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)
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 teaspoon 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)
banana
cup milk (or almond milk)
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
