15 healthy Indian breakfast options you must eat

Indian is one of the healthiest cuisines in the world and comes with both nutrient rich ingredients and a dash of spices. But, what do Indian people eat for breakfast?  Indian cuisine is one of a kind with regional varieties out of which so many are embraced by the entire country. 

This vast cuisine is enriched with the nutrition of turmeric, beans, fenugreek, lentils, cinnamon, whole grains and a wide range of vegetables. 

The importance of a healthy Indian breakfast

Healthy Indian breakfast is a home to various nutrients like carbs, protein, fibre and healthy fats. Indian breakfasts are freshly prepared and are less processed than many other cuisines. After a night’s rest, your body needs to be replenished with nutrients and that is why a healthy Indian breakfast is so important. 

To boost your metabolism and energy levels for the whole day, you must keep a check on how nutritious your breakfasts are. A healthy meal at the start of the day avoids overeating later, balances blood sugar levels, improves digestion and maintains weight. 

5 traditional Indian breakfast choices

These are some quintessential breakfast choices that you’ll find being consumed pan India - 

1. Dosa - Although it is a South Indian delight, dosa is eaten as a breakfast all over India with every kitchen coming up with its healthy and flavourful twist to the fillings. 
2. Chilla - Made with moong dal, chana dal, gram flour or oats at its base, chillas are full of vegetables and Indian spices. 
3. Paratha - This healthy Indian breakfast choice is probably the most versatile and creative when it comes to the consumption because these are not only stuffed with potatoes but also dal, cauliflower, cottage cheese, fenugreek, spinach and even egg and chicken. 
4. Dalia - Cracked wheat or dalia is a flexible ingredient that can be topped with fruits and nuts, mixed with vegetables or made into an upma or porridge. 
5. Omelette - Eggs can be beaten into omelettes with coriander, mint, onions, tomatoes, mushrooms and capsicums to make up an Indian protein breakfast. 

5 modern and healthier variations

Traditional breakfasts do their best at preserving our health but with the growing time, the options of healthy Indian breakfast ideas have expanded too. 

1. Quinoa - Prepared into upma, utappam and poha, quinoa is increasingly being used as a healthy Indian breakfast choice. 
2. Oats, upma and idli - The traditional recipes of upma and idli have been exposed to a change with oats being the nutritional bedrock. 
3. Beans on toast - Choose your favourite beans, garnish them with zingy spices and top the mixture on whole wheat bread toasts. 
4. Egg bhurji - A tweak to the original scrambled eggs, egg bhurji introduces with itself a combination of spicy condiments and vegetables. 
5. Chia seed pudding - Frozen overnight, chia seed puddings are becoming a new favourite of the Indian taste buds. As an Indian healthy breakfast dish, it can be made with plant-based milks, saffron, fresh fruits and nuts and natural sweeteners like honey and maple syrup.

5 regional breakfast specialties

If you’re mastering healthy Indian breakfast ideas in your kitchen, these are some regional specialities you can turn to - 

1. Idli sambhar (South India) - The classic breakfast choice of every South Indian state is idlis which are steamed and made with fermented rice flour and urad dal served with sambhar which is a lentil soup with vegetables. This duo is healthy, simple and delicious to eat. 
2. Poha (Madhya Pradesh and Maharashtra) - One of the most loved street foods of Indore is poha which also makes up their most common choice of breakfast and is served with green chillies, sev, pomegranates and a light squeeze of lemon. Kanda poha is the Maharashtrian version served with onions, peanuts and a hot sprinkle of spices. 
3. Dhokla (Gujarat) - Khaman dhokla is one option that definitely comes to your mind when you think of a healthy Indian breakfast. It is made with gram flour and semolina and topped with mustard seeds, green chillies, a few drops of lemon juice and desiccated coconut. 
4. Puttu (Kerala) - Puttu is a dish with steamed cylindrical looking cakes made of rice flour and coconut. It is served with bananas and kadala, a curry of black chickpeas. 
5. Sattu Paratha (Bihar) -An Indian high protein breakfast, sattu flour is made of roasted Bengal gram and when wrapped in spices, chillies and onions, makes up a scrumptious paratha. It is served with cooling curd to relax the spicy palette. 

