Healthy Breakfast Recipes

How to make Sabudana Dosa

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

🌿 Sabudana Dosa Recipe (Perfect for Vrat/Fasting)

Crispy, light, and nutritious dosa made with sabudana, peanuts, and makhana — great for Navratri or any fasting days.

✅ Ingredients:

For the Dosa Batter:

  • 1 cup sabudana (sago pearls)
  • ½ cup peanuts
  • ¼ cup makhana
  • ½ tsp sendha namak (rock salt/vrat salt)
  • ½ tbsp black pepper powder
  • 1 tbsp ginger, finely chopped
  • 1-2 green chilies, finely chopped
  • 2 tbsp fresh coriander, chopped
  • 2 boiled potatoes, mashed
  • 2 tbsp curd/yogurt (optional, for slight tang)
  • Water – as needed

For the Dosa Topping (optional):

  • 2 tbsp of the leftover peanut + makhana powder

🥣 Instructions:

Step 1: Roast & Prepare Sabudana Powder

  1. In a dry pan, roast 1 cup sabudana on medium flame for 3–4 minutes.
  2. Roast until it starts to pop slightly or you hear crackling sounds.
  3. Let it cool completely, then grind into a fine powder using a mixer/grinder. Set aside.

Step 2: Prepare Peanut-Makhana Powder

  1. In the same pan, dry roast ½ cup peanuts and ¼ cup makhana on medium flame until golden and aromatic.
  2. Let them cool, then remove peanut skins.
  3. Grind both into a fine powder. Divide into two parts:
    • Half will go into the batter.
    • Half will be used for chutney or as a topping.

Step 3: Prepare Potato Mixture

  1. Mash 2 boiled potatoes, put them in a mixer jar.
  2. Add 1 cup water and blend into a smooth paste.

Step 4: Make the Dosa Batter

  1. In a large bowl, combine:
    • Ground sabudana powder
    • Half of the peanut-makhana powder
    • Mashed potato paste
    • ½ tsp sendha namak
    • ½ tbsp black pepper powder
    • Finely chopped ginger, green chilies, and coriander
    • 2 tbsp curd (optional)
  2. Gradually add water to make a smooth, flowing batter like regular dosa batter.
  3. Let it rest for 10–15 minutes if time allows.

🔥 Cooking the Dosa

  1. Heat a non-stick dosa pan or tawa on medium heat.
  2. Sprinkle some water to check heat; wipe clean.
  3. Pour a ladleful of batter and spread evenly – don’t make it too thick.
  4. Optionally, sprinkle some of the leftover peanut-makhana powder on top for crunch.
  5. Cook on medium flame for 3–4 minutes or until the bottom is golden and edges lift.
  6. No need to flip. Remove and serve hot.

🥥 Coconut-Peanut Chutney

Ingredients:

  • ½ cup fresh grated coconut
  • 2 tbsp roasted peanuts and Makhana Powder
  • 1 green chili
  • Small piece of ginger
  • Sendha namak – to taste
  • Few curry leaves (optional)
  • Water – as needed

Method:

  1. Blend all ingredients together into a smooth chutney.
  2. Adjust water to get your desired consistency.
  3. For tadka (optional during non-fasting): Heat ghee, add cumin, curry leaves, and pour over chutney.

✅ Tips:

  • The dosa may take a little longer to cook than regular dosa. Be patient and keep the flame medium.
  • If batter thickens over time, add a little more water.
  • You can skip curd for a completely vegan/strict vrat version.

How to make Tomato Peanut Rice

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

Tomato Peanut Rice

This is a flavorful South Indian-style rice dish made with tomato-beetroot puree, spices, and sautéed vegetables. Perfect for lunch or dinner!

