When tackling busy mornings or addressing health concerns like gluten intolerance, weight management, or a lack of variety in wholesome meals, the search for easy-to-make gluten-free alternative options often feels overwhelming. Have you considered rice flour as a nutritious base for your breakfast? Offering a good source of complex carbohydrates, B vitamins, and minerals like magnesium, rice flour breakfast recipes can provide sustained energy, support digestion, and even enhance skin health. Rich in fibre, rice flour can aid in weight management by promoting satiety and regulating blood sugar.
But how can you incorporate it into your daily diet, especially for breakfast? This blog explores six nutritious rice flour breakfast recipes for light meals or a delicious start to the day. You’ll also learn how to include rice flour and its benefits. So, let’s get started!
Table Of Contents
1. What Breakfast Can Be Made From Rice Flour? 6 Recipes
2. How To Eat Rice Flour? 5 Ways To Include In Diet
3. Is Rice Flour Good For Stomach?
4. Is It OK To Eat Rice Flour Everyday? Benefits
5. The Final Say
6. FAQs
7. References
What Breakfast Can Be Made From Rice Flour? 6 Recipes
Try these six healthy rice flour breakfast recipes and give your mornings a fresh start with flavourful taste:
1. Brown Rice Flour & Moong Dal Chilla
This healthy breakfast combines the fibre-rich properties of brown rice flour with the protein-packed goodness of moong dal. Brown rice flour contains magnesium, B vitamins, and antioxidants, which improve heart health, boost energy, and help regulate metabolism. Moong dal is a high-quality plant-based protein with iron, folate, and potassium, supporting muscle repair, improving immunity, and maintaining electrolyte balance. Together, they create easy, healthy breakfast ideas that are good for digestion, low in fat, and suitable for a gluten-free diet.
Ingredients:
- Brown rice flour - 1 cup
- Moong dal (soaked and ground) - 1/2 cup
- Onion (finely chopped) - 1 small
- Green chilli (finely chopped) - 1
- Cumin seeds - 1/2 tsp
- Coriander leaves (chopped) - 2 tbsp
- Salt - as per taste
- Water - as needed
- Oil - for cooking
Steps To Make This Rice Flour Breakfast Recipe:
1. Mix brown rice flour, ground moong dal, chopped onion, green chilli, cumin seeds, and salt in a mixing bowl.
2. Slowly add water while whisking to form a smooth, lump-free batter of pourable consistency.
3. Heat a non-stick or cast-iron pan and grease it lightly with oil.
4. Pour a ladleful of rice flour batter onto the clean pan and spread it into a thin circle like a dosa.
5. Cook on slightly medium heat until the edges start lifting. Flip and cook the other side until slightly golden brown.
6. Garnish with fresh coriander leaves and carefully serve hot with green chutney or curd for a complete meal.
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2. Banana & Peas Rice Flour Uttapam
These uttapams are nutrient-dense healthy Indian snacks that combine bananas' potassium and energy-boosting benefits with the fibre, protein, and antioxidants in peas. Bananas aid in maintaining blood pressure, improving digestion, and providing a natural sweetness without refined sugar. Peas add plant-based protein, vitamins A, C, and K, and support healthy skin and immunity. Rice flour provides a gluten-free energy source, making this dish light on the stomach yet fulfilling.
Ingredients:
- Rice flour - 1 cup
- Ripe banana (mashed) - 1 medium
- Green peas (boiled and mashed) - 1/2 cup
- Yoghurt - 1/4 cup
- Salt - as per taste
- Baking soda - a pinch
- Oil - for cooking
Steps To Make This Rice Flour Breakfast Recipe:
1. In a large bowl, combine quality rice flour, mashed banana, boiled peas, yoghurt, and salt. Mix well to ensure the added ingredients are evenly distributed.
