May 26

My favorite healthy breakfast Poha Recipe


My favorite healthy breakfast Poha Recipe

Healthy Breakfast Poha Recipe is a much-loved delicious breakfast prepared differently in different parts of India.

Poha is originally a Maharashtrian breakfast, but its flavor traveled in all different directions and has attracted people from all walks of life.

Poha is considered to be one of the lightest and healthy breakfast. In this article, we are going to check why Healthy Breakfast Poha is so popular!

Healthy Breakfast Poha Recipe – What people say?

People who ate healthy breakfast Poha every day reported that they:

  • Had developed a clearer skin
  • Got thinner waistline within a week
  • Feet fuller
  • Were not deprived you of any nutrients

And the ease of making this quick breakfast recipe is an added bonus for those who love eating Poha Recipe.

What is Poha?

Rice grains are parboiled, rolled and flattened. Then they are dried and that’s how we get Poha flakes. Two types of Poha flakes are available -

  • Thin Poha
  • Thick Poha

Depending on the pressure used while flattening the rice these two different types are produced. Different recipes use different types of Poha in them.

Benefits of Flattened Rice

Flattened rice is incredibly healthy, that’s why it is considered as the perfect breakfast food. It is-


Rich in Carbohydrates


Easily digestible


Low in calories


Rich in Iron

Benefits of eating healthy breakfast Poha


Controls Blood Sugar Levels

Poha is considered a good meal for diabetics. Being rich in fibre, it prevents sudden rise in blood sugar, by releasing the sugar slowly in the bloodstream.


A Good Probiotic

Since flattened rice is made by parboiling paddy and then drying it out in the sun, the finished product after fermentation retains the essential microbes from the partially digested carbs and proteins, which is healthy for the gut.


Prevents bloating

Poha is light on the stomach and can be easily digested. It will never cause bloating and will also make you feel fuller for longer.



People who are sensitive to Gluten and cannot have wheat/barley can enjoy Poha since its Gluten-free!

What is Poha made of?

Poha is made of flattened rice, spices, peanuts and onions.

To make it healthier and balanced you may add different veggies like carrot, peas or capsicum. It is generally topped with freshly grated coconut, crunchy peanuts, sev or farsan.

Poha is prepared in different regions using different ingredients and that is why it has many variations!

Delicious Poha Recipes

1. Kanda Batata Poha Recipe

This tangy, spicy Maharashtrian dish has gained national fame with small local variations being made in other states too. The sweet blandness of the mashed potato combines beautifully with the spicy fried onions and crunchy peanuts.

 In Maharashtra, people generally add potatoes as well whereas, in Indore, the use of Fennel seeds makes it very distinct in flavor from the Maharashtrian version.

2. Tamarind Poha Recipe

This dish is made in Tamil households, especially during puja when the use of onions is prohibited. However, it is equally delightful and uses a variety of spices! In fact, it tastes a lot like tamarind rice.

3. ​Chivda

Chivda (chiwda) is specially made during Diwali. It is a savoury-sweet or spicy mixture. This recipe makes use of thick Poha or aval (flattened rice), dry fruits, spices and is a Maharashtrian version.

4. Poha Kheer Recipe

Poha Kheer is made with Poha, nuts, dry fruits coconut milk or cow's milk. It is simple with fewer ingredients and it takes only 15 minutes to make!

 It can be served as a dessert or as a quick evening snack. It is highly advisable for babies above 8 months old.

5. Atukula laddoos

This dish is largely made in South India during festivals using Atukul(flattened rice-as known in Andhra Pradesh). It is a hassle-free recipe and doesn’t include complicated sugar syrups!

6. Gopalkala

Gopalkala or Dahikala is offered to Lord Krishna on Janmashtami.

 Made using beaten rice, curd/milk, sugar, pomegranate, chilli, pickle and coriander it's nutritious & healthy. One can have it as an evening snack, mid-meal or even a pre-workout meal.


If your diet restricts the consumption of carbohydrates, then you may avoid eating Poha. Also, if you have a sensitive stomach, DO NOT eat Poha along with Tea as this can cause acidity.

To avoid this, you can eat healthy breakfast Poha with curd or buttermilk. This would surely relieve your stomach!

Poha vs. Oats

Nowadays, due to the ever-increasing influence of Western culture on our Indian culture, people are getting more and more detached from traditional Indian food.

Foreign companies glorify their products in such a way that people are always eager to adopt them.

One such product is Oats.

Are you one of these people? Then you should definitely read further!

Oats only consist of fibres and lack in nutritional value whereas Poha in itself is a wholesome meal rich in Iron, Vitamins and carbs!

Oats can cause gas and bloating while on the other hand, Poha makes you feel light!

