Ramadaan is a time for spiritual growth, but as moms, we often find ourselves stressed in the kitchen instead of focusing on Ibadah. Preparing a wholesome Iftaar doesn’t have to be exhausting! With a little planning and a few quick, healthy recipes, you can serve nutritious meals without spending hours cooking.
Here are some time-saving, healthy Iftaar ideas to keep your family nourished and energized—without the overwhelm!
🥗 1. Simple Chickpea & Cucumber Salad
Ready in: 5 minutes
A light and refreshing salad packed with protein and fibre, perfect for keeping you full and hydrated.
Ingredients:
✅ 1 can chickpeas (drained & rinsed)
✅ 1 cucumber (chopped)
✅ ½ red onion (diced)
✅ 1 handful cherry tomatoes (halved)
✅ 2 tbsp olive oil
✅ Juice of ½ lemon
✅ Salt, pepper, and a sprinkle of cumin
💡 Quick Tip: Add feta cheese or avocado for extra creaminess!
🍠 2. Sweet Potato & Lentil Soup
Ready in: 20 minutes
A hearty, Sunnah-inspired soup that’s gentle on the stomach after fasting.
Ingredients:
✅ 1 sweet potato (peeled & diced)
✅ ½ cup red lentils
✅ 1 onion (chopped)
✅ 2 cloves garlic (minced)
✅ 4 cups vegetable broth
✅ 1 tsp cumin & turmeric
✅ Salt & pepper to taste
💡 Quick Tip: Cook extra and freeze portions for later!
🍞 3. Easy Cheese & Spinach Stuffed Pita
Ready in: 10 minutes
A kid-friendly, nutrient-packed meal that’s easy to prepare.
Ingredients:
✅ 2 whole wheat pita breads
✅ ½ cup shredded mozzarella
✅ 1 cup fresh spinach (chopped)
✅ 1 tsp olive oil
✅ A pinch of oregano & chilli flakes
💡 Quick Tip: Toast it in a pan for extra crispiness!
🍌 4. Energy-Boosting Date & Nut Smoothie
Ready in: 5 minutes
A Sunnah-inspired smoothie that gives instant energy after fasting!
Ingredients:
✅ 2 dates (pitted)
✅ 1 banana
✅ 1 cup milk (or almond milk)
✅ 1 tbsp peanut butter
✅ A dash of cinnamon
💡 Quick Tip: Add chia seeds for extra fibre!
🥙 5. Quick Chicken & Hummus Wrap
Ready in: 10 minutes
A balanced meal with protein, fibre, and healthy fats.
Ingredients:
✅ 1 whole wheat tortilla
✅ ½ cup grilled chicken (sliced)
✅ 2 tbsp hummus
✅ 1 handful lettuce
✅ ½ cucumber (sliced)
✅ A sprinkle of paprika
💡 Quick Tip: Wrap it in foil for a grab-and-go Suhoor option!
⏳ Meal Prep Tips for Stress-Free Iftaar
✨ Pre-chop veggies – Store in airtight containers to save time.
✨ Cook in bulk – Make extra soup or grilled chicken to reuse in multiple meals.
✨ Use simple ingredients – Focus on whole, nourishing foods that are easy to prepare.
✨ Plan ahead – Write out a weekly meal plan so you know exactly what to cook!
📌 Need help planning Iftaar? Download my FREE Meal Planner Printable!
💬 Let’s Chat!
What’s your go-to quick Iftaar meal? Share your recipes below!
#HealthyIftaar #QuickMeals #BusyMomLife #RamadanRecipes
