Eat healthy during Ramadan this year with easy healthy Ramadan recipes that are just as delicious as traditional Ramadan food! If you're looking to eat healthy for Ramadan 2025 you came to the right place!
Ramadan is a time of looking inward and practicing mindfulness through fasting and giving back to those in need. It is the holy month for Muslims all over the world. Each evening, fasting is broken with delicious food and good company.
There is nothing better than home cooked food for Ramadan! Follow some of the easy Ramadan recipes below that all have healthy ingredients or healthy options for you!
My Ramadan experience is with my Jordanian family, so depending on your country, your foods may be different for Ramadan! I take traditional Arabic meals and add healthy ingredients to them!
Do you love Arabic food and want to learn how to make delicious authentic Arabic recipes at home? Make sure to read my complete guide on Cooking Arabic Food at Home!
WHAT FOODS FOR RAMADAN ARE HEALTHY?
Whether it is your Suhoor before the sun rises, or you Iftar when the sun sets, make sure you are choosing whole foods first. For a very successful Ramadan where you're not feeling tired all day long, the food you eat will make a huge difference.
HOW TO EAT HEALTHY DURING RAMADAN, TIPS FROM A REGISTERED DIETITIAN
Healthy eating during Ramadan 2023 does not need to be hard and can still include all of your favorite delicious treats!
My top 7 tips for a Healthy Ramadan are:
- Drink plenty of water, at least 8-10 cups split between Suhoor and Iftar
- Add fruits and vegetables to your plate first, at least 6-8 cups between Suhoor & Iftar
- Eat high quality protein!
- Choose whole grains over white bread and white rice
- Eat Fruit for Dessert most evenings!
- Wake up for Suhoor!
- Get enough high quality sleep, at least 8-9 hours per night.
Want a simple way to boost your gut health? Try my delicious and Gut Healing Bone Broth Recipe! It slow cooks for 40 hours and is packed with gut healthy gelatin and collagen! You can drink it as is or use it to cook your rice for an ultra healthy bone broth rice!
Healthy Ramadan Tip #1: Drink plenty of water!
Skip the sweet sugary drinks and teas after dinner. I know how delicious that post dinner Arabic tea is, but not only does it have caffeine, but it is typically made with a lot of sugar.
Aim for 8-10 cups of pure plain filtered water. I recommend drinking half of the water at Suhoor, and the other half at Iftar so your body isn't hit with so much water to process all at once.
If you're in charge of making the food and drinks for the house, or you want to surprise your family with a delicious Ramadan drink that is also healthy, try my Pomegranate Drink!
Healthy Ramadan Tip #2: Load up your plate with Veggies!
The best thing you can do at the Ramadan dinner table is to load half your plate with veggies! Most big Arabic Meals are served with a delicious Arabic salad, so pile that salad onto your plate first.
Eating a lot of fruit and vegetable is especially important if you are trying to lose weight during Ramadan. Aim for at least 6-8 cups of fruits and vegetables. I recommend eating about 3 cups at Suhoor, this could be fruits inside a smoothie, and 3-4 cups at Iftar.
If there is no salad, look for a soup, as most traditional Arabic soups, like Shorbat Adas, are made with healthy lentils. You can also add hummus to your plate which is loaded with high fiber and gut healthy chickpeas!
Healthy Ramadan Tip #3: Eat High Quality Protein!
Healthy protein and fats are essential for weight loss, and keeping you full for longer. Make sure half your plate has vegetables and then a quarter of your plate has protein. Stay away from greasy and fried meats as these will impair your digestion.
Healthy Ramadan Tip #4: Choose Whole Grains
Whole grains are another healthy food option during Ramadan that will not only keep you full for longer but also help support weight loss. Choose brown rice, freekeh, couscous, bulghur, and whole wheat pita bread whenever possible.
Half your plate should be fruits and vegetables, a quarter protein, and a quarter for your grains.
