By Mehak Munaf.

 Let’s face it everyone’s always in a hurry to consume something quick in that dreaded twilight hour before you start your fast. Be that because of oversleeping or you just binged watched Baghdad Central on Starzplay by CINEPAX  through the night, more often than not we forget to eat a good Suhoor. Here are some healthier options to look at that you can prepare a tad bit in advance to keep your nutrition and energy on track. Combine 1-2 of the recipes as part of each suhoor meal. 

Hummus with veggies

Smooth and light and super nutritious, hummus is a great suhoor option. Pair yours with some cut up veggies or half a pita for a great suhoor meal. Check out our easy to make hummus. You will need to prep your hummus the night before. It’s a guilt-free suhoor option but be careful not to overdo it too.

Hummus with veggies ramadam Suhoor


30 oz canned chickpeas

⅓ cup chickpea liquid 

2 garlic cloves 

¼ cup olive oil

2  lemons juiced

 ½ cup tahini (if using)

1 tsp Cumin powder

 ¾ teaspoon salt 

1 to 2 tablespoons water 


                                    Olive oil 

                                    Paprika before serving.

In a food processor or a high powered blender such as a Vitamix, puree the chickpeas and garlic with the olive oil, lemon juice, tahini, cumin, and ¾ teaspoon salt until smooth and creamy. Add 1 to 2 tablespoons water or chickpea liquid as necessary to achieve the desired consistency. Transfer to a bowl. Drizzle with olive oil and sprinkle with some paprika before serving and enjoy with some cut up vegetables and pita.


The hummus will last up to a week in the fridge, if stored tightly in a sealed container.

Porridge/ overnight oats

This is another recipe with very similar ingredients mentioned in our blog  Quick No-Bake Granola Bars For Ramadan. Prep together to save on time. 

is a go-to classic with a twist. Instead of eating mushy overcooked oats all Ramadan try this textured version of an overnight oats recipe, it’s ladled with flavor too.  If we haven’t mentioned before,  oats have incredible health benefits that include weight loss and a reduced risk of heart disease. You can prep your oats in milk or water or even almond milk whichever you prefer, and even add some berries!

 Dry ingredients

½ cup Oats

2  tsp chia seeds 

¼ cup chopped walnuts

½  tsp salt 

                                    Wet Ingredients

                                     ½ cup low fat milk or water

                                     ½ cup raisins or 3 pitted dates for natural sweetness 

                                    2 tbsp maple syrup or honey

To make the recipe, simply combine ½ cup oats, ½ cup low-fat milk, a few dates for natural sweetness or a ½ cup of raisins with a pinch of salt to a mason jar.  Stir in everything else, put the lid on the jar and shake well, then refrigerate overnight. The next day, just stir and enjoy.

Apricot cashew and coconut granola

This gluten-free granola is Ramadan nutrition in a bowl. It’s a simple concoction of sunny apricots, coconut flakes, dates, and vanilla flavor, naturally sweetened with organic honey.

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Dry Ingredients

250 g gluten-free oat flakes (not instant or quick-cooking)

100 g chopped cashew nuts

40 g shredded coconut

40 g coconut flakes

20 g sesame seeds

30 g pumpkin seeds

100 g dried apricots

50 g dried dates

Pinch of unrefined sea salt

                                    Wet Ingredients

                                    3 tbsp melted extra virgin coconut oil

                                    3 tbsp organic honey (or maple syrup)

                                    2 tsp vanilla extract


Preheat the oven to 150 degrees. Line a rimmed baking sheet with unbleached parchment paper. Combine oat, seeds, nuts, shredded coconut, and salt in a large bowl. Place the honey, oil and vanilla in a small bowl and stir to combine. Pour over the oat mixture and mix until the oats are thoroughly coated. Spread on the baking sheet and cook in the oven for about 30 minutes. Give it a stir halfway. 10 minutes before the end, add the chopped apricots and dates. When the granola looks toasty brown, take it out from the oven and add the coconut flakes. Leave the granola to cool down on the pan without stirring it, that’s when it gets crunchy. Store in an airtight glass jar in the refrigerator.

Egg muffins

Egg muffins are yet another great pre-made suhoor option that is quick to make yet fulfilling. Be adventurous and try out different veggie and protein ingredients to create delicious combos that will last you through the week!


6 eggs

 ½ cup milk

½ cup cooked, drained chopped spinach (optional)

⅓ cup grilled chicken or sliced turkey bacon

⅓ cup shredded cheddar cheese

 salt, and pepper to taste

veggies of your choice



                                    cheese and chives 


Preheat the oven to 375 degrees Fahrenheit. Combine the eggs and milk and whisk well for about a minute. Stir in cooked the shredded grilled chicken, or sliced turkey along with the shredded cheese, salt, and pepper. Next add the chopped cooked spinach or any veggies of your choice. Divide evenly among a greased muffin tin.  Bake for 15-18 minutes or until the eggs are set. Garnish with additional cheese and chives and enjoy!

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