Struggling to lose weight but tired of the same old diet foods? Do you want a meal that keeps you full for longer without unnecessary calories? If so, ragi (finger millet) could be the perfect solution for your weight loss journey. Offering high fibre, protein, and must-have nutrients, ragi recipes for weight loss help control hunger, boost metabolism, and provide long-lasting energy.
Unlike refined grains, ragi has a low glycemic index, preventing sudden spikes in blood sugar and reducing cravings. Whether you want a nutritious breakfast, a filling lunch, or a light dinner, ragi recipes for weight loss can fit perfectly while supporting healthiness.
The best part about ragi is its versatility—you can enjoy it in different forms like porridge, roti, dosa, and even snacks. But to make the most of its health benefits, it’s essential to cook it correctly. This blog lists carefully curated eight ragi recipes for weight loss to help you stay on track without compromising on taste. Along with delicious recipes, you’ll also find easy tips to cook ragi powder in the healthiest way possible. So, keep reading!
Table Of Contents
1. Can Ragi Be Eaten For Weight Loss?
2. 8 Ragi Recipes For Weight Loss
3. How To Cook Ragi Powder For Weight Loss?
4. The Final Say
5. FAQs
6. References
Can Ragi Be Eaten For Weight Loss?
Many grains can be high in carbs, leaving you hungry again soon after eating. That's where ragi comes in! It's absolutely fibrous, which is like an appetite healer. Fibre in ragi healthy Indian snacks and other options makes you feel full and satisfied, making you less likely to overeat or snack between meals. Plus, ragi gives calcium for strong bones, iron for energy, and antioxidants to keep you healthy.
It even keeps your blood sugar steady, so you avoid those energy dips and cravings that can sabotage your weight loss efforts. So, if you're looking for a delicious way to achieve your weight goals, ragi recipes are definitely worth a try!
Also Read: Delicious And Nutritious: Healthy Meal Ideas For Effective Weight Loss
8 Ragi Recipes For Weight Loss
Try these deliciously healthy eight ragi recipes for weight loss and a nutritious diet without sacrificing flavour. Enjoy ragi in different forms. You can visit ToneOp Eats to experience the taste and wellness of nutrient-dense and calorie-counted meals.
1. Ragi Vegetable Idli With Coconut Chutney
This fibre-rich ragi idli is a wholesome alternative to traditional rice idli. It helps keep you full for longer and supports weight loss. Ragi offers calcium, iron, and amino acids. Carrots and spinach add fibre, vitamins, and antioxidants, further supporting digestion. Coconut chutney provides healthy fats that help sustain energy. Ragi has a low glycemic index, making it one of the easy, healthy breakfast ideas for weight loss.
Ingredients:
- Ragi flour – 1 cup
- Urad dal – ½ cup
- Poha (flattened rice) – ¼ cup (soaked)
- Grated carrots – ¼ cup
- Chopped spinach – ¼ cup
- Curd – ½ cup
- Salt – as per taste
- Eno fruit salt – ½ tsp
- Water – as needed
Steps To Make These Ragi Recipes For Weight Loss:
1. Rinse and soak urad dal in water for 4–5 hours until it softens. Grind it into a smooth, fluffy batter and transfer it to a mixing bowl.
2. Mix ragi flour, soaked poha, curd, and salt thoroughly to get a smooth batter.
3. Cover and let the batter ferment overnight, allowing natural aeration to make the idlis light and fluffy.
4. Before steaming, stir in chopped spinach and grated carrots to enhance the nutritional value.
5. Just before steaming, add Eno fruit salt and gently mix. Grease the idli moulds lightly with oil or ghee and pour the batter into each mould, filling up to three-fourths of the space.
6. Steam the idlis for 15 minutes on medium heat, ensuring they cook evenly.
7. Serve hot with fresh coconut chutney or sambar for a complete meal.
2. Carrot & Garlic Mixed Ragi Paratha
This nutrient-dense paratha gives high fibre and protein while keeping your weight in check. Ragi is a high dietary source of dietary fibre, iron, and amino acids, improving metabolism and reducing cravings. Carrots add beta-carotene, fibre, and antioxidants. Since this recipe uses whole wheat flour and ragi, it helps make the parathas softer and easier to roll while keeping them light on digestion.
