Breakfast Recipes

How to make Green Chicken Wrap

By / Breakfast Recipes, Fitpiq Team, Health Tips, Healthy Breakfast Recipes, Healthy Recipes

Healthy Green Chicken Wrap Recipe

Ingredients:

For the chicken marinade:

  • 200g boneless chicken breast, thinly sliced or shredded
  • 1/2 cup plain Greek yogurt (or low-fat yogurt)
  • 1 tbsp fresh coriander (cilantro) leaves, finely chopped
  • 1 tbsp fresh mint leaves, finely chopped
  • 1 tsp ginger-garlic paste
  • 1 green chili, finely chopped (optional)
  • 1/2 tsp cumin powder
  • 1/2 tsp chaat masala or black pepper
  • Salt to taste
  • Juice of 1/2 lemon

For the wrap:

  • Whole wheat or multigrain tortilla wraps or chapatis
  • 1 cup mixed greens (lettuce, spinach, arugula)
  • 1 small cucumber, thinly sliced
  • 1 small tomato, thinly sliced
  • 1 small onion, thinly sliced (optional)
  • 1/4 avocado, sliced (optional)
  • Green chutney or a light yogurt sauce (see below)

Instructions:

  1. Marinate the chicken:
    In a bowl, mix yogurt, coriander, mint, ginger-garlic paste, green chili, cumin powder, chaat masala, salt, and lemon juice.
    Add chicken and coat well. Let it marinate for at least 30 minutes (or overnight for more flavor).
  2. Cook the chicken:
    Heat a non-stick pan over medium heat. Cook the marinated chicken until cooked through and lightly browned, about 7-10 minutes. Set aside.
  3. Prepare the wrap:
    Warm the tortilla or chapati slightly to make it pliable.
    Spread a spoonful of green chutney or light yogurt sauce on it.
  4. Assemble:
    Layer the mixed greens, cucumber, tomato, onion, and avocado slices on the wrap.
    Add the cooked chicken on top.
  5. Roll and serve:
    Roll the wrap tightly, slice in half if desired, and serve immediately.

Quick Green Yogurt Sauce (Optional):

  • 1/2 cup plain yogurt
  • 2 tbsp fresh coriander and mint, finely chopped
  • 1 small green chili (optional)
  • Salt and lemon juice to taste
  • Blend together until smooth.

Tips:

  • Add shredded carrots or bell peppers for extra crunch and nutrition.
  • Use grilled chicken for a smokier flavor.
  • Swap chicken for tofu or paneer for a vegetarian option.

How to make Egg and Spinach Paratha Roll

By / Breakfast Recipes, Eggs, Fitpiq Team, Health Tips, Healthy Breakfast Recipes, Healthy Recipes, Protein Rich Recipes

Healthy Egg and Spinach Paratha Roll Recipe

Ingredients:

For the paratha dough:

  • 1 cup whole wheat flour
  • 1/4 tsp salt
  • Water (as needed to knead)
  • 1 tsp oil (optional)

For the filling:

  • 2 eggs (or 4 egg whites for a lighter option)
  • 1 cup spinach, finely chopped
  • 1 small onion, finely chopped
  • 1 green chili, finely chopped (optional)
  • 1/2 tsp cumin seeds or ajwain (optional)
  • Salt and pepper to taste
  • 1 tsp oil or butter (for cooking eggs)

For assembling:

  • 1-2 tbsp yogurt or green chutney (optional)
  • Fresh coriander leaves (optional)

Instructions:

  1. Prepare the dough:
    In a bowl, mix whole wheat flour and salt. Gradually add water and knead into a soft, pliable dough. Cover and rest for 20 minutes.
  2. Prepare the filling:
    Heat oil in a pan. Add cumin seeds (if using), then sauté onions and green chili until soft.
    Add chopped spinach and cook till wilted.
    Beat eggs with salt and pepper. Pour eggs into the pan with spinach-onion mix. Scramble until cooked but still moist. Set aside.
  3. Make parathas:
    Divide dough into equal balls. Roll each ball into a circle about 6-7 inches diameter.
    Cook on a hot tava or non-stick pan, flipping and applying a little oil or ghee, until golden brown on both sides.
  4. Assemble the roll:
    Place the cooked paratha on a flat surface. Spread yogurt or green chutney if using.
    Add the egg-spinach filling on one side.
    Roll tightly into a wrap.
  5. Serve:
    Cut in half if desired and enjoy warm with a side of salad or chutney.