Ingredients

For Tomato Peanut Rice Base:

  • 3 large tomatoes (cut into big pieces)
  • A small piece of beetroot
  • 1 cup rice
  • 1.45 cups water
  • Salt to taste
  • 1 tbsp butter

For the Tempering (Tadka):

  • 2 tsp oil
  • 2 tbsp peanuts
  • 1 tbsp urad dal (split black gram)
  • 1 tbsp chana dal (split Bengal gram)
  • 1 tsp mustard seeds (rai)
  • 2 green chilies (big, slit or roughly chopped)
  • 10–12 curry leaves
  • 1 dry red chili (broken)
  • 1 onion (sliced)
  • 5–6 beans (chopped)
  • 1 small carrot (chopped)
  • 1 tbsp ginger-garlic paste
  • ½ tsp red chili powder
  • 1 tbsp sambar powder
  • ¼ tsp turmeric powder
  • Salt to taste

For Garnish:

  • Chopped fresh coriander leaves
  • ½ lemon (juice)

Instructions

Step 1: Prepare the Tomato Peanut Rice

  1. In a blender, add the chopped tomatoes and a small piece of beetroot. Blend into a smooth puree.
  2. Rinse 1 cup of rice thoroughly in water.
  3. In a pan, add the rinsed rice.
  4. Pour in the prepared tomato-beetroot puree and 1.45 cups of water.
  5. Add salt to taste and bring it to a boil.
  6. Once it starts boiling, reduce the heat to medium.
  7. After 5 minutes, stir the rice gently.
  8. Let it cook for a total of 7–8 minutes or until the rice is cooked and the water is absorbed.
  9. Add 1 tbsp of butter, mix well, cover the lid, and turn off the flame. Let it sit covered.

Step 2: Prepare the Tempering with Vegetables

  1. In a separate pan, heat 2 tsp of oil.
  2. Add peanuts and roast them until they’re golden.
  3. Add urad dal and chana dal. Let them turn slightly golden.
  4. Add mustard seeds and let them crackle.
  5. Add green chilies, curry leaves, and the broken dry red chili. Sauté for a few seconds.
  6. Add sliced onions and cook until light golden brown.
  7. Add chopped beans and carrots. Sauté for 2–3 minutes.
  8. Add ginger-garlic paste. Cook for a minute until the raw smell goes away.
  9. Add red chili powder, sambar powder, turmeric, and salt. Mix well and cook for another 2–3 minutes until the vegetables are tender and spices are well cooked.

Step 3: Combine Everything

  1. Add the cooked tomato rice to the pan with the tempered vegetables.
  2. Mix gently but thoroughly so that everything is well combined.
  3. Garnish with chopped coriander leaves and squeeze in half a lemon.
  4. Mix again and serve hot.

Serving Suggestion:

Enjoy with curd, raita, papad, or as-is for a spicy, tangy, and wholesome meal!

How to make Soya Pav Bhaji

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

🥘 Healthy Indian-Style Soya Pav Bhaji

✅ Ingredients:

  • 1 cup soya granules (soaked in hot water for 10 mins, then drained)
  • 2 medium potatoes (boiled & mashed)
  • 1 cup cauliflower florets (boiled)
  • 1/2 cup green peas (boiled)
  • 1 large onion (finely chopped)
  • 2 tomatoes (pureed)
  • 1 capsicum (finely chopped)
  • 2 tsp pav bhaji masala
  • 1 tsp ginger-garlic paste
  • 1/2 tsp turmeric powder
  • 1/2 tsp red chili powder (optional)
  • 1 tbsp oil (olive or mustard oil for health)
  • Salt to taste
  • Fresh coriander leaves (chopped)
  • Whole wheat pav buns (toasted)
  • Lemon wedges (for serving)

🔥 Instructions:

  1. Prepare the base:
    Heat oil in a pan. Add chopped onions and sauté till translucent.
  2. Add flavor:
    Mix in ginger-garlic paste and capsicum. Cook for 2 minutes.
  3. Spices & tomatoes:
    Add tomato puree, turmeric, chili powder, and pav bhaji masala. Cook till oil separates.
  4. Add veggies & soya:
    Stir in mashed potatoes, cauliflower, peas, and soaked soya granules.
  5. Mash & simmer:
    Mash the mixture well using a masher. Add water if needed for consistency. Simmer for 5–7 minutes.
  6. Garnish & serve:
    Top with fresh coriander. Serve hot with lemon wedges and toasted whole wheat pav.

🥗 Health Tips:

  • Use less oil and whole wheat pav for a healthier version.
  • Soya adds protein and fiber to the traditional recipe.

