandwich with Hummus and Vegetables
Plant-based protein with fiber-rich vegetables.
Ingredients:
2 slices whole grain bread
2 tbsp hummus
¼ cucumber, sliced
¼ red bell pepper, sliced
A handful of lettuce leaves
1 tsp olive oil
Preparation:
Spread hummus on bread.
Arrange sliced vegetables and lettuce leaves.
Drizzle with olive oil and cover with the second slice of bread.
Why it's healthy: Hummus is rich in protein and fiber, and whole grain bread provides slow carbohydrates.
Photo Credit: mobeforlife.com
9. Shakshuka (Eggs in Tomato Sauce)
Mediterranean dish rich in vitamins and protein.
Ingredients:
2 eggs
½ onion, finely chopped
1 garlic clove, minced
½ bell pepper, chopped
1 cup tomatoes, diced
½ tsp ground cumin
½ tsp paprika
Salt and pepper to taste
1 tbsp olive oil
Fresh parsley for garnish
Preparation:
Heat oil, sauté onion until translucent.
Add garlic, pepper, and spices, sauté for 2 minutes.
Add tomatoes and simmer for 5 minutes.
Make indentations in the sauce and break eggs into them.
Cover and cook until whites are set and yolks remain runny.
Garnish with parsley.
Why it's healthy: Tomatoes contain lycopene, and eggs provide high-quality protein.
Photo Credit: minimalistbaker.com
10. Vegetable Frittata
Versatile egg dish that can be made ahead.
Ingredients:
4 eggs
¼ cup milk
1 zucchini, sliced
½ red bell pepper, chopped
1 onion, chopped
50g grated cheese
1 tbsp olive oil
Salt, pepper, herbs to taste
Preparation:
Preheat oven to 180°C (350°F).
Sauté vegetables in olive oil until soft.
Beat eggs with milk, add salt and pepper.
Pour egg mixture over vegetables, sprinkle with cheese.
Bake for 15-20 minutes until done.
Why it's healthy: Combination of proteins, vegetables, and moderate amount of cheese provides satiety.
Photo Credit: justspices.co.uk
11. Bulgur with Vegetables and Chickpeas
Fiber-rich meal with complete plant protein.
Ingredients:
½ cup bulgur
1 cup water or vegetable broth
½ cup canned chickpeas
¼ cup chopped carrots
¼ cup chopped bell pepper
1 tbsp olive oil
Juice of half a lemon
Salt, pepper, herbs to taste
Preparation:
Cook bulgur in water or broth until ready.
Mix with rinsed chickpeas and chopped vegetables.
Dress with olive oil and lemon juice.
Add salt, pepper, and herbs to taste.
Why it's healthy: Bulgur contains complex carbohydrates, and chickpeas provide plant protein and fiber.
Photo Credit: thepeskyvegan.com
12. Sugar-Free Almond Cookies
Healthy treat for those with sweet cravings.
Ingredients:
2 cups almond flour
¼ cup coconut oil
3 tbsp honey or maple syrup
1 tsp vanilla extract
Pinch of salt
Preparation:
Mix all ingredients until uniform.
Form small balls and flatten them.
Bake at 160°C (320°F) for 12-15 minutes until golden.
Why it's healthy: Almonds are rich in protein and healthy fats, and natural sweeteners replace sugar.
Photo Credit: eatingbirdfood.com
13. Buckwheat Breakfast with Poached Egg
Gluten-free alternative to traditional grains.
Ingredients:
½ cup cooked buckwheat
1 poached egg
1 tbsp olive oil
1 garlic clove, minced
Salt, pepper, herbs to taste
Preparation:
Heat olive oil, add minced garlic.
Add cooked buckwheat, sauté for 2-3 minutes.
Prepare poached egg in a separate pot.
Place buckwheat on a plate, top with poached egg.
Sprinkle with salt, pepper, and herbs.
Why it's healthy: Buckwheat contains slow carbohydrates and plant protein, and egg adds animal protein.
Photo Credit: whitneyerd.com
14. Carrot-Ginger Smoothie
Vitamin-packed beverage with digestive benefits.
Ingredients:
2 carrots, chopped
1 banana
1 cm fresh ginger
1 cup orange juice
1 tbsp honey (optional)
1 tbsp flaxseed
Preparation:
Blend all ingredients until smooth.
Add ice cubes if desired.
Why it's healthy: Carrots are rich in vitamin A, ginger improves digestion, and flaxseed adds omega-3 fatty acids.
Photo Credit: shutterstock.com
15. Rice Pudding with Almond Milk
Gentle comfort food with slow-release energy.
Ingredients:
½ cup rice
2 cups almond milk
2 tbsp honey
½ tsp cinnamon
Handful of raisins
1 tbsp almond flakes
Preparation:
Cook rice in almond milk until soft.
