Having suhoor is so important to help you maintain your energy throughout the fasting period. Here are 10 healthy suhoor ideas that are packed with protein and fiber to keep you full and nourished.
Waking up for suhoor (pre-dawn meal) is a way to make the intention to fast before the fasting period begins. But waking up just to make the intention is not enough, you need to consume a healthy suhoor to help you get through the day. I have mentioned in my 5 healthy tips for Ramadan that it is a must to avoid an unhealthy suhoor, especially a meal that is high in sodium. This is because it will increase your thirst through the fasting period.
Suhoor is a time to not only nourish your body but to hydrate your body too. Iftar is also for hydration but it is mainly to fuel your body with the vitamins and minerals it needs to help you get going the next day. This is why a healthy suhoor and iftar are so important. So I wanted to share 10 healthy suhoor ideas that are easy to make, most can be made the night before and others can be made easily during suhoor time.
Meal planning a week can help you stay consistent with healthy eating during Ramadan. So use these 10 healthy suhoor ideas in your meal plans, which are all packed with protein and fiber, that will help you stay full and energised throughout the day.
I added a range of different types of suhoor recipes to choose from, as I know some days you may wake up wanting something lighter. I always start Ramadan with a big suhoor that I either meal prep the night before or make on the day. And by week 2, I am so tired that all I want is a nourishing smoothie or something very light to eat. So here you will find healthy suhoor ideas for everyone!
This post is all about 10 healthy suhoor ideas.
What Are The Best Foods For Suhoor?
Suhoor is an essential part of the fasting month. It is crucial to choose foods that provide sustained energy throughout the day and keep you hydrated. Here are some good options to add to your suhoor recipes which are also included in the 10 healthy suhoor ideas I provided below:
Complex Carbohydrates:
- Whole grains such as oats (organic jumbo or steel-cut oats as they are not processed like other oats), brown rice, and quinoa provide a steady release of energy
- Whole grain bread
Protein:
- Eggs
- Greek yogurt
- Meats such as chicken or turkey.
Healthy Fats:
- Avocado
- Nuts and seeds like almonds, walnuts, chia seeds, and flaxseeds provide healthy fats and protein.
Fruits And Vegtables:
- Fresh fruits and vegetables provide vitamins, minerals, and hydration. They also contain fiber, which helps with digestion.
- Bananas are a great source of potassium.
Hydration:
- Water! Drink plenty of water during suhoor. But do not drink so much that you end up having to urinate because you’ll just end up losing all that water you had which is why it is important to drink as much water between iftar and suhoor.
- Avoid caffeinated drinks as they can lead to increased urine production and contribute to dehydration.
- Herbal teas
Dairy Products:
- Milk
Avoid Sugar And Salty Foods:
- While natural sugars in fruits are okay, it’s best to avoid sugary cereals, pastries, and sweetened drinks as they can lead to a quick spike in blood sugar followed by a crash.
- Foods high in sodium will only make you thirsty throughout the day.
10 Healthy Suhoor Ideas
1. Avocado, Eggs, And Bread
This is a very simple healthy suhoor that you can meal prep or make during suhoor. It is so simple yet so filling and packed with vitamins and protein. During Ramadan, if you know you will be too tired to fry an egg then the best thing to do is boil an egg the night before and when you wake up you can just toast whole grain bread, mash some avocados, and grate the boiled eggs on top.
Here is a recipe I use when making this suhoor recipe:
- 1 Whole grain sourdough bread (toasted)
- 1/2 avocado
- 2 boiled eggs
- Drizzle of extra virgin olive oil
- Hemp and pumpkin seeds
Instructions:
- Toast the sourdough bread and then spread the mashed avocado on top.
- Drizzle some olive oil on top and add the hemp and pumpkin seeds (about a tsp each)
- Then cut up your boiled eggs and add on top or you can just leave them on the side and add some sea salt on top if you wish
2. Baked Oatmeal
Baked oatmeal makes the perfect meal prep for suhoor. This is not only delicious but it’s a healthy way to enjoy a sweet suhoor if you prefer to have something sweet instead. But still, maintain its healthiness.
Oats are a source of fiber that can keep you full for longer as they are digested slowly. I have shared two baked oatmeal recipes that you can make and have for suhoor that are delicious and healthy. I do recommend taking out the chocolate from the recipe and replacing it with nuts (such as pecan or walnut). But if you do decide to add chocolate then add as little as possible.
