Millet is good for people trying to lose weight. Try these millet breakfast recipes that are low in calories and high in fibre.

Breakfast is the most essential meal of the day, and eating a nutritious breakfast can set the tone for the rest of the day. Eating a good breakfast can also help you lose weight, increase your metabolism, and enhance your overall health. While there are many healthy breakfast recipes, try having millet recipes for your breakfast. Millet is a versatile, gluten-free grain rich in nutrients such as fibre, protein, and vitamins. Plus, they keep you feeling fuller for longer which is an essential factor for weight loss. And it helps regulate blood sugar levels. Let’s look at some of the most delicious millet recipes for breakfast that will help you lose weight.

Millets for weight loss: Does it help?

Millet is a nutritious whole grain that is rich in fibre, protein, and essential vitamins and minerals, as found in a study published in the Separation MDPI Journal. Here are the benefits of millets for weight loss, as explained by nutritionist Abhilasha V.

1. High in fibre

Millet is rich in dietary fibre, which promotes a feeling of fullness and reduces overall calorie intake by preventing overeating. It is best to avoid eating too much and eat a calorie-deficit diet if you are trying to lose weight.

7 millet recipes for breakfast to help you lose weight
Try eating millet for breakfast to help you lose weight. Image courtesy: Shutterstock

2. Have a low glycemic index

Millets have a low glycemic index, which means it releases glucose into the bloodstream slowly, helping to maintain stable blood sugar levels and reduce cravings.

3. Contains protein

The protein in millet supports muscle growth and repair, and it can increase metabolism by promoting the thermic effect of food.

Also Read

Chips to smoothie: 7 must-try jackfruit recipes

4. Low in calories

Millet is relatively low in calories, making it a good choice for those looking to reduce their overall calorie intake.

5. Nutrient-dense

Millet is packed with vitamins and minerals, providing essential nutrients without adding extra calories to your diet.

6. Promotes digestion

The fibre content in millet supports healthy digestion and can help prevent constipation and bloating, which are often associated with weight gain.

7 millet recipes for breakfast to help you lose weight

Here are some of the irresistible millet breakfast recipes that will tantalise your taste buds and jumpstart your weight loss journey, as explained by the expert.

1. Millet porridge


  • 1/2 cup of millet
  • 2 cups of water
  • 1 cup of almond milk
  • 1 tablespoon of honey or maple syrup
  • 1/2 tablespoons of cinnamon
  • Fresh fruits (berries, bananas, etc.)

Preparation time: 30 minutes


  • Rinse millet under cold water.
  • In a saucepan, add the water and bring it to a boil.
  • Add millet, reduce heat, and simmer for 20 minutes until tender.
  • Stir in almond milk, honey, and cinnamon.
  • Cook for an additional 5 minutes until creamy.
  • Top it with fresh fruits and serve.

Also Read: 5 delicious high-fibre breakfast recipes for weight loss

2. Millet upma


  • 1 cup of millet
  • 2 cups of water
  • 1 onion, chopped
  • 1 carrot, diced
  • 1/2 cup of peas
  • 1 tablespoon of mustard seeds
  • 1 teaspoon of cumin seeds
  • 1 tablespoon of oil
  • Curry leaves
  • Salt to taste
  • Lemon juice

Preparation time: 25 minutes


  • Rinse and soak millet for 10 minutes.
  • Heat oil in a pan, add mustard and cumin seeds.
  • Add chopped onion, sauté until golden brown.
  • Add carrot, peas, and curry leaves, cook for 5 minutes.
  • Drain and add millet, stir well.
  • Pour water, add salt, cover, and cook for 10-15 minutes until the millet is soft.
  • Sprinkle lemon juice before serving.

