Can We Eat Idli During Fasting? A Comprehensive Guide to Vrat-Friendly Options

November 3, 2025 •

4 min read

According to many traditional Hindu fasting rituals, particularly during Navratri, regular rice is generally not permitted. However, the answer to 'can we eat idli during fasting?' is yes, provided you use special, permitted ingredients for the batter.

Quick Summary

Eating idli during a fast is possible with ingredient substitutions, as traditional rice-based versions are restricted. Special vrat-friendly recipes use ingredients like sama rice (barnyard millet) or sabudana (tapioca pearls).

Key Points

Standard Idli is Restricted: Traditional idli, made with rice and urad dal, is not allowed during many religious fasts like Navratri due to the prohibition of regular grains.
Opt for Vrat-Friendly Ingredients: Make idli using permitted substitutes like barnyard millet (sama rice), tapioca pearls (sabudana), or amaranth flour (rajgira ka atta).
Use Specific Salt and Spices: When cooking fasting idlis, use sendha namak (rock salt) instead of common table salt and avoid prohibited spices like onion and garlic.
Steaming is the Healthiest Method: Steaming idlis aligns with the fasting principle of consuming light, easily digestible food, and is healthier than frying.
Consider Fermentation Rules: While some fasting idlis use curd for fermentation, always check if your specific fast allows for fermented products. Many traditions permit millets fermented with yogurt.
Ensure Cleanliness: For religious fasts, it is important to prepare the fasting food in a clean kitchen with separate utensils to maintain ritual purity.
Check Individual Practices: Fasting rules can vary by regional and family tradition. Always confirm the specific guidelines for your fast before preparing your meal.

Can We Eat Idli During Fasting? The Traditional Idli Dilemma

Traditional idlis are a beloved South Indian staple, but they are made from a fermented batter of rice and urad dal (black lentils). During many Hindu fasts, such as Navratri, ingredients like regular grains (including rice), legumes, and common table salt are strictly prohibited. This means the classic rice-based idli is off the menu for those observing a fast or vrat. The purpose of these fasts is often detoxification and spiritual cleansing, which is why a sattvik (pure) diet is followed, avoiding grains and certain spices that are believed to be 'tamasic' (energy-dulling).

The Rise of Vrat-Friendly Idli Alternatives

Fortunately for idli lovers, you don't have to give up this healthy, steamed dish entirely. A variety of delicious, vrat-compliant idlis can be made using alternative ingredients that are permitted during fasting periods. These recipes are specifically designed to provide the same soft, fluffy texture while adhering to religious dietary rules.

Sama Rice (Barnyard Millet) Idli

Sama rice, also known as barnyard millet or vrat ke chawal, is a popular alternative to rice during fasts. Despite its name, it is a seed, not a grain, and is rich in fiber and nutrients. To make sama idli, you simply follow these steps:

Soak sama rice and sabudana (tapioca pearls) for a few hours.
Grind them into a smooth batter with curd (yogurt).
Allow the batter to ferment briefly, which adds a pleasant tang.
Steam the idlis in a greased mould.

Sabudana (Tapioca Pearls) Idli

Sabudana is another excellent fasting ingredient that makes for soft and fluffy idlis. It is a starch derived from tapioca root. The process is similar to that of sama rice idli:

Soak sabudana pearls thoroughly.
Add soaked sabudana to a batter made with other fasting flours like singhare ka atta (water chestnut flour) or kuttu ka atta (buckwheat flour), or use it with ground sama rice.
A resting period or slight fermentation with curd can improve the texture.
Steam until cooked through.

Fermentation and Fasting Rules

The role of fermentation in fasting food is a point of consideration. Some interpretations may forbid fermented foods during a strict fast. However, using fresh, sour curd to aid fermentation in millet-based idlis is widely accepted in many traditions. For many, fermented foods like yogurt and idli are even recommended when breaking a fast to reintroduce good gut bacteria. It is essential to understand your specific fasting tradition's rules regarding fermented products.

