Start your mornings with millet-powered breakfasts that are light on calories but heavy on satisfaction.
Looking for a healthy breakfast that keeps you full without adding too many calories? But healthy, low-calorie food that fills you for a couple of hours is not easy to find. For both weight loss and a healthier lifestyle, millets can be an ideal option. These tiny grains are rich in nutrients, easy to cook, and suitable for breakfast.
In this blog, we provide recipes for five low-calorie millet breakfasts that are flavourful and healthy. These recipes will make your breakfast healthy and happy.
Why Choose Millets for Breakfast?
Millets are tiny seeds and have been consumed for countless thousands of years. Millets exist in India and some places in Africa, but have now become popular everywhere in the world due to their health benefits and ease of preparation. Millets such as ragi, little millet, and foxtail millet are rich in fibre, vitamins, and minerals, but have negligible calories. And that is why they are a healthy millet breakfast ideal for anyone who requires a gluten-free breakfast or weight-loss recipes using millet.
Millets facilitate easy digestion and prevent blood sugar spikes. That means you won’t get hungry in between and won’t seek unhealthy snacks. Furthermore, millets are simple to prepare for breakfast recipes for hectic mornings. You can prepare millet dosa mix or millet idli batter ahead of time and enjoy a fresh breakfast.
5 Low-Calorie Millet Breakfasts
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1. Millet Dosa - A crispy, Healthy Start
With few calories and high fibre, millet dosa keeps you feeling full for longer. It is a gluten-free breakfast idea that supports digestion and gives steady energy throughout the morning.
Ingredients Needed:
● 1 cup little millet (dry)
● ¼ cup split black gram (urad dal)
● Salt to taste
● Water as needed
● Oil for cooking
Instructions to Prepare:
1. Soak little millet and urad dal separately in water overnight (about 8 hours).
2. Grind the soaked millet and dal with a little water until you get a smooth batter.
3. Mix the batters together, add salt, and let the batter ferment for 8-10 hours in a warm place.
4. Heat a non-stick pan, pour a ladle of batter, and spread it thinly in a circular motion.
5. Pour a little oil around the sides and cook until the dosa turns golden and crisp on both sides.
6. Flip and cook the other side.
7. Serve hot with coconut chutney or sambar.
If you don’t have time to soak and grind, you can get a ready millet dosa mix online. Visit millex.in for an instant multi-millet dosa mix that saves time and still tastes great.
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2. Millet Idli - Soft and Nourishing
A Millet ragi idli is light but filling. It is one of the gluten-free breakfast ideas and is easy to digest. The fermentation process adds probiotics. These probiotics help gut health and aid weight loss.
Ingredients Needed:
● 1 cup millet flour (ragi or little millet)
● ½ cup split black gram (urad dal)
● Salt to taste
● Water as needed
Instructions to Prepare:
1. Soak urad dal in water for 6-8 hours.
2. Grind urad dal into a smooth batter with water.
3. Mix millet flour into the urad dal batter and add salt.
4. Let the batter ferment overnight or for 8 hours.
5. Pour the batter into idli moulds and steam for 10-15 minutes.
6. Remove from moulds and serve with chutney or sambar.
If you want to save time, consider using an instant millet idli mix from Millex. It makes soft and tasty idlis in minutes.
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3. Millet Upma - Quick and Tasty
This upma is warm, filling, and packed with fibre and veggies. It is a quick, low-calorie meal that keeps you full and supports weight loss.
Ingredients Needed:
● 1 cup millet (little millet or foxtail millet)
● 1 tbsp oil
● 1 tsp mustard seeds
● 1 sprig of curry leaves
● 1 small chopped onion
● 1 carrot, chopped
● ½ cup green peas
● 2 cups water
● Salt to taste
Instructions to Prepare:
1. Dry roast the millet in a pan until you smell a nutty aroma. Then keep it aside.
2. Heat oil in a pan, add mustard seeds and curry leaves.
3. Add chopped onions and saute until translucent.
4. Add carrots and peas, cook for 2-3 minutes.
5. Pour in roasted millet and mix well.
6. Pour in water and add salt. Cover and cook on low heat until the millet is soft and has absorbed all the water (about 15 minutes).
7. Gently mix with a fork and enjoy it hot.
If you don’t have time to roast and cook, you can try Millex millet upma mix. It helps you make a healthy meal fast.
4. Ragi Porridge - Warm and Filling
Ragi porridge is rich in calcium and fibre. It keeps you full, helps control blood sugar, and is gentle on the stomach. It’s a warm, light breakfast that can help with weight loss.