How to make Quinoa Khichdi

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

🍲 Quinoa Khichdi (Wholesome One-Pot Meal)

Ingredients:

  • 1/2 cup quinoa (rinsed well)
  • 1/4 cup moong dal (washed, optional for protein boost)
  • 1 cup mixed vegetables (carrot, beans, peas, spinach, etc.)
  • 1/2 tsp cumin seeds
  • 1/4 tsp turmeric
  • 1/2 tsp ginger (grated)
  • 1 green chili (optional)
  • 1/4 tsp hing (asafoetida, optional)
  • Salt to taste
  • 1 tsp ghee or oil
  • 2–2.5 cups water (adjust as per desired consistency)
  • Fresh coriander & lemon juice for garnish

Instructions:

  1. Heat ghee/oil in a pressure cooker or pan. Add cumin, hing, and sauté ginger & chili.
  2. Add chopped veggies, sauté for 2 mins.
  3. Add rinsed quinoa, moong dal, turmeric, and salt.
  4. Pour in water, mix well.
  5. Pressure cook for 2 whistles or cook covered until quinoa & dal are soft.
  6. Garnish with coriander and a squeeze of lemon.

✅ Healthy, light, and easy to digest – perfect for lunch, dinner, or recovery meals.
💡 Add a tadka of garlic or curry leaves for extra flavor.

How to make Paneer Broccoli Stir Fry Wrap

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

🌯 Paneer Broccoli Stir-Fry Wrap

🧀🥦 Ingredients:

For the filling:

  • 1 cup paneer (cubed or crumbled)
  • 1 cup broccoli florets (small)
  • 1 small onion (sliced)
  • 1 bell pepper (optional, sliced)
  • 2–3 garlic cloves (chopped)
  • 1/2 tsp chili flakes or green chili (optional)
  • 1/2 tsp black pepper
  • 1/4 tsp turmeric
  • 1/2 tsp cumin or garam masala
  • Salt to taste
  • 1–2 tsp olive oil or ghee
  • Lemon juice or chaat masala (for zing)
  • Fresh coriander (chopped)

For the wrap:

  • 2 whole wheat rotis / tortillas / millet wraps
  • Green chutney or hummus or yogurt spread (optional)

🔥 Instructions:

  1. Steam or blanch broccoli for 2 mins if you prefer it softer.
  2. Heat oil in a pan, sauté garlic, onion, and bell pepper for a minute.
  3. Add broccoli, cook on high flame for 2–3 mins.
  4. Add paneer, spices, and salt. Stir-fry everything until well coated and slightly golden.
  5. Finish with lemon juice or chaat masala and fresh coriander.

🌯 Assemble the Wrap:

  1. Warm your roti/tortilla.
  2. Spread green chutney, hummus, or curd if using.
  3. Add the paneer-broccoli filling.
  4. Roll tightly into a wrap. Grill or toast lightly if desired.

✅ Healthy tip: Use multigrain/millet wraps, or even lettuce cups for a low-carb version.
🥗 Serve with yogurt dip or mint chutney.

How to make Egg Bajra Upma

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

🥚🌾 Egg & Bajra Upma

(High-protein, fiber-rich breakfast or lunch option)

Ingredients:

  • 1/2 cup bajra (pearl millet) – soaked overnight & drained (or use bajra flour or pre-cooked bajra)
  • 2 eggs
  • 1 small onion (chopped)
  • 1 green chili (chopped)
  • 1/2 tsp ginger (grated)
  • 1/4 tsp mustard seeds
  • 1/4 tsp cumin seeds
  • 1/4 tsp turmeric
  • Curry leaves (optional)
  • Salt to taste
  • 1 tsp oil or ghee
  • Chopped coriander (for garnish)
  • Lemon juice (optional)

Instructions:

  1. Cook bajra: Pressure cook soaked bajra with water (2:1 ratio) for 3–4 whistles until soft. Drain extra water if needed.
  2. Heat oil in a pan. Add mustard seeds, cumin, curry leaves, onion, green chili, and ginger. Sauté till onions turn soft.
  3. Add turmeric and cooked bajra. Mix well and stir-fry for 2–3 mins.
  4. Push bajra to one side, crack eggs into the pan. Scramble and cook fully.
  5. Mix scrambled eggs with bajra. Add salt, cook for a minute.
  6. Garnish with coriander and lemon juice if desired.

🥗 Serve hot with curd or plain as a complete meal.
💪 Great for weight management, diabetic-friendly, and high in protein + fiber!