Cooking and Serving Vrat-Friendly Idlis

When preparing idlis for fasting, pay attention to the details to ensure they are fully compliant:

Salt: Use sendha namak (rock salt) instead of regular table salt.
Spices: Stick to permitted spices like cumin seeds, black pepper, and green chilies. Avoid onion, garlic, and turmeric.
Oil: Use pure ghee or groundnut oil for greasing the molds and preparing accompanying chutneys.
Chutney: Serve with a simple fasting chutney made from roasted peanuts, coconut, curd, and green chilies.

Comparison: Traditional Idli vs. Fasting Idli


Feature	Traditional Idli	Fasting Idli (Vrat ki Idli)
Primary Ingredients	Rice, Urad Dal	Sama Rice (Barnyard Millet), Sabudana, Rajgira
Salt Type	Common Table Salt	Sendha Namak (Rock Salt)
Spices	Can include any spices	Restricted to specific fasting-friendly spices
Fermentation	Essential for texture	Often aided by curd; depends on fasting tradition
Suitability for Vrat	Not suitable	Specially created to be vrat-compliant
Digestibility	Light and easily digestible	Also light, with different nutritional benefits
Flavor Profile	Subtly tangy, classic idli taste	Earthier, nutty flavor from millets and sabudana

How to Make a Simple Vrat-Friendly Idli

Ingredients:

1 cup sama rice (barnyard millet)
¼ cup sabudana (tapioca pearls)
1 cup thick, sour curd
Rock salt (sendha namak) to taste
Finely chopped green chili and coriander (optional)
A pinch of baking soda (for fluffiness, check if permitted)

Instructions:

Wash and soak the sama rice and sabudana for 4-5 hours.
Drain the water and blend the mixture with curd to form a smooth batter. Add rock salt.
Let the batter rest for 15-20 minutes, or longer if a slight fermentation is desired.
Just before steaming, add the chopped green chili and coriander, and optionally, the baking soda.
Grease idli moulds and steam for 10-15 minutes, or until a toothpick comes out clean.

For more detailed instructions, you can refer to dedicated fasting recipe sites like Dassana's Veg Recipes.

Conclusion

While traditional idlis made with rice and lentils are forbidden during many religious fasts, you can still enjoy this nutritious and light dish by making some simple substitutions. The key is to replace regular grains with fasting-approved ingredients like sama rice or sabudana, and to use rock salt and permitted spices. By doing so, you can observe your fast with devotion while still enjoying a healthy and satisfying meal that is both traditional and modern in its approach. Always consult your family's specific rules or an authoritative source for the most accurate guidance on your particular fast.

Dassana's Veg Recipes - Sama Chawal Idli

Frequently Asked Questions

During a Navratri fast, you can eat idlis made from special fasting ingredients such as sama rice (barnyard millet) or sabudana (tapioca pearls). These are considered vrat-compliant as they are not regular grains.

No, during most Hindu fasts, you must use sendha namak (rock salt) instead of common table salt. Rock salt is considered a pure form of salt suitable for fasting.

The use of fermented foods like curd during a fast depends on the specific tradition. Many traditions permit curd and use it to aid fermentation in vrat-friendly idli batters. However, some stricter fasts may avoid it, so it's best to check your family's customs.

Sama rice, or barnyard millet, is a gluten-free and nutrient-rich pseudo-grain commonly used as a substitute for regular rice during fasts. It is used to make a vrat-friendly idli batter when mixed with sabudana and curd.

Fermentation is not strictly necessary for all vrat idli recipes, especially instant versions, but it does enhance the texture and flavor. Some recipes suggest resting the batter with curd for a short period to achieve a softer, fluffier idli.

Fasting with any health condition, such as diabetes, should only be done with a doctor's supervision. While vrat-friendly idlis are generally considered healthy and light, it's crucial to ensure your diet plan is safe for your specific health needs.

Packaged idli mix is typically not suitable for fasting because it usually contains regular rice and other non-permitted ingredients. Always check the ingredients list to confirm that all components, including salt and grains, are fasting-compliant.