6 best Ayurvedic breakfast and its benefits

  • April 9, 2024
Reading Time: 10 minutes


Ayurveda, the ancient Indian science of holistic medicine, emphasizes the significance of leading a balanced life in order to achieve optimal health and wellness. Among its many traditions, Ayurveda places a strong focus on the importance of breakfast in establishing the tone for the day. In this essay, we will look into Ayurvedic breakfast, including its principles, recipes, and a variety of advantages.

What is Ayurveda?

Ayurveda, which dates back over 5,000 years, is a holistic system of medicine that focuses on achieving balance between the body, mind, and spirit. It is founded on the notion that each person has a distinct constitution, or dosha, made up of Vata, Pitta, and Kapha. Ayurveda strives to prevent sickness and enhance longevity by educating people about their doshas and recommending appropriate lifestyle changes.

Importance of Breakfast

Ayurvedic Breakfast - Khichdri

Breakfast is considered by many as the most essential meal of the day, and Ayurveda fully concurs. It jumpstarts your metabolism, refills energy stores after a night of fasting, and supplies necessary nutrients to keep your body and mind going throughout the day. A nutritious meal provides the foundation for sustained energy, greater concentration, and better mood management.

Understanding Ayurvedic Breakfast

In Ayurveda, breakfast is considered as an opportunity to harmonize with the body’s natural rhythms and supply it with the nourishment it requires to thrive. Here’s a closer look at the ideas and ingredients of a healthy Ayurvedic breakfast.

Vatta – Vata is characterized by qualities of air and ether (space). It governs movement, including breathing, circulation, and nerve impulses. When in balance, Vata individuals tend to be creative, energetic, and enthusiastic. However, an imbalance in Vata can lead to anxiety, dry skin, constipation, and insomnia.

Pitta: Pitta is associated with qualities of fire and water. It governs metabolism, digestion, and transformation in the body. Pitta individuals are typically intelligent, ambitious, and driven when in balance. However, an excess of Pitta can manifest as irritability, inflammation, heartburn, and skin rashes.

Kapha: Kapha embodies the qualities of earth and water. It governs structure, stability, and lubrication in the body. Kapha individuals are usually strong, stable, and compassionate when balanced. Yet, an imbalance in Kapha may lead to lethargy, weight gain, congestion, and attachment.

Principles of Ayurveda in Breakfast

  • An Ayurvedic breakfast is based on nourishing, light, and warm porridge, regardless of Dosha type. You can, however, skip breakfast if it makes you feel better and more intellectually fit. Tip: Instead of having a meal, try a warm, healthy glass of nut milk or “Golden Milk” (recipe at the end).
  • When you wake up, take a glass of boiled water (at the appropriate temperature). This promotes the digestive system and counteracts fluid loss. Add lemon juice to taste. Tip: Fill up a thermos flask the night before and consume the lukewarm beverage while still in bed. It is also recommended as a thirst quencher throughout the day, as cold beverages can slow down the digestive system.
  • Warm food is easier to digest since the gastro-intestinal system uses less energy to breakdown it.
  • Use only natural, fresh, regional, and seasonal produce. Gently prepare the meal while it is still fresh.
  • Do not eat too much. Chew slowly so you can tell when you’re full and avoid overloading your stomach.

Try not to combine milk products with acidic fruits. Fruits are best eaten on an empty stomach or steamed (don’t boil them to preserve the nutrients).

Components of a Balanced Ayurvedic Breakfast

A balanced Ayurvedic breakfast usually consists of grains, fruits, dairy or dairy replacements, healthy fats, and warming spices. Each component has a specific function in aiding digestion, increasing energy, and promoting general well-being. Individual preferences and dietary needs are met by Ayurvedic breakfasts, which include a variety of flavors, textures, and nutrients.

What should be included in breakfast?

