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Iron Rich Breakfast recipes


Last Updated : Sep 01,2019



पौष्टिक लोह युक्त ब्रेकफास्ट रेसिपी - हिन्दी में पढ़ें (Iron Rich Breakfast recipes in Hindi)
આયર્ન ભરપૂર સ્વસ્થ બ્રેકફાસ્ટ રેસિપીઝ - ગુજરાતી માં વાંચો (Iron Rich Breakfast recipes in Gujarati)

Iron Rich Breakfast Veg Recipes

Why Iron is Important for Breakfast

Iron is an important nutrient for our body and for our healthIron (haeme) works with protein (globin) to make “haemoglobin’ in red blood cells. The haemoglobin carries oxygen to all parts of the body so it can perform its normal functions. Iron is also a part of ‘myoglobin’, a protein that helps muscle cells store oxygen. Without enough iron, the body’s fuel cannot be properly synthesized. Thus it’s easy to notice why iron is so vital for life and especially for breakfast which is the first day of meal after around 8 hours of fast.

Quinoa Red Chawli Leaves KhakhraQuinoa Red Chawli Leaves Khakhra

Quick Iron Rich Breakfast

Early morning is a busy time in every household… Kids are leaving for school and adults are leaving for work. The kitchen too is super busy with cooking two meals most times - breakfast and meals for takeaways in dabbas.

Bajra and Cauliflower RotiBajra and Cauliflower Roti

Planning far too much and elaborate breakfast thus becomes a tiresome job. So here are some breakfast ideas which are quick to make and will help you energize for the day by topping up on iron. On days you want to use an iron rich flour try Nachni Pancakes and when you want to build iron reserves by way of veggies try Cauliflower Greens and Besan Muthia

Cauliflower Greens and Besan MuthiaCauliflower Greens and Besan Muthia

Iron Rich Drinks for Breakfast

The top most iron rich drink which you should devour daily is Halim Water. If you have been detected with iron deficiency Anemia and you are looking to build iron reserves promptly then Halim Water is the answer. A glass of Halim Water makes up for 20% of day’s requirement for iron. What more can you ask for? Try this Halim Water daily for 2 months and check your iron levels. It is bound to shoot up. 

Halim Recipe, Garden Cress, Best Source Of IronHalim Recipe, Garden Cress, Best Source Of Iron

Well there are some fruits which you can rely on to provide some iron too. These include watermelon and pineapple. Make up for 1 serving of fruit in the breakfast by way of Watermelon and Guava Juice and Pineapple Sweet lime Drink. Each of these iron rich fruits have been paired with a vitamin C rich fruit, as this key vitamin helps in iron absorption. A wise resolution would be to add a tbsp. of soaked halim seeds to any juice you whip up (as done in Pineapple Sweet lime Drink)… so this boosts the iron content further. 

Satiating Iron Rich Breakfast Ideas

People who travel a lot during their work hours or those who have a habit for late lunch in the day, should opt for a healthy breakfast which is calorie-dense and provides all major nutrients like protein and carbs along with key nutrients like iron. Looking for a such filling breakfast? Dig into our tried and tested recipes like Whole Wheat Salad Garlic Tomato Chutney Wrap, where the key ingredient which provides iron is bean sprouts. If you find them difficult to find, replace them with boiled moong sprouts

Whole Wheat Salad Garlic Tomato Chutney WrapWhole Wheat Salad Garlic Tomato Chutney Wrap

If you love rotis for breakfast make an effort to roll and cook Bajra Rotis  for breakfast. These are filling too. Few other tasty and delightful options are Buckwheat PancakesMoong Sprouts Pesarattu and Sprouts Dhokla.

Moong Sprouts PesarattuMoong Sprouts Pesarattu

Iron Rich Steel Cut Oats for Breakfast

Yes you heard it right… Steel cut oats are a good source of iron. They serve the purpose of breakfast very well. They are not pre-cooked like the rolled oats and hence they take time to cook. You need to master cooking them and then you are set for a healthy breakfast. Learn How to Cook and Store Steel Cut Oats for 5 days. These steel cut oats have been cooked in water. Remember to avoid pairing it with milk, as it abounds in calcium which hinders iron absorption. As a substitute to milk you can use Almond Milk and try making Steel Cut Oats with Strawberries and Almond Milk.  
 

Steel Cut Oats with Strawberries and Almond Milk, Healthy Vegan BreakfastSteel Cut Oats with Strawberries and Almond Milk, Healthy Vegan Breakfast

Try a new iron rich breakfast recipe daily and watch your haemoglobin levels shoot up!