Healthy Ramadan Tip #5: Choose Fruits For Dessert!
I know how tempting that basbousa, quatayef, baklava, and everything in between can be! I'm not saying that you have to completely say no to decadent Arabic desserts every single night of Ramadan to be healthy.
In fact, long term healthy eating definitely includes dessert! But be mindful of the sweets you are eating. If you opt for the sweet Arabic tea one night, eat fruit as your dessert instead of the quatayef. And then another night if you eat quatayef, skip the sweet teas and other desserts.
Healthy Ramadan Tip #6: Wake up for a healthy Suhoor
Eating a healthy Suhoor Ramadan breakfast can really make a huge difference on your energy and performance throughout the day. Waking up for Suhoor is also super important if you have medications to take so set your alarm the night before!
Healthy Ramadan Breakfast Ideas:
- Date Shake or a Smoothie
- Eggs with Cheese & Vegetables
- Avocado Toast
- Whole Milk Greek yogurt with Fruit
- Breakfast Salad with Nuts
If you don't have time to cook in the morning, or are struggling to get up, meal prepping overnight oatmeal or chia seed pudding is an excellent and healthy suhoor option. Browse through my Healthy Breakfast Recipes!
Healthy Ramadan Tip #7: High Quality Sleep!
Getting enough quality sleep may not seem like a top priority for Ramdan weight loss, but it is actually crucial to get enough sleep so your body has time to rest and repair!
When you get enough sleep, 8-9 restful hours per night, your chances for good gut health, good mental health, and weight loss improve drastically!
What is traditional Ramadan Food?
Traditional Ramadan food typically includes spiced rice, flat bread, meat, and salad. Some of the most famous and popular recipes to make during Ramadan are Mansaf, Dwali (Stuffed Grape Leaves), Maqluba, and Ouzi.
RAMADAN DAY 1: PALESTINIAN MUSAKHAN
Musakhan is one of the best healthy Ramadan recipes, as it has a whole grain (Shrak flatbread), vegetables (red onions), protein (chicken), and even healthy fats (pine nuts).
RAMADAN DAY 2: PALESTINIAN MAQLUBA
One of the most iconic, and in my opinion delicious Arabic meals is Maqluba! Maqluba (prounounced maklooobeh) is a delicious layered Arabic rice dish made with chicken or lamb, vegetables, and spicy rice.
RAMADAN DAY 3: PALESTINIAN STUFFED GRAPE LEAVES
My most favorite Arabic food is Dwali. Dwali are delicious rice stuffed grape leaves. Dwali are actually a healthy Ramadan dinner believe it or not as grape leaves are high in fiber!
RAMADAN DAY 4: OUZI RICE WITH ARABIC ROASTED CHICKEN
Ouzi rice with Roasted Chicken
Ouzi rice is SO delicious! It is a spicy Arabic rice mixed with ground lamb or beef, vegetables and topped with a delicious roasted chicken or lamb. If you're in charge of the cooking, you can easily make ouzi one of the healthiest Ramadan recipes by simply using brown instead of white rice.
RAMADAN DAY 5: GALAYET BANDORA
Galayet bandora is an excellent healthy Ramadan recipe for busy weeknights! This easy Ramadan recipe comes together much quicker than other traditional Ramadan recipes.
RAMADAN DAY 6: ARABIC SPICED SALMON WITH TOMATO SAUCE
This healthy Ramadan recipe is another easy one you can make this year! Each family uses difference spices depending on the country they are from so you can really get unique with your salmon!
RAMADAN DAY 7: ARABIC YELLOW CHICKPEA RICE WITH POMEGRANATE CHICKEN
Arabic Yellow Rice and Persian Pomegranate Chicken
My healthy Arabic yellow rice is made with hearty brown rice, healthy chickpeas, gut healthy bone broth and healing spices like turmeric!