A balanced meal should contain carbohydrates, protein, healthy fats, fiber, and important vitamins and minerals. Here are some typical components that can be included in a nutritious breakfast:

  • Whole Grains: Incorporate whole grains like oats, quinoa, whole wheat bread, or brown rice to provide sustained energy and fiber for better digestion.
  • Protein: Include protein sources such as eggs, Greek yogurt, tofu, or lean meats like turkey or chicken to support muscle repair and keep you feeling full until your next meal.
  • Healthy Fats: Add sources of healthy fats like avocados, nuts, seeds, or nut butter to help absorb fat-soluble vitamins and keep you satisfied.
  • Fruits and Vegetables: Include a variety of colorful fruits and vegetables for their vitamins, minerals, antioxidants, and fiber to support overall health and immunity.
  • Dairy or Dairy Alternatives: Incorporate dairy products like milk or cheese, or plant-based alternatives like almond milk or soy yogurt, for calcium and vitamin D to support bone health.
  • Hydration: Don’t forget to hydrate with water, herbal tea, or freshly squeezed juice to kickstart your metabolism and stay hydrated throughout the day.

What is the best time to eat breakfast?

The best time to eat breakfast is within an hour or two of getting up. This allows your body to restore its energy stores and rev up your metabolism for the day ahead. Eating breakfast earlier helps to regulate blood sugar levels, enhances attention, and delivers critical nutrients for your body and mind. Furthermore, eating a nutritious meal in the morning sets a positive tone for the rest of the day, increasing general well-being and productivity.

Top 6 Ayurvedic Breakfast Recipes

Kickstart your day with vitality and nourishment by trying out these six delicious Ayurvedic breakfast recipes:

  • Recipe 1: Spiced Oats

Reference Image: Masala Oats Recipe – Swasthi’s Recipes (indianhealthyrecipes.com)


  • ¼ cup of onion chopped (optional)
  • ½ cup of tomato
  • 1 green Chillie
  • ½ cup Carrots
  • ¼ cup green beans or French Beans
  • ¼ cup green peas
  • ¼ cup frozen sweet corn  (optional)
  • ¾ teaspoon ginger (peeled, crushed or chopped)
  • ¾ teaspoon garlic (peeled, crushed, or chopped)


  • Heat oil in a kadai. Add cumin and let it sizzle.
  • Add onions and saute for a min.
  • Add in tomatoes and cook for 2 mins.
  • Add carrot and beans and mix well till raw smell leaves.
  • Add in salt, spice powders and mix well.
  • Add in oats and mix well.
  • Add water and cook till done.
  • Add pepper powder and coriander leaves. Mix well.
  • Recipe 2: Quinoa Porridge
Ayurvedic Breakfast - Quinoa Porridge
Quinoa Porridge

This amazing quinoa porridge is packed with superfood ingredients to keep you fueled and energized all day long. It’s easy to make, tasty and good for you!


  • 125g quinoa
  • 1 cup green kernel (unpeeled)
  • 1 apple
  • 1 pear
  • 1 nectarine
  • Handful of grapes
  • Handful of blueberries
  • Spices: cinnamon, cardamom, cloves
  • Thick juice (agave syrup)
  • Water


  • Bring the green kernels to a boil with twice the amount of water
  • Simmer over low heat for about 25 minutes
  • Meanwhile, simmer the quinoa in a large saucepan over medium heat for 15 minutes
  • Take the fruit of your choice and cut it into bite-sized pieces
  • In a pot, you can then heat this gently and stir occasionally until it seems soft enough
  • Now add the agave syrup and your spices as you like
  • Arrange the fruit on your quinoa and green porridge and eat your breakfast dish warm
  • Recipe 3: Ayurvedic Smoothie
Ayurvedic Breakfast -  Smoothie
Ayurvedic Smoothie

Reference Image : (3) Pinterest


Apples, Pineapple, and Kale Smoothie 1 apple

  • ½ cup fresh pineapple
  • 3 ounces kale
  • 1 cup cool water
  • 1 spoon honey (if needed)

Apricots, Cherries, Basil Leaf Smoothie

  • 4 fresh apricots, depending on their size
  • ½ cup cherries, I used defrosted frozen berries, but fresh is better if possible
  • a few leaves of fresh basil
  • 1 cup cool water

