Healthy non vegetarian Recipes

How to make Healthy Lemon Pepper Egg Stir-Fry

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

🍋 Healthy Lemon Pepper Egg Stir-Fry

This Healthy Lemon Pepper Egg Stir-Fry is a quick and delicious way to enjoy eggs with a tangy, peppery sauce. Instead of deep-frying the eggs, a simple omelette is prepared, cut into bite-sized pieces, and tossed in a light garlic-chilli sauce. It makes a great high-protein breakfast, snack, or quick dinner.

Ingredients

  • 2 eggs
  • Salt, to taste
  • ½ tsp black pepper
  • 1 tsp oil
  • 2 garlic cloves, finely chopped
  • ½ tsp finely chopped ginger
  • ½–1 green chilli, chopped
  • 1 tsp soy sauce
  • 1 tsp tomato or chilli sauce
  • ½ tsp corn flour
  • ¼ cup water
  • 1–2 tsp fresh lemon juice
  • ½ tsp lemon zest, optional
  • Spring onion or coriander for garnish

Method

Whisk the eggs with a little salt and black pepper. Heat a non-stick pan with a few drops of oil and prepare a thin omelette. Once cooked, remove it from the pan, cut it into small bite-sized pieces, and keep aside.

In the same pan, add the remaining oil and sauté garlic, ginger, and green chilli for a few seconds until fragrant. Add soy sauce and chilli or tomato sauce and mix well.

In a small bowl, mix corn flour with water to make a smooth slurry. Pour it into the pan while stirring continuously. Cook for a minute until the sauce becomes lightly thick.

Season with salt and plenty of freshly ground black pepper. Add lemon juice and lemon zest for a fresh, tangy flavour. Finally, add the omelette pieces and gently toss until they are well coated with the sauce.

Garnish with spring onion or coriander and serve hot.

💡 Healthy Tip

Use minimal oil, choose low-sodium sauces, and increase the garlic, ginger, pepper, and lemon for maximum flavour without needing extra sauce or oil.

How to Make Chilli Oil Eggs at Home

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

A spicy, flavour-packed egg recipe that comes together in just 10 minutes!

🥚 Ingredients of Chilli Oil Eggs

  • 2 eggs
  • 1 tsp chilli oil
  • ½ tsp sesame seeds
  • ½ tsp chilli flakes
  • 1 small garlic clove, finely chopped
  • 1 tsp spring onion, chopped
  • ½ tsp soy sauce
  • Black pepper, to taste
  • Salt, as needed
  • Fresh coriander, for garnish

👩‍🍳 Method

  1. Heat a non-stick pan and add ½ tsp chilli oil.
  2. Crack in the eggs and cook on low-medium heat until the whites are set and the yolks are still slightly runny.
  3. In a small bowl, mix the remaining chilli oil with garlic, chilli flakes and sesame seeds.
  4. Pour the chilli mixture over the eggs and let it sizzle for a few seconds.
  5. Drizzle with soy sauce and sprinkle with black pepper.
  6. Garnish with spring onion and coriander and enjoy your Chilli Oil Eggs

💡 Healthy Tip

Use 1 tsp chilli oil for flavour instead of pouring extra oil. Serve with whole-grain toast, roti, or a bowl of sautéed vegetables for a balanced meal.

⏱️ Prep + Cooking Time: 10 minutes
🍳 Servings: 1

Chilli Garlic Prawns

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

Perfect for: quick dinner, meal prep, or pairing with rice/roti & salad.

