Iftar ends the daily fast in Ramadan. After a long stretch without food or drink, the first meal needs to satisfy hunger without feeling heavy on the stomach.
Traditional dishes can still offer you and your family a nutritious Iftar when you make a few simple adjustments. Careful food choices like baking or air-frying instead of deep-frying, choosing leaner meat, adding vegetables and using less sugar, oil, ghee and cream all help keep the meal lighter and balanced.
For families, especially those with children, variety in food matters too. One evening might include pulses, while another calls for chicken rolls or a curry with rice. Whereas snacks such as fruit chaat, baked samosas and fresh salads can be added where they fit.
A satisfying Iftar doesn’t require a large number of dishes. A main course, something fresh on the side and fruit may be all that’s needed. Fish, chicken, eggs, yoghurt, chickpeas, lentils, and other pulses can all include protein. While carbohydrates are found in rice, potatoes, whole-wheat bread, and whole-grain tortillas; and fibre, vitamins, and minerals are found in fruit and vegetables.
Another part of the Iftar to think about is the drinks. Water should continue to be the primary drink between Iftar and Suhoor, as it’s the simplest and easiest choice after breaking the fast. Water is also included in fresh fruit, cucumbers, tomatoes, yoghurt, and soups, all of which can increase fluid consumption.
After a long and exhausting day of fasting, it’s quite tempting to overeat, especially when there are rich curries, rice dishes, fried appetisers, and sweets on the Iftar table. So, it’s best to keep the portions reasonable and only choose a few different dishes. This is typically a better approach than having large amounts of everything.
Breaking the fast with dates and water is the customary way to begin the Iftar evening meal. It's sufficient to start with one or two dates then drink some water before moving on to the main meal.
Dates are an easy source of energy after the fast, since they naturally contain sugars and carbs. For those who would like to have something with the dates, a small piece of unsalted almonds or walnuts can be stuffed inside after taking the pit off.
Daleem is a wholesome dish made from a combination of grains, pulses and meat, making it particularly suitable when one main dish is intended to carry most of the meal.
Wheat and barley bring texture and carbohydrates, while lentils and beans contribute fibre and plant-based protein. Chicken or lean beef adds further protein. The finished dish is naturally thick and filling, so it doesn’t need a large number of sides.
For the base, use wheat, barley, chana dal, yellow lentils and red kidney beans. Use boneless chicken or lean beef for the meat. The flavour comes from onion, garlic, ginger, green chillies, turmeric, cumin, coriander, black pepper and salt. Fresh coriander, lemon and a little sliced ginger can be used to finish the dish.
Wash the grains and pulses thoroughly and soak them for several hours or overnight. Cook them until they are very soft. In a separate pan, cook the meat with onion, ginger, garlic and the spices until tender. Shred the cooked meat and set it aside.
Combine the meat with the cooked grains and pulses. Continue cooking over a low heat, stirring regularly, until the mixture becomes thick and well combined. If a smoother daleem is preferred, blend part of the mixture while leaving some of the grains and pulses whole.
Finish with fresh coriander, lemon juice, and fried onions as a garnish.
An excellent substitute for heavier fried food is a chicken kebab wrap or roll. It’s simple to serve as part of a family Iftar because it can be made with lean chicken, hummus, and fresh veggies in a whole-wheat tortilla.
For the chicken kebabs, use lean chicken mince, finely chopped onion, garlic, ginger and fresh coriander. Season with cumin, coriander powder, paprika, black pepper and a small amount of salt. An egg can be added to help hold the mixture together.
Use whole-wheat tortillas and plain hummus for the rolls.
For the salad, use cucumber, tomatoes, onion and sweetcorn. A simple dressing of lemon juice, a little olive oil and black pepper is enough.
Combine the chicken mince with the onion, garlic, ginger, coriander and spices. Add the egg and mix thoroughly. Shape the mixture into small, flat kebabs.
Grill or bake the kebabs until fully cooked and lightly browned. Avoid adding more oil than necessary.
Warm the whole-wheat tortilla wraps and spread hummus across the centre. Place a chicken kebab on top, add some of the salad, fold in the sides and roll firmly.
Prepare the remaining salad by combining diced cucumber, tomatoes, onion and sweetcorn. Add the dressing immediately before serving.
When the goal is to make a complete, fulfilling dinner without having to do too many steps, a one-pot curry works really well. Steamed rice or whole-wheat bread can be served with this amazing Iftar recipe.
Use skinless chicken breast or boneless chicken thighs, coconut milk, onion, garlic, ginger and Thai red or green curry paste.
