How to Make Indian Breakfasts That Are Low in Calories

When it comes to Indian cuisine, breakfast is often a hearty meal packed with flavors. However, many traditional options can be high in calories. If you're looking to enjoy delicious Indian breakfasts while keeping your calorie intake in check, there are plenty of low-calorie alternatives to explore. Here are some healthy options along with simple recipes to help you start your day on a light note.

1. Oats Idli

Idlis are a popular South Indian staple, but they can be made even healthier with oats. This nutritious version is low in calories and offers a good source of fiber.

Ingredients:

  • 1 cup oats
  • 1/2 cup yogurt
  • 1/2 cup water
  • 1/4 tsp cumin seeds
  • 1/2 cup finely chopped vegetables (carrots, beans, etc.)
  • Salt to taste

Instructions:

  1. Dry roast the oats and grind them into a fine powder.
  2. Mix the oats flour with yogurt, water, cumin seeds, vegetables, and salt to form a batter.
  3. Pour the batter into idli molds and steam for 10-12 minutes.
  4. Serve with coconut chutney or sambar for a delicious, low-calorie breakfast.

2. Vegetable Upma

Upma, a savory semolina dish, can be made lighter by using broken wheat or millet instead. Add plenty of vegetables to enhance its nutritional value.

Ingredients:

  • 1 cup broken wheat
  • 1/2 cup mixed vegetables (peas, carrots, bell peppers)
  • 1 tsp mustard seeds
  • 1 tsp ginger (grated)
  • 2 cups water
  • Salt to taste

Instructions:

  1. Heat a pan and dry roast the broken wheat until slightly golden.
  2. In a separate pan, heat a little oil and add mustard seeds and ginger.
  3. Add mixed vegetables and sauté for a few minutes.
  4. Pour in water and let it boil. Add the roasted broken wheat and salt, stirring continuously to avoid lumps.
  5. Cook until the water is absorbed and the upma reaches a fluffy consistency.
  6. Serve hot with a sprinkle of coriander for added freshness.

3. Moong Dal Chilla

Chilla, or savory pancakes, made with moong dal (green gram), is a protein-rich breakfast option that is both filling and low in calories.

Ingredients:

  • 1 cup moong dal (soaked for 2-3 hours)
  • 1/4 cup chopped onions
  • 1/4 cup chopped tomatoes
  • 1-2 green chilies (finely chopped)
  • Salt to taste
  • Oil for cooking

Instructions:

  1. Blend the soaked moong dal into a smooth batter, adding water as needed.
  2. Mix in onions, tomatoes, green chilies, and salt.
  3. Heat a non-stick pan and lightly grease it with oil.
  4. Pour a ladleful of the batter and spread it evenly.
  5. Cook until golden brown on both sides and serve with mint chutney or yogurt.

4. Poha

Poha, or flattened rice, is another savory breakfast option that is incredibly easy to prepare. To keep it low in calories, skip the extra oil and use lots of veggies.

Ingredients:

  • 1 cup poha (flattened rice)
  • 1/2 cup chopped onions
  • 1/2 cup peas
  • 1 tsp mustard seeds
  • 1 tsp turmeric powder
  • Salt to taste