Healthy Navratri fasting: 10 nutritious foods to stay strong and energised

Navratri is a time of devotion, discipline, and fasting, but it can also be a challenge to maintain energy and nutrition while observing strict dietary restrictions. Choosing the right foods during your fast is essential to stay vibrant, healthy, and energized throughout the nine days.

By including nutrient-rich ingredients that are allowed during fasting, you can nourish your body, prevent fatigue, and enjoy the festival fully. Here’s a detailed guide to some of the healthiest and most satisfying fasting foods to try during Navratri.

10 must-have foods for a healthy and energetic Navratri fast

Beetroot salad

Beetroot salad is a refreshing and nutrient-dense option for fasting days. Chop fresh beetroot and combine it with other fasting-approved vegetables like cucumber, carrot, or radish.

A squeeze of lemon juice not only adds tanginess but also boosts vitamin C, which enhances iron absorption from the vegetables. Beetroot is rich in antioxidants, fibre, and essential minerals, making it perfect for maintaining stamina during fasting.

Light, crunchy, and hydrating, this salad can be eaten as a mid-morning snack or alongside meals, providing both flavour and a healthy nutrient boost.

Dahi aloo

Dahi Aloo is a simple, wholesome dish that combines boiled potatoes with a curd-based gravy.

Potatoes provide complex carbohydrates for sustained energy, while curd adds protein and probiotics to support digestion. This dish is not only light on the stomach but also keeps you full for longer periods, which is ideal during fasting. You can enhance the flavour with fasting-friendly spices and a touch of rock salt or sendha namak.

Dahi Aloo makes for a comforting meal that balances taste and nutrition, helping you stay active and energetic throughout the day.

Millet pongal

Millet Pongal is a wholesome, warm dish that can be prepared with Samak (barnyard millet) and assorted vegetables. Millet is an excellent source of complex carbohydrates, fibre, and plant-based protein, making it ideal for fasting days. Pongal, cooked with ghee and mild spices, is easy to digest and keeps you full for hours. Adding vegetables like carrots, beans, and peas not only improves the nutritional profile but also provides natural sweetness and texture.

Millet Pongal is a perfect combination of comfort and nutrition, giving you the energy needed for long fasting hours.

Kuttu dosa

Kuttu Dosa, made from buckwheat flour, is a versatile fasting favourite. The batter, prepared with kuttu atta, water, green chillies, and sendha namak, results in thin, crispy dosas that are light yet filling. Buckwheat is rich in protein, fibre, and essential minerals like magnesium, making it a great option for maintaining energy levels during Navratri.

You can pair Kuttu Dosa with a simple potato filling or curd for extra protein and flavour.

This dish is easy to prepare and digest, making it a staple for breakfast or dinner during fasting days.

Sabudana poha

Sabudana Poha is a popular fasting snack made from soaked tapioca pearls. Unlike regular flattened rice poha, sabudana poha is gluten-free and provides quick energy, thanks to its high carbohydrate content. You can sauté it with ghee, roasted peanuts, green chillies, and a pinch of sendha namak for added protein, flavour, and crunch.

This dish is light, easy to digest, and keeps you full for hours, making it perfect for mid-morning or evening consumption.

Sabudana Poha is a traditional fasting favourite that combines taste with essential nutrients.

Sabudana tikki

Sabudana Tikka is a delicious and nutritious snack that is perfect for fasting days. Made with soaked sabudana, mashed potatoes, peanuts, and mild spices, these tikka patties are shallow-fried or baked to create a crispy exterior and soft, flavourful interior.

Rich in carbohydrates, fibre, and protein, Sabudana Tikka provides long-lasting energy and keeps you full between meals. Adding lemon juice and coriander enhances the taste while also providing extra nutrients.

This snack is an excellent option for those looking for a light yet satisfying fasting-friendly treat that can double as an evening snack or appetizer.

Millet khichdi

Millet Khichdi, made with Samak or barnyard millet, is a wholesome alternative to regular rice.

Cooked like rice and combined with mild spices and vegetables, this khichdi is easy to digest and highly nourishing. The fibre in millet aids digestion, while its protein content helps maintain energy levels during fasting. Vegetables like carrots, beans, and peas enhance the nutritional value and provide a variety of vitamins and minerals.

Millet Khichdi is a warm, comforting dish that keeps you satiated, balanced, and energized throughout your Navratri fast.

Kuttu paratha

Kuttu Paratha is another fasting favourite made with buckwheat flour. These soft, crispy parathas can be paired with curd or a vrat-friendly potato sabzi. The combination provides a balance of carbohydrates, protein, and essential minerals. Kuttu atta is filling yet light, making it ideal for breakfast or dinner during fasting days. Preparing parathas in ghee enhances flavour and provides healthy fats that sustain energy.

With its delicious taste and nutritional value, Kuttu Paratha is a versatile option that keeps your fasting routine both satisfying and energizing.

Sweet potato chaat

Sweet Potato Chaat is a tangy, filling snack that’s both healthy and flavourful. Boiled sweet potatoes tossed with rock salt, lemon juice, and green chillies create a perfect balance of sweet, tangy, and spicy flavours. Sweet potatoes are rich in complex carbohydrates, fibre, and antioxidants, which help maintain energy and regulate blood sugar during fasting.

This snack is light yet satisfying, making it ideal for mid-day hunger pangs or evening snacking.

Sweet Potato Chaat not only nourishes the body but also keeps your taste buds happy during the Navratri fast.

Makhana stir-fry

Makhana, or fox nuts, are an excellent fasting snack due to their lightness, crunch, and high nutritional value. Roasted in ghee and seasoned with rock salt and pepper, makhana provides protein, fibre, and antioxidants.

This crunchy snack is perfect for a midday boost or evening nibble without feeling heavy on the stomach. Makhana is easy to digest and helps sustain energy levels throughout the day, making it a popular choice during Navratri fasting.

Incorporating this snack into your fasting menu ensures that you remain active, satisfied, and nourished.Observing a Navratri fast doesn’t mean compromising on nutrition or energy.

By including wholesome, fasting-friendly foods like Dahi Aloo, beetroot salad, millet dishes, buckwheat preparations, sabudana-based snacks, sweet potato chaat, and makhana stir-fry, you can stay strong, healthy, and vibrant throughout the nine days. These foods provide essential carbohydrates, protein, fibre, and micronutrients, keeping your body nourished while respecting the fasting rules.

With a well-planned fasting menu, Navratri can be a time of spiritual rejuvenation as well as physical well-beingDisclaimer: This article is for general informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the guidance of a qualified healthcare provider regarding any medical condition or lifestyle change.Also Read: 7 foods you should avoid pairing with palak for better nutrition