Enoy our Iron Rich Healthy Breakfast Recipes, Veg High Iron Breakfast Recipes and other Iron recipe articles below. 

Iron Rich Recipes (289 recipes)
Iron Rich Desserts (12 recipes)
Iron Rich International Recipes (24 recipes)
Iron Rich Juices (15 recipes)
Iron Rich Rice , Pulao & Biryani (24 recipes)
Iron Rich Rotis & Parathas (25 recipes)
Iron Rich Salads (25 recipes)
Iron Rich Soups (10 recipes)
Iron Rich Starters & Snacks (64 recipes)
Iron Rich Subzis & Dals (62 recipes)


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Pineapple Sweet Lime Drink
Recipe# 4687
04 Sep 19

 
 
by Tarla Dalal
A wise combination of fruits results in a peppy drink that has just the right level of tanginess! The addition of garden cress seeds further enhances the nutrition and flavour of this iron rich breakfast drink. By pooling in a lot more nutrients and fibre, it helps digestion and relieves stress. The ....
Bajra and Cauliflower Roti
Recipe# 22219
28 Jun 19

 
 
by Tarla Dalal
Don't settle for bland bajra rotis! Feast on these delicious Bajra and Cauliflower Rotis instead. The grated garlic and spring onions really rev up the flavour of these rotis. Ensure that you roll the rotis immediately once the dough is kneaded; else it may turn soft and pose a problem while rol ....
Watermelon and Guava Juice
Recipe# 33172
01 Apr 19

 
 
by Tarla Dalal
The thoughtful combination of juicy watermelon and pulpy guava laced with lemon juice results in a stunning juice that has a unique mouth-feel. Remove the seeds from the watermelon first, as the juice is not to be strained after blending. If you strain, you will lose the grainy texture. Savour every ....
Rotla ( Gujarati Recipe), Bajra Na Rotla Recipe
Recipe# 629
08 Apr 19

  This recipe has an associated video
 by Tarla Dalal
Rotlas are made with bajra, jowar or nachni flour, and combine very well with ghee, jaggery. Take care to make the rotlas as soon as the dough is kneaded, as the dough tends to harden quickly, making it difficult to roll. With practice and patience, you can surely master the art of rolling the r ....
Sprouts Dhokla
Recipe# 39007
09 Oct 19

  This recipe has an associated video
 by Tarla Dalal
Once a gujarati staple, steamed and low cal dhoklas are universally popular these days! they make a particularly wholesome and light breakfast. Add sprouted moong and spinach to add colour and make them more nourishing.
Poha Cutlet (  Iron Rich )
Recipe# 5686
02 Jan 19

  This recipe has an associated video
 
by Tarla Dalal
Beaten rice (poha) is made in an iron pounder that contributes for its iron content. No wonder these yummy cutlets are packed with the richness of iron! Addition of lemon juice also helps in absorption of iron.
Bajra Onion Muthia, Bajra Onion Kadhai Muthia
Recipe# 33321
03 Jul 19

  This recipe has an associated video
 by Tarla Dalal
While muthias can be prepared in varied methods ranging from baking and deep-frying to steaming, you will find that cooking them in a kadhai is not only convenient but also gives them a richer flavour and wonderful texture. Here we show you how to make amazing Bajra Onion Muthias using a non-stick k ....
Ragi Upma (  Iron Rich)
Recipe# 39296
05 Oct 19

 
 
by Tarla Dalal
Ragi Upma is a great breakfast option when you want to have a healthy yet easy breakfast. Red millet flour, so full of fibre and iron, makes this a super-nutritious dish. So, although the colour of this upma is not so appealing, its nutrient quotient is, making it a must-try. Make sure you serve it ....
Quinoa Red Chawli Leaves Khakhra
Recipe# 42591
15 Apr 19

 
 
by Tarla Dalal
Well, you’re sure to have tasted plain whole wheat flour khakhras as well as those perked up with ingredients like cumin, garlic, fenugreek leaves etc. Here is a healthy and tasty khakhra that’s mind-bogglingly unique. Made of a mix of flours includi ....
Sprouts Pancakes
Recipe# 31058
14 Nov 19

  This recipe has an associated video
 by Tarla Dalal
A thoughtful mélange of moong sprouts and veggies, this dish is not just easy to put together but also a real culinary and visual treat! When you are bored of eating plain moong sprouts, turn to this delicacy. Moong sprouts contain a horde of nutrients like
Oats Mutter Dosa ( Fibre Rich Recipe )
Recipe# 35079
15 Nov 19

