130+ Ramadan Recipes Iftar & Suhoor

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Planning your meals during Ramadan can be a daunting task. But with a little bit of organization, a bunch of great ideas, and creativity, you can easily meal prep healthy and satisfying meals for both iftar and suhoor to help keep you satiated and energized throughout the holy month.

To help get you started, I’ve put together a list of meal-planning ideas featuring 131 healthy Ramadan recipes for you to try. From tasty breakfast items to hearty main dishes, your options are vast. So whether you’re looking for something new to add to your iftar menu or are just starting to plan out your suhoor meals, there is something for everyone in this roundup.

What is Ramadan?

Ramadan is the ninth month in the Islamic calendar. During this holy month, Muslims fast and abstain from food and water during sunlight hours. We do this every day for 30 days.

Fasting helps to cleanse the soul, teaches self-discipline and empathy for those less fortunate, and encourages acts of generosity. There’s so much more on this topic online. And I can provide more amazing resources if anyone’s interested. But today, I want to focus on the health aspects and delicious Ramadan recipes.

What are the Health Benefits of Fasting?

There are amazing mental health benefits that come from this month-long ritual of sacrifice and self-discipline. Oftentimes, people find they can think more clearly, they’re more productive, and they have better concentration, which can lead to moments of clarity in specific areas of one’s life that might be blocked during the rest of the year.

The physical benefits of fasting are numerous as well and are what I really want to focus on. When the body isn’t constantly digesting food, it can go into a deep cleansing mode. This detoxifies the liver, kidneys, and other organs in the body. All of which helps improve our overall health and well-being. Here are some of the top physiological benefits of fasting:

1. Lose weight. By skipping lunch and not eating until the sun sets, you will most likely consume fewer calories and less fat throughout the month. This may result in weight loss. I usually lose 5 pounds and keep it off for at least a few months.
2. Lower blood sugar. One of the immediate effects of fasting is lowered blood sugar. And that can also result in lower cholesterol and lower blood pressure. All that means better cardiovascular health!
3. Detoxify your body. Not eating or drinking during the day is a method of detoxing your body naturally. It gives your digestive system a chance to cleanse itself.
4. Reduce appetite. I’m always surprised by how little food I actually need to feel full when I break my fast. During the month, many people notice an appetite reduction. That’s so important because it can help you restructure your relationship with food and limit overindulgence.
5. Improve metabolism. By skipping meals during the day, your metabolism may become more efficient. We’re giving our digestive system a break. That makes it more efficient. And that means it can better process the nutrients in the food we eat.

Tips for Staying Healthy During Ramadan

The best way I can stay healthy during Ramadan is to focus on nourishing my body with high-quality foods like fruits, vegetables, lean proteins, and healthy fats. Instead of letting convenient or hunger dictate my iftar choices, I do my best to plan ahead and meal prep to stay on track. By prioritizing balanced meals, staying hydrated, and making mindful food choices, I can keep my energy levels steady throughout the day, even while fasting.

Here are some other tips for staying healthy during Ramadan:

1. Wake up for ‘Suhoor.’ This is the meal eaten before dawn. It can help you get more nutrients in your body.
2. Have well-balanced meals. Make sure each of the two meals includes complex carbs, high-fiber food, and protein-rich foods. These well-balanced meals will help you replenish your energy.
3. Drink plenty of fluids. You can also do this by eating water-dense fruits or soups. The goal is to consume the equivalent of 8 cups of water to avoid dehydration. I know it’s hard, but try to limit the caffeine, which can stimulate water loss.
4. Cut down on processed foods and those with refined carbs such as sugar and white flour. They don’t have many nutrients and will not give you the energy and nutrition your body is craving.
5. Break your fast with dates and water. An average serving of dates has 31 grams of carbs. That will give you the right amount of energy after a long day of fasting. They have high levels of fiber for digestion, and are packed with potassium, magnesium, and Vitamin B.