For the vegetables, use a mixture of peppers, broccoli, carrots, courgettes and green beans. Fresh coriander and lime juice provide a fresh finish.
Heat a small amount of oil in a large saucepan and cook the onion until softened. Add the garlic, ginger and curry paste and cook for a short time until fragrant.
Add the chicken and cook for a few minutes, stirring occasionally, until lightly browned. Pour in the coconut milk and, if needed, a little water to loosen the sauce.
Bring the curry to a gentle simmer. Add the vegetables according to their cooking time so that softer vegetables do not become overcooked. Continue until the chicken is fully cooked and the vegetables are tender.
Serve with steamed basmati rice or whole-wheat bread. A cucumber salad on the side works particularly well with the richness of the coconut sauce.
Fruit chaat is already a familiar part of many healthy Iftar recipes. Using a mixture of fresh fruit keeps it light and colourful, while a small amount of cream and yoghurt gives it a richer finish. Because ripe fruit is naturally sweet, there's usually little reason to add extra sugar.
Use apples, bananas, oranges, grapes, strawberries, mangoes and pomegranate seeds, or choose whichever fresh fruit is in season and readily available.
For the dressing, combine plain yoghurt with a small amount of fresh cream. Chopped almonds, walnuts or pistachios add texture. Cinnamon or a little chaat masala can be used according to preference.
Wash and prepare the fruit and cut it into bite-sized pieces. Combine the fruit gently in a large bowl.
Whisk the yoghurt and cream together separately. Add enough dressing to lightly coat the fruit, rather than covering it in a thick layer.
Fold the dressing through just before serving. Finish with the chopped nuts and pomegranate seeds and refrigerate until needed.
Samosas are closely associated with Ramadan Iftar, but deep-frying makes them much heavier than necessary, particularly when they are served alongside several other rich foods. Baking or air frying provides a lighter way to prepare them while retaining the crisp pastry.
Use samosa pastry or thin filo pastry with boiled potatoes, peas, carrots and finely chopped onion.
Season the filling with cumin, coriander, turmeric, black pepper and a small amount of garam masala.
Cook the vegetables until tender and let them cool. Lightly mash the potatoes and mix them with the vegetables and spices.
Fill and fold the pastry into small samosas. Brush them lightly with oil and bake or air fry until crisp and golden, turning once during cooking if necessary.
Serve warm with a yoghurt and mint dip. Keeping the samosas small also makes them easier to include alongside the main meal without making the starter too filling.
Preparing food in advance can make it easier to maintain a different variety of Iftar dishes. Chicken can be marinated earlier in the day, vegetables can be washed and cut ahead of time, and grains and pulses can be prepared in larger quantities for use across several meals.
There’s also no requirement to prepare several dishes every evening. A main dish, salad, fruit and water can be enough. On another day, the meal might be a lighter wrap with hummus and salad, followed by fruit.
Planning this way also makes it easier to include different foods throughout the week instead of repeatedly relying on the same fried snacks or rich dishes.
The same meal with simple and easy Iftar recipes can usually be served to the whole family with small adjustments. A curry can be made mildly spiced and additional seasoning added separately. Salad ingredients can be served individually for children who prefer them that way. Chicken kebabs, rice, wraps, yoghurt and fruit are also easy to portion according to age and appetite.
For children who aren’t fasting, there’s no need to create a separate Ramadan menu. Regular nutritious meals can continue during the day.
For children who are learning to fast, food and fluid intake during the hours when they are able to eat and drink should remain a priority. Ramadan meals shouldn’t become an opportunity for unnecessary restriction.
Iftar is one of the simple joys of Ramadan, which involves gathering for a meal and spending time with others around us. So, the food doesn’t really have to be difficult to make. A fulfilling meal for the entire family can easily be prepared with a few carefully chosen ingredients and food choices.
However, Ramadan also serves as a reminder to look beyond our own tables. While we are blessed to have family and food, many individuals worldwide struggle to satisfy their basic necessities. Let’s have that generous and caring approach throughout Ramadan. Through UKIM, you can support families and communities facing hardship and help make sure the blessings of Ramadan reach those who need them most. It’s not only a month of worship, but also a time for reflection, compassion and giving, with an opportunity to remember vulnerable families and communities.
As we gather with our families for Iftar, we can also extend that care to others. Explore UKIM’s Ramadan resources, support our Ramadan appeals and help us reach people and communities who need support this Ramadan.
Copyright © 2026 UKIM All Rights Reserved.
UK Registered Charity Since 1962
Charity Registration No. 250275
