Healthy non vegetarian Recipes

Healthy egg burger salad recipe

By / Breakfast Recipes, Health Tips, Healthy Breakfast Recipes, Healthy non vegetarian Recipes, Healthy Recipes, Salads, Weight Loss Recipes

Ingredients (Serves 2)

For the Egg Burgers:

  • 4 large eggs
  • 1/4 cup finely chopped onions
  • 1/4 cup finely chopped bell peppers (any color)
  • 1/4 cup grated carrot or zucchini (optional for extra veggies)
  • 2 tbsp whole wheat flour or chickpea flour
  • 1/2 tsp garlic powder
  • Salt and pepper to taste
  • 1 tsp olive oil (for cooking)

For the Salad:

  • 4 cups mixed greens (spinach, arugula, romaine)
  • 1/2 cup cherry tomatoes, halved
  • 1/2 cucumber, sliced
  • 1/4 red onion, thinly sliced
  • 1/4 avocado, sliced (optional for healthy fats)
  • 1 tbsp pumpkin seeds or sunflower seeds

For the Dressing (light & healthy):

  • 1 tbsp olive oil
  • 1 tsp Dijon mustard
  • 1 tsp lemon juice or apple cider vinegar
  • Salt and pepper to taste

Instructions

  1. Prepare the Egg Burgers:
    • In a bowl, beat the eggs and mix in chopped onions, bell peppers, carrots/zucchini, flour, garlic powder, salt, and pepper.
    • Heat olive oil in a non-stick pan over medium heat.
    • Pour 1/4 of the mixture into the pan to form small patties. Cook 3–4 minutes on each side until golden and fully cooked.
  2. Assemble the Salad:
    • In a large bowl, combine mixed greens, cherry tomatoes, cucumber, red onion, avocado, and seeds.
    • Whisk together the dressing ingredients and drizzle over the salad. Toss lightly.
  3. Combine:
    • Place 2 egg patties on top of each salad serving.
    • Serve immediately while warm.

Tips for Extra Health Boost

  • Swap egg yolks for egg whites if you want lower fat and cholesterol.
  • Add quinoa or chickpeas for extra protein and fiber.
  • Sprinkle some feta or cottage cheese for creaminess without too many calories.

cauliflower pizza crust

By / Festival Recipes, Fitpiq Team, Health Tips, Healthy non vegetarian Recipes, Healthy Recipes, Weight Loss Recipes

cauliflower pizza crust method.

🍕 Cauliflower Pizza – 100% Stovetop Method

🛒 Ingredients

  • 1 medium head cauliflower (riced)
  • 1 egg
  • ½ cup mozzarella
  • ¼ cup Parmesan
  • ½ tsp garlic powder
  • ½ tsp oregano
  • ¼ tsp salt
  • 1–2 tsp oil for pan

🔪 Step 1: Cook the Cauliflower (On Stove Only)

  1. Rice the cauliflower using:
    • A box grater, or
    • Finely chop with a knife.
  2. Heat a large pan over medium heat (no oil yet).
  3. Add the riced cauliflower directly to the dry pan.
  4. Cook 8–10 minutes, stirring often, until soft and moisture evaporates.

👉 You’ll see steam releasing — that’s good.

  1. Let it cool slightly.
  2. Transfer to a clean kitchen towel and squeeze out as much water as possible.

This step makes or breaks the crust!

🥣 Step 2: Make the Dough

Mix together:

  • Cooked cauliflower
  • Egg
  • Mozzarella
  • Parmesan
  • Seasonings

It should feel slightly sticky but hold when pressed.

🍳 Step 3: Cook the Crust

  1. Add 1–2 tsp oil to the pan.
  2. Press mixture into a thin round (about ¼ inch thick).
  3. Cover with lid.
  4. Cook on low heat for 8–10 minutes until bottom is golden.

Carefully flip using:

  • A plate (place plate over pan, flip, slide back in), OR
  • Two spatulas.

Cook another 5–8 minutes uncovered until firm and crispy.

🧀 Step 4: Add Toppings

  • Lower heat.
  • Add sauce + cheese + toppings.
  • Cover with lid.
  • Cook 3–5 minutes until cheese melts.

