8 Healthier Options To Choose From When You're Out For Sahur


Noor Atiqah Gafar •  Jun 07, 2017

With Ramadan well on its way, it’s normal to start feeling the slump in preparing healthy meals for sahur. Staying up late after terawih prayers and eating your fill before going to bed seems like a much easier alternative to waking up in the wee hours and eating your fill ?

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Remember that sahur should be a time for nourishment, and not just a time to fill your belly as much as you can! If you want to keep on trying to eat healthier meals while hanging out late night at your favourite mamak or kopitiam for sahur but don’t know what food would be best, fret not ? Here are 8 healthy options you can choose from ?

1. Chapatti

Roti canai is a cult favourite amongst many hungry diners in Malaysia, especially at night when you're itching to satisfy your late night cravings ? However, all that ghee wouldn't make for the best meal for sahur since it leaves you feeling sluggish and uncomfortably full! Plus, since it's made with white flour and ghee, it can increase your cholesterol levels if not eaten in moderation?

Swap that with its much healthier cousin, chapatti, instead! Made from wholewheat flour and cooked in a hot skillet, chapatti is prepared without oil or ghee so you can indulge as much as you can without feeling too guilty ?

Chapatti is also easily digestible so you won't end up with a bloated stomach in the wee hours of the morning ?

2. Thosai

Much like chapatti, you can also substitute roti canai with good old thosai! Thosai is basically a fermented pancake that's a combination of rice batter and black lentils, which makes it easy to digest ?

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Aside from being light on the stomach yet super filling, thosai is a rich and healthy source of carbohydrates! Fuel up on this for sahur and you'll have more than enough energy to last you through the day ?

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Also, this yummy meal is lower in calories and has less saturated fat! Food that's high in saturated fat increases the risk of heart diseases, so thosai is a great healthier alternative with no compromise on taste ?


Beloved by children and adults, MILO is definitely a drink that leaves you feeling all warm and content inside. Keep yourself energised with a cup of MILO for sahur, which is just as satisfying either piping hot or ice cold?

Aside from being delicious, MILO is also nutritious! MILO contains ACTIV-GO®, which is made up of PROTOMALT®, 6 vitamins and 3 minerals that help release energy efficiently from the food that you eat, giving you the best start to your day! Plus, it’s definitely a healthier alternative to your regular cup of teh tarik.

#HHWT Tip: MILO is sweet enough on its own so there's no need to add condensed milk. Ask for MILO kurang manis (less sugar) or MILO-Kosong if you're ordering from your local mamak shop!

4. Tandoori

Ahhh, who doesn’t love the delicious blend of spices and smoky taste of Tandoori chicken? ? Roasted over hot coals at high temperatures in a clay oven called a tandoor, this cooking method doesn’t require much oil and is a much healthier alternative to chicken that’s fried in a vat of oil or in a curry.

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What's great about tandoori is that the spices used to marinade the chicken have anti-inflammatory properties that aids digestion ? Protein-based food like tandoori can also help you feel less lethargic and more active through the day!

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Also, foods with high protein content also take more time to digest, and will keep you feeling full for a longer period of time.

5. Dhal

The loyal companion to any carb-based meal (roti canai and rice; just to name a few), dhal is a common staple in Indian cuisine. If you're thinking of a dish to pair your rice with during sahur, opt for dhal instead of the usual curry or any other gravy!

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Being a legume, dhal is an excellent source of protein, with its protein content being 3.5 times that of rice and 2.5 times that of wheat! This simple dish is also made using a mix of lentils, peas and beans; each packed full with its own nutrients.  If you want to increase your veggie intake, ask the seller to add fresh veggies like eggplants, carrots or long beans?

6. Half boiled eggs

A classic and humble Malaysian staple, soft-boiled eggs are the perfect eggy companion for your sahur. Half boiled eggs are good for health as the yolk is not overcooked and high in Omega-3!

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Eggs keep you feeling fuller for longer with its high protein levels. Plus, eggs are also one of the few foods that contain all the essential amino acids, carbohydrates, vitamins and minerals, so having it soft-boiled keeps all its nutrients intact ?

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Top your eggs off with a little soy sauce and pepper for flavour and a side of toast for the perfect pre-dawn meal?

7. Porridge

Porridge, or bubur lambuk is popularly served during Ramadan, usually for iftar and also for moreh (meals served after terawih prayers). In general, bubur has gentle flavours which are easy on the stomach and keeps you full with its combination of grains, spices, vegetables and protein?

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Cooked with 5-6 times more water than normal rice, it’s definitely a healthier alternative to a plate of white rice! If plain porridge is a little bland for you, add in cooked chicken or fish for extra protein and top it off with a sprinkle of spring onions and vegetables?

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8. Watermelon juice

Watermelon juice for sahur? Yup, you read that right! Watermelon is concentrated with B-vitamins that are responsible for a lot of your body’s production of energy!

This sunnah food also has lots of energizing nutrients, magnesium and potassium, besides helping to keep you hydrated with its high water content.

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Of course, we do still recommend for you to wake up right before subuh to have a glass of water and some dates to remain energized for your prayers and the rest of your day? It was narrated that Anas ibn Maalik (may Allaah be pleased with him) said: The Prophet (peace and blessings of Allaah be upon him) said: “Eat suhoor, for in suhoor there is blessing.” Narrated by al-Bukhaari, 1923; Muslim, 1095.

Here's to eating healthier throughout this blessed month of Ramadan, InshaAllah?

This article was brought to you by MILO Malaysia.