50+ Healthy Ramadan Recipes

Ramadan is a time of reflection, family, and community, and, of course, incredible food that nourishes the body and soul. With that in mind, I've put together a roundup of 40+ healthy Ramadan recipes to make your iftar and suhoor not only delicious but also wholesome and balanced.

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What is Ramadan?

Ramadan is the ninth month of the Islamic lunar calendar. It is the month when Muslims globally fast from dawn to dusk. It is a month of prayer, charity, and community. The focus is on sacrifice, self-improvement, and increased devotion to God.

Ramadan is all about instilling discipline and patience, so this is the best time as any to try to make better food choices, no matter how tempting that daily samosa/pakora or other deep-fried snack may look! 

When I first started on my Hashimoto journey, fasting was one of the very first strategies I used to bring balance to my body.

Fasting has always been more than a spiritual act for me - it's a complete mind-and-body reset. Science actually backs this up, too! Studies show that fasting helps lower blood sugar, blood pressure, and LDL (the "bad") cholesterol, all of which reduce the risk of heart disease.

Studies also suggest an improvement in inflammation and oxidative stress markers - the root cause of so many modern-day illnesses, such as arthritis, Crohn's disease, and even some cancers.

My Top Tips for Having the Best Ramadan

1. Make suhoor a priority. This sets you up for a successful fasting period.
2. Eat nutrient-dense foods. Eliminate highly processed foods and replace them with whole foods; those found in nature or minimally processed. Fruits and vegetables, eggs, oatmeal, healthy fats like butter and avocado, lean protein such as chicken and fish, nuts, and seeds are all part of a healthy diet.
3. Get the fiber in. Fiber is essential for satiety during fasting and for preventing constipation, which is often a complaint early in Ramadan.
4. Stay hydrated. Water is the best as a thirst quencher. A good rule of thumb: 2 glasses of water at suhoor, two at iftar, two post iftar, and a bottle to take sips from while at Taraweeh at the masjid or wherever you plan on doing your night prayers.
5. Recharge by taking a short nap during the day. This will help make up for the long nights spent in worship.
6. Stay Active. Ramadan is not an excuse to drop all physical activity. Do what you can, even if it is a short walk.

Why Eat Healthy in Ramadan

From a physical wellness lens, fasting in Ramadan is intermittent fasting at its finest. Research shows that when you fast from sunrise to sunset, Autophagy kicks in -a process by which the body cleanses out destructive and dysfunctional cells and regenerates healthy ones. Eating healthy is crucial to avoid negating the benefits of fasting. 

What Are the Healthiest Foods for Ramadan?

The healthiest foods to eat during Ramadan are lean proteins, healthy fats, and fiber-rich foods.

Below are some suhoor, iftar, and post-iftar snack ideas to help you stay healthy during this month.

Suhoor Ramadan Recipes

Suhoor is the most important meal, so make sure not to skip it. Focus on satiating recipes high in protein and fiber. Because this meal is pre-dawn and preparing nutritious meals may not be easy, I recommend prepping those that can be, ahead of time. Then, enjoy the fruit of your labor throughout the week.

• Khagina: This recipe comes together in a pinch if you have all your veggies prepared ahead of time. Protein-rich and satiating to last you through the day.
• Khagina Muffins: Meet the meal-prepped version of Khagina!
• Breakfast Salad: Getting veggies and greens can be hard in Ramadan, but not if you make this!
• Barley Flatbread: Perfect for a quick, nutritious, and filling suhoor. 
• Chocolate Zucchini Bread: Refined sugar-free and nutrient-dense, this is a great meal-prep-friendly sehri/sahoor idea as well as a sweet snack post-iftar. 
• Chia Oat Cereal: Another meal prep-friendly recipe. Make a batch at the beginning of the week and enjoy it throughout the week. 
• Keto Chia Pudding: Keep it high-protein minus the sugar.
• Homemade Granola: You can eat it with milk or top yogurt, smoothie bowls, etc. 
• Chocolate Date Energy Bars: These bars are perfect for on-the-go suhoors and iftar snacks!
• Gluten-Free Pancakes: I like to batch-prep the mixture and make fresh pancakes as needed.

Ramadan Iftar Recipes

Ramadan Snacks

Most Pakistani homes serve a big, snacky iftar, rich in deep-fried foods like samosas and pakoras, which are not the healthiest choices. My family and I have switched to a regular dinner most days with some indulgences on the weekends. Below are some snacky iftar recipes that you’ll want to try.

