Sahur is an important mealtime during Ramadan. Without proper nutrition, your body can feel weak, it may be harder to concentrate, and you can get hungry long before the Maghrib call to prayer.
Many people think that preparing a healthy sahur menu is complicated. In fact, there are plenty of recipe options you can make in a short time while still being highly nutritious. From warm soups and simple stir-fries to healthy rice-free sahur meals that are perfect for those who are on a diet.
Here are 15 healthy and easy-to-make sahur menu ideas you can try during Ramadan, complete with ingredients and step-by-step instructions.
15 Healthy and Easy-to-Make Sahur Menu Ideas
Preparing a nutritious sahur meal doesn’t have to involve expensive ingredients or complicated cooking methods. Here are some recipe ideas you can rely on for your everyday sahur meals.
1. Chicken Soup
Chicken soup has long been a favorite healthy sahur dish among Indonesian families. This warm, comforting soup is rich in protein from chicken and also provides fiber from a variety of vegetables, while being relatively quick and easy to prepare.
Ingredients:
- 150 grams of chicken breast fillet
- 3 chicken feet
- 1 chicken roll (chicken roulade), sliced
- 1 stalk celery, leaves only
- 2 medium potatoes, diced
- 2 small carrots, diced
- 5–6 cabbage leaves
- Salt and pepper to taste
How to Make:
- Boil the chicken feet and chicken breast until the water comes to a boil. Skim off any white or brownish impurities that rise to the surface from the chicken bones.
- Remove the chicken breast once it is cooked, let it cool, then cut it into cubes and return it to the broth.
- Add fried garlic, pepper, and salt.
- Add the diced potatoes and carrots, then cook until they become tender.
- Add the sliced chicken roulade and celery leaves, turn off the heat, and serve.
2. Capcay
Capcay is a healthy sahur dish that can help prevent fatigue, and you can prepare the ingredients the night before to make cooking during sahur quicker and more convenient.
Ingredients:
- 2 carrots, sliced
- 50 grams baby corn
- 3 cloves garlic, crushed
- 3 cm ginger, crushed
- 2 stalks scallions, thinly sliced
- 150 grams cauliflower, boiled until cooked
- 150 grams broccoli, boiled until cooked
- 12 medium shrimp
- 100 ml AQUA water
- 1 tsp cornstarch, dissolved in a little AQUA water
- 2 tbsp cooking oil, 2 tbsp oyster sauce,1 tbsp sesame oil
- 1 tsp ground pepper, 1 tsp salt
How to Make:
- Heat the cooking oil, then add the garlic and ginger. Sauté until fragrant.
- Add the shrimp and oyster sauce, then stir well until evenly combined.
- Add the cornstarch mixture and stir until the sauce thickens.
- Add the carrots, baby corn, scallions, cauliflower, and broccoli.
- Cook briefly, then remove from heat and serve warm.
3. Stir-Fried Green Beans with Shrimp
Stir-fried green beans with shrimp is a nutritious healthy sahur recipe that can be prepared in under 15 minutes. If you are allergic to shrimp, you can replace it with meatballs, sausages, or diced chicken breast fillet.
Ingredients:
- 150 grams shrimp, peeled as preferred
- 100 grams green beans, cut diagonally
- 1 carrot, cut into long strips
- 1 bay leaf
- 2 cm galangal
- 2 cloves garlic, thinly sliced
- 3 shallots, thinly sliced
- 1/2 tsp sugar, 1/2 tsp salt
How to Make:
- Heat the cooking oil, then sauté the garlic, shallots, galangal, and bay leaf until fragrant.
- Add the shrimp and cook until they turn golden.
- Add the carrots and green beans, then cook until they are halfway tender.
- Season with sugar and salt, stir well, then serve.
4. Potato and Tofu Stew
This healthy sahur menu is a more budget-friendly alternative to beef stew, while still being delicious and filling. Potatoes and tofu are both rich in carbohydrates and plant-based protein, making them a good source of energy during fasting.
