Nigerian Ramadan Meal Guide: Delicious Suhoor & Iftar Recipes to Try

Cooking a nutritious meal is a labor of love. There are just too many steps involved—meal planning, figuring out what to eat, sourcing ingredients, cooking, and post-cleaning. Many people have had at least one instance where the exhaustion of making a meal removed their appetite. During Ramadan, you don’t want this to be your experience. And with our compilation of easy Ramadan recipes, it won’t be.

Given the availability of only two eating windows during Ramadan—iftar and suhoor—it’s easy to grab any nearby meal, ignoring the need for quality nutrient intake. But then, this fasting season is a splendid opportunity to fill up on healthy meals, drinks, and fruits.

This is why we’ve worked with our expert food creators to prepare a Ramadan meal guide packed with affordable, delicious meals for Ramadan observers. We’re also compiling this guide into a downloadable resource, including a meal planner for planning your meals. If you’d like to get the guide now, click here.

This meal guide, separated into iftar and suhoor meals, also comes with a list of must-have fruits and vegetables during Ramadan. Keep reading to discover fresh ideas for the season.

• Suhoor Meal Ideas
• Iftar Meal Ideas
• Must-have Fruits and Beverages
• Tips for Feeding Well During Ramadan

Suhoor Meal Ideas

Ideal suhoor meals should have short cooking times, since you have to prepare and eat them before the Fajr prayer, which typically begins around 5.30am. This time rush sometimes prompts many Muslims to grab the nearest meal—leftover bread and butter, noodles, or eba for heavy eaters.

Suhoor, however, is an important meal. Not only does it supply the nutrients you need to power through the day, it’s also your body’s first contact with food for the day. Here are a few nutritious, low-cooking time meals to consider for suhoor:

Boiled Plantains & Vegetable Sauce

This meal, which takes about half an hour to make, brims with nutrients across the six classes of food.

Ingredients:

• Plantains (you can alternate with potatoes if you prefer)
• Vegetables (Ugu or spinach).
• Palm oil
• Onions
• Pepper mix
• Smoked fish
• Seasoning: salt & maggi.

A simple preparation method inspired by food blogger and queen of easy recipes, Joy Etor:

• Blanch your vegetables for 2-3 minutes. Set aside.
• Debone the smoked fish and break into pieces. Chop onions.
• In a pan, add a few drops of palm oil. Once heated, fry the smoked fish till golden brown.
• Add chopped onions and fry till translucent.
• Add a few spoonfuls of pepper mix, season with salt and maggi, and fry until sauce is almost dry.
• Introduce the blanched vegetables into the sauce. Stir until evenly distributed, and turn off the heat. Your sauce is ready.
• In another pot, boil plantains (or potatoes) until tender.
• Serve your boiled potatoes (or plantains) with vegetable sauce.

Expert tip: Joy Etor, recommends keeping a bowl of pepper mix handy. “Boil together tomatoes, red bell pepper, onions, and scotch bonnet peppers on low heat and without water. Once the heat extracts the peppers’ water content and dries it off, allow the pepper to cool, then blend until smooth. The mix will help you easily put together meals while saving precious minutes.”

Rice and Fish Stew

Should you have a list of Ramadan recipes that excludes rice or its varieties? Absolutely not. This rice and fish stew combo will fill you with enough energy to keep moving as you complete your duties for the day.

Ingredients:

• Rice
• Pepper mix
• Medium-sized fresh fish (Titus or Croaker)
• Onions
• Vegetable oil
• Tomato paste (optional)
• Seasoning: salt, maggi, and thyme.

To prepare:

• Prepare the fish by cleaning it under running water. Season with a pinch of salt and set aside.
• In a pan, heat some vegetable oil and saute onions until translucent.
• Add tomato paste (if using) and fry for a minute. Pour in the pepper mix and season with salt, maggi, and thyme.
• Stir well and let it cook for about 15 minutes. 
• Place the fish gently into the sauce, and add a bit of water to loosen the sauce.
• Cover and let it simmer for about 10 minutes. Taste and adjust the seasoning if necessary. Set aside.
• In another pot, parboil rice with a pinch of salt for 25-30 minutes. Drain the excess water and serve.

You can also pair the fish stew with boiled yam, plantain, or bread. Whatever lets you get suhoor down before prayer time.

Yam and Egg Sauce

You can fix a meal of egg sauce in thirty minutes or less (less if you pair it with bread), makes it a great fit for Suhoor and a good inclusion in your Ramadan recipes.