Suhoor Ramadan Recipes

Suhoor is a great time to enjoy breakfast recipes. Especially recipes that will keep you feeling energized and full throughout the day. Because this meal happens so early, I recommend preparing as much as you can the night before, so it’s ready to enjoy when you wake up without prep work. These are some of my favorite Ramadan recipes to start the day with.

Oatmeal Recipes

My favorite suhoor recipes to prepare during the month are simple oatmeal dishes that come together quickly or can be prepared ahead of time for a quick breakfast.

Egg-Based Recipes

If you’re looking for something warm and savory and loaded with protein, try a quick breakfast of scrambled eggs. Scrambled eggs take a couple of minutes to cook, will fill you up for the day, and don’t require any ingredients aside from olive oil (or butter), salt, and pepper. But if you’re looking for other suhoor recipes with eggs, you’ll love these:

Smoothie Recipes

For an even quicker breakfast, I like to switch things up with an easy smoothie recipe. I like to have some frozen bananas, strawberries, and other fruits in my freezer, so I can avoid using ice, and these smoothie suhoor recipes come together in a few short minutes.

Traditional Middle-Eastern Breakfast Recipes

Finally, the most nostalgic Ramadan recipes for breakfast for me are always the Middle Eastern ones. These are more common on weekends with family as they require more prep. As with all other suhoor recipes, though, a little prep the night before goes a long way, so do as much as you can the night before.

Iftar Ramadan Recipes

When it’s time to break your fast, you can have your pick of so many different foods to eat. Below, I share some traditional iftar recipes we typically eat during this month broken up into appetizers, salads, soups, traditional stews, accompanying sides, vegetarian, main proteins, and finishing off with sweet Ramadan food ideas.

Ramadan Appetizers

Sometimes I dive right into the main meal, while other times, I start iftar with appetizers to set the stage for a satisfying dinner. From classic hummus to savory hand pies, these flavorful bites are a great way to break my fast. If that’s you too, consider these options:

Salad Recipes

Anytime I want a lively and vibrant iftar, I make sure to include salads in my Ramadan meal plan. These delicious iftar ideas add a burst of flavor and texture, giving me a healthy start to breaking my fast.

Ramadan Soup Recipes

I love warming up my evenings with a comforting, hearty, and easy bowl of soup. These Ramadan soup recipes make the perfect iftar and pair wonderfully with other easy Ramadan recipes.

One-Pot Stew Recipes

At least once a week during Ramadan, you’ll find me and many others who are fasting during this month, preparing a type of stew dish. They are generally tomato broth-based stews that are made by sauteing garlic and cilantro with veggies, meat, or chicken and then served over a side dish like rice. I have many variations of this hearty traditional Arabic stew recipe below, so you can try something different each week!

Side Dish Iftar Recipes

I like to round off my Ramadan meal plan with side dishes that complement hearty iftar stews. From rice-based sides to simple pasta, these dishes add the perfect balance of textures and flavors to complete the meal. For traditional side dishes to break the fast, I love including some of these options:

Chicken Recipes for Ramadan

My Ramadan meal plan isn’t complete without delicious chicken recipes. I love how versatile chicken is – it can be grilled on skewers, marinated with bold spices, or cooked into hearty stews. These iftar recipes with chicken add flavor, nutrition, and a great protein boost to my Ramadan spread.

Other Main Ramadan Food Ideas

If you’re looking for protein-rich meals that go beyond chicken but have big flavor, you must try these tasty entrees. I always try to have a handheld option that I can make with pita bread stuffed with veggies and a generous drizzle of garlic sauce or tahini sauce over it. You can also try one of these easy Ramadan recipes and pair it with a delicious side for a complete meal.

Favorite Ramadan Desserts

Fasting all day always leaves me craving something sweet, so I make sure to save a little room for dessert. Whether it’s the rich sweetness of a dessert or the simplicity of a nourishing drink, these Ramadan food ideas always satisfy my sweet tooth. Here are some delicious treats and drinks to enjoy after breaking your fast:

Frequently Asked Questions

For more similar roundup of recipes, be sure to check out: Best Lebanese Recipes, Best Recipes for Father’s Day, Recipes Using Oats, and Vegetarian Dinner Recipes.

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