Hyderabad:

 The Middle East leans towards fava beans, hummus, cheese, and fresh bread, while in Turkey, simit (a sesame-crusted bread) with olives and tea is a classic choice. Many also prefer oats, fruits, and nuts on days they want a no-fuss meal. Whatever the dish, the key to a good Sehri is protein, fibre, and hydration to keep you going strong till Iftar.

Sehri is the pre-dawn meal eaten before starting the fast during Ramadan. Across different cultures, Sehri (also called Suhoor) looks a little different, but the goal is the same: slow-digesting foods that keep you energized and prevent hunger pangs. In India and Pakistan, parathas with eggs or dahi, dal, khichda and dates with milk are common.

Here are 3 traditional recipes for Sehri.

Hyderabadi Khichda:

Think of Khichda as Haleem’s easier, lighter cousin (a slow-cooked mix of lentils, rice, and meat, simmered until soft and spoonable). It’s a one-pot meal packed with protein, fibre, and complex carbs, keeping you full and preventing energy crashes later in the day.

Ingredients:

½ cup broken wheat (dalia)

¼ cup moong dal and masoor dal

½ cup boneless chicken or mutton, diced

1 onion, sliced

2 tbsp dahi

½ tsp turmeric

½ tsp garam masala

1 tsp ginger-garlic paste

3 cups water

1 tbsp ghee

Anda Paratha with Dahi:

If there’s one thing that guarantees long-lasting energy, it’s a good old-fashioned Anda Paratha paired with cooling dahi. It's rich in protein, fibre and healthy fats, keeping you full and fueled for the day ahead.

How to Make It:

Heat ghee in a pressure cooker, sauté onions till golden. Add ginger-garlic paste, meat, and spices. Cook for 5 minutes. Add broken wheat, lentils, yogurt, and water. Mix well. Pressure cook for 3-4 whistles (or simmer for an hour if cooking traditionally). Mash lightly and serve hot with a squeeze of lemon. It’s comfort in a bowl!

Ingredients:

2 whole wheat parathas

2 eggs

1 green chili, finely chopped

½ tsp cumin powder

Salt & pepper to taste

1 tbsp butter or ghee

½ cup plain dahi (as a side item)

How to Make It:

Beat the eggs with green chili, cumin powder, salt, and pepper. Heat butter in a pan, pour in the eggs, and scramble lightly. Don’t overcook. Place the egg mixture between two warm parathas (or fold a single paratha over the eggs). Serve with chilled dahi (the secret to staying hydrated all day).

Pro Tip: Pair with a banana or a handful of dates for extra energy.

  Overnight Soaked Oats:

If you want zero effort in the morning, this cold, creamy, fibre-packed oats recipe is your best bet. It’s hydrating, packed with healthy fats, and the dates provide natural sugars, giving you steady energy throughout the fast.

Ingredients:

½ cup rolled oats

1 cup milk

2 dates, chopped

5-6 almonds or walnuts, chopped

1 tsp chia seeds (optional, but great for hydration)

½ tsp cinnamon (adds flavour and helps digestion)

How to Make It:

Mix everything in a jar or bowl the night before. Leave it in the fridge overnight. By morning, it’s soft, thick, and ready to eat. Stir well, add a drizzle of honey if needed, and eat cold.

Pro Tip: Swap milk for coconut water if you want a super-hydrating option.

These meals will keep you full and energized all day without making you feel sluggish.

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