3 Healthy & Delicious Paratha Recipes – Nutritious Indian Flatbreads
Try these three wholesome paratha recipes — ragi paratha, mixed vegetable paratha, and paneer paratha — made with whole grains, minimal oil, and nutrient-packed fillings for a healthy twist on a classic.
Prep Time
15 min
Cook Time
20 min
Serving
4
Difficulty
Intermediate
About These Recipes
Parathas are a deeply loved Indian staple, but they sometimes get a reputation for being calorie-heavy. These three healthy paratha variants use smart ingredients and cooking methods to retain taste while boosting nutrition. You're looking at whole grains, fiber-rich veggies, and protein-packed fillings — all cooked with minimal oil. Perfect for breakfast, lunch, or even a light dinner.
Ingredients
- Ragi Tawa Paratha
- 1 cup ragi (finger millet) flour
- 1 cup whole wheat flour
- Salt, to taste
- Water, as needed to knead a firm dough
- 1 tsp oil (for dough)
- Oil or non-stick spray for cooking
- Mixed Vegetable Paratha
- 2 cups whole wheat flour
- 1 cup mixed vegetables (finely chopped / grated) — e.g. carrot, spinach, peas, beans
- 1–2 green chillies, finely chopped
- ½ inch ginger, finely chopped
- 1 tsp cumin powder or coriander powder
- Salt, to taste
- Water (for dough)
- 1 tsp oil or very little ghee (for cooking)
- Whole Wheat Paneer Paratha (High Protein)
- 2 cups whole wheat flour
- 100–150 g crumbled paneer (use low-fat paneer if you prefer)
- 1 small onion, finely chopped (optional)
- 1–2 green chillies, chopped
- 1 tsp coriander / cumin powder (optional)
- Salt, to taste
- Water (to knead dough)
- Oil / ghee (small amount for cooking)
Nutritional Information
- Ragi Tawa Paratha: 150 kcal
- Mixed Vegetable Paratha: 220 kcal
- Whole Wheat Paneer Paratha: 250 kcal
Directions
1. Ragi Tawa Paratha
- In a bowl, combine ragi flour, wheat flour, salt, and water. Knead into a firm dough.
- Let the dough rest for 10 minutes.
- Divide the dough into equal portions, roll each into a ball.
- Flatten one ball slightly, roll gently to a paratha shape (dust with dry flour if needed).
- Heat a tawa (griddle) on medium. Place the rolled paratha. Cook for about 30–45 seconds, flip. Brush or spray a little oil, press gently, cook until both sides have golden spots.
2. Mixed Vegetable Paratha
- Knead whole wheat flour with a little water and salt to make a soft dough. Let it rest for 10 minutes.
- In another bowl, mix the chopped / grated vegetables, green chillies, ginger, cumin / coriander powder, salt.
- Divide the dough into equal balls. Also portion the vegetable mix.
- Roll a dough ball into a small disc, place some vegetable mix in center, bring edges together to seal. Flatten gently and roll again into a paratha.
- Heat tawa. Place the rolled paratha, cook one side, flip, apply a small amount of oil/ghee, press with spatula, cook until both sides are well done.
3. Whole Wheat Paneer Paratha
- Make a dough from whole wheat flour + water + salt. Rest for 10 minutes.
- For the filling: mix paneer, onion (if using), chillies, salt, and spices (coriander / cumin powder).
- Divide dough into equal balls; also divide the paneer filling.
- Roll out a ball into a small disc, put filling in the center, seal edges, then roll carefully into a paratha. Use dry flour to dust if needed, but roll gently so filling doesn’t come out.
- Cook on preheated tawa: place paratha, cook 30-40 seconds, flip, apply small oil / ghee, press lightly, cook till golden brown spots appear on both sides.
4. Serving Suggestions
- Serve with low-fat curd / yogurt or raita.
- Pair with green chutney or mint-coriander chutney to add freshness.
- Can go with a side of pickles or light sabzi.
- For a more filling meal, serve with dal or chole.
5. Tips & Variations
- Oil control: Use non-stick tawa + spray oil or just ½ tsp per paratha to keep them light.
- More greens: For the vegetable paratha, you can add spinach / methi leaves finely chopped for extra nutrition.
- Protein boost: In the paneer version, you can combine paneer with moong dal or tofu if you want more protein.
- Gluten-free variation: Substitute wheat with millet flours (e.g., jowar, bajra) to make gluten-free or more nutrient-dense parathas.
- Flaxseed / chia boost: Add 1-2 tsp of ground flaxseed / chia seeds to the dough to increase omega-3 and fiber.
- Low glycemic: Ragi paratha is especially good for people watching blood sugar because of low GI.
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