10 Best Indian Breakfasts For Weight Loss In Summer

Summer means you’re hungry, but not enough to crave heavy breakfasts. What we truly need during this season is a light yet filling meal that keeps us energized while also cooling our bodies.

This article considers exactly that and covers the best options for Indian breakfast for weight loss for summer, helping you enjoy your meals while cutting off calories!

10 Healthy Indian Breakfast Recipes for Weight Loss

1. Idli

Idli is a great breakfast option for a weight loss diet plan, especially in summer, as it is light and easy to digest. You can choose from rava idli, oats idli, or rice flour idli—all of which are healthy and low in fat. 

Since idlis are steamed, they make for a nutritious, oil-free meal that provides good carbs for energy without making you feel too full. Two idlis contain around 70-100 calories, depending on the type. For the best taste and added nutrition, pair them with coconut chutney, mint chutney, or tomato chutney.

Idli Recipe for Weight Loss

Ingredients:

• 1 cup rava/oats/rice flour
• ½ cup curd
• ½ tsp salt
• 1 tsp eno/baking soda
• Water as required

Instructions:

1. Mix rava/oats/rice flour with curd and a little water to make a smooth batter.
2. Let it rest for 10-15 minutes.
3. Add salt and eno/baking soda, mix well.
4. Pour the batter into greased idli molds.
5. Steam for 10-12 minutes until soft and fluffy.
6. Serve hot with your choice of chutney.

2. Vegetable Besan Chilla

Vegetable Besan Chilla is the most loved Indian breakfast for weight loss. Made from besan (gram flour), it is rich in protein, low in calories, and gluten-free, making it a great option for a healthy start to the day. Adding vegetables like carrots, tomatoes, and capsicum boosts its nutrition, while ingredients like soya or blended pulses such as moong dal can further increase its protein content. 

One medium-sized besan chilla contains around 120 calories. For a healthier version, prepare it using a small amount (half a spoon) of healthy oils like olive oil or ghee.

Besan Chilla Recipe for Weight Loss

Ingredients:

• 1 cup besan (gram flour)
• ½ cup finely chopped vegetables (carrot, tomato, capsicum, onion)
• ½ teaspoon turmeric powder
• ½ teaspoon cumin seeds
• ½ teaspoon red chili powder (optional)
• ½ teaspoon ajwain (carom seeds) – aids digestion
• Salt to taste
• ½ cup water (adjust as needed)
• ½ teaspoon olive oil or ghee (for cooking)
• Fresh coriander leaves (chopped)
• 1 tablespoon curd (optional, for softness)

Instructions:

1. In a mixing bowl, add besan, chopped vegetables, and all the spices.
2. Slowly add water while stirring to form a smooth batter (ensure there are no lumps).
3. Add curd (if using) and mix well. Let the batter rest for 5-10 minutes.
4. Heat a non-stick pan and lightly grease it with olive oil or ghee.
5. Pour a ladleful of batter onto the pan and spread it evenly into a thin circle.
6. Cook on medium flame for 2-3 minutes, then flip and cook the other side until golden brown.
7. Serve hot with mint chutney or low-fat curd.

3. Paneer Paratha Recipe for Weight Loss

Paneer paratha is a protein-rich and filling breakfast option for a summer weight loss diet. Instead of regular wheat flour, you can make it healthier by using multigrain flour, ragi, or millet flour. To boost nutrition and taste, add leafy greens like spinach (palak) or fenugreek (methi), and vegetables like grated carrot, beetroot, onion, or tomato.

Ingredients:

• 1 cup whole wheat flour (or ragi/multigrain flour)
• ½ cup crumbled paneer (low-fat)
• ¼ cup finely chopped spinach/methi (optional)
• ¼ cup finely grated carrot/beetroot (optional)
• ½ teaspoon cumin powder
• ½ teaspoon ajwain (carom seeds) – aids digestion
• ½ teaspoon red chili powder (optional)
• Salt to taste
• Water (as needed for kneading)
• ½ teaspoon ghee or olive oil (for cooking)

Instructions:

1. In a bowl, mix flour with water and knead it into a soft dough. Let it rest for 10 minutes.
2. In another bowl, mix crumbled paneer with chopped veggies, spices, and salt.
3. Divide the dough into small balls and roll each into a small circle.
4. Place a spoonful of the paneer mixture in the center, seal the edges, and roll it gently into a paratha.
5. Heat a non-stick tawa, cook the paratha on both sides, applying a little ghee or olive oil.
6. Serve hot with curd or mint chutney.