Add honey, cinnamon, and raisins.
Cook for another 5 minutes on low heat.
Serve sprinkled with almond flakes.
Why it's healthy: Rice provides slow carbohydrates, and almond milk contains beneficial fats.
Photo Credit: successrice.com
Healthy Recipes for Iftar
1. Moroccan Harira Soup
Traditional soup rich in protein and fiber.
Ingredients:
1 onion, chopped
2 garlic cloves, minced
1 carrot, chopped
1 tbsp olive oil
1 tsp ground cumin
1 tsp ground cinnamon
½ tsp turmeric
400g canned tomatoes
100g lentils
50g chickpeas (pre-soaked)
1.5L vegetable broth
2 tbsp chopped parsley
2 tbsp chopped cilantro
Salt and pepper to taste
Preparation:
Sauté onion, garlic, and carrot in olive oil.
Add spices and sauté for 1 minute.
Add tomatoes, lentils, chickpeas, and broth.
Cook for 30-40 minutes until lentils and chickpeas are ready.
Serve sprinkled with fresh herbs.
Why it's healthy: Soup is rich in plant protein, fiber, and antioxidants.
Photo Credit: thespruceeats.com
2. Baked Fish with Lemon and Herbs
Light protein source with essential omega-3 fatty acids.
Ingredients:
500g white fish fillet
2 lemons, sliced
3 garlic cloves, minced
2 tbsp olive oil
1 tbsp chopped rosemary
1 tbsp chopped dill
Salt and pepper to taste
Preparation:
Preheat oven to 180°C (350°F).
Place fish on a baking sheet lined with parchment.
Mix olive oil with garlic and herbs, coat the fish.
Arrange lemon slices on top.
Bake for 15-20 minutes until done.
Why it's healthy: Fish is rich in omega-3 fatty acids and easily digestible protein.
Photo Credit: google.com
3. Falafel with Yogurt Sauce
Plant-based protein balls with probiotic sauce.
Ingredients for falafel:
400g canned chickpeas
1 onion, chopped
3 garlic cloves
¼ cup chopped parsley
¼ cup chopped cilantro
1 tsp ground cumin
1 tsp coriander
½ tsp ground cardamom
2 tbsp flour
Salt and pepper to taste
Olive oil for baking
Ingredients for sauce:
1 cup Greek yogurt
1 cucumber, finely chopped
2 garlic cloves, minced
2 tbsp chopped dill
Juice of half a lemon
Salt to taste
Preparation:
Mix all ingredients for falafel in a blender.
Form small balls.
Bake at 200°C (400°F) for 20-25 minutes until golden.
Mix all ingredients for the sauce.
Serve falafel with yogurt sauce.
Why it's healthy: Chickpeas are rich in plant protein and fiber, and yogurt adds calcium.
Photo Credit: kaylaitsines.com
4. Quinoa Tabbouleh
Herb-rich salad with complete plant protein.
Ingredients:
1 cup cooked quinoa
2 cups chopped parsley
½ cup chopped mint
2 tomatoes, diced
1 cucumber, diced
½ red onion, finely chopped
Juice of 2 lemons
3 tbsp olive oil
Salt and pepper to taste
Preparation:
Mix all ingredients in a deep bowl.
Chill before serving.
Why it's healthy: Quinoa is rich in protein, and fresh vegetables and herbs add vitamins and antioxidants.
Photo Credit: jackfruitful.com
5. Chicken Kebabs with Vegetables
Lean protein with colorful vegetables.
Ingredients:
500g chicken breast, cubed
1 onion, cut into quarters
1 red bell pepper, chopped
1 yellow bell pepper, chopped
1 zucchini, chopped
2 tbsp olive oil
2 tbsp yogurt
2 garlic cloves, minced
1 tsp paprika
1 tsp ground cumin
Salt and pepper to taste
Preparation:
Marinate chicken meat in a mixture of yogurt, garlic, spices, salt, and pepper for 30 minutes.
Thread meat and vegetables onto skewers.
Bake at 200°C (400°F) for 20-25 minutes or grill until done.
Why it's healthy: Chicken meat is rich in protein, and vegetables add vitamins and fiber.
Photo Credit: kristineskitchenblog.com
6. Lentil Porridge with Vegetables
Iron-rich meal with plant-based protein.
Ingredients:
1 cup red lentils
1 onion, chopped
2 carrots, chopped
2 garlic cloves, minced
1 tsp ground cumin
1 tsp turmeric
4 cups vegetable broth
2 tbsp olive oil
Juice of half a lemon
Salt and pepper to taste
Chopped herbs for garnish
Preparation:
Sauté onion, carrot, and garlic in olive oil until soft.
Add spices and sauté for 1 minute.