🔥 Pro Tips

  • Low heat = crispy without burning
  • Thin crust works best
  • If it feels too soft, cook longer before flipping

🥗 Quinoa Summertime Bowl

By / Breakfast Recipes, Eggs, Festival Recipes, Fitpiq Team, Health Tips, Healthy Breakfast Recipes, Healthy non vegetarian Recipes, Healthy Recipes

🛒 Ingredients

  • ½ cup cooked quinoa (about 90–100 g cooked)
  • 2 fresh eggs
  • 1 cup mixed greens (spinach/rocket/lettuce)
  • 2 tbsp ricotta cheese
  • 1 tbsp pesto sauce
  • 1 tsp olive oil (optional)
  • Salt & black pepper to taste
  • Optional toppings: cherry tomatoes, cucumber, avocado, chili flakes, lemon juice

👩‍🍳 Method

1️⃣ Cook the Quinoa

  • Rinse ¼ cup raw quinoa.
  • Cook with ½ cup water.
  • Bring to boil, then simmer 12–15 minutes.
  • Fluff with a fork and let it cool slightly.

(You can use pre-cooked quinoa to save time.)

2️⃣ Poach the Eggs

  • Boil water in a saucepan and reduce to a gentle simmer.
  • Add 1 tsp vinegar (optional).
  • Crack egg into a small bowl.
  • Create a gentle swirl in water and slide egg in.
  • Cook for 2–3 minutes for soft yolk.
  • Remove carefully and repeat for second egg.

Poach the Eggs (Microwave Method)

🥚 You’ll Need

  • 1 egg
  • ½ cup water
  • Microwave-safe mug or bowl
  • Small plate (to cover)

👩‍🍳 Method

  1. Fill a microwave-safe mug with ½ cup water.
  2. Crack the egg gently into the water (make sure it’s fully submerged).
  3. Pierce the yolk once with a toothpick (optional, helps prevent bursting).
  4. Cover the mug with a small microwave-safe plate.
  5. Microwave on medium power (50–70%) for 45–60 seconds.
  6. Check doneness:
    • 45 sec → very soft yolk
    • 60 sec → soft-medium yolk
    • 70–80 sec → firmer yolk
  7. Let sit in the hot water for 30 seconds.
  8. Remove carefully with a spoon and drain on paper towel.

3️⃣ Assemble the Bowl

  • Add quinoa as the base.
  • Layer mixed greens on one side.
  • Place poached eggs on top.
  • Add ricotta in small spoonfuls.
  • Drizzle pesto over the bowl.
  • Season with salt, pepper, and optional lemon juice.

Egg Sunny Side Up

By / Breakfast Recipes, Eggs, Fitpiq Team, Health Tips, Healthy Breakfast Recipes, Healthy non vegetarian Recipes, Healthy Recipes, Protein Rich Recipes, Science behind weight loss, Weight loss for Diabetes - Recipes, Weight Loss Recipes

Sunny Side Up (Desi Anda Fry)

Ingredients

  • 1–2 eggs
  • 1–2 tsp oil or ghee (ghee = extra yum)
  • Salt, to taste
  • Black pepper, to taste
  • A pinch of red chilli powder
  • A pinch of turmeric (haldi)
  • Optional but very Indian:
    • A pinch of garam masala OR chaat masala
    • Finely chopped green chilli (if you like heat)
    • Little chopped coriander for garnish

Method

  1. Heat a small pan on medium-low heat. Add oil or ghee.
  2. Once hot, gently crack the egg into the pan. Don’t break the yolk.
  3. Sprinkle salt, pepper, red chilli powder, and a tiny pinch of turmeric over the egg white (avoid the yolk if you want it runny).
  4. Cover the pan with a lid and let it cook slowly until:
    • Whites are fully set
    • Yolk stays bright and runny (sunny side up vibes ☀️)
  5. Switch off the heat. Sprinkle garam masala or chaat masala on top.
  6. Garnish with coriander if using.

