Hypothyroidism Vegetarian Diet Plan | Indian Hypothyroidism Recipes |

Hypothyroidism Veg Diet Plan, Indian Hypothyroidism Recipes. Hypothyroidism is a condition in which the thyroid gland of our body fails to produce enough thyroid hormone which is extremely essential for various metabolic functions in our body. Apart from this, the thyroid hormone is also necessary to maintain normal heartbeat, body temperature and blood pressure. In case of hypothyroidism, these body processes slow down thereby decreasing the basic metabolic rate of the body. The major symptoms of hypothyroidism are weight gain, fatigue, dry skin, constipation, slow heart rate and hair loss.

moong dal methi sabzi recipe | healthy methi leaves with moong dal | methi moong dal ki sabzi |

Moong Dal Methi Sabzi is a very good recipe for people with hypothyroidism because it combines the goodness of methi (fenugreek leaves) and yellow moong dal. Fenugreek leaves are rich in fiber, antioxidants, and iron, which help improve digestion, support blood sugar balance, and reduce inflammation—factors often linked with thyroid imbalance. Moong dal (yellow split gram) is light, protein-rich, and easy to digest, making it a great option for maintaining energy levels and avoiding heaviness, which can be an issue with other legumes. Spices like cumin seeds (jeera), garlic (lehsun), and turmeric (haldi) further boost digestive health and provide anti-inflammatory benefits.

The recipe uses minimal oil, making it a low-calorie dish that supports weight management—an important aspect for those with hypothyroidism. Onions and green chillies add antioxidants and flavor without adding heaviness, while the balance of dal and greens ensures both protein and micronutrients in one dish. Overall, this moong dal methi sabzi is thyroid-friendly, light on the stomach, and nutritious, especially when paired with whole wheat rotis or millet-based breads for a complete and wholesome meal.
 

minty apple salad recipe | healthy mint apple salad | apple pudina salad | mint and apple salad with lemon ginger dressing |

This Minty Apple Salad is generally a very good choice for someone with hypothyroidism. Make sure the "salt to taste" you use is iodized salt to provide that essential nutrient. You may want to  briefly dip the mint leaves in boiling water for 15-20 seconds and then into ice water. This will significantly reduce any goitrogenic compounds while preserving most of the fresh flavor, color, and nutrients. Consider adding a small handful of Brazil nuts (just 1-2, chopped). Selenium is vital for protecting the thyroid gland and converting T4 to T3. It's a powerful synergy with the other ingredients.

Medication is definitely crucial in controlling hypothyroidism, but managing your diet well will also help to control the thyroid hormone.

12 major foods to be included in the Indian Hypothyroidism Vegetarian Diet Plan are

1.Iodised salt
2.Whole grains like quinoa, brown rice, oats, buckwheat are best.
3.Sea weed is a good source of iodine and especially for those with heart problems or high Bp who cannot eat much table salt.
4. Selenium rich foods like barely,  brazil nuts.
5. Garlic and onions.
6. Olive oil
7.Dals like Masoor dal, green moong dal , yellow moong dal , urad dal, toor dal and pulses.

8.Antioxidant rich Raspberries and blackberries.
9.Other fruits like apple (rich in fiber), Avocado (rich in MUFA), Cherries, grapefruit, kiwi, papaya and prunes.
10.Vegetables like  Carrots, Tomatoes, avocado, cucumber, capsicum, Mushrooms, beetroot, ladies finger, potatoes, pumpkin, zucchini, onions.
11.Alfalfa sprouts
12.Include herbs like chillies, garlic, cinnamon, turmeric, parsley. Some of these raise metabolism.

low calorie dal makhani recipe | low fat dal makhani | healthy low cal dal makhani |

Low Calorie Dal Makhani can be a nourishing option for those with hypothyroidism, as it combines protein-rich lentils with light cooking methods. Whole urad (black lentils) and rajma (kidney beans) provide plant-based protein, fiber, and iron, which help manage fatigue and support digestion—two common concerns in hypothyroidism. Overall, this low-calorie dal makhani is a healthy, thyroid-friendly dish when paired with iodine-rich foods and balanced with other nutrients to support overall thyroid function.

Healthy Indian Hypothyroidism Recipes 

Barley being the richest source of selenium is a healthy option to include in your Hypothyroidism diet. 

Try the barley khichdi with lots of mixed vegetables. A variant is barley and moong dal khichdi recipe. The super thing is that none of these recipes have any rice added to it and hence no simple carbs added. My favourite is barley soup which soothes your sore throat or cures a bug in you.

protein rich barley and moong dal khichdi recipe | healthy barley yellow moong dal khichdi | jau dal khichdi |
 

This Barley and Moong Dal Khichdi is a healthy, safe, and highly recommended meal for someone with hypothyroidism. The goitrogenic effect of the barley is minimized by soaking, cooking, and the modest quantity used. Paired with iodine from iodized salt, it poses no problem. Use  iodized salt in the recipe.

Buckwheat good for Hypothyroidism

Buckwheat is a very good source of Iron and good to prevent anaemia. 

Rich in folate and good food for pregnant women and is great for Hypothyroidism diet. 