Tips:

  • You can add some grated cheese or paneer for extra richness.
  • Add spices like garam masala or chaat masala to the egg filling for more flavor.
  • For vegan option, skip eggs and use tofu scramble or mashed chickpeas with spinach.

How to make Soya Milk Smoothie with Chia & Oats

By / Breakfast Recipes, Fitpiq Team, Health Tips, Healthy Breakfast Recipes, Healthy Recipes, Protein Rich Recipes, Smoothies

Healthy Soya Milk Smoothie with Chia and Oats

Ingredients:

  • 1 cup soya milk (unsweetened or lightly sweetened)
  • 2 tbsp rolled oats
  • 1 tbsp chia seeds
  • 1 ripe banana (for natural sweetness and creaminess)
  • 1/2 cup frozen berries or any fruit of your choice (e.g., mango, apple, or pineapple)
  • 1 tsp honey or maple syrup (optional)
  • 1/2 tsp cinnamon powder (optional, for flavor)
  • A few ice cubes (optional, for chilled smoothie)

Instructions:

  1. Soak chia seeds and oats:
    Soak chia seeds and oats in soya milk for about 10-15 minutes. This helps them soften and blend better.
  2. Blend:
    Add the soaked chia-oats mixture, banana, frozen fruit, cinnamon powder, and honey (if using) to a blender.
  3. Blend until smooth:
    Blend everything until creamy and smooth. Add ice cubes if you want it chilled and blend again.
  4. Serve:
    Pour into a glass and enjoy immediately.

Tips:

  • You can add a scoop of protein powder for an extra protein boost.
  • For a green twist, add a handful of spinach or kale — it won’t affect the taste much but ups the nutrition.
  • Adjust sweetness by adding dates or a splash of vanilla extract.

How to make Chickpea Tikki Burger

By / Breakfast Recipes, Fitpiq Team, Health Tips, Healthy Breakfast Recipes, Healthy Recipes, Protein Rich Recipes

Healthy Chickpea Tikki Burger Recipe

Ingredients:

For the chickpea tikki:

  • 1 can (400g) chickpeas (or 1.5 cups cooked chickpeas), drained and rinsed
  • 1 small onion, finely chopped
  • 1 green chili, finely chopped (optional)
  • 1/4 cup coriander leaves, chopped
  • 1/2 tsp cumin powder
  • 1/2 tsp garam masala
  • 1/2 tsp chaat masala (optional)
  • 1/4 tsp turmeric powder
  • 1 tsp ginger-garlic paste (optional)
  • Salt to taste
  • 2-3 tbsp whole wheat flour or besan (gram flour) — for binding
  • 1 tbsp olive oil (for cooking)

For assembling the burger:

  • Whole wheat or multigrain burger buns
  • Lettuce leaves or spinach
  • Tomato slices
  • Cucumber slices
  • Onion rings
  • Green chutney or yogurt-based sauce (like raita)
  • Avocado slices (optional)

Instructions:

  1. Make the tikki mixture:
    Mash the chickpeas roughly (you want some texture, not a paste).
    Add chopped onions, green chili, coriander, cumin powder, garam masala, chaat masala, turmeric, ginger-garlic paste, and salt. Mix well.
    Add whole wheat flour or besan little by little and mix until the mixture holds together enough to shape into tikkis.
  2. Shape and cook tikkis:
    Divide the mixture into equal portions and shape into round, flat patties.
    Heat oil in a non-stick pan over medium heat. Shallow fry the tikkis for about 3-4 minutes on each side, until golden brown and cooked through.
  3. Assemble the burger:
    Toast the burger buns lightly.
    Spread green chutney or yogurt sauce on the buns.
    Place a lettuce leaf, then the chickpea tikki, followed by tomato, cucumber slices, and onion rings. Add avocado slices if using.
    Top with the other half of the bun.
  4. Serve:
    Serve immediately with a side of salad or baked sweet potato fries for a healthy meal.

Tips:

  • You can add grated carrot or beetroot to the tikki mix for extra nutrition.
  • Baking tikkis is also an option: place on a baking tray, brush lightly with oil, and bake at 200°C (400°F) for 20 minutes, flipping halfway.
  • Use low-fat yogurt or a plant-based yogurt for the sauce to keep it light.

