Suhoor, the pre-dawn meal, is essential for sustaining energy and hydration throughout the fasting hours of Ramadan. A well-balanced suhoor can prevent fatigue, curb hunger pangs, and keep you feeling refreshed until iftar.
In this blog post, we’ll explore healthy and delicious suhoor ideas packed with protein, fiber, and slow-digesting carbs to help you stay energized all day long.
Read Also: Essential Grocery List for a Stress-Free Ramadan
What Makes a Great Suhoor Meal?
For a nutritious and filling suhoor, focus on these key components:
Complex Carbohydrates – Oats, whole grains, and brown rice for long-lasting energy.
Lean Protein – Eggs, yogurt, cheese, and nut butters to keep you full.
Healthy Fats – Avocados, nuts, and seeds for sustained energy.
Hydrating Foods – Fruits and water-rich veggies to prevent dehydration.
10 Delicious & Nutritious Suhoor Ideas
1. Overnight Oats with Nuts & Fruits
A quick and easy suhoor option packed with fiber and protein.
How to Make:
- Combine rolled oats, milk (or yogurt), chia seeds, and honey in a jar.
- Top with sliced bananas, almonds, and dates for natural sweetness.
- Refrigerate overnight for a ready-to-eat meal.
Tip: Swap regular milk with almond or coconut milk for a dairy-free option.
2. Scrambled Eggs with Avocado & Whole Wheat Toast
Eggs are a protein powerhouse, and avocados provide healthy fats to keep you full.
How to Make:
- Scramble eggs with a pinch of black pepper and turmeric.
- Serve with mashed avocado on whole wheat toast for a nutritious boost.
Tip: Add a sprinkle of Nigerian suya spice from Abartfoods for extra flavor!
3. Greek Yogurt with Honey & Granola
A perfect combination of protein, fiber, and probiotics for gut health.
How to Make:
- Mix Greek yogurt with honey, granola, and fresh berries.
- Sprinkle with flaxseeds or chia seeds for added nutrition.
Tip: Use Nigerian tiger nuts or dates for natural sweetness and extra fiber.
4. High-Protein Smoothie
A refreshing, hydrating, and nutrient-packed drink.
How to Make:
- Blend together bananas, Greek yogurt, peanut butter, and milk.
- Add chia seeds, flaxseeds, or oats for a fiber boost.
- Enjoy cold for a refreshing suhoor.
 Tip: Get fresh and frozen fruits from AbartFoods for the best quality ingredients.
5. Whole Wheat Pancakes with Nut Butter
A fiber-rich alternative to regular pancakes that keeps you full longer.
How to Make:
- Mix whole wheat flour, eggs, honey, and baking powder.
- Cook and serve with almond or peanut butter and sliced bananas.
Tip: Add a drizzle of date syrup for natural sweetness.
6. Chickpea & Avocado Salad
A protein-packed, fiber-rich, and refreshing suhoor option.
How to Make:
- Mash avocados and mix with cooked chickpeas, cherry tomatoes, and olive oil.
- Sprinkle with lemon juice and black pepper for added flavor.
Tip: Use West African palm oil for an authentic taste from Abart Foods.
7. Brown Rice & Grilled Chicken
A hearty, protein-packed meal that keeps you full for longer.
How to Make:
- Serve grilled chicken with brown rice and sautéed spinach.
- Add olive oil and sesame seeds for extra nutrients.
Tip: Use Sudanese Hibiscus (Karkade) tea for a hydrating drink with this meal.
8. Traditional African Akamu (Pap) with Milk & Honey
A creamy, nutrient-rich porridge made from fermented maize.
How to Make:
- Cook akamu (pap) with hot water until thick.
- Add milk, honey, and groundnuts for extra nutrition.
Tip: Get authentic akamu from Abart Foods for a traditional suhoor experience.
9. Hummus & Whole Wheat Pita Bread
A simple, protein-rich meal that’s easy to digest.
How to Make:
- Blend chickpeas, tahini, olive oil, garlic, and lemon juice into a smooth hummus.
- Serve with whole wheat pita bread for fiber and energy.
Tip: Add Nigerian uziza leaves for a unique twist!
10. Fresh Fruit & Nut Mix
A light, hydrating suhoor option for those who prefer a quick meal.
How to Make:
- Mix dates, almonds, walnuts, cashews, and dried figs.
- Pair with fresh apples, oranges, and watermelon slices.
Tip: Buy high-quality nuts and dried fruits from Abart Foods for the freshest flavors.
Bonus Hydration Tips for Suhoor
Drink plenty of water – Aim for at least 2-3 glasses before fajr (dawn prayer).
Eat hydrating foods – Watermelon, cucumbers, and oranges help keep you refreshed.
Limit caffeine – Coffee and tea can lead to dehydration, so opt for herbal teas instead.
Read Also: Top 5 Healthiest Fruits for Your Family
Final Thoughts
Suhoor is your fuel for the fasting day, so it’s important to choose nutritious and balanced meals. By including protein, healthy fats, fiber, and hydrating foods, you can stay energized and focused throughout Ramadan.
Get all your Ramadan essentials, spices, and ingredients from AbartFoods for an authentic African touch!
What’s your go-to suhoor meal? Share your favorite recipe in the comments below!