3. Millet pancakes


  • 1 cup of millet flour
  • 1/2 cup of oat flour
  • 1 teaspoon of baking powder
  • 1 tablespoon of flaxseed
  • 1 cup of almond milk
  • 1 tablespoon of maple syrup
  • 1 teaspoon of vanilla extract
  • Fresh berries

Preparation time: 20 minutes


  • In a bowl, mix millet flour, oat flour, baking powder, and flaxseed.
  • Add almond milk, maple syrup, and vanilla extract, whisk until smooth.
  • Heat a non-stick pan over medium heat.
  • Pour 1/4 cup batter, cook until bubbles form on the surface, then flip and cook until golden brown.
  • Serve with fresh berries.

4. Millet and vegetable idli


  • 1 cup of millet
  • 1/2 cup of urad dal
  • 1/4 cup of grated carrots
  • 1/4 cup of chopped spinach
  • Salt to taste
  • Oil for greasing

Preparation time: 20 minutes + overnight fermentation


  • Rinse millet and urad dal, and soak them separately for 6 hours.
  • Grind them into a smooth batter, mix well, and let ferment overnight.
  • Stir in grated carrots, chopped spinach, and salt.
  • Grease idli moulds, pour batter, and steam for 15 minutes.
  • Serve hot with chutney.

5. Millet smoothie bowl


  • 1/2 cup of cooked millet
  • 1 banana
  • 1/2 cup of almond milk
  • 1 tablespoon of almond butter
  • 1 teaspoon of chia seeds
  • Fresh fruits and nuts for topping

Preparation time: 10 minutes


  • Blend cooked millet, banana, almond milk, and almond butter until smooth.
  • Pour into a bowl, top with chia seeds, fresh fruits, and nuts.
  • Serve immediately.

6. Millet and lentil dosa


  • 1 cup of millet
  • 1/2 cup of split yellow lentils
  • 1/2 teaspoon of fenugreek seeds
  • Salt to taste
  • Oil for cooking

Preparation time: 20 minutes + overnight soaking


  • Rinse millet, lentils, and fenugreek seeds, soak overnight.
  • Grind to a smooth batter, add salt, and let it ferment for 8 hours.
  • Heat a non-stick pan, pour a ladleful of batter, and spread into a thin circle.
  • Drizzle oil around edges, cook until golden brown, flip, and cook the other side.
  • Serve with chutney or sambar.

Also Read: Millets for weight loss: Shed extra kilos with this superfood

7. Millet breakfast salad


  • 1 cup of cooked millet
  • 1 cucumber, chopped
  • 1 tomato, chopped
  • 1/4 cup of boiled chickpeas
  • 1/4 cup of feta cheese
  • 1 tablespoon of olive oil
  • 1 tablespoon of lemon juice
  • Salt and pepper to taste
  • Fresh herbs (parsley, mint)

Preparation time: 15 minutes


  • Combine cooked millet, chopped cucumber, tomato, and boiled chickpeas in a bowl.
  • Add feta cheese, olive oil, lemon juice, salt, and pepper.
  • Toss well and garnish with fresh herbs.
  • Serve chilled.
Millet salad
Prepare a delicious millet salad for weight loss. Image courtesy: Adobe Stock

Who should avoid eating millet recipes for breakfast?

While millet is generally considered safe and nutritious, certain individuals may need to avoid or limit their intake:

  • Individuals with thyroid issues: Millet contains goitrogens, which can interfere with thyroid function and may be problematic for those with hypothyroidism. However, more research is needed to prove the claim.
  • People with specific allergies: Although rare, some individuals may have an allergy to millet and should avoid it.
  • Individuals with digestive disorders: Those with certain digestive disorders, such as irritable bowel syndrome (IBS), may find that the high fibre content in millet exacerbates their symptoms. However, more research is needed to prove the claim.
  • Infants and young children: Millet can be difficult to digest for very young children, and it should be introduced into their diet gradually and in small amounts.

It is advisable to consult with a healthcare provider or nutritionist before making significant changes to your diet, especially if you have any underlying health conditions.

Leave A Reply