4. Poha

Whether you're short on time or just not in the mood to cook much on a summer morning, poha (also known as "batata poha") is the best Indian breakfast for weight loss. It is light yet nutritious, making it a great way to start your day. A bowl of poha contains only 180-220 calories, meaning you can enjoy it guilt-free.

For added taste and nutrition, season it with raisins or pomegranate. Pair it with curd or raita for a refreshing twist.

Poha Recipe

Ingredients:

• 1 cup flattened rice (poha)
• 1 small potato (chopped)
• 1 small tomato (chopped)
• 1 small onion (chopped)
• 1 tablespoon peanuts
• ½ teaspoon mustard seeds
• ½ teaspoon turmeric powder
• Salt to taste
• 1 green chili (chopped)
• 1 teaspoon lemon juice
• Coriander leaves for garnish

Instructions:

1. Wash poha in a colander and let it drain.
2. Heat oil in a pan, add mustard seeds, and let them splutter.
3. Add onions, green chili, and peanuts, and sauté until onions turn soft.
4. Add chopped potatoes and cook until soft. Then, add tomatoes.
5. Add turmeric and salt, then mix in the poha. Stir well and cook for 2-3 minutes.
6. Turn off the heat, add lemon juice, and garnish with coriander.
7. Serve hot with curd or raita.

5. Uttapam

Soft, fluffy, and loaded with veggies, uttapam is another South Indian breakfast perfect for a summer diet plan for weight loss. It is light, easy to digest, and super healthy. All you need is a rice-dal batter, some spices, and veggies to cook a delicious and fulfilling meal.

One medium-sized uttapam contains only 150-180 calories, making it an excellent choice for weight loss. Pair it with coconut chutney or sambar for a refreshing and wholesome meal.

Uttapam Recipe

Ingredients:

• 1 cup dosa/idli batter
• ½ onion (chopped)
• ½ tomato (chopped)
• ¼ cup capsicum (chopped)
• 1 green chili (chopped)
• ½ teaspoon cumin seeds
• Salt to taste
• ½ teaspoon ghee or olive oil for cooking

Instructions:

1. Heat a tawa and pour a ladleful of dosa batter, spreading it slightly.
2. Sprinkle chopped onions, tomatoes, capsicum, green chili, and cumin seeds on top.
3. Drizzle a little ghee or olive oil and cook on low heat until the bottom turns golden brown.
4. Flip and cook the other side for a few minutes.
5. Enjoy it hot with coconut chutney or sambar.

6. Tofu Sandwich with Mint Chutney

If you're an active gym-goer or love having bread and butter after your morning workout, why not try this protein-rich tofu sandwich instead? It's a great alternative to regular butter toast and is light yet filling, making it ideal for an Indian diet for weight loss in summer.

One tofu sandwich contains around 220-250 calories and is rich in protein, which helps keep you full for longer. If tofu isn't available, you can use paneer in this Indian breakfast recipe.

Weight-loss Friendly Tofu Sandwich Recipe

Ingredients:

• 2 slices whole wheat/multigrain bread
• ½ cup tofu (crumbled or sliced)
• ½ teaspoon black pepper
• ½ teaspoon chaat masala
• ½ teaspoon olive oil or butter
• 2 tablespoons mint chutney
• 1 small cucumber (sliced)
• 1 small tomato (sliced)

Instructions:

1. Heat a pan, add a little olive oil, and lightly toast tofu with black pepper and chaat masala.
2. Spread mint chutney on both slices of bread.
3. Place the tofu slices, cucumber, and tomato between the bread slices.
4. Grill or toast the sandwich lightly.
5. Have it with extra mint chutney or buttermilk.

7. Dosa

Just like Uttapam, but made with a thin batter and no added veggies, dosa is another most loved Indian breakfast for weight loss. It is a light, low-calorie, easy-to-digest and gut-friendly breakfast recipe. 

You can keep it thin and crispy or a bit thick and soft as you like. Garnish it with coriander and enjoy it with a side of chutney for a flavorful meal.

For a tangy twist, you can sprinkle sambar masala on top while cooking. For a summer-friendly weight loss diet, have 2 plain dosas with coconut chutney or tomato chutney in the morning.

Dosa Recipe

Ingredients:

• 1 cup dosa batter (fermented)
• ½ teaspoon salt (if not already in batter)
• ½ teaspoon ghee or olive oil for cooking
• 1 teaspoon chopped coriander (optional)
• ½ teaspoon sambar masala (optional, for extra flavor)

Instructions:

1. Heat a tawa (griddle) and lightly grease it with ghee or olive oil.
2. Pour a ladleful of batter and spread it thin in a circular motion.
3. Sprinkle coriander or sambar masala on top (if using).
4. Cook until the bottom turns golden brown and crisp.
5. Flip if needed and cook briefly.
6. Eat it with chutney of your choice.