Ingredients:
- Ragi flour – 1 cup
- Whole wheat flour – ½ cup
- Grated carrots – ½ cup
- Finely chopped garlic – 1 tsp
- Cumin seeds – ½ tsp
- Salt – as per taste
- Water – as needed
- Ghee – for roasting (optional)
Steps To Make These Ragi Recipes For Weight Loss:
1. In a large mixing bowl, combine ragi flour, whole wheat flour, grated carrots, finely chopped garlic, cumin seeds, and salt.
2. Slowly add water, kneading the dough gently until it comes together into a smooth and soft consistency.
3. Cover and let it rest for 15–20 minutes, allowing the moisture to distribute evenly.
4. Divide the dough into small equal portions and roll each into a thin paratha using a rolling pin. If needed, lightly dust with whole wheat flour to prevent sticking.
5. Heat a tava (flat pan) on medium heat, and once hot, place the paratha on it. Cook for 1–2 minutes on one side until bubbles appear.
6. Flip and cook the other side, applying a few drops of healthy ghee or olive oil for a crisp texture.
7. Repeat for all parathas and serve hot with fresh curd or mint chutney for a balanced meal.
Try ToneOp Care's Wheat Grass Powder for a natural boost to your health. Offering nutrients and antioxidants, this vegan and gluten-free powder is for detoxification, weight loss, and digestion. Enjoy the benefits of 100% natural wheat grass in every serving.
3. Ragi And Oats Uttapam With Sambar
This ragi and oats uttapam is a fibre-rich, protein-packed meal that supports weight loss by keeping you full for longer and boosting your metabolism. Ragi adds calcium, iron, and essential amino acids, while oats provide soluble fibre. When paired with protein-rich sambhar, this meal becomes nutritionally complete.
Ingredients:
- Ragi flour – 1 cup
- Oats flour – ½ cup
- Curd – ½ cup
- Water – as needed
- Chopped onions – ¼ cup
- Chopped tomatoes – ¼ cup
- Chopped capsicum – ¼ cup
- Green chillies (finely chopped) – 1
- Salt – as per taste
- Eno fruit salt – ½ tsp
- Oil – for cooking
Steps To Make These Ragi Recipes For Weight Loss:
1. Combine ragi flour, oat flour, curd, and salt in a mixing bowl. Slowly add water while whisking to achieve a smooth, lump-free batter of medium thickness.
2. Let the batter rest for nearly 10–15 minutes, allowing the ingredients to absorb moisture. Mix gently with chopped onions, tomatoes, capsicum, and green chillies.
3. Just before cooking, add Eno fruit salt, mix lightly, and heat a non-stick tava on medium heat. Lightly grease the surface with a few drops of oil and pour batter to form a thick pancake.
4. Cook for nearly 2–3 minutes until bubbles appear, then flip and properly cook the other side until golden brown.
5. Repeat for all uttapams and serve hot with protein-rich sambhar and coconut chutney.
4. Broccoli & Herbs Mixed Ragi Cutlets
These nutrient-rich ragi cutlets offer fibre, protein, and antioxidants, making them ideal for weight loss. These healthy cutlets recipes provide slow-digesting carbs and minerals like calcium and iron, while broccoli adds vitamin C, fibre, and folate. These cutlets are pan-cooked instead of deep-fried, keeping their calories low while maintaining a crisp texture.
Ingredients:
- Ragi flour – ½ cup
- Boiled and mashed potatoes – ½ cup
- Steamed and finely chopped broccoli – ½ cup
- Chopped coriander – 2 tbsp
- Chopped mint leaves – 1 tbsp
- Green chillies (finely chopped) – 1
- Ginger paste – ½ tsp
- Salt – as per taste
- Lemon juice – ½ tsp
- Oil – for pan cooking
Steps To Make These Ragi Recipes For Weight Loss:
1. In a mixing bowl, combine quality ragi flour, mashed potatoes, chopped broccoli, coriander, mint, green chillies, ginger paste, salt, and lemon juice.
2. Knead everything together until it forms a soft, non-sticky dough.
3. Divide the dough into small equal portions and shape them into round cutlets.
4. Heat a clean, non-stick pan on medium heat and properly grease it with a few drops of oil.
5. Place the cutlets on the pan and cook for 3–4 minutes on each side, flipping until both sides.
6. Repeat for all cutlets and serve hot with mint yoghurt dip or green chutney.
5. Beans & Peas Mixed Ragi Pulao With Raita
This protein-packed and fibre-rich pulao is a complete meal supporting digestion and weight management with one of the healthiest types of millet. Ragi adds complex carbohydrates and amino acids, whereas beans and peas offer plant-based protein, vitamins, and fibre. This dish is a healthier alternative to white rice pulao, making it ideal for weight loss.
