5 Tasty High-Fiber Indian Breakfasts to Start Your Day

Eating the right food in the morning helps you feel better all day. A healthy breakfast gives you energy, keeps you full, and is good for your stomach. Here are 5 tasty Indian breakfasts made with healthy things like whole wheat, oats, and green veggies. They are easy to make, full of flavor, and great for any morning.

1. Vegetable Upma

Vegetable Upma is a light, tasty, and healthy South Indian breakfast made from semolina (rava/sooji). It’s filled with colorful vegetables like carrots, peas, and green beans, which makes it a fiber-rich dish. It’s quick to make, easy to digest, and keeps you full for hours. You can also add some roasted nuts and seeds for extra crunch and nutrition!

Ingredients:

• 1 cup semolina (rava/sooji)
• 2 teaspoons oil or ghee
• 1 teaspoon mustard seeds
• 1 teaspoon urad dal (optional)
• 1 small onion, finely chopped
• 1 small carrot, chopped
• ¼ cup green peas
• 5-6 green beans, chopped
• 1-2 green chilies, chopped (optional)
• 1 teaspoon grated ginger
• A few curry leaves
• 2½ cups water
• Salt to taste
• A handful of roasted peanuts, cashews, or seeds (optional)
• Fresh coriander leaves for garnish

How to Make It:

1. Roast the semolina in a dry pan for 4–5 minutes on medium heat until it turns light golden. Set it aside.
2. In the same pan, heat oil or ghee. Add mustard seeds and let them pop.
3. Add urad dal (if using), curry leaves, chopped green chilies, and ginger. Sauté for a minute.
4. Add onions and cook until soft.
5. Now add chopped carrots, beans, and peas. Cook for 3–4 minutes until they are slightly tender.
6. Pour in water and add salt. Let it come to a boil.
7. Slowly add roasted semolina while stirring to avoid lumps.
8. Stir continuously until the mixture thickens and the water is absorbed (about 3–4 minutes).
9. Turn off the heat, cover, and let it sit for 2 minutes.
10. Top with roasted nuts or seeds and fresh coriander before serving.

Benefits:-

Vegetable upma is a tasty and healthy breakfast. It has fiber from veggies and semolina, which helps with digestion. It’s low in fat and easy to make, perfect for busy mornings. It keeps you full for a long time and adding nuts or seeds makes it even healthier and crunchier.

Also Read- Top 10 Fast Food That Are Healthy and Delicious

2. Oats Idli

Oats Idli is a soft, fluffy, and healthy version of the traditional South Indian idli. Instead of rice, it uses oats and semolina (rava/sooji), making it rich in fiber and lighter on the stomach. These idlis are steamed, not fried, so they’re low in fat and easy to digest.

Ingredients:

• 1 cup oats (plain, rolled or instant)
• ½ cup semolina (rava/sooji)
• 1 cup plain yogurt (curd)
• ½ cup water (adjust as needed)
• 1 teaspoon mustard seeds
• 1 teaspoon urad dal (optional)
• A few curry leaves
• 1 green chili, chopped (optional)
• ½ teaspoon grated ginger
• 1 small carrot, grated (optional)
• 1 tablespoon oil
• 1 teaspoon fruit salt (Eno) or ½ tsp baking soda
• Salt to taste

How to Make:

1. Dry roast oats in a pan for 3–4 minutes. Let them cool, then grind into a coarse powder.
2. In the same pan, heat oil. Add mustard seeds, urad dal (if using), curry leaves, ginger, and green chili. Sauté for a minute.
3. Add semolina and roast it lightly for 2–3 minutes.
4. In a bowl, mix powdered oats, roasted semolina, grated carrot, and salt.
5. Add yogurt and water to make a thick batter. Let it rest for 10–15 minutes.
6. Just before steaming, add Eno or baking soda and mix gently.
7. Grease idli moulds and pour the batter in.
8. Steam for 10–12 minutes or until a toothpick comes out clean.
9. Serve warm with coconut chutney or sambar.

Benefits:

Oats idli is a healthy and light breakfast. It has oats and semolina, which have fiber that helps with digestion. Since it’s steamed and not fried, it’s low in fat and good if you want to manage your weight. It’s easy on the stomach and won’t make you feel too full. It’s also quick to make, great for busy mornings or a light dinner.

