40+ Healthy Ramadan Recipes

Ramadan is a time of reflection, family and community, and of course, incredible food nourishing 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.

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. 

What are the health benefits of fasting?

In recent years research has come to light about how beneficial fasting is for physical and mental health. Here are some benefits:

• Decreased risk for heart disease. The risk factors associated with heart disease such as blood sugar levels, blood pressure, and total LDL cholesterol improve when fasting and decrease the risk of the disease.
• Decreased Inflammation in the body. Chronic inflammation has reached epidemic proportions today. This is the root cause of many modern-day diseases such as Crohn’s, Lupus, Rheumatoid Arthritis, and even cancer.
• Mental clarity and decreased risk for neurodegenerative diseases such as Alzheimer’s and Parkinson’s. Dr. Mark Mattson, a professor of neuroscience at the Johns Hopkins School of Medicine has said “Fasting is a challenge to your brain, and we think that your brain reacts by activating adaptive stress responses that help it cope with disease” Diseases including but not limited to Alzheimer’s and Parkinson’s.
• Increased life span. Although far from being proven in humans, studies show a marked increase in the life span of fasted mice compared to fully fed mice.
• Weight Loss. This would seem almost certain but for the bad eating habits and lack of exercise, most Muslims are susceptible to during Ramadan.

My 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 important for satiation during the fast and prevention of constipation which is often a complaint early on in Ramadan.
4. Avoid fried foods. This is a no-brainer but can’t be stressed enough. If you come from a culture of pakoras and samosas know that moderation is key. Eating fried foods every day for thirty days is extremely unhealthy and can lead to an increased risk for heart failure, as one study suggests.
5. Stay hydrated. Water is the best as a thirst quencher. A good rule of thumb: 2 glasses of water at suhoor, 2 at iftar, 2 post iftar, and a bottle to take sips from while at Taraweeh or wherever you plan on doing your night prayers.
6. Avoid sugary drinks. Sugar has been linked to a plethora of diseases, with heart disease and type 2 diabetes being the most common.
7. Recharge by taking a short nap during the day. This will help make up for the long nights spent in worship.
8. 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 the lens of physical wellness, 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 the bad and dysfunctional cells and regenerates healthy cells. So eating healthy is crucial so as not to negate the benefits of fasting. 

What are the healthiest foods for Ramadan?

As stated above, Ramadan is an opportunity to detox our bodies and help cell regeneration. The healthiest foods to eat during Ramadan are lean proteins, healthy fats, and fiber-rich foods.

Below are some healthy suhoor, iftar, and post-iftar snack ideas.

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 Bread Perfect for a quick suhoor that’s nutritious and filling. 
• 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 this in a bowl of milk or top your yogurt, smoothie bowls, etc. 
• Chocolate Date Energy Bars These bars are perfect for on-the-go suhoors and iftar snacks!
• Pancakes Gluten-free and a family favorite. I like to batch-prep the mixture and make fresh pancakes as needed.

Ramadan Iftar Recipes

Ramadan Snacks

Most Pakistani homes eat 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 quick suhoor!
• Club Sandwiches Use boiled or leftover chicken to make these Pakistani-style club sandwiches.
• Chana Chaat Using canned chickpeas makes this quick, easy, and filling!
• Chicken 65 Make it a snack or pair it with Daal and rice to eat as 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 works out great in this recipe.
• Mango Chaat A Pakistani-style fruit salad.
• Homemade Nimco Make this to eat as post iftar snack.

Ramadan Dinner Recipes

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

• Quick and Easy Chicken Haleem A haleem hack you have to try! So easy yet authentic!
• Keema This spicy keema recipe is perfect for dinner and then use leftovers for keema and scrambled eggs for suhoor!
• Chicken Karahi Super quick to throw together. 
• Tandoori Chicken Curry  A hack on the classic tandoori chicken.
• One Pan Tandoori Chicken Another tandoori chicken favorite!
• Hara Masala Chicken Curry  My mother’s famous recipe that my family and friends love! 
• Teriyaki Chicken You can prep the Teriyaki Sauce ahead 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 simple yet winning recipe!
• Chicken Seekh Kebabs No mess, oven baked and charred like on a grill!
• Daal Easy to batch prep ahead.
• Salmon Tikka Bowls This recipe is healthy and super easy to make with 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 fits the bill!
• Chicken Corn Soup Another Pakistani-style soup.

Ramadan Dessert Recipes

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

• Chocolate Chip Granola Bites Perfect for a quick snack post iftar or suhoor.
• Cardamom Date Balls These date balls have 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 spicy! 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 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.
• Lemon Mint A refreshing variation to plain lemonade.
• Mango Dragonfruit Lemonade A healthier version of the sugary Starbucks drink.

Common Questions