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17 Satisfying Iftar Recipe Ideas Everyone Will Enjoy

Prep these meals this weekend.

For Muslims all over the world, the month of Ramadan can be the most rewarding time of the year. But fasting from sunrise to sunset can be challenging, and breaking your fast with the right foods is key to ensuring you have enough energy for your evening prayers and don't crash the next morning.

@FreddoAkh / Via Twitter: @freddoakh

According to registered dietitian Shireen Hakim, your iftar should be composed of "mostly protein, and then fats, and then carbs."


"The goal of iftar is to replenish and rehydrate, because you’ve been fasting all day," says Hakim. "Replenish those electrolytes and refuel on protein. You need to build up your energy, because you'll be up praying the rest of the night."

And by the way, whatever you eat at suhoor should have the reverse proportions (carbs, fats, and then protein).

She cautions against fried foods, caffeine, and sugar, all of which can ultimately make you feel sluggish and have you feeling hungrier the next day.

@faisal_mean / Via Twitter: @faisal_mean

“Try and avoid fried foods like fried samosas and pakoras, which often use excess oil. You’ll get fatigued right away, feel sluggish, and miss your prayer. You might not even get up for the morning suhoor meal, and then end up starving the next day."

"And be careful with caffeine or soda because that can cause acid reflux," she told BuzzFeed Food. "Your digestive system has been resting all day, and if you shove in foods high in fat, sugar, or acid, you’ll shock your body.”

With all of that in mind, BuzzFeed Food gathered 17 recipes from around the web to help fuel your Ramadan roster. (*Note: To be clear, Hakim provided the guidelines and inspiration for these recipes but BuzzFeed Food selected them.)

1. Bake some spicy vegetable samosas for a healthier spin on a classic dish.

Bake instead of frying your samosas for the same crunch with half the fat. Recipe here.

2. Blend a refreshing date and banana smoothie, perfect for the warm Ramadan month.

Sub the almond milk for coconut or regular yogurt for a thicker beverage. Recipe here.

3. Feast on turkey chili that's satisfyingly savory but won't put you to sleep.

Add slices of jalapeño for a guaranteed pick-me-up meal. Recipe here.

4. Chop up a mediterranean beet salad out of the energy-boosting roots.

Packed with endurance-boosting beetroot, this salad is a nutritious way to fill up on slow-burning energy. Recipe here.

5. Prepare a batch of baked vegetable-dense pakora using chickpea flour.

Bake a large serving and freeze some for later. Recipe here.

6. Toss chicken and your favorite burrito toppings together for a chicken and quinoa burrito bowl.

Filled with grilled chicken, quinoa, and topped with a zesty avocado salsa, this burrito bowl will keep you energized through your evening prayers. Recipe here.

7. Slurp on a hydrating and muscle-rebuilding lentil soup.

This hydrating lentil soup is high in filling protein. Recipe here.

8. Make a healthyish option like mac & cheese for the kids.

Instead of picking up a bucket of halal KFC fried chicken for the kids, opt for homecooked mac & cheese. Recipe here.

9. Indulge on sweet baked atayef that won't make you crash-and-burn.

To make these Arabic pancakes as nutritious as possible, bake them and use ricotta cheese. Recipe here.

10. Fill up on lean protein and healthy fats with this one-pan salmon with green beans recipe.

Easy prep and easy clean-up. Recipe here.

11. Sip on naturally sweetened watermelon agua fresca.

Made up of mostly water, watermelon is one of the most hydrating fruits out there. Blend it with water and spearmint for a refreshing, naturally sweet, and energizing drink. Recipe here.

12. Stuffed grape leaves are great for digestion and can pack a surprising amount of protein if you choose to add meat.

Embrace pickled and fermented foods, which can help with digestion and pack a flavorful kick. Recipe here.

13. Chop a medley of vegetables and throw them into this garden vegetable quinoa soup.

Quinoa has more than eight grams of protein per cup, making it an ideal primary ingredient in a soup. Recipe here.

14. Refuel with a high-protein, complex carbs-filled meal like this oven-roasted branzino with sweet potatoes.

Hearty but not food coma-inducing, this beautiful seabass recipe is one you'll want to make again and again. Recipe here.

15. Have a bit of time on your hands? Try out gut-friendly sarma (sour cabbage meat rolls).

Feel free to stuff it with beef or lamb or a combination of the two. Recipe here.

16. Or keep it simple with a light, shrimp-tossed pasta.

Shrimp + olive oil + red pepper flakes = Best. Pasta Topping. Ever. 😮. Recipe here.

17. And of course, no iftar is complete without dates.

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This post is part of a series organized by BuzzFeed podcast See Something Say Something celebrating Ramadan with podcast episodes, posts, videos, and essays.

Lixia Guo / Kate Bubacz

UPDATE This post has been updated to clarify that BuzzFeed Food selected the recipes on this list.