Blueberries, Strawberries, Banana, and Cardamom Smoothie

  • ¼ cup blueberries
  • ½ cup strawberries
  • ½ banana
  • 1 teaspoon of raw organic sugar
  • ⅛ teaspoon cardamom powder
  • 1 cup cool water

Apple, Lime, and Arugula Smoothie

  • 1 apple, cored
  • ½ lime, juiced
  • 2 cups fresh arugula
  • 1 teaspoon fresh ginger root, chopped
  • 1 cup cool water
  • tiny pinch of Himalayan pink salt
  • Recipe 4: Moong Dal Dosa
Moong Dal Recipe
Moong Dal Recipe

Reference Image : Moong Dal Recipe (Instant pot & Stovetop) – Swasthi’s Recipes (indianhealthyrecipes.com)


  • Yellow split moong dal (also known as phase paruppu in Tamil) – 1 cup
  • Raw rice – 2 tbs
  • Green chillies – 3
  • Cumin seeds – ½ tsp
  • Small piece of fresh ginger
  • Salt as needed
  • Big onion (chopped) – 1
  • Curry leaves
  • Coriander leaves


  • Wash the yellow moong dal and rice and soak them together in enough water for about one hour.
  • Grind the soaked lentils and the rice in a mixer jar along with green chilies, cumin seeds, and ginger until smooth.
  • Add water to achieve a dosa batter consistency.
  • Add salt to taste.
  • In a pan, sauté chopped onions and add to the batter.
  • Add chopped coriander leaves and curry leaves.
  • Mix well; the dosa batter is now ready.
  • Make dosas on an iron tawa. Cook well on both sides and serve hot with coconut chutney or onion chutney.
  • Recipe 5: Vegetable Upma
Indian Vegetable Upma
Indian Vegetable Upma

Reference Image: Indian Vegetable Upma Cream of Wheat Breakfast Recipe (cookingtheglobe.com)


  • 3 cups – semolina (upma/sooji)
  • 4 cups- water
  • 1 tablespoon olive oil or ghee
  • Chopped onion
  • ½ bowl of pea
  • Chopped French beans
  • Chopped garlic
  • Chopped tomato
  • 4 green chilies
  • Curry leaves
  • Chopped carrot
  • Coriander leaves
  • Mustard seeds
  • Few cashew nuts
  • Salt according to taste


  • Heat ghee or olive oil in a pan
  • Add mustard seeds, curry leaves, chopped onion, and garlic to the pan and saute for 3-4 minutes
  • Add all the vegetables in the pan and fry for 3-4 minutes
  • Now add sooji (semolina) and roast it for at least 5 minutes
  • Add salt according to taste
  • Add water and stir all the ingredients very well so that lumps should not form
  • Cook for 10-15 minutes
  • Vegetable upma is ready when water gets evaporated
  • Add coriander leaves for garnishing
  • Recipe 6: Khichdi

Khichdi is an Indian superfood featured during panchakarma, which is a therapeutic cleansing process used in Ayurveda to remove excess imbalances (doshas) from the body.

Vegetable Dalia Khichdi
Vegetable Khichdi

Reference Image: Dalia Khichdi Recipe (Daliya Khichdi) – Fun FOOD Frolic


  • Ghee or oil
  • Cumin seeds
  • Ginger
  • Turmeric
  • Basmati rice – you can use another medium grain rice if you don’t have basmati.
  • Yellow mung
  • Water
  • Salt – to taste
  • Optional ingredients – veggies such as carrots, peas, cauliflower, beans, spinach, or kale; Garam masala 


  • Soak the rice and yellow mung for at least 15 minutes and rinse the rice
  • After the ghee or oil is hot, temper it with cumin and ginger until aromatic.
  • Next add the rice, lentils, turmeric, and salt. If you plan to add veggies, add them now. Close the lid and pressure cook on high heat for up to 4-5 whistles.
  • Allow the pressure to naturally release.
  • Serve in a bowl or plate alongside lemon slices, pickles, yogurt, pappadum, lassi, buttermilk, or kefir. You can also add a teaspoon of ghee or vegan butter to drizzle on top along with some garam masala. 