RAMADAN DAY 8: ARABIC BUTTER COOKIES (GRAYBEH)
Arabic butter cookies! Also commonly called Graybeh, or Middle Eastern shortbread cookies. Graybeh is a delicious and easy to make Arabic cookie recipe with just a few simple ingredients! I made my Arabic butter cookies with pistachios, but you can use almonds too!
RAMADAN DAY 9: JORDANIAN BEDOUIN TEA
No Arabic meal is complete without Arabic tea drank with your friends and family! This is the best Jordanian Tea recipe you will ever make! Follow all my directions below and you will be drinking the most flavorful Arabic tea you have ever had.
RAMADAN DAY 10: JAJ MAHSHI (STUFFED CHICKEN)
Arabic stuffed chicken with rice recipe! Juicy tender chicken stuffed with flavorful middle eastern spiced rice. This stuffed chicken recipe is a must try!
RAMADAN DAY 11: FASOLIA WITH LEBANESE RICE
Fasolia with Lebanese Rice recipe also known as Middle Eastern Bean Stew. This is one of my favorite Arabic recipes to make in the winter time! Fasolia is a delicious Arabic lamb stew made with white beans, and a flavorful tomato based broth. It is served with fluffy delicious Lebanese rice, which is rice cooked with vermicelli noodles.
RAMADAN DAY 12: SANIYA JAJ (POTATO CHICKEN BAKE)
Arabic Baked Chicken Recipe! Whether you know it as Arabic roasted chicken with vegetables, or in Arabic, Saniya Jaj, this is a delicious Middle Eastern Chicken and Potato bake that comes together in minutes!
RAMADAN DAY 13: ROSE MILK CAKE
Rose Milk Cake! A delicious and fragrant vanilla cake infused with a rose milk syrup. My rose milk cake is the perfect dessert to impress your guests!
RAMADAN DAY 14: SFIHA
Sfiha or sfeeha. Also known as Arabic Pizza. Sfiha is a homemade crispy dough topped with a flavorful beef or lamb and Arabic spices. It is sometimes called Laham Bi Ajeen, which literally translates to meat ("lah-am") with ("bi") dough ("3ajeen") in Arabic.
RAMADAN DAY 15: CHICKEN KABSA
Delicious and surprisingly easy Chicken Kabsa! I love making tasty Arabic food recipes at home and chicken kabsa is definitely a new favorite!
RAMADAN DAY 16: SHORBAT ADAS
Jordanian Lentil Soup. Shorbat Adas, or Arabic red lentil soup, is a traditional Middle Eastern drinking Soup. My simple shorbat adas recipe is super easy to make, filling, and warming on a chilly day!
RAMADAN DAY 17: OUZI LAMB
Ouzi Lamb. Learn how to cook the best Arabic lamb meat and rice. Ouzi is a delicious Arabic spiced rice made of rice, ground beef or lamb, and topped with marinated and slow cooked lamb.
RAMADAN DAY 18: CRISPY WALNUT BAKLAVA
Homemade Arabic Walnut Baklava. Homemade walnut baklava is an easy Arabic dessert recipe you can make right at home! All you need to make this delicious crispy flaky Arabic baklava recipe is phyllo dough, butter, walnuts, cinnamon, and honey syrup!
RAMADAN DAY 19: FLUFFY ARABIC HUMMUS
Authentic Arabic Hummus. Light and fluffy, this Arabic hummus is whipped to perfection. I made my hummus recipe dozens and dozens of times to give you the most perfect creamy and flavorful hummus recipe out there!
RAMADAN DAY 20: BASBOUSA WITH CREAM
Basbousa with cream (Arabic Semolina Cake). بسبوسة بالقشطة Also called basbousa with kashta (qashta) is a delicious layered cake made with a moist semolina flour cake and filled with a puck cream filling. Basbousa is topped with a fragrant and delicious rosewater or orange blossom water syrup and served with chopped pistachios and shredded coconut.