Oats are harmful to diabetic people whereas Poha is considered to be a Super Food for the diabetic!

Oats lead to swelling of the stomach and severe gastric issues whereas eating healthy breakfast Poha does not lead to such problems and can be enjoyed without worry!

Most importantly, Poha is available easily and is local. It has been tried and tested by our ancestors over many generations.

Therefore we should adopt traditional eating habits and say NO to Western food!

Poha vs. Rice

Poha is found to be healthier than rice!

It contains less sugar, starch and carbs as compared to rice.

Flattened rice is richer in Iron as compared to rice. You may want to squeeze a bit of lemon juice in your bowl of healthy breakfast Poha to help your body absorb the iron better.

White rice does not aid weight loss whereas it is scientifically proven that Poha helps a great deal in weight loss!

Poha has more fibre than rice which makes it easier to digest.

Is Poha healthy for weight loss?

Poha is not only a wholesome meal but it also appeals to the taste buds, thanks to its rich taste. In addition to being one of the healthiest breakfast options, it can also aid your weight loss journey.

Beaten rice is not only easy to digest, but it also keeps you feeling full for a long duration of time. The slow and steady release of sugar in the bloodstream decreases the feeling of emptiness in the stomach.

If you are watching your weight, it is advisable to leave out potatoes and peanuts from your preparation. Instead add onion, green chilli, tomatoes and other vegetables.

Being rich in dietary fibers, it makes it a perfect choice for weight watchers!

When you have Poha in the morning, it helps in curbing untimely hunger pangs which in turn prevents you from overeating throughout the day.

While the market is flooded with various weight loss ‘superfoods’ like quinoa and oats, we suggest switching to Poha instead. It is easy on your pocket, light on your tummy and extremely versatile!

Poha will help you in fighting the battle of the bulge!

It just gets better and better, doesn't it?

Now, is Poha a good choice for dinner? Definitely yes!

But you need to ensure that you eat a wise portion size, otherwise, it may turn into fat! You need to burn the carbs and extra energy which you consume while eating Poha for dinner during the day.

Unused energy that is stored in your body for a long period of time is bad as it affects your metabolism!

However, if you’ve already had Poha for breakfast, better to eat something else for dinner to vary the nutrient profile.

Poha Nutritional Index

One plate of Poha gives us 180 calories. Out of which carbs consist of 100 calories, proteins account for 9 calories and remaining come from fat.

One plate of Poha provides about 9% of the total daily calorie requirement of a standard adult diet of 2,000 calories.


Poha helps us accomplish nearly 5% of our Potassium requirement which controls blood pressure and helps in sustaining cardiac health.

Peanuts contain Vitamin B1 and are rich in Protein. These monounsaturated fats won’t spike your sugar levels and are good for diabetes.

Onions are great antioxidants and also boost your immune system!

Adding Coriander and Coconut will provide you with Vitamin A, Vitamin C and high fiber content. This helps in lowering your cholesterol and increasing metabolism.

On a Final Note

Some people still raise this question- “Is Poha bad for health?”

As quoted by India’s leading nutrition and exercise science expert, Rujuta Diwekar-

“The staples in our diets are the superfoods. In a diverse country like ours, we must strive to achieve diversity in our diet so that not just the health of our bodies, but those of our local economies, too, improve and, in turn, help the global ecology”

Simply giving up Poha, dosa and parantha for a bowl of oats is not sensible.

We should reap the benefits of our ancient food culture and not get influenced by Western food!

Amit Burman, Vice-chairman, Dabur once said-

“I feel poha should be our national dish, for one, it’s consumed in most parts of India; is liked by one and all, and is easily digestible. But most importantly, it’s healthy, packed with energy and helps in weight management too.”

Our take- Can’t disagree!

Welcome to the world of healthy eating! Enjoy Poha Recipes.

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About the Author

Hi I am Garv, your Jugaadu Chef.From the very beginning, I am obsessed with food. Food is my weakest link, and if anybody needs to get anything done from me, good food is what they bribe me with.I have always been inclined towards baked goodies and thus Italian food is my favorite cuisine. And not just pizza, pasta, and garlic bread, you may find me biting cakes and pastry often. Thanks to my sweet tooth.I have seen my mother Sonia Gupta baking for me most of the times. I love when people find her at random places and then ask hey “You are Sonia Gupta from AnyBodyCanBake” and when she says “Yes”, I see unlimited joy on their faces.Baking, video shoots, courses, YouTube, I have always been surrounded with all of these things for a long time and finally decided to make my own mark into it.JugaaduChef was founded in 2019 with the aim of “Recipes for Kids, by a Kid”. I wanted to share the joy of baking and cooking with my alike. So I started my blog and my YouTube.


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