2. Gradually add water to create a thick batter, stirring continuously to prevent lumps.
3. Just before cooking, add a pinch of baking soda to help the batter rise and achieve a fluffy texture.
4. Heat a non-stick pan and lightly grease it with oil.
5. Pour small portions of batter onto the pan and gently spread into a round shape to form uttapams.
6. Cook on low to medium heat until bubbles appear on the surface, then flip and properly cook the other side until golden brown.
7. Serve warm with coconut chutney or sambar for a wholesome breakfast.
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3. Rice Flour Khichu With Cumin Seeds
Rice flour khichu is a warm, comforting dish that is light on the stomach and rich in quick-digesting carbohydrates. Cumin seeds add a distinct flavour and provide anti-inflammatory and antioxidant properties, aiding digestion and enhancing immunity. This simple recipe is perfect for detoxifying meals or as a healthy 20-gram breakfast recipe for those recovering from illness, as it’s low in fat and free from allergens like gluten.
Ingredients:
- Rice flour - 1 cup
- Water - 2 cups
- Cumin seeds - 1 tsp
- Salt - as per taste
- Green chilli paste - 1/2 tsp (optional)
- Oil - 1 tsp
Steps To Make This Rice Flour Breakfast Recipe:
1. Boil water and add salt and cumin seeds. Stir to release the aroma of the cumin.
2. If you prefer a spicier flavour, mix in the green chilli paste at this stage.
3. Slowly add the rice flour to the boiling water while stirring to prevent excess lumps from forming.
4. Reduce the heat, properly cover, and let the mixture steam for 5-7 minutes.
5. Stir again to ensure it’s well-cooked and smooth.
6. Drizzle a teaspoon of oil on top, and serve hot with pickles or plain yoghurt for a traditional touch.
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4. Stuffed Corn Rice Flour Pancake
These savoury pancakes blend the gluten-free goodness of rice flour with corn's natural sweetness and antioxidants. Corn is high in dietary fibre, vitamins C and B, and carotenoids, which promote eye health and improve digestion. Combined with rice flour, this recipe offers a low-fat, nutrient-dense meal to energise you throughout the morning.
Ingredients:
- Rice flour - 1 cup
- Sweet corn (boiled and mashed) - 1/2 cup
- Green chilli (finely chopped) - 1
- Onion (finely chopped) - 1 small
- Coriander leaves (chopped) - 2 tbsp
- Salt - as per taste
- Oil - for cooking
Steps To Make This Rice Flour Breakfast Recipe:
1. Prepare the pancake batter by mixing rice flour, salt, and water to achieve a smooth consistency.
2. For the stuffing, combine mashed sweet corn, chopped onion, green chilli, and coriander leaves in a bowl.
3. Heat a non-stick pan and carefully pour a ladleful of batter onto it, spreading it into a thin circle.
4. Spoon a layer of the corn stuffing over the batter, then pour another thin layer of batter on top to seal the stuffing.
5. Cook on medium heat until the pancake is golden and crisp on both sides.
6. Serve hot with tomato ketchup or a tangy mint chutney.
5. Poha & Oats Rice Flour Doughnuts
These baked doughnuts are a wholesome mix of fibre-rich foods like oats, light poha, and gluten-free rice flour. Oats provide beta-glucans that reduce cholesterol and improve heart health, while poha offers quick-digesting carbs for sustained energy. Baking instead of frying makes these doughnuts a low-calorie yet filling breakfast option.
Ingredients:
- Rice flour - 1 cup
- Oats (powdered) - 1/2 cup
- Poha (soaked and mashed) - 1/2 cup
- Yoghurt - 1/2 cup
- Salt - as per taste
- Baking powder - 1/2 tsp
- Oil - for greasing
Steps To Make This Rice Flour Breakfast Recipe:
1. Mix rice flour, powdered oats, mashed poha, yoghurt, and salt in a large bowl until it forms a thick batter.
2. Add baking powder to the batter and fold it in gently to create an airy texture.
3. Grease a doughnut pan lightly with oil and pour the batter evenly into each mould.
4. Preheat the oven to 350°F and bake the doughnuts for 15-20 minutes until golden brown.
5. Allow them to cool slightly, then serve with a coriander chutney or yoghurt dip.
6. Rice Flour Stuffed Paneer Paratha
This stuffed paratha combines the lean protein of paneer with the gluten-free properties of rice flour, making it perfect for low-calorie meal prep, allowing muscle repair and weight management. Paneer is also high in calcium, strengthening bones and teeth, while rice flour ensures the meal is light, low in fat, and easy to digest.
