The holy month of Ramadan is a spiritually significant time in the Islamic calendar focused on reflection, spiritual growth, seeking forgiveness and strengthening connection to Allah (SWT).
It’s the month of fasting, building resilience and creating empathy for the poor who face hunger and thirst every single day. Muslims worldwide fast from sunrise to sunset, abstaining from food, drink and impure actions, to purify hearts, earn forgiveness for past sins and earn immense rewards.
Ramadan is also a time for togetherness and traditional dishes during Suhoor (the meal before sunrise) and Iftar (the meal after sunset). Families come together to break their fasts, share meals and words of encouragement to keep them going throughout the month and have conversations that strengthen their bonds.
It is also the meal at which many people find it hardest to resist fried foods, desserts, and rich, hearty dishes. However, this can be a huge mistake because after Iftar, you may experience a slump that leaves you sluggish and sick rather than refreshed.
To avoid this and fuel your body for the next day of fasting, we’ve created this guide to healthy Iftar recipes and the best foods to energise you and make you feel refreshed throughout Ramadan 2027.
After fasting during the day, it can be difficult to think about how best to eat healthily. However, during Ramadan, your body needs hydration and plenty of nutrients to fuel your energy and prepare you for the next day of fasting. Focusing on nutritious foods stabilises your blood sugar levels, improves your digestion, boosts your energy and makes you feel good.
The key to eating healthy at Iftar throughout Ramadan is balance. Every healthy Iftar recipe should include plenty of carbohydrates, such as whole grains, fruits and vegetables, balanced with high-quality proteins to help your muscles recover and keep you feeling fuller for longer. Recipes should include healthy fats to support brain function and reduce hunger, alongside hydrating foods to replenish lost fluids.
Plenty of food choices are available at Iftar, but the key is selecting options that best support your health and wellbeing. We’ve outlined some of the best high-energy foods that power you through fasting during Ramadan.
Breaking your fast with dates is a tradition in Islam and is one of the best foods you can have after fasting. The Prophet Muhammad (peace be upon him) used dates to break his fast and encouraged others to do the same, making dates a staple Iftar food. He said:
“When one of you breaks his fast, let him break it with dates, and if he cannot find any, then with water, for indeed water is purifying.”
[Sunan Abu Dawood]
Dates, rich in natural sugars, fibres and important minerals like magnesium, iron and potassium, restore your energy.
Drinking water to break your fast is vital for hydration. During Ramadan, Muslims can encounter dehydration, leading to fatigue, headaches and difficulty concentrating. By drinking plenty of water at Iftar, you can easily make up the fluids you’ve lost during the day. This can help you tackle Ramadan with ease. Drinking water is even more effective after eating dates. This gives you a huge hydration boost, supporting proper body function, especially your digestive system and kidneys.
Having plenty of fruit at Iftar during Ramadan provides your body with the vitamins, minerals and fibre you need after fasting. Fruit can be hydrating and refuel your body, preparing you for the next fast. Apples, berries, oranges and grapes are best because they are full of antioxidants and water.
At every Iftar during Ramadan, choose recipes that make the most out of whole grains. Try dishes made with brown rice, whole wheat bread and quinoa for a steady source of energy. These foods are full of complex carbohydrates and fibre, which give long-term energy, so you don’t crash when you fast. They also keep your blood sugar levels stable to reduce fatigue. Whole grains are rich in B vitamins and magnesium, which keep your body functioning.
Eating nuts, seeds, avocados and olive oil provides your body with the essential fatty acids it needs. These are excellent for your heart and overall well-being. They keep your body nourished and sustain energy levels. Turning to healthy fats instead of unhealthy ones also stabilises cholesterol levels, improves brain function and reduces inflammation.
Using olive oil for cooking is especially beneficial because it’s rich in antioxidants. In fact, the Prophet Muhammad (PBUH) recommended using olive oil for Iftar:
“Eat olive oil and anoint yourselves with it, for it is from a blessed tree.”
[Sunan Ibn Majah]
Lean proteins at Iftar during Ramadan repair your muscles and overall body function. Proteins such as chicken, fish, eggs, and tofu can help restore your body after fasting. These can repair tissues, regulate blood sugar levels and support your immune system. They also help you feel full and satisfied, getting you through another day of fasting.
Now that you know the best foods to include in your Iftar recipes, it can be hard to think about healthy meals to make with them. To help you make the best healthy Iftar meal, we’ve come up with a few ideas to sustain your energy and help your body function better during fasting hours.
For Iftar, it can be easy to make unhealthy food choices. To ensure that you keep your meals healthy at Iftar, here are some foods you need to avoid to prevent that sluggish, full feeling:
At Muslim Aid, we know that healthy eating to break your fast is important, so you can sustain your energy levels. Keeping your body functioning properly throughout the month and replenishing yourself with protein, hydration, vitamins, and minerals keeps hunger at bay throughout Ramadan.
If you don’t eat healthily at Iftar, you may struggle with your fasts. Unhealthy choices increase hunger and lower energy levels.
We’ve created a few healthy Iftar recipes for Ramadan to fuel your body and feel great throughout long days of fasting. These recipes use plenty of vegetables, protein and fresh, healthy ingredients for light yet satisfying meals everyone loves.
Afghan Banjan Bourani is a simple, healthy option that uses Greek yoghurt for protein, aubergines, onions and chopped tomatoes for a light, tasty meal that helps your body fast during daylight hours.
Lebanese Aroosat Labneh uses good carbohydrates with pitta bread for sustained energy, cucumber, olives, tomato, Greek yoghurt for protein and olive oil to fuel your body with antioxidants.
As you prepare healthy Iftar recipes and sustain your energy to fast during the holy month, spare a thought for those fasting who cannot break their fast. So many vulnerable people are facing famine and starvation while trying to partake in growing their spirituality throughout Ramadan.
This means that when you sit down and break your fast with your delicious, healthy meals, struggling families facing conflict, hardship and devastation are still going hungry.
For just £60, you can feed a fasting family of five for a whole month with Muslim Aid’s Feed the Fasting programme. We work hard to provide Iftar and Suhoor to your brothers and sisters in need across the globe.
Your generosity during the holy month can provide food packs to a family, giving them healthy, nourishing food to get through fasting, as well as food vouchers and cash grants to be used when needed. Save lives and donate to feed those fasting in Ramadan 2027, and provide independence, dignity and hope to struggling families.
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