Discover these 11 delicious and filling Suhoor Recipes for Ramadan. Fuel your body right for sustained energy and hydration.
As Ramadan approaches, I’m so excited to bring you a fresh set of ideas for your suhoor meals. Last year, I shared a blog post featuring healthy suhoor ideas that you can revisit HERE. This year, I’ve crafted a collection of 11 new and nutritious suhoor recipes to add variety to your meal plans. What makes these recipes special is that, along with being delicious, each one comes with insights into the unique benefits it brings to your suhoor.
Understanding the significance of suhoor, where you not only make the intention to fast but also fuel your body for the day ahead, I wanted to offer options that contribute to both hydration and sustained energy. Whether you prefer a hearty meal or a refreshing drink, I’ve got you covered. I recognize that appetites during suhoor can vary, so I’ve included meal prep-friendly options and easy-to-make recipes, as well as some delightful smoothie choices.
From personal experience, I know that eating habits during Ramadan can change over the weeks. That’s why this collection caters to everyone, offering diverse choices that align with your evolving preferences.
For those seeking more healthy Ramadan recipes, feel free to check out my dedicated Ramadan category HERE with a range of recipes and tips. Keep an eye out, as I’ll be adding more content in that category!
I hope this blog post is a helpful guide and inspires your Ramadan meal plans. Don’t forget to share your favourite suhoor recipes in the comments below—I’d love to hear from you!
This post is all about suhoor recipes.
Suhoor Recipes
Before I get into the suhoor recipes I wanted to share two very frequently asked questions about Suhoor meals/recipes. If you have any other questions, please feel free to ask in the comments below!
What Foods Should Be Avoided During Suhoor?
Here is a list of the types of foods that should be avoided during suhoor time:
- Highly Processed Foods: Avoid pastries, sugary cereals, and other processed snacks.
- Salty Foods: High-sodium foods can contribute to dehydration.
- Caffeinated drinks: Caffeine can increase urine production, potentially contributing to dehydration. Try having a herbal tea instead which can be hydrating!
- Fried Foods: Fried foods can be heavy on the stomach and may cause discomfort during the fasting hours.
- Sugary Drinks: Sugary drinks can lead to rapid spikes and crashes in blood sugar levels. Choose water or herbal teas instead.
- Spicy Foods: This can lead to indigestion and discomfort, especially during suhoor.
- Sugary and Fatty Desserts: Choose healthier dessert options.
- Overly Salty Cheeses: Some types of cheeses are high in salt.
- Processed Meats: Processed meats can be high in salt and unhealthy fats.
- Acidic Foods: Foods such as citrus fruits, may cause acid reflux or heartburn for some people.
What To Eat For Suhoor To Lose Weight?
Ever found yourself expecting weight loss during Ramadan but, instead, maintaining or even gaining weight? I’ve been there, and it often comes down to the choices we make for Iftar and Suhoor time. Here’s a rundown of essential components to incorporate into your suhoor recipes, all of which are detailed in the list of Suhoor recipes below:
- Protein-Rich Foods: Lean protein sources such as eggs, Greek yogurt, or cottage cheese. Protein provides a feeling of fullness.
- Whole Grains: Jumbo/steel-cut oats or whole wheat bread.
- Healthy Fats: Avocados, nuts, or seeds. These fats contribute to a sense of fullness and provide essential nutrients.
- Fruits and Vegetables: Fruits and vegetables add volume to your suhoor without a surplus of calories.
- Hydration: Improves digestion and metabolism.
- Limit Refined Sugars: Instead, choose natural sweeteners like honey or opt for naturally sweet fruits.
- Moderate Portions: Be mindful of portion sizes to avoid overeating. Eating slowly and savoring your meal can help you recognize when you’re comfortably full.
- Balanced Meals: Aim for a well-balanced suhoor that includes a mix of protein, carbohydrates, and healthy fats.
11 Healthy Suhoor Recipes
Savoury Easy Suhoor Recipes
1. Greek Yogurt With Granola
Benefits:
- High-Quality Protein
- Source of Healthy Fats
- Complex Carbohydrates in Granola: Helps to sustain energy levels during the fasting period.
- Dietary Fiber from Granola: Keeps you full for longer
Recipe:
- 1/2 cup Greek yogurt of your choice (opt for full fat)
- Add homemade granola on top (make your granola as store-bought granolas are full of hidden refined sugars. Try my absolute favourite granola recipe HERE) – this can be a meal prepped and the recipe I have linked will last you for about a month.
