Ramadan is a deeply spiritual and reflective time for many Nigerians. As we come together with family, friends, and our communities, fasting from sunrise to sunset becomes part of our daily rhythm. But when it’s finally time to break fast – also known as iftar – what we put on our plate matters just as much as how we spend our day. As Nigerians who care about being healthy and staying energized throughout Ramadan, the foods we choose to break our fast can either set us up for strength and vitality or leave us feeling sluggish and heavy.
So, if you’ve been asking yourself what are the best foods to break fast during Ramadan as a Nigerian, you’re in the right place. In this guide, I’ll be walking you through my carefully selected top 10 foods that combine the best of nutrition, culture, and taste. These aren’t just random choices; they are foods that will nourish your body after a long day of fasting, help restore your energy, and keep you feeling light but satisfied – all while being accessible here in Nigeria.
Why breaking fast strong matters
Before we get into the best foods to break fast during Ramadan, let’s talk about why it matters. When you fast for several hours, your blood sugar drops, your body gets dehydrated, and your energy tanks. The first foods you eat at iftar should gently rehydrate you, stabilize your blood sugar, and provide a steady source of fuel so you don’t crash later on.
But there’s more. As Nigerians, our Ramadan tables are rich with options – from fried snacks to hearty soups. However, not all traditional favourites are ideal to break fast with, especially when health is a priority. Balancing culture and wellness is key, and that’s exactly what this list will help you achieve.
Top 10 best foods to break fast during Ramadan as a Nigerian
1. Dates
It’s no surprise that dates come first on this list. Prophet Muhammad (SAW) encouraged breaking fast with dates, and for good reason. Dates are rich in natural sugars that quickly restore your blood sugar levels after a long day of fasting. They also provide fibre, potassium, magnesium, and antioxidants. In Nigeria, you’ll find dates in most markets during Ramadan, making them easy to include on your iftar plate.
2. Fresh fruits
Fresh fruits are another one of the best foods to break fast during Ramadan here in Nigeria. After being without water all day, fruits like watermelon, oranges, pawpaw, and pineapple help rehydrate your body while giving you essential vitamins and minerals. Fruits also have natural sugars, but they digest more slowly than processed sweets, which means you avoid sugar crashes later on.
What I love about fresh fruits is how refreshing they feel on the stomach. They’re light, juicy, and perfect if you want something quick and easy before your main meal.
3. Oats
If you’re looking for something warm and filling but still healthy, oats are a great choice. Oats are a complex carbohydrate, which means they release energy slowly and steadily into your bloodstream. This makes oats one of the best foods to break fast during Ramadan if you want to avoid feeling tired or sluggish later in the evening.
You can prepare your oats as a simple porridge with water or milk, and top them with fruits or nuts for an added nutritional boost. Oats are also rich in fibre, which helps with digestion after a long day of fasting.
4. Yoghurt
Yoghurt is one of my personal favourites. It’s cooling, creamy, and packed with probiotics that support healthy digestion – something many of us struggle with during Ramadan due to irregular eating patterns. Nigerian-made yoghurt or Greek yoghurt works well here. It’s also a source of protein and calcium, helping your body rebuild and replenish after fasting.
Pair your yoghurt with fruits or drizzle a little honey on top. This makes for a simple yet nourishing dish that won’t weigh you down but will still leave you satisfied.
5. Eggs
Eggs deserve a spot on this list of best foods to break fast during Ramadan because they are versatile, affordable, and protein-packed. Whether you like them boiled, scrambled, or as part of a vegetable omelette, eggs provide high-quality protein that repairs muscle tissue and keeps you fuller for longer.
I like making a simple egg and spinach scramble for iftar. It’s light, packed with nutrients, and easy to digest – perfect after a long fast.
6. Nuts
Nuts like almonds, groundnuts (peanuts), cashews, and walnuts are excellent for breaking your fast. They are rich in healthy fats, protein, magnesium, and fibre. A small handful can give you a satisfying crunch and a dose of energy that will carry you through your evening prayers and into suhoor preparation.
In Nigeria, groundnuts are a common and budget-friendly option. Just make sure you stick to a moderate portion as nuts are calorie-dense, and eating too many at once can feel heavy.
7. Avocado smoothie
If you’re looking for something smooth and refreshing, an avocado smoothie should be on your Ramadan menu. Avocados are packed with healthy fats, fibre, potassium, and vitamins. Blended with milk, honey, and a pinch of cinnamon, this smoothie becomes a nutrient-dense way to replenish your body. You can play with any recipe.
In Nigeria, avocados are in season around this time, so it’s easy to source. This smoothie will be gentle on your stomach and provides the perfect balance of fats and carbs to keep your energy levels steady.
8. Vegetable soups
There’s something about breaking fast with hot vegetable soup that just feels right. Nigerian soups like Afang soup or Efo or okra soup, or even a light vegetable broth are excellent choices. They are hydrating, rich in vitamins and minerals, and help restore warmth to the body after fasting.
Vegetable soups are one of the best foods to break fast during Ramadan because they are filling but not heavy. You can add lean proteins like chicken or fish to the soup for an extra nutrient boost without feeling bloated.
9. Chicken salad
A well-made chicken salad is both satisfying and refreshing. Grilled or shredded chicken mixed with fresh veggies like cucumber, tomatoes, lettuce, and carrots makes for a well-rounded iftar meal. The protein helps your muscles recover after fasting, while the veggies provide much-needed fibre and hydration.
What I love about chicken salad is how customizable it is. You can add boiled eggs, avocado slices, or even sprinkle in some nuts for that extra crunch and nutrition.
10. Beans
Beans are a staple in many Nigerian homes and make a perfect addition to your Ramadan iftar table. Whether it’s plain cooked beans, ewa agoyin, or moin moin (bean pudding), beans are loaded with plant-based protein, fibre, iron, and complex carbs.
Because beans digest slowly, they provide long-lasting energy and help keep hunger at bay long after iftar. Just be mindful of portion sizes to avoid feeling too full or uncomfortable.
Now that you know the best foods to break fast during Ramadan as a Nigerian, I hope you feel better equipped to make nourishing choices that will support your body and spirit during this special month.
At Clafiya, we believe taking care of yourself should be simple and accessible. Whether it’s Ramadan or any other time of the year, your health should always come first. That’s why we offer a Care Clinic where you can get checkups, lab tests, and expert health advice tailored to you.
If you’re ready to prioritize your health this Ramadan and beyond, we’re here for you. You can create your free account at hsa.clafiya.com or message us directly on WhatsApp at 09134275854– we’d love to help you stay well.
Stay strong, stay nourished, and may this Ramadan bring you blessings and good health.