RAMADAN DAY 21: STUFFED DATES
Arabic stuffed dates meet American girl scout samoa cookies for a healthy no bake treat! My samoa cookie stuffed dates are filled with creamy cashew butter, and coconut filling, then drizzled with extra dark chocolate.
RAMADAN DAY 22: QATAYEF
Qatayef also called atayef, is a delicious Arabic dessert made of a small pancake filled with whipped ricotta cream. Arabic Qatayef is served with a sweet fragrant rosewater orange blossom syrup.
RAMADAN DAY 23: PISTACHIO CARDAMOM CUPCAKES
Pistachio cardamom cupcakes with rosewater frosting! These Arabic inspired cupcakes use flavors from the Middle East like cardamom, fresh lemon, pistachio, and rosewater. I even added labneh in my rosewater frosting for a truly unique pistachio cupcake!
RAMADAN DAY 24: ARABIC CHOPPED SALAD
Arabic Chopped Salad (سلطة). My Arabic Chopped Salad recipe is super fresh and delicious! It is a staple side dish with many meals through the middle east and makes a great maqluba side salad or kabsa side salad!
RAMADAN DAY 25: NAAN WITH ZA'ATAR
Naan Bread with Za'atar. My soft and fluffy homemade naan bread is so easy to make and seasoned with flavorful Arabic Za'atar spices.
RAMADAN DAY 26: GOLDEN RED LENTIL SOUP
This golden red lentil soup recipe is super easy to make and amazing for your health! Red lentil soup is made with coconut milk, spinach, and other hearty ingredients. Read on below to see how incredibly healing this soup is.
RAMADAN DAY 27: BUTTER CHICKEN
Dairy Free Indian Butter Chicken. Indian butter chicken is a very flavorful Indian dish made with chicken thighs and a garlicky tomato sauce. It is traditionally served with sticky rice and garlic naan bread.
RAMADAN DAY 28: CHICKEN CURRY
Easy Chicken Vegetable Curry with Coconut Milk. Chicken curry with coconut milk is a super easy dinner to make during the week. Indian chicken vegetable curry is great because you can really use up any vegetable that you have!
RAMADAN DAY 29: CHICKEN TIKKA MASALA
Dairy Free Chicken Tikka Masala. Chicken tikka masala is a classic Indian recipe. I made my chicken tikka masala with coconut milk to be healthy and dairy free!
RAMADAN DAY 30: CHICKEN CHANA MASALA
Chicken Chana Masala. My chicken chana masala recipe is a twist on Indian chana masala. Chana masala is typically made with just chickpeas, but I added in chicken for a low carb chana masala recipe!
What are healthy foods for Ramadan?
Good healthy foods for Ramadan are as simple as choosing whole foods first!
- Fruits
- Vegetables
- Nuts & Seeds
- Dates
- Meat (not fried)
- Beans & Lentils
- Olive Oil
- Brown Rice
- Freekeh
- Bulghur
What foods are healthy during Ramadan?
No Arabic meal is complete without side dishes! A lot of Arabic side dishes, like Salatah (salad), Adas (soup), and hummus are loaded with vegetables and super healthy for you!
This is the most delicious Arabic salad of all time! I look forward to spring every year when the juicy delicious vegetables are in season. You can't beat making this Arabic salad every night!
2. Shorbat Adas
Shorbat Adas is a warm and spicy Arabic soup that is great for sipping on colder days. Plus, it is loaded with vegetables and red lentils, giving you more servings of healthy vegetables.
3. Hummus
Hummus is such an easy healthy iftar recipe for weight loss because it is loaded with chickpeas which are so high in fiber and support your gut health!
4. Whole Wheat Naan or Whole Wheat Pita Bread
I love making homemade Naan bread ! I usually make mine with half while and half wheat flour to make it much healthier.
You will typically see Sfiha alongside other dishes and not as the main meal. If you have some extra time and want a truly filling Ramadan spread, make some homemade sfiha! Sfiha is like an Arabic pizza made with a thin crispy dough and topped with flavorful beef.