Ingredients:
- Rice flour - 1 cup
- Paneer (grated) - 1/2 cup
- Green chilli (finely chopped) - 1
- Coriander leaves (chopped) - 2 tbsp
- Salt - as per taste
- Water - as needed
- Oil - for cooking
Steps To Make This Rice Flour Breakfast Recipe:
1. Knead a smooth dough by combining rice flour, water, and salt. Set aside for 10-15 minutes.
2. Prepare the filling by mixing grated paneer, chopped green chilli, and coriander leaves in a bowl. Add salt to taste.
3. Divide the dough properly into small balls and roll each into a small circle.
4. Place a portion of the paneer filling in the centre, bring the filler edges together, and seal the dough.
5. Gently roll the stuffed dough into a paratha using light pressure.
6. Cook the paratha on a hot tawa, adding oil until golden spots appear on both sides.
7. Serve hot with raita or pickle for a delicious and filling breakfast.
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Also Read: 3 Nutritious Coconut Rice Recipes, Its Health Benefits And Tips To Store It!
How To Eat Rice Flour? 5 Ways To Include In Diet
Consider these different ways to use rice flour; you can enjoy various delicious plus nutritious meals.
1. Sauces And Soups Thickeners
Rice flour can thicken sauces and soups, providing a smooth and creamy texture. Simply mix a small amount of rice flour with a liquid, such as water or broth, to create a slurry. Gradually whisk the slurry into the sauce or soup, stirring constantly until the required thickness is achieved.
2. Gluten-Free Desserts
Rice flour is a popular choice for gluten-free baking as it produces light and fluffy baked goods. It can make cakes, cookies, muffins, and even bread. When substituting rice flour for wheat flour, adjust the recipe slightly, as rice flour absorbs more liquid. Also, combining rice flour with other gluten-free flour, like almond flour or coconut flour, improves the texture of your baked goods.
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3. Dumplings And Wontons
Rice flour is often used to make dumplings and wonton wrappers, like in tofu recipes for weight loss. It creates a smooth, pliable dough that can be easily rolled out and shaped. These wrappers can be filled with savoury or sweet fillings, like vegetables, meat, or fruit. Steaming or boiling these dumplings and wontons results in a tender and flavorful dish.
4. Crispy Batter For Frying
Rice flour can create a light and crispy batter for frying vegetables, tofu, or other foods. To make a simple rice flour batter, whisk together rice flour, water, and a pinch of salt. Dip the food you want to fry into the prepared batter and then deep fry until golden brown plus crispy. The rice flour batter creates a crispy exterior while keeping the inside moist and tender.
5. Rice Flour Noodles
Rice flour is used to make a variety of noodles, including rice vermicelli and rice noodles. These noodles are a staple in many Asian cuisines, like chilli garlic noodles, and are often used in stir-fries, soups, and salads. Rice noodles are gluten-free, low in fat, and a good source of carbohydrates. They cook quickly and can be enjoyed hot or cold.
Also Read: Indulge In These 4 Power-Packed 40-gram Protein Meals
Is Rice Flour Good For The Stomach?
Yes, rice flour can be beneficial for your stomach. It's naturally gluten-free, making it a suitable choice for those with celiac disease or gluten sensitivity. Rice flour, especially quality brown rice flour, is a good source of high fibre, which aids in digestion and promotes regular bowel movements. Also, it's easy to digest, making it suitable for people with sensitive stomachs or consistent digestive disorders.
While it's well-tolerated, excessive intake of unhealthy food, including rice flour, can lead to digestive discomfort. To ensure it's the best choice of rice flour for your specific needs, consult a registered dietitian.