- Add some bananas and berries of your choice
- Add some nut butter (cashew or almond butter would go well) or drizzle some honey on top.
2. Cottage Cheese With Fruits
Benefits:
- High-Quality Protein
- Slow-Release Energy Protein and the complex carbohydrates found in fruits provide a combination of macronutrients that release energy slowly.
- Digestive Health: Fiber from fruits and protein from cottage cheese promotes regular bowel movements and helps prevent constipation.
Recipe:
- Add 1/2 a cup of low-fat cottage cheese in a serving bowl.
- Then add a 1/2 cup of mixed berries (strawberries, blueberries, raspberries) and 1 tablespoon of chopped nuts (almonds, walnuts, or your favorite nuts)
- Sweeten it up if you like with 1 teaspoon honey (optional)
- Mix all together and enjoy!
3. Shakshuka
Benefits:
- Protein-Rich: Eggs, the main protein source in Shakshuka, are rich in high-quality proteins.
- Sustained Energy: The combination of protein and carbohydrates from tomatoes in Shakshuka provides a balanced mix of macronutrients, contributing to sustained energy release.
- Blood Sugar Regulation
- Meal prep friendly: You can prepare the night before and heat it during suhoor time.
Recipe: Serves 3 people
- Gather ingredients and dice 3 vine tomatoes, 1 white onion, and 1 red pepper.
- Heat a deep skillet and add 2 tbsp of olive oil. Then add 2 tbsp of tomato paste, sauté for 2 minutes, then add onions. Cook for an additional 2-3 minutes until soft.
- Add diced tomatoes and peppers, mix, and let it simmer for 7-10 minutes (or until soft), stirring occasionally.
- Once the tomatoes and peppers are soft, add hot water (adjust as needed), then mix in the spices (1 tsp salt, 1/2 tsp garlic granules, 1/4 tsp turmeric, 1 tsp paprika, 1/2 tsp ginger powder, 1/4 tsp cayenne pepper (you can adjust to taste), 1/2 tsp cumin, 1/2 tsp black pepper) and 2 tbsp chopped coriander. Let it simmer for 4 minutes until bubbling.
- Gently crack in 6 eggs, cover, and cook for 5-10 minutes for desired yolk consistency.
- Serve on a plate, crumble feta cheese if desired, and enjoy with bread.
4. Hummus And Veggie Plate
Benefits:
- Rich in Protein: Hummus is made from chickpeas, which are a good source of plant-based protein.
- Fiber Content: Chickpeas and vegetables are rich in dietary fiber, promoting digestive health and helping you feel full for a longer time.
- Hydration: Vegetables like cucumbers have a high water content, which will help you stay hydrated during the fasting period.
- Quick and Convenient: This suhoor option is easy to prepare, requiring no cooking all
Recipe:
- Add half a cup of hummus to a plate.
- Wash and prepare the vegetables of your choice – for example, cucumber slices, cherry tomatoes, bell pepper strips, and carrots. Then place it on the plate.
- Drizzle a little olive oil over the vegetables for added flavour and healthy fats.
- Enjoy with pita bread or crackers!
5. Egg and Vegetable Omelette
Benefits:
- High-Quality Protein: Eggs are a rich source of high-quality protein.
- Quick and Easy: Omelettes are quick and easy to prepare.
Recipe:
- In a bowl, beat 2 large eggs until well mixed. Season with salt and pepper to taste.
- In a heated pan, add some olive oil and throw in 1/4 cup of diced bell peppers, tomatoes, and onions. Sauté until the vegetables are softened.
- Add 1 handful of chopped spinach to the pan and cook until soft.
- Pour the beaten eggs over the sautéed vegetables.
- Sprinkle feta cheese on top of the egg
- Fold the omelette once the bottom is cooked and cook until you are satisfied with it.
- Serve with some avocado and bread!
Sweet and Simple Suhoor Recipes
6. Berry Smoothie Bowl
Benefits:
- Hydration: Smoothie bowls often contain a significant amount of liquid, contributing to hydration during the fasting period.
- Dietary Fiber: Aids digestion, promotes a feeling of fullness and helps regulate blood sugar levels.
- Complex Carbohydrates: In bananas and oats
- Quick and Easy to Prepare
Recipe:
- In a powerful blender, like this one HERE, blend 1 cup of frozen mixed berries, 1 small frozen banana, 2-3 tbsp milk of choice, 1 tsp pure maple syrup, and 1/2 tsp ground cinnamon.
