3 Egyptian Favorite Dishes Made Healthier!

Egypt; A country that beats with life and culture in every corner with a rich cuisine that's a mere reflection of this country's love for everything tasty and beautiful.

The Egyptian cuisine dates back to over 5000 years ago and includes onions and vegetables regularly in most of the dishes. It also heavily depends on legumes (Beans, Lentils..etc) as well as carbohydrates, especially rice (Roz) and bread (Aiesh).

While I wont be sharing any recipes here (not yet), I will be sharing with you all the fundamentals of clean eating which is all about using as much natural and unprocessed ingredients as possible. By sharing those simple changes and twists on your favorite dishes, you will by time learn how to turn each dish into a healthier, cleaner one.

So in honor of the Ramadan spirit, here are 3 main Egyptians' favorite dishes and how to turn them into lighter and healthier through simple twists!


This vegetarian Egyptian national dish dates back to the 19th century and has remained popular ever since. Mainly because its ingredients are quite filling  with a great portion of protein while being cheaper than most other dishes. 

How do you make it healthier?

  • Instead of white rice -> Use the Brown rounded rice
  • Lessen the portion of rice, so instead of using 1 cup of rice with 1/2 of lentils, use only 3/4 with 1/2 lentils
  • Instead of white pasta (spaghetti and elbow) --> Use brown pasta and only one kind instead of two (I prefer Elbow)
  • Skip the canned tomato sauce and instead use actual tomatoes crushed in a food processor
  • Opt for natural olive/palm oil instead of heavier alternatives


An egg-plant based delicious dish that is a staple on the menu at least once a month.

How do you make it healthier?

  • Minced meat -> Use low fat minced meat
  • Grill the eggplants instead of frying it
  • Include a mix of herbs and spices to achieve the taste. Insure you add Cinnamon as its tasty and aids in weight loss as well
  • Use natural and pure olive/palm oil instead of heavier fats
  • Skip the canned tomato sauce and instead use actual tomatoes crushed in a food processor
  • Accompany the dish with Brown Bread or Brown Rice cooked in water

Crispy Chicken Panee

Although its not an Egyptian dish per se, but this is another favorite of every Egyptian family, especially accompanied with fries or oriental spice.

How do you make it healthier?

Here is the secret recipe to replace any deep fried chicken/chicken nuggets/fish fingers:

  • Create your own healthy bread crumbs through using dried whole wheat (brown) bread and crushing it in a food processor
  • Wisck the eggs as normal with a pinch of salt and pepper
  • Marinate your chicken as usual (Onion, garlic, spices..etc)
  • Dip the chicken in eggs before covering it with bread crumbs
  • Coat a tray with cooking spray (alternative will be olive oil) and lay the chicken breasts coated with bread crumbs on the tray
  • Cook in a 200-degree oven for 15-20 minutes or until cooked

What other healthy/cleaner alternatives would you like to share? Comment below!

Nada ElMahdiComment