Baked Oatmeal Recipes:
- Quick No Blender Healthy Baked Oats Recipe
- Healthy Oatmeal Brownies I Cam Guarantee You’ll Love
- Cookie Baked Oatmeal
3. Superfood Bowl
This has become one of my favourite breakfasts and definitely my go-to recipe for Ramadan. It is so easy to make and is packed with protein, fiber, iron, magnesium and so many other health benefits! For this suhoor recipe, all you’ll need is granola (homemade granola as store-bought granolas include hidden sugars even the ones that say no added sugars – I have attached two easy recipes you can follow to make your own), berries (rich in antioxidants), 1 banana (contains potassium so it will make you feel less thirsty throughout the day), chia seeds, hemp seeds, cocoa nibs, and almond milk (or any milk of your choice). You can always swap the milk with Greek yogurt.
Here is my superfood bowl recipe:
- Homemade granola (store-bought has hidden sugars even though some say no added sugar). I have two granola recipes that are delicious and so easy to make: Click the one you want to try out: 1. Banana Bread Granola or 2. Nutty Granola
- 1/2 banana sliced
- Berries (I usually add blueberries and raspberries)
- 1 tsp hemp seeds, chia seeds, flaxseed, cacao nibs
- Milk or Greek yogurt
Instructions:
- Add the granola to a bowl. Then add the fruits on top and sprinkle with the hemp seeds, chia, flaxseed and cacao nibs
- Then pour in your milk. If you will be using Greek yogurt, then make sure to add the yogurt first and then add the rest of the ingredients.
4. Banana Bread
I have shared the best gluten-free, sugar-free, and dairy-free banana bread you will ever have! A few of you have tried this recipe and have loved it. Click HERE for the recipe.
Banana bread is an amazing healthy suhoor idea that is delicious and will keep you full. It is another meal that you can make the night before and can last you for a few days. I love this as an evening snack with my herbal tea but it is definitely something I enjoy for suhoor too!
Again, with this recipe, just like the baked oats, you can skip the chocolate chips and add nuts. But if you are going to add the chocolate chips just add a little compared to what I have mentioned in the post.
5. Banana Oatmeal Pancakes
Pancakes are another amazing meal prep idea and you can definitely make a batch to store in the fridge/freezer. Of course, we are not going to be having sugary unhealthy pancakes for suhoor! But if you are looking for the best healthy banana oatmeal pancakes then check out this recipe.We love this recipe so much and it is so easy to make!
Here are a few things you can top up your pancakes to keep this recipe healthy and filling:
- fresh fruits (I love bananas and berries with my pancakes)
- Nut Butter (Almond or cashew butter goes so well with these pancakes!)
- A dollop of Greek yogurt
- Nuts and seeds (Sprinkle chopped nuts (like almonds, walnuts, or pistachios) or seeds (such as chia seeds or flaxseeds) for added crunch and healthy fats.)
- Ground cinnamon
- Cottage cheese
6. Nut Butter And Banana On Whole-grain bread
I have an obsession with nut butter (especially almond and cashew butter) and I would add it to anything I can add it to. This is another filling and healthy suhoor idea. All you need for this healthy suhoor idea is a nut butter of your choice, 1 banana, and chia seeds.
Add the nut butter to your chosen whole-grain bread, then top it up with banana slices and sprinkle some chia seeds on top.
7. Overnight Oats
This is another amazing meal prep idea if you are someone who is always too tired to make anything during Suhoor. You can make a batch that can last you for 3-5 days, all you need is mason jars so it is sealed in the fridge.
Check out this blog post that includes a few different overnight oat recipes you can try out.
Click HERE for mason jars
8. Chia Pudding
As I have mentioned many times above, chia seeds are amazing, especially for suhoor. This is because they’re packed with vitamins and minerals that will keep you fuller throughout the day. Just like overnight oats, you can meal prep this and make a batch to last you a few days.
I shared a strawberry chia pudding which is the BEST chia pudding recipe I have ever had! You will for sure be obsessed with this recipe. Click HERE for the recipe
9. Smoothies
This is perfect if you are someone who just hates eating during suhoor time but still wants to have something to keep you full and hydrated. There are so many healthy smoothies to choose from.
Click HERE for a few smoothie recipes you can try out!
You can also try out my berry smoothie bowl recipe that only has 5 ingredients and takes 5 minutes to make (pictured above)! Click HERE for the recipe.
10. Porridge Oats
I wanted to add this because I know some people prefer warm oats over cold oats (overnight oats). Porridge oats are another healthy suhoor idea you need to add to your meal plan for Ramadan! For extra nourishment, make sure to add super seeds (chia, hemp, pumpkin seeds). Top it up with some peanut butter or even honey/maple syrup! The toppings are down to your preferences but these are just some examples.
I hope you found this helpful and have a good amount of healthy suhoor ideas to add to your meal plans.
Let me know in the comments below what your favourite healthy suhoor recipes are!
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Lots of love, Mariam x
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This post is all about 10 healthy suhoor ideas.
Other posts you may also like:
- 5 Healthy Tips For Ramadan That Will Do You Wonders
- How To Maintain Healthy Habits During Ramadan