Have some yummy buckwheat pancakes or have the buckwheat and sprouts khichdi recipe. 

buckwheat pancakes | gluten free buckwheat pancake | kuttu pancake - diabetic snack | 

Buckwheat Pancakes are a highly nutritious choice for those with hypothyroidism, as buckwheat (kuttu) is gluten-free, rich in fiber, protein, and essential minerals like magnesium and manganese. Unlike refined flours, it has a low glycemic index and supports steady energy release, which helps combat fatigue—a common thyroid symptom. The addition of low-fat curds (khatta dahi) provides probiotics for gut health, which is closely linked to thyroid balance. Ingredients like ginger-green chilli paste, turmeric (haldi), and asafoetida (hing) add anti-inflammatory and digestive benefits, making the dish light and easier to process.

The inclusion of bottle gourd (lauki) makes the recipe even more thyroid-friendly, as it is hydrating, low in calories, and supports digestion and weight management—areas that often need attention in hypothyroidism. Using just a small amount of oil keeps the preparation healthy while still giving the pancakes a good texture. Overall, these buckwheat pancakes are a safe and wholesome option for people with hypothyroidism, especially when paired with iodine and selenium-rich foods in other meals to support overall thyroid health.
 

Oats Healthy Indian Hypothyroidism Recipes

Oats are a great source of protein for Vegetarians. It is rich in soluble fibre (to make it good for diabetics), which helps lower blood LDL cholesterol, the so-called "Bad" cholesterol and is great for Hypothyroidism diet. There are so many exciting Indian recipes you can make using oats. For snacks you can have oats methi muthia recipe and oats moong dal tikki recipe. For South Indian lovers we have oats idli recipe and oats mutter dosa recipe.

 oats moong dal tikki recipe | moong dal tikki with oats | healthy oats moong dal tikki |

Oats Moong Dal Tikki brings together a mix of protein, fiber, and spices that can be supportive for people with hypothyroidism when eaten in moderation. Yellow moong dal (split yellow gram) is light, easy to digest, and a good source of protein and iron, which help fight fatigue—a common thyroid symptom. Oats add soluble fiber that supports digestion and helps manage cholesterol levels, which is important as hypothyroidism can increase the risk of heart issues. The use of curd (dahi) provides probiotics for gut health, while onions, green chillies, ginger-garlic paste, and turmeric (haldi) bring antioxidants and anti-inflammatory benefits that may support thyroid function indirectly.

Overall, this oats moong dal tikki is a thyroid-friendly recipe—light, nutritious, and satisfying—when balanced with other iodine and selenium-rich foods that directly support thyroid health.

oats khichdi recipe | healthy Indian oats khichdi | oats moong dal khichdi | how to make oats khichdi for weight loss

Note, use iodised salt in the recipe. this Oats Khichdi recipe is generally considered very safe and beneficial for individuals with hypothyroidism. It is a nutrient-dense, high-fiber, and easy-to-digest meal that aligns well with the dietary needs for managing the condition.

12 Foods are to be avoided for Hypothyroidism Veg Diet Plan

1. Refined foods like pasta, bread, burgers.

2. Soya and its products are best avoided as high amounts of estrogen can increase the risk of hypothyroidism.

3. Avoid millets especially bajra as much as possible as it is known to be goitrogenic.

4. Ready to eat foods and packaged foods.

5. Gluten rich foods like wheat, semolina, rye and bulgur wheat  and barley if you have gluten sensitivity or digestion problems.

6. Cruciferous vegetables, such as broccoli and cabbage, Brussel sprouts, cauliflower, kale, turnips, and pak choi can interfere with the production of thyroid hormone, particularly people who have an iodine deficiency goitre. Digesting these vegetables can block the thyroid's ability to absorb iodine, which is essential for normal thyroid function. Best is to cook them well as goitrogenic compounds get destroyed and have in small amounts occasionally.

7. Other vegetables like corn, asparagus, radish, spinach, sweet potato, mustard greens.

8. Almonds, cashew, peanuts, flax seeds, walnuts, and pine nuts as they have thyroid inhibiting compounds.

9. High fat dairy products should be restricted and avoided completely if you are allergic to it. Best is to try and find out for yourself.

10. Canned juices and sodas.

11. Coffee, alcohol, soft drinks, jams, jellies, pastries etc.

12. Fruits like peach, pear and strawberries.

healthy pyaz wali bhindi | pyaz wali bhindi recipe | okra onion sabzi | Punjabi pyaz wali bhindi |

Pyaz Wali Bhindi is a good option for both hypothyroidism and diabetes, thanks to its balance of vegetables, spices, and light cooking. Bhindi (ladies finger/okra) is rich in fiber, vitamins, and minerals, which help regulate blood sugar by slowing down glucose absorption, making it beneficial for diabetes. For hypothyroidism, its high fiber content also aids digestion and helps prevent constipation, a common concern. The use of onions, ginger-green chilli paste, cumin seeds (jeera), and turmeric (haldi) adds antioxidants and anti-inflammatory properties, which support overall metabolic health and immunity.

The recipe is cooked with minimal oil and includes low-fat curds (dahi), which add protein, calcium, and gut-friendly probiotics without excess calories—helpful for weight management in both conditions. Since bhindihas a low glycemic index and curds provide satiety, this dish can help manage hunger levels and stabilize blood sugar. Overall, pyaz wali bhindi is a wholesome, thyroid-friendly and diabetes-friendly sabzi that pairs well with whole wheat rotis or millet-based chapatis for a balanced meal.
 

Try the recipes from this section and stay healthy!

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