Ingredients:
- 1/2 kg potatoes, cut into large cubes
- 2 large pieces of white tofu, cut into cubes
- small sachets sweet soy sauce
- 12 shallots, thinly sliced
- 12 cloves garlic, thinly sliced
- 3 stalks celery, thinly sliced
- 1 large tomato, sliced
- Salt, pepper, nutmeg, and AQUA water to taste
How To Make:
- Fry the shallots first, then separately fry the tofu and potatoes until half-cooked. Remove and set aside.
- Blend the garlic, nutmeg, and pepper, then sauté until fragrant.
- Add enough AQUA water and bring it to a boil.
- Add the potatoes and tofu. Then add the tomatoes, celery, sweet soy sauce, and salt.
- Cover and let it simmer until the flavors are well absorbed. Add fried shallots, stir well, and turn off the heat.
5. Water Spinach with Quail Eggs
Water spinach with quail eggs is a healthy sahur option that can help prevent fatigue. It is rich in iron from the water spinach and protein from the quail eggs. Be sure to consume it immediately after cooking to enjoy its nutritional value at its best.
Ingredients:
- 8 quail eggs, boiled and peeled
- 3 bunches water spinach (kangkung), cleaned and cut
- 1 tbsp fermented soybean paste (tauco), 1 tsp fish sauce
- 3/4 tsp salt, 1/4 tsp pepper, 3/4 tsp sugar
- 50 ml AQUA water
- 2 cloves garlic, 4 shallots
- Chili to taste
How to Make:
- Blend the garlic, shallots, chili, and tauco until smooth.
- Sauté the blended spices until fragrant, then add the water spinach and stir-fry until slightly wilted.
- Add the boiled quail eggs, salt, fish sauce, sugar, pepper, and AQUA water. Stir well and cook until everything is evenly combined and fully cooked.
6. Rolled Omelet
Rolled omelet is a budget-friendly and easy-to-make sahur menu that you can customize with whatever vegetables you have at home.
Ingredients:
- 4 eggs
- 1 clove garlic
- Cauliflower, as needed
- 2 carrots, grated
- 1 tsp salt, 1/2 tsp pepper
- 1 stalk scallion, 1 tsp seasoning powder
How to Make:
- Chop and combine all vegetables in a bowl. Slice the garlic and scallion.
- Beat the eggs together with all the prepared ingredients and seasonings.
- Cook the egg mixture on a pan over medium heat.
- When it is almost set, gently roll the egg to form a neat roll.
- Cook until fully done, then remove and serve.
7. Stir-Fried Water Spinach
Stir-fried water spinach is another delicious and quick healthy sahur option that can be served in just a few minutes. The sweet soy sauce adds flavor while also giving an extra boost of energy to start your fasting day.
Bahan: Ingredients:
- 2 bunches water spinach
- 7 cloves garlic, 7 shallots
- 6 chilies
- 2 tomatoes
- Sweet soy sauce to taste
- AQUA water as needed
How to Make:
- Sauté the garlic, shallots, chilies, and tomatoes until fragrant.
- Add the spinach, AQUA water, and sweet soy sauce to taste.
- Stir well and cook until the water spinach is wilted but still bright green. Taste and serve.
8. Clear Vegetable Soup
Clear vegetable soup is a warm, light, and fiber-rich sahur dish made with spinach and sweet corn. It’s perfect to enjoy with rice in the early morning because it’s easy to digest and won’t make your stomach feel too heavy.
Ingredients:
- 2 carrots
- 3 bunches spinach
- 3 sweet corns
- 4 stalks celery
- 1/2 chayote
How to Make:
- Bring AQUA water to a boil in a pot.
- Add the corn, carrots, and chayote (previously washed).
- Season with a little sugar and salt.
- Once the carrots start to soften, add the spinach and celery.
- Stir briefly and the clear vegetable soup is ready to serve.