Egg Sauce Ingredients:

• Eggs
• Vegetable oil.
• 1 medium onion (sliced)
• 2 medium tomatoes (chopped)
• 1 scotch bonnet pepper or 1 bell pepper (optional, for spice)
• Salt.

To prepare:

• Heat the vegetable oil in a frying pan over medium heat.
• Add the sliced onions to the hot oil and sauté until soft and translucent (about 2-3 minutes).
• Add the chopped tomatoes, scotch bonnet peppers, and bell peppers (if using). Fry for about 3-5 minutes until the tomatoes break down and the oil starts to separate.
• Add salt and seasoning cubes (optional) to taste. Stir to combine.
• In a small bowl, whisk the eggs with a pinch of salt until well combined.

• Pour the whisked eggs into the pan with the tomato mixture. Allow it to set slightly before stirring.
• Stir gently until the eggs are fully cooked but still soft (about 2-3 minutes).
• Serve your eggs with boiled yam or soft bread.

PS. If pairing with yam, peel your yam and boil before preparing your egg sauce. The yam should cook for about 25 – 30 minutes.

Moi Moi and Plantain Pap

You may have ruled out pap from your suhoor recipes because you’re wary of frequent urination. Good news then. You can replace pap with plantain pap, a healthier variety that pairs well with moi moi or akara.

Ingredients:

• Unripe plantains
• Dates
• Oats (optional, for thickening)
• Beans
• Red bell peppers (Tatashe)
• 1 scotch bonnet pepper (Ata Rodo)
• 1 medium onion
• Vegetable oil
• Seasoning: salt, bouillion cubes.
• Boiled eggs or deboned fish (optional, for extra protein)
• Ground crayfish (optional)

Preparing Moi Moi

You can prepare your beans batter the night before to shorten your cooking time:

• Soak beans in water for 5-10 minutes. Then rub between your hands or blend briefly to remove the skin. Rinse thoroughly.
• Blend the beans with scotch bonnet pepper, red bell peppers, and onions until it forms a thick batter.
• If preparing the night before, store in a container and refrigerate.
• Once you’re ready to cook, stir the batter with a tablespoon of vegetable oil, crayfish, and seasoning.
• Pour the batter into your prepared steaming containers—moi moi leaves, foil cups or nylon bags. If using eggs or fish, place them in the portions.
• Pour some water into a large pot and place the containers. Steam for about 45 minutes, adding water as needed.

Preparing Plantain Pap

• Peel a few fingers of unripe plantain.
• Cut the plantain into small pieces and pour into a blender.
• Blend the plantain with dates and oats (if you choose), adding water until you attain a puree.
• Prepare the plantain pap as you would your corn pap, boiling some water and stirring the puree in water until you get a thick consistency.

You can also serve your moi moi with bread, corn pap, or leftover rice.

Want more suhoor meal ideas? Find recipes in our Ramadan Recipe Resource. Click here to download the resource.

Iftar Meal Ideas

Unlike Suhoor, which provides your body with essential nutrients to sustain you through the day, Iftar is meant to satisfy your hunger after hours of fasting. While Suhoor meals are often kept simple due to time constraints, Iftar allows for more variety. Iftar meals are a celebration, and here are a few meals that fit this template:

Fried Rice with Dodo & Fried Fish

A well-made pot of fried rice is a delightful meal to return. Once you’ve mastered the process of making fried rice, you’d be excited to add it to your Ramadan recipes.

Ingredients

• 3 cups long-grain parboiled rice
• 1/2 cup vegetable oil
• 1 medium onion (chopped)
• 1/2 cup green peas
• 1/2 cup diced carrots
• Spring onions
• 1/2 cup each of diced green and yellow bell peppers
• 1/2 cup sweet corn
• ½ cup cooked liver (optional)
• 1 cup cooked shrimp or chicken (optional)
• 1-2 tablespoons soy sauce
• 1 seasoning cube
• Salt and pepper to taste

To prepare:

1. Parboil the rice in well-seasoned chicken stock (for 10-15 minutes).
2. Heat vegetable oil in a large pan. Sauté the onions until soft.
3. Add the green peas, carrots, bell pepper, and sweet corn. Stir-fry for 3-4 minutes.
4. Add the cooked shrimp or chicken (if using) and stir. Add cooked liver.
5. Add the boiled rice, soy sauce, seasoning cube, salt, and pepper. Stir everything together and fry for another 5 minutes.