Ingredients:
- Ragi grains – 1 cup (soaked for 4 hours)
- Chopped beans – ½ cup
- Green peas – ½ cup
- Chopped onions – ½ cup
- Cumin seeds – ½ tsp
- Garlic paste – ½ tsp
- Salt – as per taste
- Water – 2 cups
- Oil – 1 tsp
Steps To Make These Ragi Recipes For Weight Loss:
1. Heat healthy olive oil in a pressure cooker and add cumin seeds. Once they splutter, add chopped onions plus garlic paste, sautéing until golden brown.
2. Stir in the chopped beans and peas, sautéing for another minute. Add the soaked ragi grains, salt, and water and mix well.
3. Close the lid and cook for 2 whistles on medium heat, allowing the ragi to absorb flavours and soften properly.
4. Once pressure releases naturally, fluff up the pulao using a fork and carefully serve hot with cooling cucumber raita.
Enjoy ToneOp Care's raw, unroasted Sunflower Seeds and Pumpkin Seeds products as a nutritious snack with balanced nutrients that can support heart health, improve skin appearance, aid weight management, and boost your immune system.
6. Ragi And Mushroom Stir-fry With Brown Rice
This high-fibre and protein-rich stir-fry is a perfect low-calorie meal that improves digestion and regulates metabolism. Ragi provides calcium and iron, while mushrooms are rich in B vitamins, protein, and antioxidants, making this dish filling yet light on digestion.
Ingredients:
- Ragi flour – ½ cup
- Mushrooms (sliced) – 1 cup
- Cooked brown rice – 1 cup
- Garlic paste – 1 tsp
- Soy sauce – 1 tsp
- Salt – as per taste
- Olive oil – 1 tsp
Steps To Make These Ragi Recipes For Weight Loss:
1. Heat oil in a clean pan, add garlic paste, and sautéing until fragrant.
2. Add sliced mushrooms and cook until soft.
3. Sprinkle ragi flour and stir well, allowing it to coat the mushrooms evenly.
4. Add soy sauce and salt, mixing everything together.
5. Finally, toss in the cooked brown rice, stir-frying for another minute.
6. Serve hot with a side of freshly steamed vegetables.
7. Ragi Almonds And Jaggery Ladoo
These naturally sweetened ragi ladoos are a healthy alternative to sugary snacks, helping control cravings while supporting weight loss. Ragi contains dietary fibre, calcium, and iron, while almonds provide healthy fats and vitamin E, which keep energy levels stable. Jaggery acts as a natural sweetener for healthy weight loss.
Ingredients:
- Ragi flour – 1 cup
- Almonds (crushed) – ½ cup
- Jaggery (grated) – ½ cup
- Ghee – 1 tbsp
Steps To Make These Ragi Recipes For Weight Loss:
1. Dry roast ragi flour in a clean pan for 4–5 minutes until aromatic. Add crushed almonds and mix well.
2. Melt jaggery with 1 tbsp water in another pan, then mix it into the ragi mixture.
3. Add ghee, stirring well. Shape the mixture into small ladoos while still warm.
4. Let them cool before storing in an airtight container.
8. Mixed Dry Fruits Ragi Malt Drink
This nourishing ragi malt drink perfectly combines fibre, protein, and healthy fats for weight loss. The health benefits of ragi malt are its complex carbohydrates and amino acids, which keep you full for longer and provide sustained energy. Adding almonds, walnuts, and dates boosts the drink’s nutritional value, offering vitamin E, omega-3 fatty acids, and natural sugars. Unlike processed drinks, this homemade malt is free from artificial sweeteners and preservatives, making it a satisfying choice.
