7 Exclusive Indian Breakfast Options for Weight Loss

When it comes to achieving weight loss goals, breakfast plays a crucial role. A nutritious and balanced breakfast kick-starts your metabolism and keeps you energized throughout the day. If you’re looking to shed some pounds while enjoying delicious Indian flavours, here are some healthy Indian breakfast options for weight loss to consider.

7 Indian Breakfast Options For Weight Loss

1. Oats Upma

Oats are a powerhouse of nutrients and an excellent choice for a healthy breakfast. To prepare oats upma, dry roast oats until they turn slightly golden. In a separate pan, sauté mustard seeds, curry leaves, onions, green chilies, and your choice of vegetables like carrots, peas, and capsicum.

Add water and bring it to a boil before adding the roasted oats. Cook until the oats are soft and garnish with coriander leaves. This fibre-rich dish will keep you full for longer and prevent unnecessary snacking.

Ingredients:

• 1 cup rolled oats
• 1 onion, finely chopped
• 1 tomato, finely chopped
• 1 green chilli, chopped
• 1/2 inch ginger, grated
• Curry leaves
• Mustard seeds
• Cumin seeds
• Turmeric powder
• Salt to taste
• Fresh coriander leaves for garnish
• Lemon juice (optional)

Method:

1. Dry roast the rolled oats until they are slightly golden and aromatic. Set aside.
2. Heat a pan and add mustard seeds. Once they splutter, add cumin seeds, curry leaves, green chili, and grated ginger.
3. Add the chopped onions and sauté until golden brown in colour.
4. Add tomatoes, turmeric powder, and salt. Cook until tomatoes are soft.
5. Add the roasted oats and mix well. Cook for 2-3 minutes.
6. Garnish with fresh coriander leaves and a squeeze of lemon juice, if desired. Serve hot.

2. Moong Dal Chilla

Moong dal chilla is a protein-packed breakfast that aids in muscle building and weight loss. Soak moong dal for some hours before blending it into a homogeneous batter.

Add chopped onions, tomatoes, coriander leaves, and green chillies to the batter. Heat a non-stick pan and pour a ladleful of batter onto it. Cook until both sides are golden brown. Serve hot with mint chutney or yoghurt for a hearty and essential breakfast.

Ingredients:

• 1 cup yellow moong dal (split yellow gram)
• 1 onion, finely chopped
• 1 tomato, finely chopped
• 1 green chilli, chopped
• Fresh coriander leaves, chopped
• Salt to taste
• 1/2 tsp turmeric powder
• 1/2 tsp cumin seeds
• Oil for cooking

Method:

1. Soak moong dal in water for 3-4 hours. Drain the water and blend it into a smooth batter.
2. Add chopped onions, tomatoes, green chilli, coriander leaves, turmeric powder, cumin seeds, and salt to the batter. Mix well.
3. Heat a nonstick pan and add a few drops of oil.
4. Pour a ladleful of batter onto the pan and distribute in a circular motion to form a thin pancake (chilla).
5. Cook on medium flame until the bottom side turns golden brown. Flip and cook the other side.
6. Serve hot with mint chutney or yoghurt.

3. Vegetable Poha

Poha, or flattened rice, is a popular breakfast option in India that is light on the stomach and easy to digest. Heat oil in a pan and add mustard seeds, curry leaves, onions, green chillies, and diced vegetables such as peas, carrots, and bell peppers. Sauté until the vegetables are tender before adding soaked and drained poha. Season with turmeric powder, salt, and a squeeze of lemon juice. Garnish with freshly chopped coriander leaves and serve with a side of plain yoghurt for a balanced meal.

Ingredients:

• 1 cup flattened rice (poha)
• 1 onion, finely chopped
• 1 potato, boiled and diced
• 1 carrot, grated
• 1/2 cup green peas (fresh or frozen)
• 1 green chilli, chopped
• Curry leaves
• Mustard seeds
• Cumin seeds
• Turmeric powder
• Salt to taste
• Fresh coriander leaves for garnish
• Lemon juice

Method:

1. Rinse poha under running water until it softens. Drain and set aside.
2. Heat the oil in a hot pan and then add the mustard seeds. Once they splutter, add cumin seeds, curry leaves, and green chilli.
3. Add the chopped onions and sauté until it turns golden brown.
4. Add boiled potatoes, grated carrots, green peas, turmeric powder, and salt. Mix well and cook for a few minutes.
5. Add soaked poha and mix gently. Cook for 2-3 minutes.
6. Garnish with fresh coriander leaves and a squeeze of lemon juice

4. Idli 

Idli, a steamed rice cake, paired with piping hot sambar is a quintessential South Indian breakfast that is not only delicious but also nutritious. Idlis are steamed, thus they are low in calories and easy to digest.  Sambar, a lentil-based vegetable stew, adds protein and essential nutrients to the meal. Enjoy idli sambar with a side of coconut chutney for breakfast that will energize you throughout the morning.