Benefits of Ayurvedic Breakfast

The benefits of adopting an Ayurvedic breakfast routine extend far beyond the realm of physical health. Here are some of the key advantages:

  1. Improved Digestion
  2. Sustainable Energy Levels
  3. Weight Management
  4. Enhanced Mental Clarity
  5. Strengthened Immune System

What should be avoided?

When aiming for a healthy breakfast, it’s important to avoid certain foods that can undermine your efforts to maintain a balanced diet. Here are some items to steer clear of:

  1. Processed Foods: Skip highly processed breakfast cereals, pastries, and packaged foods that are often loaded with added sugars, unhealthy fats, and artificial additives.
  2. Sugary Beverages: Avoid sugary drinks like soda, fruit juices with added sugars, and flavored coffee drinks, as they can spike blood sugar levels and lead to energy crashes later in the day.
  3. Highly Sugary Foods: Limit foods with high sugar content such as sweetened yogurt, sugary breakfast bars, and syrup-laden pancakes, as they can contribute to weight gain and insulin resistance.
  4. Trans Fats: Steer clear of foods containing trans fats, such as fried breakfast foods, commercial baked goods, and margarine, as they can increase bad cholesterol levels and raise the risk of heart disease.
  5. Excessive Salt: Reduce intake of high-sodium foods like processed meats, canned soups, and salty breakfast sandwiches, as they can contribute to high blood pressure and cardiovascular issues.
  6. Empty-Calorie Foods: Avoid foods with empty calories, such as sugary cereals and white bread, which provide little nutritional value and can leave you feeling hungry soon after eating.


Can I skip breakfast in Ayurveda?

Skipping breakfast is generally not recommended in Ayurveda as it disrupts your body’s natural rhythms and can lead to imbalances in your doshas. Breakfast is considered an essential meal for kickstarting your metabolism and providing vital nutrients after a night of fasting. However, if you’re not hungry in the morning, it’s important to listen to your body and eat when you feel hungry, even if it’s later in the morning.

How soon after waking up should I eat breakfast?

Ideally, you should aim to eat breakfast within the first hour or two after waking up. This allows your body to replenish its energy stores and kick-start your metabolism for the day ahead. Eating breakfast earlier helps stabilize blood sugar levels, improves concentration, and provides essential nutrients to fuel your body and mind.

Can I have coffee or tea with my Ayurvedic breakfast?

While coffee and tea can be enjoyed with an Ayurvedic breakfast, it’s essential to consume them mindfully and in moderation. Opt for herbal teas or coffee alternatives like dandelion root coffee or chai tea, as they are gentler on the digestive system and offer additional health benefits. Avoid adding excessive sugar or artificial sweeteners to your beverages, and consider having them alongside your breakfast rather than on an empty stomach.

Can I customize Ayurvedic breakfast recipes based on my dosha?

Yes, absolutely! Ayurveda emphasizes the importance of individualized nutrition based on your unique dosha constitution. Depending on your predominant dosha (Vata, Pitta, or Kapha), you can tailor your breakfast recipes to balance your specific needs and promote harmony within your body. Experiment with ingredients and flavors that align with your dosha’s characteristics, and observe how different foods affect your energy levels and overall well-being.

Are there any side effects of transitioning to an Ayurvedic breakfast?

Transitioning to an Ayurvedic breakfast may initially cause some minor adjustments as your body adapts to new dietary habits and ingredients. You may experience changes in digestion, energy levels, or cravings as your body detoxifies and rebalances. However, these effects are typically temporary and part of the natural healing process. It’s essential to listen to your body, stay hydrated, and gradually introduce Ayurvedic breakfast recipes into your routine to minimize any potential side effects.


Including Ayurvedic breakfast in your daily routine is a great way to nourish your body, mind, and spirit. By embracing Ayurvedic principles and eating clean, balanced meals, you can see a significant improvement in your general well-being. Begin your journey to vigor and longevity today with the nutritious richness of an Ayurvedic breakfast.

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