How to make Moth beans Misal Pav

By / Breakfast Recipes, Fitpiq Team, Health Tips, Healthy Breakfast Recipes, Healthy Recipes, Protein Rich Recipes

Healthy Moth Beans Misal Pav Recipe

Ingredients:

For the moth beans misal curry:

  • 1 cup moth beans (matki), soaked overnight and sprouted (or just soaked)
  • 1 tbsp oil (olive, mustard, or any healthy oil)
  • 1 tsp mustard seeds
  • 1/2 tsp cumin seeds
  • 1 medium onion, finely chopped
  • 1-2 green chilies, chopped (adjust to taste)
  • 1 tsp ginger-garlic paste
  • 1 large tomato, finely chopped
  • 1/2 tsp turmeric powder
  • 1 tsp red chili powder (adjust to taste)
  • 1 tsp coriander powder
  • 1/2 tsp garam masala
  • Salt to taste
  • 2 cups water (adjust for desired curry consistency)

For the dry spice mix (optional for extra flavor):

  • 1 tsp goda masala or garam masala

For garnishing and serving:

  • 1 small onion, finely chopped
  • 1 small tomato, finely chopped
  • Fresh coriander leaves, chopped
  • Lemon wedges
  • Pav (preferably whole wheat or multigrain for a healthier option)
  • Farsan or sev (optional, use sparingly or skip for a healthier version)

Instructions:

1. Prepare the Moth Beans:

  • Pressure cook the soaked and sprouted moth beans with 2 cups of water and a pinch of salt for 3-4 whistles or until tender but not mushy.

2. Make the Misal Curry:

  • Heat oil in a pan, add mustard seeds and cumin seeds. When they splutter, add chopped onions and sauté until golden brown.
  • Add ginger-garlic paste and green chilies; sauté for 1 minute.
  • Add chopped tomatoes and cook until soft and oil starts separating.
  • Add turmeric, red chili powder, coriander powder, garam masala, and salt. Mix well.
  • Add the cooked moth beans along with the cooking liquid. Add more water if needed to reach desired consistency.
  • Simmer on low heat for 7-10 minutes to let the flavors meld.
  • Adjust seasoning as needed.

3. Serve:

  • In serving bowls, pour the hot misal curry.
  • Garnish with chopped onions, tomatoes, fresh coriander, and a squeeze of lemon juice.
  • Sprinkle a little farsan or sev if you like some crunch (optional).
  • Serve immediately with warm pav buns (preferably whole wheat or multigrain).

Tips for a Healthier Misal Pav:

  • Use sprouted moth beans to increase protein and nutrient absorption.
  • Use whole wheat or multigrain pav instead of white bread.
  • Skip or limit farsan/sev to reduce fried and processed ingredients.
  • Add more veggies like grated carrots or chopped spinach to the curry for extra fiber.
  • Serve with a side of fresh salad or yogurt.

How to make Boiled Peanut Salad

By / Breakfast Recipes, Fitpiq Team, Health Tips, Healthy Breakfast Recipes, Healthy Recipes, Protein Rich Recipes, Salads

Healthy Boiled Peanut Chaat & Salad

Ingredients:

  • 1 cup boiled peanuts (unsalted or lightly salted)
  • 1 medium cucumber, finely chopped
  • 1 medium tomato, finely chopped
  • 1 small onion, finely chopped
  • 1 small carrot, grated (optional)
  • 1 small green chili, finely chopped (optional)
  • 2 tbsp fresh coriander leaves, chopped
  • Juice of 1 lemon
  • 1/2 tsp chaat masala (optional)
  • 1/4 tsp roasted cumin powder
  • Salt to taste
  • A handful of pomegranate seeds (optional, for sweetness and crunch)

Instructions:

  1. Prepare peanuts:
    If your peanuts are not boiled yet, soak raw peanuts overnight and boil them until soft but not mushy (about 30-40 minutes). Drain and cool.
  2. Mix veggies:
    In a large bowl, combine chopped cucumber, tomato, onion, carrot, green chili, and coriander leaves.
  3. Add peanuts:
    Add the boiled peanuts to the veggie mix.
  4. Season:
    Sprinkle salt, chaat masala, and roasted cumin powder.
  5. Add lemon juice:
    Squeeze fresh lemon juice and toss everything gently to combine.
  6. Add pomegranate seeds (optional):
    Sprinkle on top for a burst of sweetness and color.
  7. Serve:
    Serve immediately as a refreshing, healthy snack or side salad.