Ingredients:

For Idli:

• 1 cup idli rice
• 1/2 cup urad dal (black gram dal)
• Salt to taste
• Water as needed

Method:

For Idli:

1. Wash and soak idli rice and urad dal separately in water for about 4-6 hours.
2. Drain the water and grind the urad dal to a smooth batter consistency. Transfer to a bowl.
3. Grind the idli rice to a slightly coarse texture and mix it with the urad dal batter.
4. Add salt to taste and mix well. Let it sit for a minimum of eight hours, preferably overnight.
5. Put oil on the idli plates and then pour the batter on them.
6. Steam in a steamer for 10-12 minutes or until the idlis are cooked. Remove from heat and let them cool slightly before unmoulding.

You can have idli with coconut chatni or tomato chatni.

5. Spinach and Paneer Paratha

Parathas are a favourite breakfast option across India, and by using whole wheat flour and stuffing them with healthy ingredients like spinach and paneer, you can make them a nutritious choice for weight loss.

Knead whole wheat flour with water and a pinch of salt to make a soft dough. For the stuffing, sauté finely chopped spinach with grated paneer, green chillies, and spices of your choice.

Roll out the dough into small circles, place a portion of the stuffing in the centre, seal the edges, and roll it out again gently. Cook the paratha on a hot griddle with minimal oil until both sides are golden brown. Serve hot with a dollop of yoghurt or a side of fresh cucumber slices.

Ingredients:

1. Whole wheat flour (atta): 1 cup
2. Spinach (palak): 1 cup, finely chopped
3. Paneer (cottage cheese): 1/2 cup, grated or crumbled (preferably low-fat)
4. Green chillies: 1-2, finely chopped (adjust to taste)
5. Ginger: 1 teaspoon, grated
6. Cumin seeds: 1/2 teaspoon
7. Turmeric powder: 1/4 teaspoon
8. Salt: to taste
9. Water: as needed
10. Oil or ghee: for cooking (use sparingly)

Method:

• Prepare the Dough:
• In a mixing bowl, combine the whole wheat flour (1 cup) and a pinch of salt.
• Gradually add water (as needed) and knead to form a smooth dough. Cover and set aside for 15-20 minutes.

Prepare the Filling:

• Warm up a pan that doesn’t stick over medium heat. Put in 1/2 teaspoon of cumin seeds and let them pop.
• Grate in 1 teaspoon of ginger and chop up 1-2 green chillies. Sauté for a minute until fragrant.
• Chopped spinach (1 cup) should be added. Cook for 2-3 minutes until spinach wilts and any extra liquid disappears.
• Add half a teaspoon of turmeric powder and salt, to taste. Mix thoroughly and heat for another minute.
• Remove from heat and allow the mixture to cool slightly.
• Once cooled, add chopped or broken paneer (1/2 cup). Mix everything well to mix. Adjust salt and spice amounts as per your taste.

Assemble and Cook the Parathas:

• Divide the dough into equal-sized balls, slightly smaller than a tennis ball.
• Take one ball of dough and roll it out into a small circle (about 4-5 inches in diameter) on a lightly floured surface.
• Place a piece of the spinach-paneer filling in the centre of the circle.
• Bring the sides of the dough together to cover the filling and pinch to seal.
• Flatten the full dough ball gently with your hands.
• Roll out the filled dough ball again into a paratha of desired thickness (about 6-7 inches in diameter), dusting with flour as needed to avoid sticking.

Cook the Parathas:

• Heat a non-stick pan or tava over a medium-high flame.
• Place the rolled roti on the heated pan. Cook for around 1-2 minutes until little bubbles develop on the surface.
• Flip the paratha and cook the other side for another 1-2 minutes.
• Brush with a little oil or ghee (recommended) on both sides, pressing gently with a spatula, until golden brown spots show on both sides.
• Repeat the process with the leftover dough balls and filling.
• Serve:
• Serve the Spinach and Paneer Parathas hot with a side of low-fat yoghurt or cucumber raita and a fresh salad.

6. Fruit Salad

A refreshing fruit salad can be the perfect breakfast choice for those looking for a lighter option. Combine a variety of seasonal fruits such as apples, bananas, oranges, grapes, and berries in a bowl.

Add a squeeze of lemon juice and a sprinkle of chaat masala or a drizzle of honey for added flavor. Fruit salads are rich in vitamins, minerals, and antioxidants, making them an excellent choice to kickstart your day on a healthy note.