Healthy Chicken Salami Cheese Sandwich (Indian Style)

By / Breakfast Recipes, Fitpiq Team, Health Tips, Healthy Breakfast Recipes, Healthy non vegetarian Recipes, Healthy Recipes, Protein Rich Recipes, Weight Loss Recipes

📝 Ingredients (for 2 sandwiches):

  • 4 slices of whole wheat or multigrain bread (preferably toasted)
  • 4–6 slices of chicken salami (grilled or lightly pan-seared)
  • 2 slices of low-fat cheese (cheddar, mozzarella, or Amul Lite)
  • ½ small onion, thinly sliced
  • ½ small tomato, thinly sliced
  • ½ small cucumber, thinly sliced (optional)
  • 1 green chili, finely chopped (optional, for spice)
  • 1 tbsp hung curd or Greek yogurt (for healthier spread)
  • ½ tsp chaat masala or sandwich masala
  • ¼ tsp black pepper
  • Fresh coriander or mint leaves, chopped
  • 1 tsp olive oil or ghee (optional for toasting)

🔥 Preparation:

  1. Prepare the spread:
    • In a small bowl, mix hung curd, black pepper, a pinch of chaat masala, and a few chopped coriander/mint leaves. You can add a little mustard or mint chutney for extra flavor.
  2. Grill or sear the salami:
    • Lightly sear chicken salami slices on a non-stick pan for 1-2 minutes per side (optional but adds flavor and reduces moisture).
  3. Assemble the sandwich:
    • Spread the yogurt mixture on one side of each bread slice.
    • Layer with:
      • Chicken salami
      • Cheese slice
      • Onion, tomato, and cucumber slices
      • Sprinkle more chaat masala if desired
      • Add green chili (if using) for a spicy kick
  4. Toast it (optional):
    • Grill or toast the sandwich on a pan or sandwich maker until the cheese melts and the bread is crispy. Use a few drops of oil or ghee for toasting if desired.

🥗 Tips for Healthier Version:

  • Use low-fat cheese or paneer slices instead.
  • Choose multigrain or oat bread with high fiber.
  • Add lettuce or spinach for extra nutrition.
  • Avoid mayonnaise; use yogurt, mustard, or homemade chutneys instead.

How to make Shredded Chicken Dalia

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

🍗🌾 Shredded Chicken Dalia (Healing One-Pot Meal)

✅ Great for: Light lunch/dinner, post-surgery diet

🥄 Ingredients:

  • 1/2 cup dalia (broken wheat/bulgar wheat) – washed and drained
  • 1/2 cup cooked, shredded boneless chicken
  • 1 small carrot, finely chopped
  • 1 small zucchini or bottle gourd (lauki), finely chopped (optional)
  • 1 tsp grated ginger
  • 1/4 tsp turmeric powder
  • 1/2 tsp cumin seeds
  • 1 tsp ghee or light oil
  • Salt, to taste
  • 3 cups water or light chicken broth
  • Optional: few curry leaves or coriander for flavor

🔥 Instructions:

  1. Cook the chicken (if not already):
    • Boil or pressure cook boneless chicken with a pinch of salt and turmeric.
    • Once cooked, shred it into small pieces using a fork.
  2. Prepare the base:
    • In a pressure cooker or thick-bottomed pot, heat ghee.
    • Add cumin seeds (and curry leaves if using), sauté for a few seconds.
    • Add grated ginger and chopped veggies. Sauté lightly (don’t brown).
  3. Add dalia and cook:
    • Add washed dalia and turmeric. Stir for 1–2 mins.
    • Pour in 3 cups water or broth.
    • Add salt to taste.
  4. Pressure cook or simmer:
    • Pressure cooker: Cook for 2–3 whistles.
    • Open pot: Cover and simmer for ~25–30 minutes, stirring occasionally, until soft and porridge-like.
  5. Add shredded chicken:
    • Once dalia is cooked, stir in shredded chicken.
    • Simmer for 3–5 more minutes so flavors combine.
  6. Serve warm:
    • Add chopped coriander (optional) and serve warm as a complete meal.