Ingredients of Chilli Garlic Praw

  • Prawns – as required
  • Garlic – 5–6 cloves, finely chopped
  • Green chilli – 1–2, finely chopped
  • Onion – 1 small, sliced
  • Capsicum – ½ cup, sliced
  • Soy sauce – 1 tsp
  • Red chilli flakes – ½ tsp
  • Black pepper – ½ tsp
  • Oregano – ½ tsp
  • Lemon juice – 1 tsp
  • Oil – 1 tsp
  • Salt – as required
  • Coriander/spring onion – for garnish

👩‍🍳 Quick Preparation of Chilli Garlic Praw

  1. Prep ahead: Clean the prawns and marinate with lemon juice, black pepper, chilli flakes and a little salt. Refrigerate.
  2. Heat oil in a pan and sauté garlic + green chilli for 30–40 seconds.
  3. Add onion and capsicum. Stir-fry on high heat for 2–3 minutes.
  4. Add the marinated prawns and cook for 3–5 minutes, until just cooked.
  5. Add soy sauce and oregano. Toss everything together.
  6. Finish with spring onion/coriander and a squeeze of lemon.

💡 Meal-Prep Tip

You can chop the vegetables and prepare the prawn marinade in advance. Keep them separately refrigerated and cook fresh—it takes only about 7–10 minutes.

For a complete meal, pair with a small portion of rice + cucumber salad or stir-fried vegetables.

Healthy Prawn Biryani — Easy & Meal-Prep Friendly

By / Fitpiq Team, Health Tips, Healthy non vegetarian Recipes, Healthy Recipes

A lighter biryani with less oil, plenty of flavour and a good protein base.

Ingredients — 2 servings

  • Prawns – as required
  • Basmati rice – as required
  • Thick dahi – ½ cup
  • Onion – 1 medium, thinly sliced
  • Tomato – 1 small, chopped
  • Ginger-garlic paste – 1 tsp
  • Green chilli – 1, optional
  • Turmeric – ½ tsp
  • Red chilli powder – ½ tsp
  • Coriander powder – 1 tsp
  • Biryani masala – 1 tsp
  • Garam masala – ½ tsp
  • Cumin – ½ tsp
  • Mint + coriander – handful
  • Lemon juice – 1 tsp
  • Oil – 1–2 tsp
  • Salt – as required
  • Water – as required

👩‍🍳 Advanced Prep

1. Marinate the prawns
Mix prawns with dahi, turmeric, chilli powder, ginger-garlic paste, lemon juice and salt. Refrigerate for 20–30 minutes.

2. Prepare the rice
Cook basmati rice until about 80% done. Drain and keep aside.

3. Make the masala
Heat oil, add cumin and onion. Cook until lightly golden. Add tomato, green chilli, coriander powder and biryani masala. Cook until the tomato softens.

4. Add prawns
Add marinated prawns and cook for just 3–5 minutes. Don’t overcook them or they can become rubbery.

5. Layer
Add a layer of rice over the prawn masala. Top with mint, coriander and a pinch of garam masala.

6. Dum cook
Cover tightly and cook on low heat for 5–7 minutes. Rest for another 5 minutes before serving.

🥗 Make it more weight-loss friendly

Serve with cucumber-onion raita + a large vegetable salad rather than adding extra fried onions or ghee.

Meal-prep tip: Keep the rice and prawn masala separately if preparing in advance, then combine and reheat gently. This keeps the prawns much softer.

Crispy Protein Pizza Chilla

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

A high-protein, crispy savory pancake that tastes like a cross between a pizza and a moong dal chilla

Ingredients

For the Chilla Base

  • 1 cup yellow moong dal (split yellow lentils)
  • 2–3 tbsp water (for blending)
  • 1 green chili
  • 1-inch ginger
  • Salt to taste
  • ½ tsp oregano
  • ½ tsp chili flakes
  • ¼ tsp turmeric (optional)
  • 1 tsp eno/fruit salt or ¼ tsp baking soda (optional, for extra crispness)

Pizza Toppings

Choose one protein:

  • 100 g low-fat paneer (crumbled or cubes)
    or
  • 120 g cooked shredded chicken

Vegetables:

  • ¼ onion, thinly sliced
  • ¼ capsicum, thinly sliced
  • 1 small tomato, deseeded and chopped (optional)

Other toppings:

  • 2 tbsp pizza sauce or thick tomato chutney
  • 30–40 g low-fat mozzarella cheese
  • Oregano + chili flakes for garnish

For Cooking

  • 1–2 tsp olive oil or ghee spray

Step 1: Prepare the Moong Dal Batter

Wash the moong dal 3–4 times.

