Navratri is the time of soaking in devotion and cleansing - not just of the mind and soul but also of the body. During these nine auspicious days, many people observe fasts and follow a sattvik (no-garlic, no-onion) diet, eliminating some grains and processed foods. But fasting does not mean compromising on nutritional value or taste. In fact, it is a great chance to embrace the wholesome, nourishing ingredients such as millets, root vegetables, nuts, dairy, and fresh fruits.
These foods not only align with the fasting rituals of Navratri but are also loaded with health benefits, supporting digestion, boosting energy, and keeping you feeling full for longer hours. From light and hydrating dishes such as lauki raita to energy-rich snacks such as sweet potato chaat, healthy Navratri recipes can be both tasty and revitalising. Whether you are fasting all nine days or just looking to eat clean, these recipes strike a perfect balance of tradition, taste, and wellness.
Samak Rice Khichdi
Samak rice or barnyard millet is a healthy, gluten-free grain ideal for fasting days. This light and easy-to-digest khichdi is prepared by mixing samak rice with potatoes, peanuts, and some mild spices such as cumin and green chillies, all cooked together in ghee. Loaded in fibre and easy on the stomach, it is ideal for having a balanced Navratri meal. It makes a satisfying combo when paired with cucumber raita or plain curd. It is not just vrat-friendly, but it is also a great option for regular rice with better digestive properties.
Kuttu Cheela
Kuttu or buckwheat cheela is a savoury pancake prepared with buckwheat flour, water, green chillies, and chopped coriander. To make it healthier and full of flavour, you can also add some boiled potatoes and some grated vegetables, and then cook it in ghee until it turns crisp and golden. This recipe is high in protein, iron, and antioxidants, which is great for maintaining energy levels during fasting. You can serve it with vrat chutney or curd for a completely satisfying meal. Kuttu cheela is an amazing option if you do not want to have heavy fried items, making it perfect for health-conscious individuals.
Lauki (Bottle Gourd) Raita
Lauki raita is a cooling and hydrating side accompaniment prepared by mixing grated bottle gourd and fresh yoghurt, seasoned with roasted cumin, rock salt, and some chopped coriander. Lauki has a high water content and helps with digestion. It is an ideal choice when fasting is necessary, as the body needs energy. This raita perfectly balances the heat and spices from other dishes while delivering probiotics and hydration. It is refreshing, quick to make, and goes well with dishes such as kuttu paratha or samak rice.
Sweet Potato Chaat
Sweet potato chaat is a tangy, sweet, and spicy snack that's both filling and wholesome. Boiled sweet potatoes, cut into cubes, are tossed with sendha namak, lemon juice, green chillies, and a sprinkle of roasted cumin powder. You can add pomegranate seeds or chopped coriander to add some freshness and crunch. Sweet potatoes are high in fibre, vitamin A, and antioxidants, which make them a great fasting food. This chaat is a perfect mix of taste and health, delivering a guilt-free indulgence.
Fruit & Nut Lassi
This creamy, nutrient-packed lassi is prepared by using yoghurt, assorted fruits such as banana, apple, or mango, along with some soaked nuts such as almonds and walnuts. Blended with a touch of honey and a pinch of cardamom, it is a wholesome and energising drink to keep you going throughout the day. Rich in protein, calcium, and natural sugars, this smoothie-like lassi helps in keeping you full and refreshed during long fasting hours. It’s a great way to keep the body hydrated while sneaking in essential vitamins and minerals in a tasty way.