Once done, you can serve hot with fried plantain (dodo) and fish. And if you’d prefer, you can take things a notch up by grilling your fish. Here’s an easy grilled fish recipe by Kikifoodies.

Cooking tip: You can marinate your mixed vegetables – carrots, green peas, sweet corns – with seasoning cube and salts so they absorb the sweetness before stir-frying.

Okro Soup (Ila Alasepo) and Swallow

Ila alasepo is a one-pot okro soup, flavorful and nutritious, the kind of soup you want to pair with wraps of amala, fufu, or your favorite swallow after a day of prayers and fasting.

Ingredients

• 2 cups fresh okro (finely chopped or grated)
• Palm oil
• 2 medium-sized tomatoes (blended) (optional, for slight tanginess)
• 2 scotch bonnet peppers (ata rodo), blended
• 1 medium onion (chopped)
• 2 cups meat (beef, goat meat, or assorted meats)
• 1 cup fresh or smoked fish (titus, catfish, or panla)
• 1/2 cup pomo (cow skin), chopped
• 1/2 cup stockfish (optional)
• 2 tablespoons ground crayfish
• 1 teaspoon locust beans (iru)
• Seasoning: salt & maggi.

To prepare:

• Wash and chop the okro finely or blend for a smoother texture.
• Season the meat with salt, seasoning cubes, and onion. Cook until tender, reserving the stock. Debone the smoked fish and set aside.

• In a pot, heat the palm oil on medium heat. Add the chopped onion and locust beans (iru), stirring for a minute.
• Pour in the blended tomatoes and peppers. Fry for about 5–7 minutes until the oil floats on top.

• Add the cooked meat, pomo, stockfish, and crayfish. Stir and let it simmer for 5 minutes.
• Pour in the meat stock (or water), then add smoked fish.

• Stir in the chopped or blended okro. Cook on low heat for about 5 minutes while stirring gently.
• Adjust seasoning with salt if needed. The okro should be slightly thick and drawy but not overcooked.

Once you attain a slight thickness, your ila alasepo is ready to be served with your choice swallow.

Coconut Yam Porridge

Does a garnished plate of porridge sound like a good dinner idea? Absolutely. You can spice things up by infusing coconut milk into your cooking for a burst of flavor. This recipe, inspired by Joy Etor, is a steal for Iftar.

Ingredients:

• 1 yam tuber (peeled and cut into cubes)
• Palm oil
• 1 onion (chopped)
• Pepper mix of tomatoes, scotch bonnet pepper, and red bell pepper.
• 1 teaspoon ground crayfish (optional)
• 1 smoked fish or dried fish (optional)
• 1 seasoning cube
• Salt (to taste)
• 1 handful spinach or ugu leaves (for garnish)

To prepare:

• Peel and cut the yam into cubes.
• Heat the palm oil in a pot and sauté the chopped onions for 2-3 minutes until translucent.
• Add blended tomatoes, bell pepper, and scotch bonnet (or your pepper mix if you have one). Cook for 5-7 minutes until the sauce thickens.
• Add yam cubes to the sauce and enough water to cover the yams. Sprinkle maggi cubes, ground crayfish, and salt.
• Add some coconut milk and smoked fish.
• Cover and cook on medium heat for 20-25 minutes, stirring occasionally, until the yam is soft and the sauce has thickened.
• Stir well to mash some of the yams to give the porridge a creamy texture.
• Serve hot.

Find more Iftar meal ideas and meal planner in our Ramadan Recipe resource. Enjoy free shopping discounts by downloading the resource now.

Must-have Fruits & Beverages for Ramadan

During Ramadan, you have two drinking windows: suhoor & iftar. You want to maximize this stretch of time—from dusk to dawn—to add up on nutrients. One easy way to do this? Eat a lot of fruits and drink healthy beverages.

Start with the following options:

Fruits (Mango, Apple, and Pear) Smoothie

This creamy and nutrient-packed smoothie, recommended by queen of easy recipes Joy Etor, is perfect for both Suhoor & Iftar. It can provide sustained energy for the day’s fast or replenish expended energy following a day’s fast. It’s rich in fiber, vitamins, and protein to keep you fuller for longer.

