Breakfast is the most important meal of the day and one should definitely have a hearty breakfast before doing anything.

~ Mayor Hawthorne

For us, the Indians, a HEARTY BREAKFAST starts with ghee laden and butter-coated parathas. No Indian household can imagine their day getting started without one. It has worked for us from generations. Eat a paratha and you will be full till lunch.

But what about our health? Is feeling full equal to health?

In such a fast growing, health and body image conscious society, how can we make the same rules for our kids? What happened to our out-of-the-box thinking?

So here, I introduce these 6 easy and healthy breakfast recipes that have an Indian touch to them so you don’t miss out on the taste and health for your family.

Try these once and get hooked!

#1 Bread Uttapam

Bread is another breakfast item we consume the other days when paratha is not an option. But, why to eat the same bread mixed with butter and jam? Why not turn it into a dish full with the goodness of other ingredients?


Prep Time: 15 Mins

Cooking Time: 25 Mins

Serving: 10 Uttapam (medium-sized)


  • 6 bread slices, multigrain, torn to pieces
  • ¼ cup semolina (Sooji)
  • 3 tbsp plain flour (maida)
  • ¼ cup curd
  • ¼ cup onion, finely chopped
  • ¼ cup tomatoes, finely chopped
  • ¼ cup green capsicum, finely chopped
  • ¼ cup coriander, finely chopped
  • 1 tsp ginger, finely grated
  • Salt to taste
  • ¼ tsp red chili powder
  • ¼ tsp of dry mango powder
  • 2 tsp oil


  1. Combine the torn bread pieces, semolina, plain flour, curd and approx. ¾ cup water in a mixer and blend smooth.
  2. Transfer the mixture into a bowl and add vegetables and spices.
  3. Heat a non-stick girdle. Sprinkle a little water on it and wipe using a dry cloth. Grease it with ¼ tsp oil.
  4. Pour a ladle full of batter and immediately spread it into a thick pancake.
  5. Pour ½ tsp oil on the sides and cook on a medium flame until it turns light brown on both the sides.
  6. Serve hot with chutney/ ketchup/dips, etc.

Read: Recipe of Broccoli and Mushroom dip

#2 Quinoa vegetable Upma

This is a great substitute for people who don’t like oats. Quinoa is a new superfood in the market; rich in fibre, gluten-free, and with low glycaemic index. This breakfast is also beneficial for pre-diabetic or diabetic members of your family. It is a much healthier substitute for rava upma.


Prep Time: 10 Mins

Cooking Time: 30 Mins

Serving: 4


  • ½ cup quinoa, washed and drained
  • 2 tsp olive oil
  • ½ tsp mustard seeds
  • ¼ tsp asafoetida
  • 1 tsp chillies, finely chopped
  • ½ tsp ginger, finely chopped
  • 1 stem curry leaves, broken and washed
  • 1 tbsp broken cashews
  • 1 tbsp raw peanuts
  • ½ cup onion, finely chopped
  • ½ cup green peas
  • ¼ cup carrot, finely chopped
  • ¼ tsp chili powder
  • Salt to taste
  • ¼ cup coriander, finely chopped
  • 1 tsp lemon juice


  1. Heat the oil in a non-stick pan. Add mustard seeds and asafoetida and sauté on a medium flame for few seconds.
  2. Add green chillies, ginger and curry leaves and sauté on a medium flame.
  3. Then, add onions, cashew nuts, and peanuts and sauté on a medium flame.
  4. Add green peas, carrot, and quinoa and cook on a medium flame.
  5. Add chilli powder, salt and 2 cups of hot water. Mix well, cover the lid and cook on a medium flame for 20 to 22 minutes while stirring occasionally.
  6. Switch the flame off. Add coriander and lemon juice and mix well.
  7. Serve hot.

#3 Chola dal and Palak Idli

The goodness of chola dal and the hidden nutrients in spinach make this breakfast idea so extraordinary. We are all accustomed to eat Idlis in breakfast. Then why not customize them to our taste and good health?


Prep Time: 10 Mins

Cooking Time: 30 Mins

Serving: 14 Idlis


  • 5 cup soaked and drained chola dal (Split cow peas)
  • 5 cup washed and drained spinach, chopped
  • ½ tsp lemon juice
  • ½ tsp ginger and chilli paste
  • Salt to taste
  • ¾ tsp fruit salt (Eno)


  1. Combine chola dal, spinach and lemon juice along with ½ cup of water and blend it in a mixture to a smooth paste.
  2. Transfer the mixture to a bowl. Add ginger-green chilli paste and salt and mix well.
  3. Add fruit salt and 1 tbsp water and mix gently.
  4. Grease the Idli moulds.
  5. Pour a spoonful of batter into the greased moulds.
  6. Steam in an Idli steamer for 10-12 minutes until cooked.
  7. Serve hot with coconut chutney.

#4 Spicy Sprout Sandwich

We are all used to eat sandwich in breakfast, especially when in a hurry. Using the readymade spreads is one thing, but to make it healthy, give it a twist and add sprouts. It is also a good option if you have leftover sprouts from the previous day snacking. A power packed and a good start meal. Also, the people who don’t eat eggs but want a protein in their breakfast can go for these substitutes.


