What comes in your mind first when you hear ‘a classic healthy breakfast‘? Bread-butter and fruit juice? Poached egg, banana, and a glass of milk? Or a bowl of oats topped with your favorite fruits? While all of these are high in popularity and also pretty quick to prepare, your healthy breakfasts must not be so boring. After all, who wants to eat the same food every day? And if you are an Indian, it is even truer for you! The cultural diversity of India contributes significantly to its cuisine, which makes it easy for Indians to find quite a number of healthy choices for a wholesome breakfast. From Kashmir to Kanyakumari, people can easily take good care of their health while satisfying their taste buds with yummy yet low-calorie ‘first meal of the day’. So, here is a list of 10 low-calorie Indian breakfasts that you must try out to lead a fit and healthy life.
Why Eat A Low-Calorie Breakfast?
Your breakfast needs to be wholesome and filling rather than fattening. If you start your day by gorging on a lot of calories, your brain and muscles will not be awakened properly and you will not feel well enough for the rest of the day. Moreover, such unhealthy breakfast choices will add tons of extra pounds around your tummy and waistline. These will lead you to several fatal diseases over time. But cutting calories from your breakfast will keep you physically fit and steer clear of those diseases. If you eat a healthy and low-calorie breakfast every morning, you will also feel more energetic throughout the day and be able to make better decisions.
You can prepare low-calorie Indian breakfasts easily even when you have only 15 minutes to spare in the morning. And some of them are even tastier than their high-calorie alternatives so that you can enjoy them without any guilt.
How Many Calories To Eat For Breakfast?
Your breakfast is your most important meal of the day as it works as the fuel for your body to tackle the rest of the day. It also helps you maintain more moderate eating habits all through the day, which indicates why the calories consumed during the breakfast count. If you eat too many calories at your breakfast table, your daily energy balance will be disrupted and you will fail to achieve healthy body weight. Hence, it is recommended that a woman should not take more than 300-400 calories at breakfast (1).
10 Low-Calorie Indian Breakfasts To Try
1. Poha
A specialty of west India, poha is a healthy and tasty breakfast dish made of beaten rice. It is a fat-free item and is highly nutritious. Moreover, it is extremely easy to make and takes merely 10 minutes to cook and serve. Poha can be made in various ways by keeping the basic method the same, which has made the dish popular even across the country.
Highlights
- Full of vitamins, carbohydrates, and iron
- Low in gluten
- Easy to digest
- Keeps weight under control
- Provides lots of energy
Calorie Count: 250
Read Also – 8 Anti-Aging Foods To Have For Breakfast
2. Idli
Made of fermented rice and urad dal, Idli is a staple South Indian breakfast dish that is delicious and extremely easy to make. The light yet filling snack has absolutely no oil and only fewer calories. It is a steamed item that takes around 20 minutes to prepare and you can eat it alone or with sambar and coconut chutney depending on your preference.
Highlights
- Rich in carbohydrates, proteins, fibers, vitamins, iron, and calcium
- Free of gluten
- Easy on the stomach
- Aids in weight loss
Calorie Count: 112
3. Curd Rice
Originated as a simple South Indian dish, curd rice has become the go-to meal for people all over the country. It is an extremely easy dish that takes hardly 10 minutes to prepare. All you need to do is mix curd with rice and cook the mixture for a few minutes with your favorite herbs. It is not only very tasty but also extremely healthy.
Highlights
- Loaded with carbohydrates, proteins, vitamins, iron, and calcium
- Light on the stomach
- Easy to digest
- Boosts immunity
- Aids in weight loss
- Cools down the body
- Reduces stress
Calorie Count: 286
Read Also – A Healthy Indian Diet Plan For Weight Gain And Everything Else You Should Know About It!
4. Oats
An excellent choice for Indian breakfasts, oats are highly nutritious, light yet filling, and very low in calories. It is readily available in the market and takes no time to prepare as you can simply douse it in the steaming hot milk and start your day in a healthy way. To spruce up its taste, add fresh fruits and/or chopped nuts to the bowl.