9. Banana Oatmeal
Banana oatmeal is a healthy rice-free sahur option that’s very practical to prepare and perfect for those who are on a diet. Oatmeal contains soluble fiber that helps slow down energy release, keeping you full for longer.
Ingredients:
- Oatmeal, as needed
- 1 Ambon banana, sliced as desired
- Honey or cinnamon (optional topping)
How to Make:
- Cook the oatmeal with AQUA water according to the recommended serving instructions, stirring until well combined.
- Pour into a bowl and add sliced banana on top.
- Top with honey or cinnamon if desired, then serve.
10. Stir-Fried Broccoli
Broccoli is rich in fiber, vitamin C, and calcium, making it a great vegetable dish for sahur. Stir-fried broccoli is quick to cook and still tastes delicious even with simple seasoning.
Ingredients:
- 450 grams broccoli
- 5 red chilies
- 1 tsp chicken stock powder
- 2 tbsp sweet soy sauce
- 3 cloves garlic
- AQUA water as needed
How to Make:
- Cut the broccoli and soak it in AQUA water for 5 minutes to clean it.
- Sauté the chilies and garlic until fragrant.
- Add the broccoli, sweet soy sauce, and chicken stock powder.
- Stir well and cook until the broccoli is tender but still crisp.
11. Brown Rice Steamed Rice
Brown rice steamed rice is a nutritious sahur option that contains more complex carbohydrates compared to regular white rice. Its soft texture also makes it easy to digest, so your stomach won’t feel too heavy after eating.
Ingredients:
- 150 grams brown rice, rinsed
- 500 ml AQUA water
- 1/2 tsp salt
- Side dish: shredded chicken or boiled egg
How to Make:
- Place the rice and AQUA water into a small pot or rice cooker.
- Add salt, then cook until the rice becomes soft and fluffy.
- Serve with your choice of side dish such as seasoned shredded chicken or boiled eggs.
12. Mung Bean Porridge
Mung bean porridge is a nutritious sahur menu rich in plant-based protein, iron, and folate. This traditional dish also helps maintain stable blood sugar levels throughout your fasting day.
Ingredients:
- 200 grams mung beans, soaked overnight
- 3 tbsp palm sugar, finely sliced
- 1 pandan leaf
- 400 ml diluted coconut milk
- AQUA water as needed
- A pinch of salt
How to Make:
- Boil the soaked mung beans until they become soft and start to split.
- Add palm sugar, pandan leaf, and a pinch of salt. Stir well.
- Pour in the diluted coconut milk and cook over low heat while stirring continuously to prevent the coconut milk from curdling.
- Remove from heat and serve warm.
13. Vegetable Scrambled Eggs
Vegetable scrambled eggs are one of the fastest sahur meals you can make—it takes no more than 10 minutes. With high protein from eggs and fiber from vegetables, this dish is a perfectly balanced, nutrient-packed sahur option.
Ingredients:
- 3 eggs, beaten
- 1/2 onion, thinly sliced
- 1 stalk scallion, sliced
- 1/2 tomato, diced
- Salt and pepper to taste
- 1 tbsp cooking oil
How to Make:
- Heat the cooking oil and sauté the onion until fragrant and softened.
- Add the tomato and scallion, then stir briefly.
- Pour in the beaten eggs and season with salt and pepper.
- Stir gently to create a soft scrambled texture until the eggs are fully cooked. Serve immediately.
14. Tofu Spinach Soup
Tofu spinach soup is a healthy, light sahur dish that combines protein from tofu and iron from spinach in one warm and nourishing bowl. It’s perfect for early morning sahur as it feels refreshing and not too heavy on the stomach.
Ingredients:
- 2 pieces white tofu, diced
- 2 bunches spinach, leaves only
- cloves garlic, crushed
- 1/2 tsp vegetable stock powder
- Salt and pepper to taste
- 500 ml AQUA water
How to Make:
- Bring AQUA water to a boil, then add the crushed garlic.
