When Ramadan falls during the warmer months, iftar needs to do more than satisfy your hunger – it needs to cool, hydrate and gently refuel your body after a long day of fasting. Heavy, greasy meals can leave you feeling sluggish and overheated. Instead, focus on light, refreshing and easy-to-prepare dishes that restore energy without weighing you down.

Here are simple iftar ideas perfect for hot evenings:

ALSO SEE: Suhoor that sustains: Meals to keep you full & hydrated all day

1. Hydrating starters to break your fast

Start light and smart. Your body needs fluids and gentle nourishment first.

Dates & chilled milk

A classic and nourishing way to break your fast. Dates provide natural sugars for quick energy, while cold milk replenishes fluids and protein.

Cold lentil soup (served warm or room temp)
Quick recipe idea:

• 1 cup red lentils

• 1 small onion (chopped)

• 1 carrot (optional)

• 4 cups vegetable broth

• Cumin, salt, squeeze of lemon

Simmer for 20 minutes, blend and serve slightly cooled with lemon. Light, filling and easy on digestion.

2. Fresh & cooling salads

Salads are your best friend in the heat – hydrating, fibre-rich and effortless.

Watermelon & feta salad
Quick recipe idea:

• Cubed watermelon

• Crumbled feta

• Fresh mint

• Drizzle olive oil + squeeze lime

Mix and enjoy! Sweet, salty, refreshing – and packed with hydration.

Cucumber yoghurt salad
Quick recipe idea:

• Greek yoghurt

• Chopped cucumber

• Garlic

• Mint

• Pinch of salt

Mix and serve chilled. It cools the body and supports digestion.

3. Light protein mains (no heavy frying)

Skip deep-fried foods and opt for grilled or baked options.

Lemon herb grilled chicken
Quick recipe idea:

• Olive oil

• Lemon juice

• Garlic

• Oregano

• Salt & pepper

• Chicken

Marinate the chicken and then grill or bake for 20–25 minutes. Pair with salad or quinoa for a balanced plate.

Baked salmon with yoghurt dill sauce
Quick recipe idea:

Oven-bake salmon with lemon and salt (15 minutes at 180°C). Top with yoghurt + dill + lemon zest for a cooling finish.

4. No-cook or minimal-cook wraps

Perfect for busy women who don’t want to stand over a stove in the heat.

Hummus & veggie wrap
Quick recipe idea:

Spread hummus on whole-wheat wrap and fill with:

• Cucumber

• Lettuce

• Shredded carrots

• Grilled halloumi or chicken (optional)

Roll and serve with fresh fruit.

5. Smart hydrating drinks (skip sugary syrups)

Strawberry & mint infused water

Slice strawberries, add mint leaves and chill for 2–3 hours.

Mango yoghurt smoothie

Blend:

• 1 cup frozen mango

• 1 cup yogurt

• Splash of milk

• Ice cubes

Cooling, energising and perfect for replenishing nutrients.

Tips for hot-weather iftar success

• Break your fast slowly
• Avoid very salty or fried foods
• Drink water gradually between iftar and suhoor
• Include hydrating fruits (melon, oranges, berries)
• Keep portions moderate

In hot weather, iftar should feel refreshing, not overwhelming. Think light soups, fresh salads, grilled proteins and 
hydrating drinks. Your body has fasted all day – nourish it gently.

ALSO SEE:

Exercising during Ramadan: The dos and don’ts