• Chicken Quesadillas: Batch-prep these quesadillas before Ramadan for a snacky iftar or a quick suhoor!
• Pakistani-style Club Sandwiches: Use boiled or leftover chicken to make these club sandwiches, inspired by the ones I grew up eating.
• Chana Chaat: Using canned chickpeas makes this quick, easy, and filling!
• Chicken 65: Make it a snack or pair it with some masoor daal and rice for a meal.
• Hara Masala Chicken Skewers: An herby grilled chicken snack perfect with tamarind chutney.
• Mango Corn Salsa Corn and mango may be an unlikely pairing, but it works out great in this recipe.
• Mango Chaat: A Pakistani-style fruit salad.
• Homemade Nimco: Batch-prep this for a post-iftar snack.

Ramadan Dinner Recipes

If you’re looking for quick, easy recipes you can have ready with minimal prep, look no further. They are not only fast but also easy and nourishing.

• Quick and Easy Chicken Haleem: A haleem hack you have to try! So easy yet tastes authentic!
• Keema: This spicy keema recipe is perfect for dinner, and the leftovers make a great keema-and-scrambled-eggs suhoor!
• Chicken Karahi: Super quick to throw together. 
• Tandoori Chicken Curry: A hack on the classic tandoori chicken.
• Homemade Tandoori Masala: Make ahead and use this in curries, marinades, and as a dry rub to save time and energy!
• One Pan Tandoori Chicken: Another tandoori chicken favorite!
• Air Fryer Chicken: Hands-free and super quick to make, yet fancy enough for a dinner party!
• Hara Masala Chicken Curry: My mother’s famous recipe that my family and friends love! 
• Teriyaki Chicken: You can prep the Teriyaki Sauce ahead of time to make it super easy come iftar.
• Khao Suey: Make it with beef or chicken; this is a meal on its own!
• Masala Lamb Bowls Everything is better in a bowl!
• Lamb Chops: A winning yet straightforward recipe!
• Chicken Seekh Kebabs: No mess, oven-baked and charred just like on a grill!
• Beef Seekh Kababs: A beef version of seekh kebabs!
• Masoor Daal: Easy to batch prep ahead.
• Salmon Tikka Bowls: This recipe is healthy, super easy to make, and delivers a healthy dose of Omega-3 fats.
• Hot and Sour Soup: If you feel like having soup during Ramadan, this Pakistani-inspired hot and sour soup will not disappoint!
• Chicken Corn Soup: Another Pakistani-style soup.

Ramadan & Eid Dessert Recipes

Who doesn’t love sweets? Being mindful of sugar is just as important as minimizing deep-fried food consumption. These dessert recipes are gluten-free, and most are refined sugar-free too.

• Chocolate Chip Oatmeal Balls: Perfect for a quick snack post iftar or suhoor.
• Cardamom Date Balls: These date balls are packed with fiber-rich dates and healthy fats.
• Healthier Coconut Truffles: A sweet post-iftar treat.
• Chia Kheer: A South Asian twist on chia pudding. Protein-rich chia is satiating, so it can be eaten for breakfast too! 
• Almond Halwa: My gluten-free adaptation of Sooji Ka Halwa. 
• Stuffed Dates: Sweet and savory with a hint of spice! These dates make a great addition to your iftar party menu.
• Cardamom Rose Cake: A perfect snack cake or a show-stopping Eid cake!
• Orange Blossom Almond Cake: A Middle Eastern twist to my ever-so-popular Cardamom cake.
• China Grass Pudding: It’s easier to make than you think!
• Gluten-Free Dubai Chocolate Bar: My spin on the viral trend!

Ramadan Drinks

Hydration is key during Ramadan, and although water is best, these recipes are a healthier alternative to all the fizzy, sugary drinks out there.

• Watermelon Juice: My answer to Rooh Afza, the sugary red drink that is the signature of most South Asian iftars.
• Pineapple Cucumber Smoothie: Hydrating and ready in 10 minutes!
• Mint Lassi: A minty take on plain lassi.
• Mint Lemonade: A refreshing variation to plain lemonade.
• Mango Dragonfruit Lemonade: A healthier version of the sugary Starbucks drink.

Healthy Ramadan FAQs