Soak it in water for:

  • 3–4 hours minimum
  • Overnight works even better.

Drain completely.

Blend with:

  • Green chili
  • Ginger
  • Salt
  • Very little water

You want a thick but pourable batter.

Consistency should be similar to dosa batter but slightly thicker.

Rest for 10–15 minutes.

Add:

  • Oregano
  • Chili flakes
  • Eno/baking soda (optional, just before cooking)

Step 2: Prep the Toppings

Paneer Version

  • Crumble or cube low-fat paneer.
  • Toss with:
    • pinch of salt
    • chili flakes
    • black pepper

Chicken Version

Use cooked shredded chicken.

Quick seasoning:

  • Salt
  • Pepper
  • Garlic powder
  • Chili flakes

Vegetables

Slice onions and capsicum thinly so they cook quickly.

Step 3: Cook the Crispy Chilla Base

Heat a non-stick pan or cast-iron tawa on medium heat.

Lightly grease with oil.

Pour a ladle of batter in the center and spread gently into:

  • medium-thin circle
  • slightly thicker than a dosa

Cook on medium flame for 3–4 minutes.

Drizzle a few drops of oil around the edges.

Once the bottom becomes:

  • golden
  • crisp
  • easy to lift

flip it carefully.

Cook the second side for 1–2 minutes.

Step 4: Turn It Into Pizza

Lower the flame.

Spread:

  • 2 tbsp pizza sauce

Add:

  • Paneer/chicken
  • Onion
  • Capsicum
  • Cheese

Sprinkle:

  • Oregano
  • Chili flakes

Cover with a lid.

Cook on low flame for 3–5 minutes until:

  • cheese melts
  • bottom becomes extra crispy

Step 5: Final Crisping Trick

For restaurant-style crispness:

After cheese melts:

  • uncover
  • cook 1 extra minute on medium flame

This removes moisture and crisps the base.

Serving Suggestions

Serve with:

  • Mint yogurt dip
  • Garlic curd dip
  • Hot sauce
  • Green chutney

Meal Prep Tips

Batter Storage

Moong batter stays good in fridge for:

  • 2 days

Prepped Toppings

Store chopped veggies and cooked chicken separately.

Reheating

Reheat on a pan instead of microwave to keep crisp.

Common Mistakes

Batter too thin

Chilla becomes soft and breaks.

High flame

Outside burns before inside cooks.

Too many toppings

Makes the base soggy.

Covering too long

Steam softens the crispness.

Quick Timing Guide

StepTime
Soaking dal4 hrs
Batter prep10 mins
Cooking base5 mins
Pizza finish5 mins
Total active cooking~20 mins

Egg Omelette Wrap Recipe

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

🌯 Egg Omelette Wrap Recipe

Ingredients:

  • 2 eggs
  • 1 roti / tortilla / chapati
  • 2 tbsp chopped onion
  • 2 tbsp chopped tomato
  • 1 green chili (optional)
  • Salt & black pepper (to taste)
  • 1–2 tsp oil or butter
  • Optional: grated cheese, coriander, ketchup or mayo

👩‍🍳 Steps:

  1. Prepare the egg mix
    Crack eggs into a bowl. Add onion, tomato, chili, salt, and pepper. Beat well.
  2. Heat the pan
    Add a little oil or butter on medium heat.
  3. Cook the omelette
    Pour the egg mixture into the pan and spread slightly.
  4. Place the roti on top
    While the egg is still wet, place the roti directly over it and press gently so it sticks.
  5. Flip it
    Once the egg is cooked on one side, flip the whole thing so the roti is now at the bottom.
  6. Add fillings
    Add cheese, sauces, or extra veggies on top of the omelette side.
  7. Wrap it up
    Fold or roll into a wrap and cook for another minute until slightly crispy.
  8. Serve hot
    Cut in half and enjoy!