🩺 Why This is Perfect Post-Surgery:

  • Dalia (broken wheat): Slow-digesting carbs, fiber, iron
  • Chicken: Lean protein, supports tissue repair
  • Veggies: Gentle vitamins & minerals
  • Mild spices: Help digestion without irritating the gut

How to make Chicken Stew

By / Health Tips, Healthy non vegetarian Recipes, Healthy Recipes, Protein Rich Recipes

🍲 Light Chicken Stew (Indian Style)

✅ Ideal for: Light meals, comforting lunch/dinner

🥄 Ingredients:

  • 250g boneless chicken pieces (preferably thigh or breast, cut into small pieces)
  • 1 cup carrots, chopped small
  • 1 cup potatoes, peeled and diced small
  • 1/2 cup green beans or peas (optional)
  • 1 small onion, finely chopped (optional, or skip if sensitive)
  • 1 tsp ginger paste or grated ginger
  • 1 green chili, slit (optional, can omit for no spice)
  • 1/2 tsp black pepper powder (optional, mild)
  • 1/2 tsp turmeric powder
  • 1 tsp coconut oil or light cooking oil
  • 4 cups water or chicken broth
  • Salt to taste
  • A few curry leaves (optional)
  • Fresh coriander leaves for garnish

🔥 Instructions:

  1. Heat oil:
    • In a large pot, heat coconut oil on medium heat.
    • Add onions (if using), ginger, and green chili.
    • Sauté until onions soften (skip onions if you want it very mild).
  2. Add chicken and spices:
    • Add chicken pieces, turmeric, and black pepper.
    • Sauté for 3–4 minutes until chicken changes color.
  3. Add vegetables:
    • Add chopped carrots, potatoes, and beans/peas.
    • Stir gently to combine.
  4. Add water/broth and simmer:
    • Pour in water or chicken broth.
    • Add salt and curry leaves.
    • Bring to a boil, then reduce heat to low.
    • Cover and simmer for 20–25 minutes, until chicken is tender and veggies are cooked through.
  5. Adjust seasoning:
    • Taste and adjust salt.
    • If you want, remove chili and curry leaves before serving.
  6. Garnish and serve:
    • Garnish with fresh coriander.
    • Serve warm with soft rice, idli, or plain bread.

🩺 Why it’s great for recovery:

  • Tender chicken = easily digestible protein
  • Soft cooked veggies = vitamins + minerals
  • Minimal oil and spices = gentle on stomach
  • Hydrating broth = helps healing and hydration

How to make Grilled Fish Tikka Salad

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

Grilled Fish Tikka Salad

Ingredients:

For the fish:

  • 200 grams fish fillets (like cod or tilapia)
  • 2 tablespoons yogurt
  • 1 tablespoon lemon juice
  • 1 teaspoon ginger-garlic paste
  • 1 teaspoon red chili powder
  • 1/2 teaspoon turmeric
  • 1/2 teaspoon garam masala
  • Salt to taste
  • 1 tablespoon oil

For the salad:

  • Salad leaves (lettuce, spinach, or any greens)
  • 1 small cucumber, sliced
  • 1 small tomato, chopped
  • 1 small onion, thinly sliced
  • 1/2 bell pepper, sliced
  • Fresh coriander or mint leaves
  • Lemon wedges

Optional dressing:

  • 1 tablespoon olive oil
  • 1 tablespoon lemon juice
  • Salt and pepper

How to make it:

  1. Mix yogurt, lemon juice, ginger-garlic paste, red chili powder, turmeric, garam masala, salt, and oil in a bowl.
  2. Put fish pieces in this mix and let it sit for 30 minutes.
  3. Heat a grill pan or oven. Cook fish on medium heat for 3-4 minutes on each side until it’s done and looks a little brown.
  4. In a big bowl, mix salad leaves, cucumber, tomato, onion, bell pepper, and fresh herbs.
  5. Put the cooked fish on top of the salad.
  6. If you want, mix olive oil, lemon juice, salt, and pepper and pour on the salad.

Serve fresh and enjoy a healthy meal!

Egg Hakka Noodles

By / Breakfast Recipes, Eggs, Fitpiq Team, Healthy Breakfast Recipes, Healthy non vegetarian Recipes, Healthy Recipes, Protein Rich Recipes, Weight Loss Recipes

🍳 Indian-Style Healthy Egg Hakka Noodles

🍜 Ingredients (Serves 2)

Noodles:

  • 150g whole wheat or millet-based noodles (or regular Hakka noodles)
  • Water + salt (for boiling)

Eggs:

  • 2 large eggs
  • Pinch of turmeric
  • Salt & pepper to taste

Veggies:

  • ½ cup carrots, julienned
  • ½ cup capsicum (green bell pepper), sliced
  • ½ cup cabbage, shredded
  • ¼ cup spring onions (whites and greens separated)
  • 1 small onion, sliced
  • 2 garlic cloves, finely chopped
  • 1-inch ginger, grated
  • 1 green chili, finely chopped (optional)

Sauces & Spices:

  • 1 tbsp low-sodium soy sauce
  • 1 tsp green chili sauce (optional or homemade)
  • 1 tsp vinegar (white or apple cider)
  • ¼ tsp garam masala or chaat masala (Indian twist!)
  • ½ tsp red chili powder or Kashmiri chili powder (for color, not heat)
  • Salt to taste
  • Black pepper to taste

Oil:

  • 1.5 tbsp oil (cold-pressed mustard, sesame, or groundnut oil)

👩‍🍳 Instructions

1. Boil the Noodles

  • Cook noodles as per package instructions in salted boiling water.
  • Drain, rinse with cold water, and toss with a few drops of oil to prevent sticking.

2. Scramble the Eggs (Indian Style)

  • Beat eggs with turmeric, salt, and black pepper.
  • Heat ½ tbsp oil in a pan, scramble the eggs on medium flame. Set aside.

3. Sauté the Veggies

  • In a large wok or kadhai, heat 1 tbsp oil.
  • Add garlic, ginger, and green chili. Sauté for 30 seconds.
  • Add onion and spring onion whites. Sauté until slightly soft.
  • Toss in carrots, capsicum, and cabbage. Stir-fry on high heat for 2–3 minutes. Veggies should stay crunchy.

4. Add Sauces & Spices

  • Add soy sauce, chili sauce (if using), vinegar, garam masala, red chili powder, black pepper, and salt.
  • Mix well and cook for 1 minute.

5. Combine Everything

  • Add cooked noodles and scrambled eggs to the wok.
  • Toss well on high heat for 2 minutes until everything is well coated and hot.

6. Finish & Serve

  • Garnish with spring onion greens.
  • Optionally, squeeze a bit of lemon juice or sprinkle some chaat masala before serving.

🌱 Tips to Keep It Healthy

  • Use millet noodles (like ragi, jowar, or quinoa-based).
  • Add more Indian veggies: beans, spinach, or even beetroot

How to make spinach Pancake

By / Breakfast Recipes, Eggs, Fitpiq Team, Health Tips, Healthy Breakfast Recipes, Healthy non vegetarian Recipes, Healthy Recipes, Keto Recipes, Weight Loss Recipes

To make Spinach pancake is a versatile, keto-friendly ingredient that adds flavor and nutrients to your meals. These spinach pancakes are crispy on top and tender on the inside, making them ideal for breakfast, lunch, a snack, or as a supper side dish. Spinach pancakes are a delicious and healthy breakfast or snack option. They are packed with nutrients from the spinach, making them a great way to start your day. This recipe is vegetarian-friendly, but it’s not suitable for those with a dairy or gluten allergy.

Ingredients:-

  • – 2 cups spinach leaves, washed and chopped: 200gms
  • – 1/2 cup gluten-free flour: 60gms
  • – 1/2 cup rice flour: 60gms
  • – 1/2 cup water: 120ml
  • – 1/4 cup milk or non-dairy milk: 60ml
  • – 1 egg: 50gms
  • – 1/2 tsp baking powder: 2.5gms
  • – Salt and black pepper to taste
  • – 1 tbsp oil: 15ml

Preparation:-

  • 1. In a mixing bowl, combine the gluten-free flour, rice flour, baking powder, salt, and black pepper.
  • 2. Add the egg and whisk until well combined.
  • 3. Slowly add the milk and water while whisking to create a smooth batter.
  • 4. Add the chopped spinach to the batter and mix well.
  • 5. Heat a non-stick pan over medium heat and add 1 tablespoon of oil.
  • 6. Using a ladle, pour the batter onto the pan to make pancakes of the desired size.
  • 7. Cook for 2-3 minutes on one side until golden brown, then flip and cook for another 2-3 minutes on the other side.
  • 8. Repeat with the remaining batter.
  • 9. Serve hot with a side of your choice.

Nurtritional value per 100 grams:-

Calories: 150kcal
Carbs: 23gms
Fiber: 3gms
Proteins: 5gms
Fat: 4.5gms

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