Tips:

  • You can add finely chopped raw mango during summer for a tangy twist.
  • For more crunch, add some roasted corn kernels or sprouts.
  • Adjust spices and lemon juice to your taste.

How to make Stuffed Soya Spinach Toast

By / Breakfast Recipes, Fitpiq Team, Health Tips, Healthy Breakfast Recipes, Healthy Recipes, Protein Rich Recipes

Healthy Stuffed Soya Spinach Toast Recipe

Ingredients:

  • 4 slices whole wheat bread (multigrain works great too)
  • 1/2 cup soya granules or minced soya chunks (rehydrated in hot water and drained)
  • 1 cup spinach, finely chopped
  • 1 small onion, finely chopped
  • 1 green chili, finely chopped (optional)
  • 1/2 tsp ginger-garlic paste (optional)
  • 1/2 tsp cumin seeds
  • 1/4 tsp turmeric powder
  • 1/2 tsp garam masala or chaat masala
  • Salt to taste
  • 1 tbsp olive oil or any healthy oil
  • 1-2 tbsp low-fat grated cheese or paneer crumbles (optional)
  • Butter or oil for toasting

Instructions:

  1. Prepare the stuffing:
    Heat oil in a pan, add cumin seeds and let them splutter.
    Add chopped onions, green chili, and ginger-garlic paste, sauté until onions turn translucent.
    Add the rehydrated soya granules or minced soya chunks and cook for 5 minutes.
    Add turmeric powder, garam masala, and salt. Mix well.
    Add chopped spinach and cook until the spinach wilts and the mixture dries up a bit (about 3-4 minutes).
    Turn off heat and if using, mix in grated cheese or paneer crumbles for extra creaminess.
  2. Assemble the toast:
    Take a slice of bread, spread the soya-spinach mixture evenly on it.
    Top with another slice of bread to make a sandwich.
  3. Toast:
    Heat a non-stick pan or sandwich maker.
    Lightly butter or oil the outside of the sandwich.
    Toast on medium heat until both sides are golden and crispy.
  4. Serve:
    Cut into halves and serve hot with green chutney, ketchup, or yogurt dip.

Tips:

  • You can add finely chopped bell peppers or grated carrots to the stuffing for extra crunch and nutrition.
  • For a vegan version, skip the cheese and use vegan bread and plant-based butter.
  • To boost flavor, sprinkle some chaat masala or crushed black pepper while assembling.

How to make Protein Poha

By / Breakfast Recipes, Fitpiq Team, Health Tips, Healthy Breakfast Recipes, Healthy Recipes, Protein Rich Recipes

Healthy Protein Poha with Soya Chunks or Paneer Crumbles

Ingredients:

  • 1.5 cups poha (flattened rice), rinsed and drained
  • 1/2 cup soya chunks (or paneer crumbles)
  • 1 small onion, finely chopped
  • 1 green chili, finely chopped (optional)
  • 1/2 cup mixed veggies (carrot, peas, bell pepper), finely chopped
  • 1/4 tsp mustard seeds
  • 1/2 tsp cumin seeds
  • 1/4 tsp turmeric powder
  • Salt to taste
  • 1 tbsp oil (olive, sunflower, or any healthy oil)
  • A handful of coriander leaves, chopped
  • Juice of 1/2 lemon
  • 1 tbsp roasted peanuts or cashews (optional)

Instructions:

If using soya chunks:

  1. Boil water and cook soya chunks for 5-7 minutes until soft. Drain and squeeze out excess water. Chop roughly.

Cooking:

  1. Heat oil in a pan. Add mustard seeds and cumin seeds, let them splutter.
  2. Add chopped onions and green chili. Sauté till onions turn translucent.
  3. Add mixed veggies and sauté for 4-5 minutes until tender-crisp.
  4. Add turmeric powder and salt, mix well.
  5. Add cooked soya chunks or paneer crumbles. Stir and cook for 2-3 minutes.
  6. Add rinsed poha and mix gently so everything combines well. Cook for another 2 minutes on low heat.
  7. Turn off heat, squeeze lemon juice, and garnish with coriander leaves and roasted nuts for crunch.