Ingredients Needed:
● ¼ cup ragi (finger millet) flour
● 1 cup water or milk
● 1-2 tsp jaggery or honey (optional)
● Nuts and fruits for topping (optional)
Instructions to Prepare:
1. Stir ragi flour with water or milk until it becomes a paste.
2. Cook on low heat and stir continuously to avoid lumps.
3. Cook until the mixture thickens into a porridge consistency.
4. Add jaggery or honey for sweetness if you like.
5. Top with nuts or fresh fruits for extra nutrition.
6. Serve warm.
If you want an even quicker option, try the instant millet porridge mix from Millex. It saves time and still gives you a healthy, tasty meal.
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5. Sprouted Ragi Masala Dosa - Crispy and Wholesome
Sprouted ragi masala dosa is rich in fibre, calcium, and plant protein. It helps keep you full, supports bone health, and is easier to digest than regular dosa. It’s a yummy option you can enjoy for breakfast or dinner.
Ingredients Needed:
● 1 cup sprouted ragi flour
● ½ cup rice flour
● ¼ cup split black gram (urad dal)
● Salt to taste
● Water as needed
● Oil for cooking
● Potato masala (boiled potatoes, onion, turmeric, and spices)
Instructions to Prepare:
1. Soak urad dal in water for 6-8 hours, then grind it with water to make a smooth batter.
2. Mix sprouted ragi flour and rice flour into the dal batter. Add salt and enough water to get a thin batter.
3. Let the batter rest for a few hours.
4. Heat a non-stick pan, add a spoonful of batter, and spread it thinly in a round shape.
5. Pour oil around the edges and cook until crispy.
6. Place some potato masala in the centre, fold the dosa, and serve hot with chutney or sambar.
If you want to make it faster, you can get ready spouted ragi dosa mix from Millex. With this mix, you can make crispy, tasty dosas in minutes.
Benefits of Taking Millets for Breakfast
Eating millets for breakfast, which contain low calories, is beneficial for your health in various ways. Some of the key benefits of consuming millet with your breakfast are mentioned below:
Supports Weight Loss
Millets are rich in fibre, which is a nutrient that occupies volume in your stomach and keeps you full for a long period. If you are full, you don’t consume much food throughout the day. This doesn’t lead to eating in excess and hence losing weight or staying at healthy weight levels.
Gluten-Free and Safe
Some individuals cannot consume gluten as it leads to stomach issues or allergic reactions. Millets are free of gluten and, therefore, safe to consume by gluten-intolerant people or those who have celiac disease. Consuming millet provides a great and nutritious breakfast option.
Encourages Good Digestion
Millets are simple to digest and keep your stomach healthy. Fibres of millets cause food to move through your intestines smoothly. It helps prevent constipation and promotes gut health. Good digestion is encouraged by a healthy gut with less discomfort.
Gives Unwavering Energy
Millets have a low glycemic index, so they give energy to the body slowly and steadily. This provides a steady level of blood sugar. When you have enough energy, you will not be hungry or drowsy. Therefore, you will be active and alert throughout the day.
Nutrient-dense
Millets contain essential nutrients such as proteins, vitamins, and minerals. They help your body grow, heal, and stay strong. Consumption of millet on a daily basis provides the energy you need to start your day in good health.
These weight loss millet recipes are simple to make and tasty to consume as well. Whether you prefer millet dosa mix, ragi idlis, or steaming hot idlis made from millets, millets make your meals light, healthy, and satisfying. If you add millet to your daily breakfast, it can make your mornings better, and you will have high energy throughout the day.
To Conclude
Millets are a smart choice for anyone seeking a low-calorie, healthy breakfast that satisfies and provides energy. Every recipe from the above millet breakfast recipes is simple to prepare, tasty, and ideal for weight loss. They are also suitable for gluten-free breakfast suggestions and make your breakfast even healthier.
To simplify cooking with millets, check out Millex. Millex is a reliable brand that provides pure millet flour and instant mixes for instant, healthy meals. Begin your day with millets and live a lighter, healthier life!
1. Are millet breakfasts good for weight loss?
Yes, millets are rich in fiber and low in calories, which helps keep you full longer and supports weight management.
2. Which millet is best for a low-calorie breakfast?
Little millet, foxtail millet, and barnyard millet are excellent choices due to their low glycemic index and light texture.
3. Can I eat millet breakfast daily?
Absolutely! Millets are safe and healthy for daily consumption, especially when balanced with vegetables or protein.
4. Do I need to soak millets before cooking breakfast?
For whole millets, soaking for 4–6 hours is ideal. But with instant mixes or millet flour, soaking isn’t necessary.
5. What are some quick millet breakfast options for busy mornings?
Millet dosa mix, upma mix, ragi porridge, or millet pancakes are easy, low-calorie meals you can prepare in minutes.