7 easy high-protein iftar meals to break your fast this Ramadan
A balanced menu berbuka puasa that includes enough protein can help stabilise blood sugar, prevent overeating and keep you energised.
AFTER a long day of fasting, it is easy to crave sugary drinks and deep-fried comfort food at iftar.
But a balanced menu berbuka puasa that includes enough protein can help stabilise blood sugar, prevent overeating and keep you energised for tarawih prayers.
Protein helps you feel full longer, supports muscle repair and prevents that post-iftar crash. The good news? You don’t need complicated recipes or expensive ingredients.
Here are seven practical, protein-focused iftar ideas that are easy to prepare and gentle on the body after a day of fasting.
1. Grilled chicken wrap with wholemeal tortilla
This is a quick, filling option that works well on busy evenings.
Why it works:
- Lean protein from grilled chicken breast
- Fibre from wholemeal wrap
- Add lettuce, cucumber and yoghurt-based sauce
Marinating the chicken overnight with olive oil, garlic and paprika can boost flavour with minimal effort.
2. Chicken soup with vegetables
Light, comforting and nourishing, chicken soup remains a staple at many Malaysian iftar tables.
The chicken offers high-quality protein, while the warm broth helps with rehydration. Adding carrots, potatoes and celery creates balance without feeling heavy.
Pair it with a small portion of rice instead of piling on carbs.
3. Baked salmon with air-fried sweet potato
For those who want something slightly more elevated, this combination is both simple and nutritious.
Why it works:
- Salmon is rich in protein and omega-3
- Sweet potatoes provide slow-release carbs
Season simply with lemon, black pepper and herbs.
4. Omelette with fried tauhu and sambal kicap
This budget-friendly option packs in protein without feeling indulgent.
Eggs are an affordable and versatile source of protein, while tauhu adds a plant-based boost. The dish is filling but not overly rich, making it suitable for iftar. It can be enjoyed with brown rice or eaten on its own for a lighter meal.
5. Daging masak hitam using lean cuts
Yes, you can still enjoy beef, just choose lean cuts and control portions.
Choosing lean cuts and controlling portions helps keep the meal balanced.
Why it works:
- Iron-rich protein
- Strong flavour means you need less gravy
Balance it with ulam and clear soup.
6. Tuna salad bowl
A no-cook lifesaver for busy weekdays.
Canned tuna is convenient and high in protein. Adding boiled eggs, cherry tomatoes and corn creates a complete bowl, while a drizzle of olive oil and lemon juice replaces heavy dressings. Ready in under 10 minutes.
7. Overnight oats with Greek yoghurt (For light iftar)
If you prefer something lighter before heading to the mosque, this is a gentle option.
Why it works:
- Greek yoghurt is protein-dense
- Oats provide steady energy
- Add dates for natural sweetness
Perfect for those who prefer small, balanced portions at iftar.
How much protein should you aim for at iftar?
As a general guide, adults should aim for around 20 to 30g of protein at iftar, with additional protein spread across sahur if needed. Breaking the fast with only sugary drinks and fried snacks can lead to energy crashes later in the evening.
A balanced menu berbuka puasa doesn’t mean giving up your favourite dishes, it just means building your plate wisely: Protein first, carbs second, sugar in moderation.
One easy approach is to fill half the plate with vegetables, a quarter with protein and a quarter with carbohydrates, alongside one or two dates and water before any sweet drinks.
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