Ingredients:
- Ragi flour – 2 tbsp
- Water – 1 cup
- Milk (low-fat or plant-based) – 1 cup
- Almonds (crushed) – 4
- Walnuts (chopped) – 2
- Dates (pitted and finely chopped) – 2
- Cardamom powder – ¼ tsp
- Jaggery (grated) – 1 tbsp
Steps To Make These Ragi Recipes For Weight Loss:
1. In a small bowl, mix ragi flour with ¼ cup water to form a smooth paste, ensuring there are no lumps.
2. In a clean saucepan, heat the remaining water and bring it to a gentle boil. Slowly add the ragi paste, stirring continuously to prevent clumps. Cook on low heat for nearly 4–5 minutes.
3. Mix well in the milk and let it simmer for another 2–3 minutes. Add the crushed almonds, walnuts, and finely chopped dates, allowing them to blend into the drink.
4. Stir in cardamom powder and grated jaggery, mixing well until the jaggery dissolves completely. Simmer for another minute, then turn off the heat.
5. Pour the ragi malt into a cup and serve warm for a refreshing choice.
Also Read: 5 Simple And Healthy Chia Seed Recipes For Weight Loss
How To Cook Ragi Powder For Weight Loss?
Want to add ragi to your weight loss plan? It's easier than you think! Ragi powder is super versatile. A simple way to enjoy it is as porridge. Just mix the ragi powder with water or milk (dairy or plant-based) and cook it over low heat, stirring constantly, until it thickens. For flavour, you can add a pinch of salt or a little natural sweetener like jaggery or honey (in moderation).
Another great option is to make ragi roti. Mix the ragi powder with some warm water to form a dough, then roll it out and cook it on a tawa like a regular roti. You can also use ragi powder to make dosas idlis or even add it to smoothies to boost fibre and nutrients. No matter how you cook it, ragi is a fantastic addition to a weight-loss-friendly diet.
Also Read: 5 Benefits Of Grilled Paneer For Weight Loss And 3 Healthy Diet Recipes!
The Final Say
So, as you can see, ragi recipes for weight loss are a suitable choice. Whether you're enjoying it as a warm porridge, a savoury roti, or a refreshing smoothie, there are many healthy ways to eat ragi deliciously. Remember that portion control is still important, even with healthy foods like ragi. Also, while cooking, avoid adding too much oil or sugar to keep your meals light and nutritious. So, experiment with different ragi recipes for weight loss and find what you enjoy most.
FAQs
1. What is the best way to eat ragi?
Ragi is super versatile! You can enjoy it as porridge, make it into rotis or dosas, or even use it in baked goods. Ragi flour can be used to make delicious puddings or added to smoothies for a nutritional boost. There are so many ways to include it in your diet!
2. Will ragi help in weight loss in a sustainable way?
Indeed, ragi can definitely support sustainable weight loss. It's high in fibre, keeping you full for longer and preventing overeating. Plus, it offers high nutrients, so you get what your body needs while trying to shed a few pounds.
3. Can we eat ragi for weight loss after pregnancy?
Absolutely! Ragi is a great choice for postpartum weight loss. It's nutritious and helps with milk production for breastfeeding moms.
4. How to use ragi for weight loss after bulking?
After a bulking phase, ragi can help with a clean cut. Its high fibre content helps create a calorie deficit, which can help you lose fat while preserving muscle mass. Including it eventually helps you feel full while reducing your calorie intake.
References
- https://udupi-recipes.com/ragi-malt-ragi-porridge-weight-loss-recipe
- https://cookpad.com/us/search/ragi
- https://slamfitnessstudio.in/ragi-recipes-for-weight-loss/
- https://ayurved.dpu.edu.in/blogs/ayurvedic-benefits-finger-millet-ragi-overall-health#:~:text=Additionally%2C%20ragi%20is%20an%20excellent,digestion%20and%20regular%20bowel%20movements.
- https://amala.earth/blogs/amala-earth-blog/ragi-benefits#:~:text=Ragi%20is%20indeed%20a%20nutritional,calcium%2C%20dietary%20fibre%20and%20carbohydrates.
About ToneOp Eats
ToneOp Eats is your go-to health kitchen, delivering nourishing meals in Bhopal, Indore & Bangalore. The meals are prepared with strategically planned nutrition and portions for your health goal. With just three simple steps, you can subscribe to a meal plan for weight loss, muscle gain, or balanced diet goals. Experience the perfect taste and wellness in our nutrient-dense and calorie-counted range of meals, including protein-rich grills and meal bowls, full of fibre salads & smoothies, workout-friendly protein 30,40,50 meals and refreshing juices.