8. Upma

This Indian breakfast for weight loss is a low-calorie dish that can be prepared with various millets like semolina (suji), ragi, bajra, jowar, or quinoa.

Plus, it is versatile, so you can add any vegetables of your choice. The best thing about this Indian summer breakfast recipe is that it is quick to make, keeps you full until lunchtime, and provides sustained energy without feeling too heavy.

Upma Healthy Recipe

Ingredients:

• 1 cup semolina (or millet of choice)
• 1 small onion, finely chopped
• 1 small carrot, finely chopped
• ½ cup green peas
• 1 teaspoon mustard seeds
• 1 teaspoon cumin seeds
• 1-2 green chilies, chopped
• 1 sprig curry leaves
• 2 cups water
• 1 tablespoon oil or ghee
• Salt to taste
• Coriander leaves for garnish
• Lemon juice (optional)

Instructions:

1. Heat oil in a pan, add mustard seeds, cumin seeds, curry leaves, and green chilies. Sauté for a few seconds.
2. Add chopped onions, carrots, and peas. Cook until slightly soft.
3. Add semolina and dry roast for 2-3 minutes until aromatic.
4. Pour in water, add salt, and stir continuously to avoid lumps.
5. Cover and cook on low heat for 3-4 minutes until the water is absorbed.
6. Garnish with fresh coriander leaves and a squeeze of lemon juice.
7. Enjoy it hot with coconut chutney or buttermilk.

9. Moong Dal Cheela

Moong dal is known to be the best lentil for digestion, making it an ideal breakfast for summer when digestion tends to slow down due to the heat. It is also perfect for weight loss, as it is rich in protein and fiber, keeping you full for longer and preventing unnecessary cravings.

Plus, this Indian summer breakfast recipe has excellent nutritional values like iron, magnesium, and B vitamins, which further improves metabolism and overall health, making it a must-have choice.

Pair it with mint chutney or curd for a nutritious breakfast.

Moong Dal Cheela Recipe

Ingredients:

• 1 cup moong dal (soaked for 4-5 hours)
• 1 green chili, finely chopped
• ½ inch ginger, grated
• ½ teaspoon cumin seeds
• Salt to taste
• ½ cup finely chopped coriander leaves
• ½ cup finely chopped onions (optional)
• Water as needed
• 1 teaspoon oil or ghee for cooking

Instructions:

1. Drain and grind the soaked moong dal into a smooth batter using little water.
2. Add chopped chili, ginger, cumin seeds, salt, and coriander leaves to the batter. Mix well.
3. Heat a non-stick pan and lightly grease it with oil or ghee.
4. Pour a ladle of batter and spread it thinly like a dosa.
5. Cook on medium heat until golden brown, then flip and cook the other side.
6. Serve hot with mint chutney or a bowl of fresh curd.

10. Sattu Sharbat 

Sattu is known to have high protein, fiber, and essential minerals, making it a perfect addition to an Indian breakfast for weight loss. It is light on the stomach, promotes digestion, and provides an energizing start to the day. Plus, it keeps you full for longer, preventing unhealthy snacking.

You can make it using water or buttermilk. 

Sattu Sharbat Recipe

Ingredients:

• 2 tbsp sattu (roasted gram flour)
• 1 glass cold water/Buttermilk
• 1 tsp lemon juice
• ½ tsp roasted cumin powder
• ½ tsp black salt (or as per taste)
• 1 tsp honey or jaggery (optional)
• Ice cubes (optional)
• Mint leaves for garnish

Instructions:

1. In a glass, add sattu and a little water. Stir well to avoid lumps.
2. Add the remaining water/a glass of buttermilk, lemon juice, cumin powder, black salt, and honey/jaggery (if using).
3. Mix everything well until smooth.
4. Add ice cubes if desired and garnish with mint leaves.
5. Enjoy!

Final Thoughts

These healthy Indian breakfast recipes for weight loss are sure to support your weight loss goals while fulfilling your summer cravings. They are light, low in calories, and full of essential nutrients to keep you healthy and energized throughout the day.

At Aura The Diet Clinic, we provide customized weight loss diet plans and easy-to-prepare, delicious weight loss recipes. If you're someone who wants to lose weight without giving up the foods you love, contact us now!