Add rinsed lentils and broth.
Cook for 20-25 minutes until lentils are soft.
Serve sprinkled with herbs and drizzled with lemon juice.
Why it's healthy: Lentils are rich in plant protein and iron.
Photo Credit: budgetbytes.com
7. Eggplant Casserole (Moussaka-style)
Vegetable-rich dish with Mediterranean flavors.
Ingredients:
2 eggplants, sliced
1 zucchini, sliced
2 tomatoes, sliced
1 onion, chopped
2 garlic cloves, minced
400g canned lentils or lean ground meat
1 cup tomato sauce
100g grated cheese
2 tbsp olive oil
1 tsp oregano
Salt and pepper to taste
Preparation:
Preheat oven to 180°C (350°F).
Sauté eggplants and zucchini for 2 minutes on each side.
Sauté onion and garlic, add lentils/meat and tomato sauce.
Layer in a form: vegetables, sauce, vegetables, sauce.
Sprinkle with grated cheese and bake for 30 minutes.
Why it's healthy: Lots of vegetables with high fiber and nutrient content.
Photo Credit: saveur.com
8. Couscous with Vegetables and Chickpeas
Quick-cooking grain with plant protein.
Ingredients:
1 cup couscous
1.5 cups hot water
1 onion, chopped
1 carrot, chopped
1 bell pepper, chopped
1 zucchini, chopped
400g canned chickpeas
2 tbsp olive oil
1 tsp ground cumin
1 tsp cinnamon
½ tsp turmeric
Salt and pepper to taste
2 tbsp chopped cilantro
Preparation:
Pour hot water over couscous, cover and leave for 5 minutes.
Sauté vegetables in olive oil until soft.
Add spices and chickpeas, sauté for another 2 minutes.
Mix ready couscous with vegetables and chickpeas.
Serve sprinkled with cilantro.
Why it's healthy: Couscous is easily digestible, and chickpeas add protein.
Photo Credit: cheerfulchoices.com
9. Baked Cauliflower with Tahini
Low-carb vegetable dish with calcium-rich sauce.
Ingredients:
1 head cauliflower, separated into florets
2 tbsp olive oil
1 tsp ground cumin
1 tsp ground paprika
¼ tsp turmeric
Salt and pepper to taste
For the sauce:
3 tbsp tahini
2 tbsp lemon juice
1 garlic clove, minced
2-3 tbsp water
Salt to taste
Preparation:
Preheat oven to 200°C (400°F).
Mix cauliflower with olive oil, spices, salt, and pepper.
Bake for 25-30 minutes until soft and golden.
Mix all ingredients for the sauce.
Serve cauliflower drizzled with tahini sauce.
Why it's healthy: Cauliflower is rich in vitamin C, and tahini contains calcium and healthy fats.
Photo Credit: delicious.com.au
10. Vegetable Pilaf with Bulgur
Whole grain alternative to traditional rice pilaf.
Ingredients:
1 cup bulgur
2 cups vegetable broth
1 onion, chopped
2 carrots, chopped
1 bell pepper, chopped
100g green peas
2 tbsp olive oil
1 tsp ground cumin
½ tsp cinnamon
Salt and pepper to taste
2 tbsp chopped parsley
Preparation:
Sauté onion, carrots, and peppers in olive oil until soft.
Add spices, bulgur, and broth.
Bring to a boil, reduce heat, and simmer covered for 15-20 minutes.
Add green peas in the last 5 minutes.
Fluff with a fork and sprinkle with parsley before serving.
Why it's healthy: Bulgur is a whole grain rich in fiber, and vegetables add essential nutrients.
Photo Credit: therealrecipes.com
11. Stuffed Bell Peppers with Turkey and Quinoa
Nutrient-dense meal in a vegetable vessel.
Ingredients:
4 bell peppers, tops removed and seeded
500g ground turkey
1 cup cooked quinoa
1 onion, chopped
2 garlic cloves, minced
1 zucchini, grated
1 carrot, grated
2 tbsp tomato paste
1 tsp dried oregano
1 tsp ground cumin
½ cup vegetable broth
50g grated cheese (optional)
Salt and pepper to taste
Preparation:
Preheat oven to 190°C (375°F).
Sauté onion and garlic until soft, add ground turkey and cook until browned.
Add vegetables, spices, and tomato paste, cook for 5 minutes.
Mix with cooked quinoa.
Stuff peppers with the mixture, place in a baking dish.
Pour broth into the dish, cover with foil.
Bake for 30 minutes, remove foil, sprinkle with cheese, and bake for another 10 minutes.
Why it's healthy: Turkey is a lean protein source, and quinoa adds plant protein and fiber.
Photo Credit: allrecipes.com
12. Grilled Vegetable and Halloumi Skewers
High-protein cheese with colorful vegetables.