HOW TO MAKE RAMADAN SOUP
Ramadan soup is a thin soup usually served at every iftar. It is a great soup to break your fast with and warm your body up before eating dinner. Everyone makes theirs different, this is the way I make mine!
Ramadan Soup Ingredients:
- 1 tablespoon olive oil
- 1 large yellow onion, diced
- 4 cloves garlic, minced
- 1 cup cooked chickpeas
- 1 bag mixed frozen vegetables (about 2 cups)
- 4 cups bone broth, chicken or beef
- 1 stock cube, chicken or beef
- 1 cup vermicelli noodles
Ramadan Soup Instructions:
- Heat a large stock pot on medium heat. Add 1 tablespoon olive oil. Add 1 diced yellow onion and sauté until starting to caramelize.
- Add 4 cloves minced garlic and cook till garlic is fragrant.
- Add 1 cup chickpeas, 2 cups frozen mixed vegetables, 4 cups broth, 1 stock cube, and stir to combine. Cover and cook about 5 minutes on medium heat.
- Bring heat to high, add 1 cup vermicelli noodles and cook only 3-4 minutes until noodles are al Dante.
- Serve hot and enjoy!
- Note- if you like less veggies/ beans in your Ramadan soup or you're serving more people you can add another 4 cups of bone broth and 1 cup of vermicelli. Some people make make their Ramadan soup thinner.
FAQ'S your Ramadan Questions answered by a Registered Dietitian
Frequently asked questions about staying healthy during Ramadan.
What are the 2 meals during Ramadan?
Suhoor, eaten before the sun rises and Iftar, eaten after the sun sets.
What foods should you avoid during Ramadan?
Avoid fast food, fried food, food with too much added sugar, soda, alcohol, pork, caffeine and refined white grains.
How to eat in Ramadan to lose fat?
If you are fasting and want to lose weight during Ramadan, follow my 5 tips:
- Avoid added sugar (eat <25 grams of added sugar per day)
- Choose whole grains over white grains
- Eat more Fruits & Vegetables for Suhoor and Iftar
- Avoid Soda and only drink water or coconut water
- Eat enough high quality protein
More delicious Ramadan Recipes!
If you try any of my Healthy Ramadan Recipes, please let me know your thoughts by leaving a rating and comment below! Ready for more? Subscribe to my newsletter or follow along on Pinterest, Instagram, Facebook, and Youtube!
30 Recipes for Ramadan! Ramadan Soup Recipe
Equipment
Ingredients
Ramadan Soup Ingredients:
- 1 tablespoon olive oil
- 1 lg yellow onion, diced
- 4 cloves garlic, minced
- 1 cup cooked chickpeas
- 1 bag mixed frozen vegetables About 2 cups
- 4 cups bone broth, chicken or beef
- 1 stock cube, chicken or beef
- 1 cup vermicelli noodles
Instructions
- Heat a large stock pot on medium heat. Add 1 tablespoon olive oil. Add 1 diced yellow onion and sauté until starting to caramelize.
- Add 4 cloves minced garlic and cook till garlic is fragrant.
- Add chickpeas, frozen vegetables, broth, stock cube, and stir to combine. Cover and cook about 5 minutes on medium heat.
- Bring heat to high, add vermicelli noodles and cook only 3-4 minutes until noodles are al Dante.
- Serve hot and enjoy!Note- if you like less veggies/ beans in your Ramadan soup or you're serving more people you can add another 4 cups of bone broth and 1 cup of vermicelli. Some people make make their Ramadan soup thinner.
Sam
These all look soooo good! I can't wait to try some of them!
Anne
I love learning more about Ramadan and Arabic food I think it's so great that you can still make delicious food with all those healthy ingredients!
Rosemary
I hope you enjoy!
Rosemary
I'm so happy to share!! <3