Also Read: Wholesome Recipe For Dal Khichdi to Nourish Your Body
Is It OK To Eat Rice Flour Everyday?
Yes, it is generally safe to eat rice flour every day, as this gluten-free flour offers many possibilities. While it can be a healthy addition, consider its regular impact on blood sugar, nutrient intake, and weight management. While moderate consumption is safe, excessive intake or reliance solely on rice flour may have drawbacks.
Note these considerations before having rice flour every day:
Consideration | Impact |
Glycemic Index | High glycemic index may cause rapid blood sugar spikes, which can be problematic for diabetes. Consider combining rice flour with other flour or incorporating it into meals with high-fibre foods to slow down digestion. |
Essential Nutrients | It may be lower in some minerals than whole grains like wheat. To compensate, ensure a diverse diet, including fresh fruits, vegetables, and other whole grains. |
Weight Gain | Excessive consumption, especially in processed or fried foods, contributes to weight gain. Prioritise whole-grain rice flour and opt for healthier cooking methods like baking, steaming, or grilling. |
Moderation | Consuming rice flour in moderation is best as part of a balanced diet. Avoid overreliance on rice flour and include a variety of grains. |
Dietary Needs | Consult a registered dietitian if you have specific dietary needs (e.g., diabetes, heart disease). They provide personalised advice on the appropriate intake of rice flour. |
Well-Rounded Diet | Ensure your diet includes different food groups to get all the necessary nutrients, like fresh fruits, vegetables, lean proteins, and healthy fats, essential for health. |
Also Read: 8 Health Benefits of Ragi Malt And Recipes
The Final Say
Ultimately, rice flour is a nutritious option for gluten-free or healthier breakfast choices. By including rice flour in your morning meals, you can enjoy delicious plus satisfying breakfasts that are nourishing and convenient. Ensure you have balanced meal options that include whole foods, which are essential for wellness and health goals. So, try rice flour breakfast recipes and discover a new way to start your day!
FAQs
1. Is rice flour a healthy breakfast option?
Yes, rice flour can be a healthy breakfast option. It's gluten-free, low in fat, and a good source of carbohydrates. However, choose brown rice flour over white rice flour, as it retains more nutrients.
2. Is rice flour suitable for weight loss?
Rice flour can be part of a weight loss diet when consumed in moderation. It's low in fat and calories, and it can help you feel full. However, combine whole-grain rice flour with a balanced diet and regular exercise.
3. How to prepare instant breakfast recipes with rice flour?
A quick and easy rice flour breakfast option is rice flour porridge. Simply cook rice flour in water or milk, adding your preferred sweeteners like honey or maple syrup. For a protein boost, add nuts, seeds, or fruits. You can also prepare rice flour pancakes or waffles in advance, store them in the refrigerator, and reheat them in the morning.
4. What are healthy rice flour snack recipes?
Rice flour is used to make healthy snacks. Rice flour crackers are a great option for a crunchy and satisfying snack. You can make them home using simple ingredients like rice flour, olive oil, and herbs. Another healthy snack idea is rice flour cookies with healthier sweeteners like fresh honey or maple syrup and including nuts or seeds.
5. How to select healthy rice flour recipes for dinner?
When selecting rice flour recipes for dinner, focus on seasonal vegetables, lean proteins, and whole grains. Rice flour is used to make gluten-free noodles paired with stir-fries or soups. You can also use rice flour to make crusts for pizzas or quiches.
References
- https://cookpad.com/in/search/rice%20flour%20breakfast
- https://www.tarladalal.com/recipes-using-rice-flour-chawal-ka-atta-534
- https://draxe.com/nutrition/rice-flour/
- https://www.asknestle.in/expert-advice/rice-flour-benefits-and-include-your-diet
- https://pmc.ncbi.nlm.nih.gov/articles/PMC4022797/#:~:text=INTRODUCTION,by%20fermentation%20with%20Saccharomyces%20cerevisiae.
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