Ingredients:
200g halloumi cheese, cubed
1 zucchini, chopped
1 red bell pepper, chopped
1 yellow bell pepper, chopped
1 red onion, quartered
12 cherry tomatoes
2 tbsp olive oil
1 tbsp lemon juice
1 tsp dried oregano
1 tsp dried thyme
Salt and pepper to taste
Preparation:
Mix olive oil, lemon juice, herbs, salt, and pepper.
Thread cheese and vegetables onto skewers.
Brush with the herbal mixture.
Grill for 8-10 minutes, turning occasionally, until vegetables are soft and cheese is golden.
Why it's healthy: Halloumi is rich in protein and calcium, and vegetables provide vitamins and fiber.
Photo Credit: forkinthekitchen.com
13. Baked Sweet Potatoes with Black Beans
Complex carbohydrates with plant protein.
Ingredients:
4 medium sweet potatoes
1 can black beans, drained and rinsed
1 red bell pepper, chopped
1 small red onion, chopped
2 garlic cloves, minced
1 tsp ground cumin
1 tsp smoked paprika
2 tbsp olive oil
Juice of 1 lime
¼ cup chopped cilantro
Salt and pepper to taste
Greek yogurt for serving (optional)
Preparation:
Preheat oven to 200°C (400°F).
Wash sweet potatoes and puncture several times with a fork.
Bake for 45-60 minutes until soft.
Meanwhile, sauté onion, garlic, and bell pepper in olive oil until soft.
Add black beans, spices, and lime juice, warm through.
Split baked sweet potatoes, top with bean mixture.
Garnish with cilantro and a dollop of Greek yogurt if desired.
Why it's healthy: Sweet potatoes are rich in vitamin A, and black beans provide plant protein and fiber.
Photo Credit: domesticallyblissful.com
14. Lemon Herb Grilled Chicken with Roasted Vegetables
Classic protein source with rainbow vegetables.
Ingredients:
4 chicken breasts
2 tbsp olive oil
Juice and zest of 1 lemon
2 garlic cloves, minced
1 tbsp fresh rosemary, chopped
1 tbsp fresh thyme, chopped
Salt and pepper to taste
For vegetables:
2 bell peppers, chopped
1 zucchini, chopped
1 eggplant, chopped
1 red onion, quartered
2 tbsp olive oil
1 tsp dried oregano
Salt and pepper to taste
Preparation:
Mix olive oil, lemon juice, zest, garlic, herbs, salt, and pepper.
Marinate chicken in the mixture for at least 30 minutes.
Toss vegetables with olive oil, oregano, salt, and pepper.
Preheat oven to 200°C (400°F) and spread vegetables on a baking sheet.
Roast vegetables for 20-25 minutes until tender.
Grill chicken for 6-7 minutes per side until fully cooked.
Serve chicken with roasted vegetables.
Why it's healthy: Chicken provides lean protein, and the colorful mix of vegetables offers a variety of vitamins and minerals.
Photo Credit: mealpractice.com
15. Salmon with Quinoa and Asparagus
Omega-3 rich fish with complete grain.
Ingredients:
4 salmon fillets
1 cup quinoa
2 cups vegetable broth
1 bunch asparagus, tough ends removed
2 tbsp olive oil
2 garlic cloves, minced
Juice and zest of 1 lemon
2 tbsp fresh dill, chopped
Salt and pepper to taste
Preparation:
Preheat oven to 190°C (375°F).
Rinse quinoa and cook in vegetable broth for 15 minutes until fluffy.
Place salmon on a baking sheet lined with parchment.
Mix olive oil, half the garlic, half the lemon juice, salt, and pepper.
Brush salmon with the mixture and bake for 12-15 minutes.
Toss asparagus with remaining olive oil, garlic, salt, and pepper.
Roast asparagus for 10 minutes until tender-crisp.
Fluff quinoa with a fork, add lemon zest, remaining lemon juice, and dill.
Serve salmon with quinoa and asparagus.
Why it's healthy: Salmon is rich in omega-3 fatty acids, quinoa provides complete protein, and asparagus adds fiber and folate.
Photo Credit: meant2preventkitchen.ca
Tips for Maintaining Balance During Ramadan
Stay hydrated - Drink plenty of water between Iftar and Suhoor.
Portion control - Eat until you're satisfied, not until you're full.
Eat slowly - Give your body time to register fullness.
Include all food groups - Ensure a balance of proteins, carbohydrates, fats, vitamins, and minerals.
Limit processed foods - Choose whole, natural foods whenever possible.
Prepare ahead - Plan and prepare your Suhoor the night before to ensure you don't skip it.
May this Ramadan bring you health, peace, and spiritual fulfillment through mindful eating practices.
