5 Suhoor Recipes for a Week of Easy, Wholesome Ramadan Meals

If you’re planning to fast for Ramadan, you know how important it is to fuel yourself with a wholesome suhoor meal before dawn. Nour Zibdeh, an integrative dietitian and digestive health specialist, suggests opting for “a balanced meal that combines a complex carbohydrate with protein and healthy fat” in order to keep you fueled for as long as possible throughout the day.

It’s equally as important to stay hydrated. Nour recommends drinking a cup or two of water in the morning before suhoor, and then eating the meal without water so that it won’t fill you up while eating. “Make sure the meal isn’t drying. And think about where else you can get fluids that isn’t just water, such as through fruits and vegetables.” Adding ingredients like sliced cucumber is an easy way to do just that.

These five recipes are balanced, satisfying, and hydrating. Plus, all of them can either be prepped the night before or made quickly on the spot, so you don’t have to cut into your sleep in order to make them.

• Each recipe calls for five ingredients and serves one person, but can easily be multiplied.
• Each recipe is a balanced mix of a complex carbohydrate, protein, and a healthy fat, plus ingredients that contain water for hydration.
• We assume you have olive oil, salt, and pepper, so those aren’t included in our ingredient count.

Scoop out the flesh of 1 baked and cooled medium sweet potato into a small bowl. Add 2 eggs and a pinch of salt; mash and stir to combine. Stir together 2 tablespoons maple syrup and 1 tablespoon tahini; set aside. Heat a nonstick skillet over medium-high. Add 1/4 cup batter, cook 3 minutes, gently flip, cook 3 minutes more. Repeat with remaining batter. Top pancakes with 1 chopped small apple and tahini-maple sauce.

Whisk 2 large eggs and a pinch each salt and pepper in small bowl. Melt 1/2 tablespoon unsalted butter in a small nonstick skillet over medium-low heat. Add 1 cup baby spinach; cook until wilted. Add the eggs; tilt the pan so they coat the bottom. Gently push the cooked eggs from the edges toward the center with a spatula, making space for the uncooked eggs and forming waves in the omelet. Cook until the edges are set and the center is wet but no longer runny, 2 minutes. Top half with 1/2 cup chopped tomato and 1/4 cup crumbled feta. Fold the other half over the filling and serve.

Combine 1 cup cooked chickpeas, 1/2 cup chopped cucumber, 1/2 cup chopped tomato, the juice of 1 small lemon, and a drizzle of olive oil in a bowl. Season with salt and freshly ground black pepper. Top with 1/2 cup cottage cheese and another drizzle of olive oil.

Combine 1/2 cup old-fashioned rolled oats, 1/2 cup dairy or non-dairy milk, 1/4 cup blueberries, 2 tablespoons chopped walnuts, and 1 tablespoon chia seeds in a Mason jar, resealable container, or bowl. Cover and refrigerate overnight. Stir in the morning before eating.

Get the recipe: Blueberry Walnut Overnight Oats

Toast 1 slice whole-grain bread and spread it with 2 tablespoons plain Greek yogurt. Top with 1/2 avocado and mash with a fork to cover surface. Top with 3 thin slices smoked salmon and a few thin cucumber slices. Season with a few grinds black pepper.

Welcome to Snapshot Cooking, the home of Kitchn’s easiest recipes. These mini recipes are so simple you can practically cook from the before-and-after snapshot itself.