Idli with Sambar Recipe for Weight Loss

When it comes to classic South Indian breakfasts, nothing beats the humble idli with sambar. Soft, fluffy, and steamed to perfection, idlis are one of the healthiest breakfast options you can enjoy. Paired with a bowl of flavorful vegetable sambar, they make a nutritious, low-calorie meal that fits perfectly into a weight loss plan.

As a nutritionist, I recommend idli-sambar to clients who want a light yet filling breakfast that is easy to digest and keeps energy levels stable throughout the morning.

👉 Want to know how idli fits into your diet plan? Book your Initial Nutrition Counselling Session or WhatsApp/call +91 7057063984.

Why Idli with Sambar Works for Weight Loss

·       Steamed, not fried – very low in fat and calories.

·       Fermented batter – improves gut health and boosts nutrient absorption.

·       Balanced meal – idli provides carbs + protein, sambar adds fibre and antioxidants.

·       Portion-controlled – easy to manage how much you eat.

💡 For more ideas, see our guide: Best Indian Breakfasts for Weight Loss.

Ingredients (Serves 2)

For Idli

·       Idli batter (made from fermented urad dal & rice): 2 cups

·       Oil: few drops for greasing

For Sambar

·       Toor dal (pigeon peas): ½ cup

·       Tamarind pulp: 2 tbsp

·       Vegetables (drumstick, carrot, beans, tomato, pumpkin): 1–1.5 cups

·       Sambar powder: 1–2 tbsp

·       Turmeric: ¼ tsp

·       Curry leaves: 6–8

·       Mustard seeds: ½ tsp

·       Oil: 1 tsp

·       Salt: to taste

Method

Idli

1.     Grease idli moulds lightly with oil.

2.     Pour fermented batter into moulds.

3.     Steam for 10–12 minutes until soft and fluffy.

Sambar

1.     Pressure cook toor dal with turmeric until soft. Mash it.

2.     Cook chopped vegetables separately until tender.

3.     In a pot, combine dal, vegetables, tamarind pulp, and sambar powder. Simmer for 5–7 minutes.

4.     Temper mustard seeds and curry leaves in oil, add to sambar.

Nutritional Value (2 idlis + 1 cup sambar)

·       Calories: ~230 kcal

·       Protein: 9 g

·       Fiber: 5 g

·       Fat: 3–4 g

👉 Want to know if idli is better than dosa or upma for weight loss? Call us at +91 7057063984 and we’ll help you choose based on your body type and goals.

Tips to Make Idli-Sambar Healthier

·       Use more dal and veggies in sambar for protein and fiber.

·       Limit coconut chutney or use in small portions.

·       Add millets or oats to the idli batter for extra nutrition.

·       Avoid eating more than 3–4 idlis in one sitting for portion control.

📅 Want personalized South Indian meal options for weight loss? Schedule a consult here.

Explore More Healthy Breakfast Recipes

·       Vegetable Poha for weight loss

·       Moong Dal Chilla for weight loss

·       Vegetable Dalia for weight loss

·       Oats Upma for weight loss

👉 Or go back to the full guide: Best Indian Breakfasts for Weight Loss

The Bottom Line

Idli with sambar is a wholesome, light, and nourishing breakfast that’s perfect for weight loss. With its steamed texture, fermented benefits, and high fiber sambar, it’s one of the most balanced Indian breakfasts you can enjoy guilt-free.

With my years of practice, I love helping clients enjoy traditional foods like idli while still losing weight with the right portion control and meal balancing.

👉 Start your transformation today:
📞 Call/WhatsApp: +91 7057063984
📅 Book your Initial Nutrition Counselling Session