How to make Chickpea Dosa

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

🌰 Chickpea Dosa (Gluten-Free + Protein-Rich)

Ingredients:

  • 1 cup besan (gram flour) or soaked raw chickpeas (1/2 cup, soaked overnight & ground)
  • 1/4 cup finely chopped onions
  • 1–2 green chilies (finely chopped)
  • 1 tsp ginger paste
  • 1/4 tsp turmeric
  • 1/2 tsp cumin seeds
  • Salt to taste
  • Chopped coriander
  • Water (to make thin batter)
  • Oil for cooking

Instructions:

If using besan:

  1. In a bowl, mix besan with water to make a smooth, pourable batter.
  2. Add onions, chilies, ginger, spices, salt, and coriander.

If using soaked chickpeas:

  1. Blend soaked chickpeas with ginger, green chili, a little water into a smooth batter.
  2. Mix in the rest of the ingredients as above.

Cooking:
3. Heat a non-stick tawa, pour a ladle of batter, and spread like dosa.
4. Drizzle a few drops of oil, cook till golden on both sides.

🥄 Serve hot with mint chutney, curd, or tomato chutney.
✅ High protein, gluten-free, and perfect for breakfast or dinner!

How to make Methi Oats Idli

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

🌿 Methi Oats Idli (Steamed, Healthy Breakfast)

Ingredients:

  • 1 cup oats (rolled or quick, dry roasted & powdered)
  • 1 cup curd (slightly sour)
  • 1 cup chopped fresh methi leaves (fenugreek)
  • 1/4 cup semolina (sooji, optional for texture)
  • 1–2 green chilies (finely chopped)
  • 1/2 tsp ginger paste
  • 1/2 tsp mustard seeds
  • 1/2 tsp Eno fruit salt or baking soda
  • Salt to taste
  • 1 tsp oil (for tempering)

Instructions:

  1. Roast oats and grind to a powder. Optional: lightly roast semolina too.
  2. In a bowl, mix oats powder, semolina (if using), curd, chopped methi, chilies, ginger, and salt.
  3. Add a little water to make a thick idli batter. Rest 10–15 mins.
  4. Just before steaming, add Eno and mix gently.
  5. Pour into greased idli moulds and steam for 10–12 mins.

🥥 Tempering (optional): Heat oil, crackle mustard seeds, and mix into batter before steaming.

✨ Serve hot with coconut chutney or mint chutney.
Great for diabetics, weight loss, and iron boost!

Hoe to make Urad Dal Palak Mini Tikki

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

🥬 Urad Dal Palak Mini Tikki (Healthy Indian Snack)

Ingredients:

  • 1/2 cup split urad dal (soaked 4–5 hrs)
  • 1 cup finely chopped spinach (palak)
  • 1–2 green chilies
  • 1-inch ginger
  • 1/2 tsp cumin seeds
  • 1/2 tsp garam masala
  • Salt to taste
  • 2 tbsp rice flour or besan (for binding)
  • 1 tsp oil (for brushing/pan-frying)

Instructions:

  1. Grind soaked urad dal with green chili & ginger to a coarse paste (no water or very little).
  2. Mix the paste with chopped spinach, spices, salt & rice flour.
  3. Shape into small tikkis (bite-sized).
  4. Pan-fry or air-fry with minimal oil until crisp and golden on both sides.

🧄 Serve hot with green chutney or curd dip.
✨ High in protein & iron, perfect for kids’ tiffin or evening snacks!

How to make Lauki Thepla

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

🌿 Healthy Lauki Thepla (Bottle Gourd Flatbread)

Ingredients:

  • 1 cup whole wheat flour
  • 1 cup grated lauki (squeeze water slightly)
  • 2 tbsp besan (optional for softness)
  • 1–2 green chilies (finely chopped)
  • 1 tsp ginger paste
  • 1/2 tsp turmeric
  • 1/2 tsp cumin seeds or ajwain
  • Salt to taste
  • Chopped coriander (optional)
  • 1 tsp sesame seeds (optional)
  • 1 tsp oil (for dough)
  • Water (only if needed)
  • Ghee/oil (for roasting)

Instructions:

  1. Mix all ingredients to form a soft dough. Add water only if needed (lauki releases moisture).
  2. Rest dough for 10 mins.
  3. Roll into thin theplas using dry flour.
  4. Roast on a hot tawa using minimal oil/ghee until golden on both sides.

🫙 Serve hot with curd or pickle.
✨ For extra health: Use multigrain flour or add flaxseed powder.