Ramadan is a time of reflection, discipline, and balance. Alongside the spiritual focus of the holy month, maintaining proper nutrition plays an important role in supporting daily energy levels while fasting.

Suhoor helps prepare the body for long hours without food or water. Choosing the right ingredients can support sustained energy, reduce hunger during the day, and help maintain overall wellbeing throughout Ramadan. With a little planning, Suhoor can become a simple but effective way to stay nourished during the fasting period.

What Should a Healthy Suhoor Meal Include?

A balanced Suhoor meal should focus on foods that digest slowly and support hydration. This helps keep energy levels steady and reduces fatigue during fasting hours.

For Suhoor, aim to include:

• Complex carbohydrates for long-lasting energy
• Fibre-rich foods to support digestion
• Protein to help you feel fuller for longer
• Healthy fats for sustained satiety
• Fluids to support hydration through the day

Starting with a light snack such as fruit, nuts, or energy balls can help ease digestion before moving on to a more filling meal.

3 Easy and Healthy Suhoor Recipes

Peanut Butter and Jelly Overnight Oats

This no-cook Suhoor option is easy to prepare ahead of time and provides a balance of fibre, protein, and healthy fats to support energy throughout the day.

Ingredients:
1/2 cup rolled oats
1/2 cup milk of choice
1/4 cup non-fat Greek yogurt
1 tbsp chia seeds
1 tbsp honey or maple syrup
1/4 tsp vanilla extract
Toppings:
1 tbsp strawberry jam
1 tbsp peanut butter
1/4 cup diced strawberries
2 tbsp peanuts, crushed

How to Prepare:

• Add all ingredients to a large glass container and mix until well combined.
• Cover and refrigerate for at least 2 hours or overnight.
• Add toppings before serving or the night before.
• Adjust consistency with extra milk or water if needed.

This recipe can be customised with fruits, nut butters, seeds, or shredded coconut based on preference.

Shakshuka with Cheese

Shakshuka is a warm, savoury Suhoor option that combines protein, vegetables, and healthy fats. It works well for those who prefer a cooked meal before fasting.

Ingredients:
6 eggs
2 tbsp olive oil
1 onion, diced
6 cloves garlic, crushed
1 red pepper, sliced
1 green pepper
1 tsp cumin seeds
1 tbsp sweet paprika
1 tbsp tomato puree
50ml water
400g tomatoes, chopped
1 tbsp lemon juice
Pinch of sugar
Burrata or feta or labneh
Salt and pepper, to taste
Pinch of dried parsley

How to Prepare:

• Heat olive oil in a pan and sauté onions until golden.
• Add garlic, peppers, cumin seeds, and paprika, cooking until softened.
• Stir in tomato puree, water, tomatoes, lemon juice, and sugar. Season and simmer uncovered for 30 minutes.
• Create six wells and crack in the eggs. Cover and cook until egg whites are set.
• Finish with cheese and parsley. Serve with sourdough bread if desired.

This dish provides a filling Suhoor option when time allows.

Cocoa Date Banana Smoothie

For busy mornings or late nights, this smoothie offers a quick Suhoor solution that delivers natural sweetness and energy.

Ingredients:

1 banana
5 medjool dates, pitted
1 glass milk
2 tsps cocoa powder
1/2 tsp cinnamon (optional)

How to Prepare:

• Add all ingredients to a blender.
• Blend until smooth, adding water if a thinner texture is preferred.

This smoothie is easy to digest and suitable when you need something light yet nourishing.

Stay tuned for our upcoming blog on Iftar recipes and more health tips:

How to Maintain Hydration in Ramadan

Ramadan at Home: 5 Global Recipes for Iftar

10 Healthy Foods To Energise You This Ramadan

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