Ingredients

• 1 ripe mango (peeled and diced)
• 1 apple (cored and chopped)
• 1 English pear (peeled and chopped)
• 1 cup plain or Greek yogurt
• 1/2 cup cold water or milk (adjust for desired thickness)
• 1 teaspoon honey (optional, for extra sweetness)
• A few ice cubes (optional)

Instructions

1. Add the mango, apple, pear, and yogurt to a blender.
2. Pour in water or milk for a smoother blend.
3. Blend until smooth and creamy.
4. Taste and add honey if needed.
5. Serve immediately and enjoy!

Tiger Nut Drink

Tiger nuts are sources of essential vitamins and nutrients. They ease digestion and can improve heart health. A glass of tiger nut drink should feature in your Ramadan meal plan.

Ingredients:

• 1-2 cups of tiger nuts (dried or fresh)
• 4-6 cups of water
• Ginger (for spicy flavor)
• Dates (optional, for sweetness)
• Coconut shavings or banana (both optional for added flavor)
• Sugar or honey (if not using dates)

Instructions:

• Soak the tiger nuts: You’re more likely to find dried tiger nuts than fresh ones. If using dried tiger nuts for your tiger nut drink, soak them overnight or for at least 24 hours to soften. Fresh tiger nuts may only need a few hours of soaking.
• Prepare other ingredients: If using dates, pit them to remove the seed and peel the ginger. Also, de-husk the coconut and break it into pieces before shaving.
• Blend all ingredients: Place the soaked tiger nuts, dates, ginger, and other flavors in a blender. Add about 2-3 cups of water and blend until smooth.
• Strain the tiger nut drink: Pour the blended mixture through a fine nut milk bag or cheesecloth into a bowl to remove the pulp, pressing or squeezing to extract as much liquid as possible. You can place a few ice cubes in the bowl before straining the drink to preserve it.
• Serve: Pour the strained tiger nut milk into a glass or bottle and refrigerate or place in a freezer.

Discover how tiger nut drinks fuel your body in this article.

Lemonade Drink

This refreshing lemonade is perfect for Iftar, helping you rehydrate after a long day of not taking any fluids. Made with lemons, a citrus fruit, it’ll also revitalize your energy and can aid digestion and nutrient absorption. 

Ingredients

• 3 large lemons (freshly squeezed)
• 3 cups cold water
• 1/4 cup sugar or honey (adjust to taste)
• Ice cubes (optional)
• Lemon slices (for garnish)

Instructions

• Squeeze the lemons into a jug, removing any seeds.
• Add sugar or honey to the lemon juice and stir until fully dissolved.
• Pour in the cold water and stir well. Adjust sweetness to your preference.
• Add ice cubes and lemon slices for garnish.
• Serve cold and enjoy.

Worried about low water intake during Ramadan? Check out this article on the best water-rich fruits to boost hydration. You can also check out more fruity beverages suitable for suhoor and iftar.

Tips for Feeding Well During Ramadan

Even with a list of meals to shuffle during Ramadan, healthy feeding can feel like a chore. You have to observe your prayers, fulfil your career obligations, cook, source ingredients, and spend time with loved ones.

A proven way to navigate the hectic nature that Ramadan sometimes invites? Plan around the season. Here are a few ways to do that:

Source Ingredients in Advance

Planning ahead is key to a smooth Ramadan. Stock up on staple ingredients like rice, beans, spices, fruits, and proteins before the month begins to avoid last-minute shopping stress. Buying in bulk can also help save costs and ensure you always have essentials on hand, reducing the risk of missing important Suhoor or Iftar meals due to unavailable ingredients.

You can delegate your shopping to an online grocery store like PricePally. This ensures you get your vegetables, proteins, and other grocery items within 24 hours at affordable prices. That’s one less task to tackle during Ramadan.

Batch-prep Key Ingredients

Preparing some ingredients in bulk can save time, especially for early morning Suhoor meals. Blending and storing pepper mix, chopping vegetables, and marinating proteins in advance can make cooking much faster. You can freeze prepped ingredients in portions, so all you need to do is cook and serve when needed.

Cook Together

Cooking during Iftar is more than just meal preparation—for many Muslim households, it’s a bonding experience. Sharing cooking duties can lighten the workload and reduce cooking time. And the unfiltered gist you can catch up on while cooking with your family, your partner, or friends? Priceless. Whether it’s creating beans batter, stirring a pot of soup, or setting the table, involving everyone, even friends, makes the meal even more special.

So, what meals are you making to celebrate this special season? Share your recipes with friends and family.

Want more recipes? Download our Ramadan Recipe and Meal Planner for more recipes and a free meal planner.