  This recipe has an associated video
 by Tarla Dalal
This instant dosa batter is packed with protein and fibre. Oats must be consumed daily for its high content of soluble fibre ‘beta-glucan’, a potent blood sugar and cholesterol-lowering agent. The addition of urad dal and carrots make the dosas rich in protein and vitamin a too. Prepare this instant ....
Soya Upma (  Healthy Breakfast)
Recipe# 4653
11 Sep 14

  This recipe has an associated video
 
by Tarla Dalal
Like idlis and parathas, upma is also a popular breakfast option in Indian cuisine. You are sure to have tri ....
Cauliflower Greens and Besan Muthia
Recipe# 41007
09 Oct 19

 
 by Tarla Dalal
How often we find ourselves picking lush cauliflowers at the market, only to quickly discard the greens and stow the cauliflower head alone into the fridge! Well, this recipe will help you discover the goodness of this often unused part of the cauliflower. The greens are a great source of iron ....
Apple and Banana Steel Cut Oats
Recipe# 42406
22 Jul 19

 
 
by Tarla Dalal
Steel-cut oats is a high-fibre product made by slicing oat grains into two or three groats each. It is healthier and more mealy than quick cooking oats, and has a really awesome mouth-feel. You can make exciting breakfast and snack options by combining st ....
Strawberry Steel Cut Oats with Tea Masala
Recipe# 42400
22 Jul 19

 
 by Tarla Dalal
Chai Masala, with its well-balanced mix of spicy notes, is ideal to flavour many dishes, not just tea! This Strawberry Steel Cut Oats with Tea Masala is an example that proves our point. Here, the oats is perked up with chai masala and a dash of vanilla, sweetened mildly with maple syrup. With t ....
Halim Recipe, Garden Cress, Best Source Of Iron
Recipe# 42357
28 Jun 19

 
 by Tarla Dalal
Here’s an easy and tasty way to top-up your iron reserves using garden cress seeds. Garden cress seeds or halim is a tiny treasure trove of nutrients. It is loaded with iron, and is also an excellent source of folic acid,
Sunny Side Up Eggs, Breakfast Recipe
Recipe# 42311
31 Mar 19

 
 by Tarla Dalal
A quick and easy egg-based breakfast that tastes yum and looks good too. Sunny Side Up Eggs as the name suggests looks like a splash of yellow on a white background, so it has a bright and cheery look that invites you to take a bite! The best part is that it can be made very easily and quick ....
Bajra Peas Roti, Low Acidity Recipe
Recipe# 22359
14 Nov 19

 
 by Tarla Dalal
Here is one more Indian bread made using bajra flour. This innovative recipe combines the stomach-friendly flour with boiled and mashed green peas, to get a roti that tastes and feels great. A good amount of coriander is used in this recipe, to get a peppy flavour, which is heightened by adding ....
Whole Wheat Salad Garlic Tomato Chutney Wrap
Recipe# 4675
11 Sep 14

 
 by Tarla Dalal
People often undo the benefits of a veggie-loaded filling by rolling it into a nutrition-scarce refined flour wrap. Why not use leftover chapatis as a wrap instead—as shown in this recipe? It will make innovative use of leftovers while also ensuring better nutrition. This Whole Wheat Salad Garlic To ....
Minty Soya Roti
Recipe# 39640
10 Oct 14

 
 by Tarla Dalal
Vibrant mint and dill leaves add not just colour but also abundant nutrition to the Minty Soya Roti. The iron and folic acid in these ingredients work together to improve your haemoglobin levels. The dough for this flavourful and aromatic roti has further been fortified with soya flour, so you get m ....
Moong Dal and Cauliflower Greens Appe
Recipe# 39895
14 Mar 15

 
 by Tarla Dalal
Ever thought of using cauliflower greens to make a mouth-watering snack? Well, here is a unique recipe that uses yellow moong dal and cauliflower greens to make sumptuous appe. Cauliflower greens are a rich source of iron, which helps you stay energetic all day long. Although very easy to make, the ....
Watermelon and Strawberry Drink
Recipe# 41459
25 Jul 18

 
 
by Tarla Dalal
Two pinkish-red fruits with contrasting flavours come together to give you a refreshing drink with dashing good looks and a vibrant flavour! Watermelon gives this drink a pleasing flavour and slushy mouth-feel, while strawberry gives it a tangy flavour and heightens the bright hue of the Waterme ....
Toast with Spinach and Tomato Spread
Recipe# 38993
26 Nov 13

 
 by Tarla Dalal
Pep up multigrain bread with a tangy tomato spread and a healthy topping of spinach and sprouts. Kids will definitely love this colourful vitamin-rich treat, while adults will relish the low cholesterol start to the day!
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