Nutrient-rich ingredients

Use these ingredients to get the best out of your healthy Indian breakfast ideas - 

1. Vegetables like spinach, tomatoes, sweet potatoes, bell peppers, brinjal and pumpkin 
2. Turmeric (haldi) 
3. Lentils (dal) 
4. Soybean 
5. Chickpeas 
6. Moong beans 
7. Kidney beans (rajma)
8. Ginger (adrak)
9. Cinnamon (dalchini) 
10. Fenugreek (methi)
11. Whole grains like rice, quinoa and whole wheat 
12. Curd (dahi) 
13. Garlic (lehsun)
14. Ghee
15. Cottage cheese (paneer) 

How to balance taste and nutrition?

What is a typical Indian breakfast that balances both taste and nutrition? Almost every healthy Indian breakfast choice is a mix of these two factors be it poha, idli, dosa or paratha. Here are a few tips for you to make the perfect healthy breakfast platter that is still flavourful - 

1. Indian spices and herbs are not just zingy, tangy and spicy but also healthy. You could count turmeric, cinnamon, coriander, cardamom, garlic and ginger in this list. 
2. Curd by itself can be eaten with a hint of sugar or pepper and can also be used to make drinks like raita and lassi. 
3. Instead of processed and packaged foods, rely on fresh and whole foods like grains, vegetables and fruits which encompass the core of Indian cuisine. 
4. Stop using butter and oils, use ghee in moderate amounts which’ll make the taste of the meal stand out and give you necessary health benefits too. Amongst oils, you could use olive, mustard or sunflower oil. 
5. Lean proteins like fish, chicken, tofu, chickpeas and lentils have numerous ways in which they can be cooked, adding a depth of nutrition and flavour to your breakfast. 
6. Honey, jaggery or maple syrup are natural sweeteners and healthier choices to opt than table sugar. When you’re in the mood of a sweet breakfast, incorporate fruits since they are naturally sweet. 
7. Use cooking techniques like steaming, boiling, roasting and grilling instead of frying and sauteing. 

Breakfast options for special diets

Be it vegan, vegetarian or low-carb diets, here are some healthy Indian breakfast options for all of them- 

1. Vegan diet - Sabudana khichdi, oats upma, vegan chia pudding and vegan uthappam, vegan poha and vegan dosa. 
2. Vegetarian diet - Poha, paranthas, upma, dhokla and idli sambhar. 
3. Low-carb diet - Paneer and egg bhurji, keto chia pudding and uthappam, cauliflower paratha, moong dal chilla and omelette. 
4. Gluten-free diet - Quinoa upma, besan chilla, sattu paratha, ragi dosa, akki roti, methi thepla and idlis. You can replace wheat flour with gluten-free flour in these food items.

All of these food items are low-fat and can be incorporated in your weight loss diets. 

Conclusion

Traditional, regional or modern, Indian cuisine has a variety of options for your everyday breakfast. Fresh at its preparation, nutritious at its core and spicy at its experience, healthy Indian breakfast ideas are here to excite your morning energy and get you into motion! 

Frequently Asked Questions

What are some quick and healthy Indian breakfast recipes?

Poha, idli and sambhar, upma, uthappam, omelette and parathas are some quick and healthy Indian breakfast recipes.  

Can Indian breakfast options be high in protein?

Indian breakfast options like omelettes, egg bhurji, moong dal chilla, sprouts salad and quinoa upma are high in protein. 

How can I make traditional Indian breakfasts healthier?

Choosing whole grains like brown rice, quinoa, oats, including lean proteins and vegetables with fermented foods like idli and dosa can make traditional Indian breakfasts healthier. 

Are there gluten-free Indian breakfast options?

Yes, there are gluten-free Indian breakfast options like besan chilla, quinoa upma, ragi dosa and sattu paratha. 

What are some vegan Indian breakfast dishes?

Some vegan Indian breakfast dishes include oats upma, vegan chia pudding, vegan dosa, vegan poha and vegan uthappam.