💡 Tips:

  • Use leftover roti to save time.
  • Add shredded chicken or paneer for extra protein.
  • A little butter at the end gives great flavor.

Almond Flour Pizza

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

Almond Flour Pizza (Microwave + Oven Method)

Ingredients

For the base:

  • 2 tbsp almond flour (small pizza) / 3 tbsp (medium pizza)
  • 1 whole egg (small pizza) / 2 eggs (medium pizza)
  • A pinch of salt
  • ¼ tbsp baking powder
  • ¼ tbsp apple cider vinegar (optional)

For the toppings:

  • 1 tbsp pizza sauce
  • Onion (chopped)
  • Capsicum (chopped)
  • Bell peppers (chopped)
  • Olives
  • Mozzarella cheese

Non-veg options:

  • Grilled or boiled chicken (sautéed with salt & black pepper)
  • Pepperoni
  • Salami

Method

Step 1: Prepare the base

  1. In a mug or bowl, mix almond flour, egg(s), salt, baking powder, and apple cider vinegar.
  2. Whisk well to get a thick batter-like consistency.

Step 2: Microwave the base

  1. Take a flat, microwave-safe flat plate and lightly grease it with oil.
  2. Spread the batter evenly to form a pizza base.
  3. Microwave for 120 seconds (2 minutes).
  4. Your almond flour pizza base is ready.

Step 3: Preheat

  • Preheat your microwave in convection mode at 180°C or use an oven.

Step 4: Assemble the pizza

  1. Place the base on a baking tray.
  2. Spread pizza sauce evenly.
  3. Add all veggies: onion, capsicum, bell peppers, and olives.
  4. Add mozzarella cheese on top.
  5. For non-veg version, add grilled/boiled chicken, pepperoni, or salami.

Step 5: Bake

  • Bake for 10 minutes at 180°C until cheese melts and slightly browns.

Healthy, high-protein almond flour pizza is ready! 🍕

Egg pulao recipe

By / Healthy non vegetarian Recipes, Healthy Recipes, Weight Loss Recipes

🥗 Healthy Egg Pulao

🧾 Ingredients (2–3 servings)

  • 1 cup basmati rice (or brown rice for extra fiber)
  • 3–4 eggs
  • 1 small onion (sliced)
  • 1 small tomato (optional, chopped)
  • 1–2 green chilies (optional)
  • 1 tsp ginger-garlic paste
  • 1 cup mixed vegetables (carrot, peas, beans)
  • 1–2 tbsp oil or ghee
  • Whole spices:
    • 1 bay leaf
    • 1 small cinnamon stick
    • 2–3 cloves
    • 2 cardamom pods
  • ½ tsp turmeric
  • 1 tsp garam masala
  • Salt to taste
  • 2 cups water
  • Fresh coriander leaves

👩‍🍳 Steps

1. Cook the rice

  • Wash and soak rice for 15–20 minutes
  • Cook separately (or use leftover rice for quicker prep)

2. Boil or scramble eggs

  • Option 1: Boil eggs, peel, and cut into halves
  • Option 2: Scramble eggs lightly with a pinch of salt (healthier & quicker)

3. Prepare base

  • Heat oil/ghee in a pan or cooker
  • Add whole spices → let them release aroma
  • Add onions → sauté till golden

4. Add veggies & spices

  • Add ginger-garlic paste, green chilies
  • Add vegetables → cook 3–4 minutes
  • Add turmeric, salt, and tomato (if using)

5. Combine everything

  • Add cooked rice + eggs
  • Sprinkle garam masala
  • Mix gently so rice doesn’t break

6. Finish

  • Cook for 2–3 minutes on low flame
  • Garnish with coriander

💡 Healthy Tips

  • Use brown rice instead of white for more fiber
  • Use minimal oil (1 tbsp) or switch to olive oil
  • Add more veggies to boost nutrients
  • Avoid over-frying eggs to keep protein intact

🥄 Optional Add-ons

  • A squeeze of lemon 🍋 for freshness
  • Serve with plain yogurt or raita

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