1. Mixed fruits: Choose a variety such as:
   • Apples, chopped
   • Oranges, segmented
   • Strawberries, sliced
   • Blueberries
   • Grapes, halved
   • Kiwi, peeled and sliced
   • Pineapple, diced
   • Mango, diced
   • Any other seasonal fruits of your choice
2. Lemon juice: 1-2 tablespoons (to taste)
3. Honey: 1-2 teaspoons (optional, adjust to taste)
4. Fresh mint leaves: A few leaves, finely chopped (optional, for garnish)

Method:

1. Prepare the Fruits:
   • Wash all the fruits thoroughly under cold water.
   • Peel, core, and chop them into bite-sized pieces as needed.
2. Mix the Salad:
   • In a large mixing bowl, combine all the chopped fruits.
3. Add Dressing:
   • Drizzle lemon juice (1-2 tablespoons) over the fruits. This helps to prevent browning and adds a refreshing tangy flavor.
   • Optionally, add honey (1-2 teaspoons) for a touch of sweetness. Adjust the amount according to your taste buds and the natural sweetness of the fruits will make it sweet only.
4. Toss Gently:
   • Gently toss the fruits with the lemon juice and honey until well combined. 
5. Chill and Serve:
   • Cover the bowl with plastic wrap or transfer the salad to a covered container.
   • To let the flavors mix and the salad to cool, refrigerate for at least half an hour.
6. Garnish and Serve:
   • Before serving, garnish the fruit salad with finely chopped fresh mint leaves for a burst of freshness (optional).

7. Vegetable Dalia

Similar to regular dalia, vegetable dalia includes added vegetables for extra nutrition. Heat oil or ghee in a pan and sauté cumin seeds, finely chopped onions, and mixed vegetables such as carrots, peas, and beans.

Add washed dalia and roast for a few minutes. Add water, and salt, and cook until done. Garnish with fresh coriander leaves and serve hot with a side of yogurt or pickle for a wholesome and filling breakfast option.

Ingredients:

1. Dalia (broken wheat): 1/2 cup
2. Mixed vegetables:
   • Carrots, finely chopped: 1/4 cup
   • Green beans, finely chopped: 1/4 cup
   • Peas: 1/4 cup
   • Bell peppers (capsicum), finely chopped: 1/4 cup
   • Any other vegetables of your choice (e.g., broccoli, cauliflower), finely chopped or grated
3. Onion: 1 small, finely chopped
4. Tomato: 1 small, finely chopped
5. Ginger: 1/2 inch piece, grated or finely chopped
6. Green chilies: 1-2, finely chopped (adjust to taste)
7. Turmeric powder: 1/4 teaspoon
8. Cumin seeds: 1/2 teaspoon
9. Salt: to taste
10. Water: 2 cups
11. Fresh coriander leaves: A handful, chopped (for garnish)
12. Lemon juice: 1-2 teaspoons (optional, for garnish)

Method:

1. Dry Roast Dalia:
   • Heat a pan over medium heat and dry roast the dalia (broken wheat) until it turns golden brown and gives off a nutty aroma. Stir frequently to prevent burning. Remove from heat and set aside.
2. Prepare Vegetables:
   • Heat 1 teaspoon of oil in a pressure cooker or a heavy-bottomed pot.
   • Add one half teaspoon of cumin seeds and let them crackle..
   • Add finely chopped onion (1 small) and sauté until translucent.
3. Cook Vegetables:
   • Add grated ginger (1/2 inch piece) and chopped green chilies (1-2). Sauté for a minute until fragrant.
   • Add chopped tomatoes (1 small) and cook until they turn soft and mushy.
4. Add Vegetables and Spices:
   • Add finely chopped mixed vegetables (carrots, green beans, peas, bell peppers, or any other vegetables of your choice). Mix well.
5. Add Dalia and Water:
   • Add the dry roasted dalia (broken wheat) to the vegetables in the cooker or pot. Mix everything.
   • Add turmeric powder (1/4 teaspoon) and salt (to taste). Stir to combine.
   • Pour 2 cups of water over the mixture. Mix well.
6. Pressure Cook (if using):
   • Close the pressure cooker lid and cook on medium-high heat for 2 whistles.
   • Reduce the heat to low and cook for another 5-7 minutes. Turn off the heat and allow the pressure to release normally.
7. Serve:
   • When the pressure releases, gently open the lid. If the Dalia is too thick, you can add a little hot water and mix well.
   • Garnish with chopped fresh coriander leaves and a squeeze of lemon juice (optional) for added freshness.

Now, Say goodbye to boring breakfast routines and hello to these mind-blowing indian breakfast options for weight loss and try the recipes that will revolutionize your weight loss journey. Don’t wait, try them today!