- Add the tofu, followed by vegetable stock powder, salt, and pepper.
- Once the tofu is cooked, add the spinach and cook briefly until wilted.
- Remove from heat and serve warm.
15. Ginger Steamed Chicken
Ginger steamed chicken is a healthy sahur option that’s great for a diet, low fat but high protein. Ginger also provides a warming effect, which is especially helpful when waking up early for sahur.
Ingredients:
- 200 grams skinless chicken breast
- 3 cm ginger, grated
- 2 cloves garlic, mashed
- 1 tsp soy sauce
- 1/2 tsp ground pepper
- Salt to taste
How to Make:
- Coat the chicken breast with grated ginger, mashed garlic, soy sauce, pepper, and salt.
- Let it rest for 10 to 15 minutes so the flavors absorb well.
- Steam the chicken for 20 to 25 minutes until fully cooked.
- Serve with white rice or brown rice and boiled vegetables.
Healthy No-Rice Sahur Menu Options
or those who prefer a sahur without rice, whether for dieting or simply to add variety, several of the dishes above can already be your go-to choices. Here is a quick summary of the best healthy no-rice sahur menu options you can mix and match:
- Banana Oatmeal: A high-fiber complex carbohydrate source that keeps you full longer.
- Mung Bean Porridge: Rich in plant-based protein and iron, perfect for a nutritious rice-free sahur.
- Vegetable Scrambled Eggs with Whole Wheat Bread: A combination of protein and fiber for long-lasting energy.
- Ginger Steamed Chicken: High in protein, low in fat, ideal for a diet-friendly sahur.
- Tofu Spinach Soup: Light on the stomach yet still highly nutritious.
Tips for a Healthy Sahur Menu to Stay Energized
Choosing the right sahur menu alone is not enough if you don’t pay attention to how you consume it. Here are some important tips to help keep your body energized and prevent fatigue throughout the fasting day.
1. Pay Attention to Nutritional Balance
During sahur, make sure the meal you consume is truly well-balanced in nutrients. Don’t forget to include protein, iron, magnesium, and potassium from sources such as nuts, spinach, citrus fruits, or bananas.
2. Choose Healthy Complex Carbohydrates
To stay full for longer, consume foods that are high in fiber and complex carbohydrates such as brown rice or oatmeal. Complex carbohydrates help regulate the slow release of energy, so your body doesn’t feel weak quickly.
It’s important to note that carbohydrates are the body’s most easily metabolized source of energy. However, make sure to balance your carbohydrate intake with protein from both animal sources (beef, eggs, seafood) and plant sources (tempeh, tofu, broccoli).
3. Add Fruits and Vegetables
Always include fruits and vegetables in your daily healthy sahur menu as a source of vitamins and minerals to help maintain your immune system. If you have a history of acid reflux, it’s best to avoid acidic fruits, as they may trigger irritation.
4. Stay Properly Hydrated
Even though you will be fasting for about 14 hours, make sure your body stays hydrated by drinking enough water during sahur. When you wake up, drink one glass of water, then have another glass before the end of sahur.
Drinking enough water from iftar until sahur helps keep your body energized, supports a healthy immune system, maintains stable body temperature and normal blood pressure, and improves focus. Learn more about why water is so important during fasting.
5. Avoid Oily and Spicy Foods
Foods that are too oily, such as excessive fried foods or thick coconut milk dishes, can cause bloating and slow down digestion. Similarly, overly spicy foods may trigger stomach discomfort during fasting. Choose healthier cooking methods such as steaming, boiling, or stir-frying with minimal oil instead.
That’s 15 healthy and nutritious sahur menu ideas you can try during this Ramadan. In addition to meeting your nutritional needs, don’t forget to always meet your healthy drinking water needs during sahur with at least 2 glasses of AQUA.
From iftar until sahur, make sure to drink #AQUAfirst. Naturally created, 100% PURE natural mineral water for this holy month.