- Pour into a bowl and add toppings such as homemade granola, berries, and seeds.
- Check out this blog post HERE for some topping and add-in ideas for a smoothie bowl so you can change it up!
7. Date And Nut Butter
A classic favourite for Ramadan which makes the perfect Suhoor for those who do want to eat something but are too tired to make anything that takes longer than 2 minutes – trust me I know the feeling.
Benefits:
- Natural Sweetener: Dates provide a natural sweetness to the suhoor, offering a healthier alternative to refined sugars.
- Fiber for Digestive Health: Prevents constipation, and contributes to a feeling of fullness.
- Healthy Fats and Protein: Nut butter, whether it’s almond butter, cashew butter, or another variety, contributes healthy fats and protein to the suhoor.
- Potassium for Hydration: Dates are a good source of potassium.
Recipe:
- Choose at least 3 dates, cut it in half, and take the seed out.
- Get at least half a tsp of nut butter of your choice and add it to the date.
- It is that simple and so delicious!
8. Berry Chia Pudding
Benefits:
- Promotes Hydration: Chia seeds can absorb many times their weight in water, helping to keep you hydrated.
- Rich in Fiber: Chia seeds can help keep you satisfied throughout the day.
- Easy to Prepare in Advance: Perfect to meal prep the night before
Recipe:
- Add 3 tbsp of chia seeds to a small meal prep container or mason jars
- For the smoothie:
– 1 cup of blueberries
– 3 strawberries
– 1 banana
– 2tbsp of Greek yogurt
– 2 tbsp milk
– 1 tsp maple/agave syrup
– 1/2 tsp ground cinnamon - Blend all together. Pour it on top of the chia seeds and mix well. Pop in the fridge overnight and serve with homemade granola & fruits.
- If you are meal prepping then place the container in the fridge for at least 30- 1 hour just to allow the chia seeds to set so you can place your toppings and they won’t sink.
- Click HERE for a video tutorial.
9. Date and Oats Smoothie
Benefits:
- Rich in fiber
- Complex Carbohydrates: Jumbo oats are a source of complex carbohydrates, providing sustained energy throughout the fasting period.
- Quick and Convenient: Perfect for those who want to fuel their body but do not want to eat during the early hours of suhoor.
Recipe:
- In a blender, add 1 banana (preferably frozen), 2 pitted dates, 1/2 tsp ground cinnamon, 1 cup milk of choice, 1/2 cup jumbo oats, 1 tbsp nut butter, and 1/2 tsp chia and flax seeds.
- Blend until smooth and enjoy!
10. Homemade Energy Balls
Benefits:
- Sustained Energy: Made with a combination of complex carbohydrates, healthy fats, and protein.
- Rich in Dietary Fiber: From the jumbo oats
- Protein: From nut butter
- Meal Prep-Friendly
Recipe: This will make enough to last you for at least 2-4 weeks.
- Combine 3 cups jumbo oats, 1 cup smooth nut butter of your choice, 1/2 cup honey, 1/2 cup chopped nuts of your choice, or chocolate chips) together in a bowl and mix until it’s well combined
- Roll a small portion into balls. It will be sticky as it has honey but once you put them in the fridge the stickiness will go.
- Once you have rolled the mixture into small balls, place them on a plate and pop them in the fridge for 30 minutes to 1 hour.
- Once it has cooled, you can eat them at that moment or store them in an airtight container and leave them in the fridge for whenever you are ready to eat them during suhoor time!
11. Bagel French Toast
Benefits:
- Protein Content: Eggs used in the French toast batter contribute protein.
- Versatility: Bagel French toast is versatile and can be customized with various toppings such as fresh fruit, yogurt, or a drizzle of honey for added flavor and nutrition.
- Quick Preparation
Recipe:
- Beat 2 eggs in a shallow bowl and add 1/4 tsp ground cinnamon and 1/2 tsp pure vanilla syrup and mix well.
- Cut a wholegrain bagel in half and dip each bagel half into the egg mixture, ensuring both sides are well-coated.
- In a heated pan, add a tsp of coconut oil and fry the bagel slices. Cook on both sides until golden (roughly 2 minutes on both sides)
- Top the bagel French toast with fresh berries, banana slices, a dollop of Greek yogurt, or a drizzle of honey for added flavor and nutrition. You can even spread the bagel with some almond butter – which is my favourite way to eat it and drizzle some organic agave syrup (honey flavour)
This post was all about healthy suhoor recipes!
I hope you found this helpful!
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Lots of love, Mariam x
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