3. Poha with vegetables and peanuts

Poha is a soft and light Indian breakfast made with flattened rice. It’s easy to digest and quick to make. If you cook it with onions, tomatoes, peas, and peanuts, it fills you up more and has more fiber. A little lemon juice makes it taste fresh and also helps with digestion.

Ingredients:

• 1 cup poha (flattened rice)
• 1 tablespoon oil
• ½ teaspoon mustard seeds
• 1 small onion, chopped
• 1 small tomato, chopped
• ¼ cup green peas (fresh or frozen)
• 1 green chili, chopped (optional)
• ½ teaspoon turmeric powder
• Salt to taste
• A handful of roasted peanuts
• Fresh coriander leaves (for garnish)
• Juice of half a lemon

How to Make:

1. Rinse poha gently in water. Drain and keep aside for 5–10 minutes.
2. Heat oil in a pan. Add mustard seeds and let them pop.
3. Add onions and green chilies. Sauté until soft.
4. Add tomatoes and green peas. Cook for 2–3 minutes.
5. Add turmeric powder and salt. Mix well.
6. Add the soaked poha and mix everything gently.
7. Add roasted peanuts and cook for another 2 minutes.
8. Turn off the heat. Squeeze lemon juice and mix.
9. Garnish with coriander leaves and serve warm.

Benefits:

Poha is easy to digest and light on the stomach. Adding vegetables like onions, tomatoes, and peas gives it extra fiber and nutrients. Roasted peanuts add crunch, protein, and healthy fats. A little lemon juice will enhance its taste and also helps with digestion.

Also Read – Top 10 Best Sugar Alternative Foods For Healthier Life

4. Vegetable Daliya

Vegetable Daliya is a traditional Indian breakfast made with broken wheat (daliya). It’s soft, warm, and full of fiber, which is great for digestion.When cooked, then add some colorful vegetables like carrots, beans, and peas, so it becomes even more tasty and healthy.

Ingredients:

• ½ cup broken wheat (daliya)
• 1 teaspoon oil or ghee
• ½ teaspoon cumin seeds
• 1 small onion, chopped (optional)
• 1 small carrot, chopped
• A handful of green peas
• 5–6 green beans, chopped
• ½ teaspoon grated ginger
• Salt to taste
• 2 cups water
• Fresh coriander for garnish

How to Make:

1. Rinse the daliya well in water and drain it.
2. In a pressure cooker or deep pan, heat oil or ghee.
3. Add cumin seeds and let them crackle.
4. Add ginger and onions (if using), and cook for a minute.
5. Add chopped vegetables (carrot, peas, beans) and sauté for 2–3 minutes.
6. Add daliya and roast it with the veggies for 2 more minutes.
7. Pour in 2 cups of water and add salt.
8. Cover and cook for 2–3 whistles in a pressure cooker (or until soft in a pan).
9. Once done, fluff it gently and garnish with fresh coriander.
10. Serve hot!

Benefits:

Vegetable daliya is rich in fiber, which helps with digestion and keeps your tummy clean and light. It’s low in fat and made with natural ingredients, making it a smart choice for weight control. Adding vegetables gives you vitamins and minerals, and it keeps you full for longer, so you won’t feel hungry too soon. It’s easy to make and perfect for a quick, healthy breakfast!

5. Whole Wheat Paratha

Whole wheat paratha is a healthy Indian flatbread made with fiber-rich flour. You can fill it with ingredients like spinach or sattu. It’s soft, tasty, and goes well with curd or chutney.

Ingredients:

• Whole wheat flour (atta)
• Water (to knead dough)
• Salt (optional)
• Ghee or oil for cooking
• Optional fillings: methi (fenugreek), spinach, sattu (roasted gram flour), or grated vegetables

How to Make:

1. Knead the wheat flour with water into a soft dough and let it rest for 20–30 minutes.
2. Roll out small portions of dough, add your chosen stuffing, and seal.
3. Roll gently into a flat disc.
4. Cook on a hot tawa with ghee or oil until golden brown on both sides.
5. Serve hot with curd or chutney.

Benefits:–

Whole wheat paratha is a healthy Indian flatbread made with fiber-rich flour. You can fill it with ingredients like spinach or sattu. It’s soft, tasty, and goes well with curd or chutney.

So High-fiber breakfast gives you energy, easy to digest and helps your tummy, and keeps you full. These above 5 Indian foods you should try like poha ,paratha and oats idli etc … in morning. They are easy to make and good for your day.