Highlights
- Enriched with soluble fibers, proteins, vitamins, minerals, and essential fatty acids
- Low in fat
- Eases constipation
- Lowers cardiac risks
- Reduces blood sugar
- Keeps hypertension under control
- Boosts energy
- Aids in weight loss
- Gives a better skin
Calorie Count: 102
5. Fruit Salad
Fresh fruit salad is indeed a delight for people who prefer having low-calorie breakfasts. Though the number of calories can vary based on the types of fruits and the size of the serving, it is always significantly lower than most other common Indian breakfasts. You can munch on your favorite fruits with salad toppings or just have hem standalone with some salt and pepper. It is very filling and becomes ready in just 5 minutes.
Highlights
- Very high in antioxidants, proteins, vitamins, minerals, and fibers
- Cuts the risk of chronic diseases (hypertension, diabetes, obesity, heart attack, stroke, kidney stones, cancer, bone loss, etc.),
- Promotes weight loss
- Supports the pregnancy
- Enhances energy
- Keeps skin and hair healthy
Calorie Count: 70
Read Also – 3 Simple And Delicious Assamese Veg Khar Recipes
6. Rava Upma
Here is another delicious South Indian preparation that is now enthusiastically eaten throughout the country. Upma is a low-calorie, nutritious meal that keeps hunger pangs away and can be prepared in only 15 minutes. The versatile dish is made of wheat rava and can be modified with nuts, vegetables, etc. based on preferences.
Highlights
- Offers lots of carbohydrates, proteins, fibers, vitamins, minerals (iron, potassium, sodium, magnesium, phosphorous, zinc, selenium, etc.)
- Improves immunity
- Boosts energy
- Takes care of kidneys, heart, bones, and nervous system
- Treats anemia
Calorie Count: 248
7. Vegetable Sandwich
Vegetable-filled sandwiches are a most welcome breakfast for working Indian couples as they have less time to prepare a healthy breakfast and this one takes not more than 10 minutes. Based on the methods of processing followed and the veggies as well as other ingredients used, these sandwiches can vary in calories. But if you stick to the healthiest choices, you are going to enjoy the maximum benefits.
Highlights
- Packed with fibers, antioxidants, carbohydrates, and vegetable proteins
- Low in saturated fat
- Easy to digest
- Gives enough energy
Calorie Count: 100
8. Plain Paratha With Curd
A specialty of India, parathas are a versatile item that can be made plain or stuffed based on individual choices. And when plain parathas cooked with less oil are served with fresh plain curd, it becomes a yummy low-calorie breakfast. You need only 15 minutes to prepare this meal and it is absolutely filing.
Highlights
- Provides lots of vitamins and minerals
- Helps in weight management
- Easy to digest
- Keeps metabolic disorders away
- Prevents gallstones in women
Calorie Count: 141
9. Cereal
Cereals are readily available in India and provide an excellent source of less fat and more mineral content. Hence, a cereal breakfast is an absolute delight owing to its many advantages. Pick a wholesome cereal that will keep you filled for a long time and add low-fat or non-fat milk or yogurt to it. Your breakfast will be ready in no time.
Highlights
- High in proteins, fibers, calcium, and sodium
- Low in sugar
- Prevents obesity
- Enhances gastrointestinal health
- Lowers the risk of hypertension, high cholesterol, and colon cancer
Calorie Count: 110
Read Also – The Leptin Diet For Weight Loss: A Beginner’s Guide
10. Egg French Toast
Egg-lovers will find French toast to be the ultimate choice for breakfast. When made with fresh bread and other nutritious ingredients including egg, milk, cinnamon, nutmeg, etc. by using very less oil, it not only becomes low in calorie but also really tasty. Above all, you can make it only in 10 minutes.
Highlights
- Rich in carbohydrates, proteins, fibers, vitamins, and sodium
- Increases energy level
- Keeps bones healthy
- Enhances the functionalities of the nervous system
Calorie Count: 117
Frequently Asked Questions (FAQs)
Which Breakfasts Are good For Losing Weight?
Poha, idli, curd rice, fruit salad, etc. are very good for getting rid of excess body weight.
How To Prevent The Overconsumption Of Calories?
You can end up taking in too many calories even while eating a low-calorie breakfast. It is important that you control your portion size to prevent overconsumption of calories.
Should I Skip Breakfast For Weight Loss?
As mentioned previously, breakfast is the most important meal of the day and you should not skip it in any situation. If you are concerned about extra body fat, just indulge in low-calorie Indian breakfasts. But make sure that you eat a wholesome and filling meal every morning.
References:
- “How Many Calories Should You Eat for Breakfast?“, VeryWellFit.com