Tips:

  • You can add grated ginger or garlic for extra flavor.
  • For extra protein, sprinkle some chia seeds or flaxseeds on top.
  • Use paneer for a milder, creamier taste; soya chunks for a more textured, higher-protein version.

Want a quick chutney or raita recipe to go with this?

How to make Idli Upma with Veggies

By / Breakfast Recipes, Fitpiq Team, Health Tips, Healthy Breakfast Recipes, Healthy Recipes

Healthy Idli Upma with Veggies

Ingredients:

  • 6-8 leftover idlis, crumbled into small pieces
  • 1 tbsp oil (olive, sunflower, or any healthy oil)
  • 1 tsp mustard seeds
  • 1 tsp urad dal (optional)
  • 1 small onion, finely chopped
  • 1 green chili, finely chopped (optional)
  • 1/2 cup mixed veggies (carrot, peas, beans, capsicum), finely chopped
  • 1/4 tsp turmeric powder
  • Salt to taste
  • A handful of fresh coriander leaves, chopped
  • Juice of 1/2 lemon
  • 1 tbsp roasted peanuts or cashews (optional, for crunch)

Instructions:

  1. Prepare veggies:
    Heat oil in a pan. Add mustard seeds and let them splutter. Then add urad dal and sauté until golden (optional).
  2. Sauté aromatics:
    Add chopped onions and green chili, sauté till translucent.
  3. Cook veggies:
    Add mixed veggies and a pinch of salt. Cook on medium heat for 4-5 minutes till veggies are tender but still crisp.
  4. Add spices:
    Add turmeric powder and mix well.
  5. Add crumbled idli:
    Toss the crumbled idli pieces into the pan, mix gently with the veggies. Cook for 3-4 minutes, stirring occasionally, so the idli pieces heat through and absorb the flavors.
  6. Finish:
    Turn off the heat, squeeze lemon juice, and sprinkle chopped coriander leaves. Add roasted peanuts or cashews if using.
  7. Serve:
    Serve hot with coconut chutney or plain yogurt.

Tips:

  • You can add mustard seeds and curry leaves for an authentic South Indian flavor.
  • Adding a pinch of black pepper or chaat masala can give a nice spicy tang.
  • If you want a little more texture, sprinkle some grated coconut on top.

How to make Sattu Pancake

By / Breakfast Recipes, Fitpiq Team, Health Tips, Healthy Breakfast Recipes, Healthy Recipes

Healthy Sattu Pancake Recipe

Ingredients:

  • 1 cup sattu (roasted gram flour)
  • 1/2 cup whole wheat flour (optional for binding and texture)
  • 1/2 tsp baking powder
  • 1/2 tsp cumin powder (optional)
  • 1/4 tsp salt (adjust to taste)
  • 1 small onion, finely chopped (optional)
  • 1-2 green chilies, finely chopped (optional)
  • 2 tbsp chopped coriander leaves
  • 1 cup water (adjust for batter consistency)
  • 1 tbsp olive oil or any healthy oil (plus extra for cooking)
  • Optional veggies: grated carrot, finely chopped spinach, or bell pepper

Instructions:

  1. Make the batter:
    In a mixing bowl, combine sattu, whole wheat flour, baking powder, cumin powder, and salt.
    Add chopped onion, green chilies, coriander, and any optional veggies you like.
  2. Add water and oil:
    Gradually add water while stirring to form a smooth, pourable batter—like regular pancake batter (not too thick or runny).
    Stir in the oil.
  3. Cook pancakes:
    Heat a non-stick pan or griddle on medium heat. Lightly grease it with oil.
    Pour a ladleful of batter onto the pan and spread gently into a circle.
    Cook for 2-3 minutes until bubbles form on the surface, then flip carefully and cook the other side until golden brown.
  4. Serve:
    Serve warm with green chutney, yogurt, or a drizzle of honey if you prefer a sweet touch.

Tips:

  • For extra protein, you can add a spoon of chia seeds or flaxseeds to the batter.
  • These pancakes are great savory, but you can also add a pinch of jaggery or a mashed ripe banana for a sweet version.
  • If you want gluten-free, skip whole wheat flour and adjust water to get the right consistency.