Prep Time: 10 Mins

Cooking Time: 20 Mins

Serving: 4 sandwiches


  • 1 cup boiled mixed sprouts (moong dal, chana dal etc.)
  • 2 tsp oil
  • ½ cup potatoes, boiled, peeled and mashed
  • ½ cup onions, finely chopped
  • 5 cup tomatoes, finely chopped
  • 2 tsp ginger garlic paste
  • 1 green chilli, finely chopped
  • 2 tsp pavbhaji masala (Optional)
  • ½ tsp coriander powder
  • ½ tsp cumin powder
  • ¼ tsp turmeric powder
  • ½ tsp black salt
  • Salt to taste


For Sprouts

  1. Heat oil in a pan. Add onion and sauté on a medium flame for 2 minutes till they turn translucent.
  2. Add ginger-garlic paste and green chillies and sauté for another minute.
  3. Add tomatoes, pavbhaji masala, coriander, cumin powder, turmeric, salt, black salt, and 2 tbsp of water. Mix well and cook on a medium flame for 5 minutes while stirring occasionally.
  4. Add sprouts and potatoes. Mix well and cook on a medium flame for another 1 minute.
  5. Take off the flame and keep aside to cool.

For sandwiches

  1. Place multi-grain bread slice on a flat, dry surface and spread the sprout mixture equally on it.
  2. Top it with another bread slice.
  3. Preheat the griller/ toaster. Grill or toast the sandwich using ½ tsp low fat butter till the sandwich turn crispy and brown in colour from both sides.
  4. If you are toasting, then apply the butter on the first bread slice before putting on the sprout mixture and keep it upside down in the toaster.
  5. Serve hot with dips.

# 5 Soya Upma

This specific upma is out of your ordinary breakfast menu and is equally tasty as any other upma. Soy chunks provide the necessary amount of protein one needs in the morning without a feeling of fullness, so that you stay active. This is also one of the good options for anytime snacking as it is light on stomach.


Prep Time: 10 Mins

Cooking Time: 10 Mins

Serving: 3 servings


  • ¾ cup soy granules or chunks, soaked, drained and crushed
  • 1 tbsp oil
  • 1 tsp cumin seeds
  • 1 tbsp urad dal (split black lentil)
  • ¾ tsp ginger-green chilli paste
  • 2 cups onion, finely chopped
  • ½ cup carrot, grated
  • 1 tbsp lemon juice
  • Salt to taste


  1. Soak the soy granules in hot water for approximately 1.5 hours. Drain and squeeze all the water and keep aside.
  2. Heat the oil in a wok (kadai) and add cumin seeds.
  3. When the seeds crackle, add urad dal and sauté on a medium flame till the dal turns brown.
  4. Add ginger- green chilli paste and onions and sauté on a medium flame for 2 minutes till they turn translucent.
  5. Add carrots and sauté on a medium flame for 2 minutes.
  6. Add soya granules, salt, and lemon juice and mix well. Cook on a medium flame for 2-3 minutes while stirring occasionally.
  7. Serve hot garnished with coriander.

#6 Rava Chilla

I know how everyone looks forward to a little fried food in the morning in our set up. But that does not mean that it has to be unhealthy. With right ingredients and the right cooking method, one can make a healthy breakfast recipe. One such item on the menu is Rava chilla.

Instead of chickpea chilla, rava chilla is easy on the digestive system, especially in the morning. It can be cooked with less oil on a non-stick pan to maximise its benefits.


Prep Time: 10 Mins

Cooking Time: 20 Mins

Serving: 6 chillas


  • ¾ cup semolina (sooji/rava)
  • 2 tbsp finely chopped coriander
  • ¼ cup onion, finely chopped
  • 1 tsp green chilli, finely chopped
  • 1 tsp ginger, finely chopped
  • ¼ tsp turmeric powder
  • ¼ tsp asafoetida
  • Salt to taste
  • 3 tsp oil for greasing


  1. Combine rava and ¾ cup of water in a bowl and whisk well to make a smooth paste. Cover with a lid and keep aside for 20 minutes.
  2. Add all other ingredients after 20 minutes along with ¼ cup water and mix well.
  3. Heat a non-stick girdle (tawa) and grease it with some oil.
  4. Pour a ladleful of batter on the tawa and rotate to form a pancake like circle. Cook it by adding a little oil on both sides till it becomes golden brown in colour.
  5. Serve hot.

Parathas, that too ghee laden and butter coated are a norm in Indian families for a breakfast. But, are they healthy? So, here are 6 easy and healthy breakfast recipes that are not a paratha to introduce taste and health in your family. #MomandMe #healthyrecipes #health

My Take Home Message

We all have a fixed mind-set that if we eat a paratha in the morning, we wouldn’t feel hungry till lunch, which is completely wrong. A good diet plan always consists of a balanced meal, especially for breakfast. You need protein, carbs, fat, vitamins and minerals to begin your day.

Eating just a paratha can never suffice for that. It can satiate you mentally, but is totally wrong for our body. Try these tasty and healthy breakfast recipes and bring a healthy change to your routine.

So, which healthy breakfast recipe will you try first? What’s the reaction of your kids after eating it? Share with us in the comments below!

Found these healthy breakfast recipes intriguing? Then, go ahead and share with other mums too!

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Dr Vinita Vashist

Hi, I am Dr Vinita, a homoeopathic medical professional and a post-graduate in Dietetics and Nutrition. Intrigued by the role of diet in one’s health, I share my ideas and knowledge on this blog to help parents understand the important nutrients required for their child’s health, which they cannot substitute later in life. It will help you and I understand the basic problem of today’s generation regarding nutrition and how can you inculcate healthy eating habits in your child.


folorentorium · March 13, 2019 at 5:24 am

Pretty! This was a really wonderful post. Thank you for your provided information.

Sandra Bleest · March 17, 2019 at 8:33 pm

These Indian foods look really tasty and seem to be very healthy also.
Sandra Bleest recently posted…Veeramachaneni Diet Plan – The Complete GuideMy Profile

Sonia · April 4, 2019 at 10:37 am

Different healthy and yummy dishes

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