Can we eat kheer in Navratri fast?

December 1, 2025 •

3 min read

According to Hindu tradition, dairy products like milk and ghee are permitted during Navratri fasting. This means you can enjoy a delicious dessert, as long as you prepare it with vrat-friendly ingredients. So, can we eat kheer in Navratri fast? Yes, with the right modifications.

Quick Summary

Kheer is permissible during the Navratri fast if made with approved ingredients like sabudana, sama rice, or makhana, sweetened with jaggery or rock sugar. Standard rice and sugar are typically avoided.

Key Points

Kheer is permissible during Navratri: You can eat kheer during the fast if you make it with ingredients that are allowed under fasting rules.
Substitute regular rice: Traditional rice is not allowed; use fasting-approved alternatives like sabudana, sama chawal, or makhana.
Use permitted sweeteners: Opt for natural sweeteners such as jaggery, honey, or rock sugar instead of refined white sugar.
Dairy is allowed: Milk, ghee, and other dairy products are considered sattvic and can be used to prepare a rich and creamy kheer.
Flavor with nuts and spices: Enhance the flavor and nutritional value by adding cardamom, saffron, and various nuts like almonds and cashews.
Use rock salt: If your recipe requires salt, use sendha namak (rock salt) instead of common table salt, as it is considered purer.
Enjoy in moderation: Remember that the purpose of fasting is purification, so consume your kheer in balanced portions.

Kheer During Navratri: Vrat-Friendly Ingredients and Rules

Navratri, a nine-night festival dedicated to Goddess Durga, is a time of spiritual devotion and purification for many Hindu devotees. During this period, many observe a fast, abstaining from certain foods that are considered tamasic (impure or heavy) and instead opting for a sattvic (pure and light) diet. While regular grains like wheat and rice are typically avoided, this doesn't mean you have to skip dessert. The good news is that you can still satisfy your sweet cravings with a delicious, vrat-approved kheer. The key is knowing which ingredients to substitute to adhere to the fasting rules.

The Essentials of Navratri Fasting

To understand how to make a fast-friendly kheer, you first need to grasp the basic dietary rules for Navratri fasting. While practices can vary by region and family, some common guidelines are widely followed:

Foods to Avoid: Standard grains (wheat, rice, semolina), legumes, onion, garlic, and processed table salt are generally prohibited. Non-vegetarian food is also strictly forbidden.
Foods That Are Allowed: Permitted items include milk and dairy products (ghee, curd, paneer), certain flours (kuttu/buckwheat, singhara/water chestnut, rajgira/amaranth), specific millets (sama chawal/barnyard millet), sabudana (tapioca pearls), makhana (fox nuts), all fruits, and some vegetables like potatoes, sweet potatoes, and pumpkin. Only rock salt (sendha namak) should be used.

Crafting a Vrat-Approved Kheer

With the right substitutes, you can easily prepare a kheer that is both delicious and adheres to fasting traditions. The main change involves replacing regular rice with a vrat-friendly alternative.

Popular Kheer Alternatives for Navratri

Sabudana (Tapioca Pearls) Kheer: Sabudana is one of the most popular fasting ingredients due to its high carbohydrate content, which provides instant energy. When cooked in milk, the pearls become translucent and soft, creating a creamy and comforting pudding. Sabudana kheer is a classic vrat recipe and is often flavored with cardamom and garnished with nuts.
Sama Chawal (Barnyard Millet) Kheer: This tiny millet is a common and excellent substitute for regular rice during Navratri. Also known as vrat ke chawal, sama chawal can be cooked just like rice to create a pudding with a texture very similar to traditional rice kheer.
Makhana (Fox Nuts) Kheer: For a low-calorie, high-fiber, and antioxidant-rich alternative, makhana is a superb choice. The fox nuts are first roasted in ghee until crispy, then cooked in milk until soft and creamy. This results in a decadent yet healthy dessert.

Comparison: Normal Kheer vs. Navratri Vrat Kheer


Feature	Normal Kheer	Navratri Vrat Kheer
Main Grain/Starch	Regular white rice	Sama chawal, sabudana, or makhana
Sweetener	Refined white sugar	Jaggery (gur), honey, or rock sugar (mishri)
Cooking Fat	Often vegetable oil or regular ghee	Pure cow's ghee
Seasoning	Sometimes includes regular salt or spices	Rock salt (sendha namak) and permitted spices
Flavorings	Cardamom, saffron, dried fruits, nuts	Cardamom, saffron, dried fruits, nuts

Tips for Making a Healthy Navratri Kheer

To make your Navratri kheer even more wholesome and energy-boosting, consider these tips:

Balance Sweetness: While jaggery and honey are allowed, use them in moderation. They are nutrient-dense but should still be consumed mindfully, as fasting is also about spiritual discipline.
Add Extra Nuts: Incorporate a variety of nuts like almonds, cashews, pistachios, and walnuts for added protein, healthy fats, and a satisfying crunch.
Use Full-Fat Milk: For an extra creamy texture and richer flavor, full-fat milk is a great option and is permitted during fasting.
Flavor with Spices: Cardamom and saffron are classic additions that provide warmth and aroma, making your kheer feel extra special for the festive occasion.
Serve it Warm or Cold: Kheer is delicious served hot, fresh off the stove, or chilled after a few hours in the refrigerator. Both options are perfect for a festive treat.

Conclusion

In short, the answer to whether you can eat kheer during Navratri fasting is a resounding yes, as long as you follow the proper guidelines. By substituting regular rice with fast-friendly ingredients like sabudana, sama chawal, or makhana and using permitted sweeteners and rock salt, you can enjoy a creamy, satisfying, and traditional dessert. This allows you to honor your dietary restrictions while still participating in the culinary joys of the festival. So go ahead, prepare a wholesome, sattvic kheer and offer it as prasad during your Navratri prayers.

For more fasting insights, you can explore resources like those from The Art of Living.

Frequently Asked Questions

No, regular rice is considered a grain and is not typically allowed during Navratri fasting. You should use approved alternatives like sama chawal (barnyard millet) or sabudana (tapioca pearls).

For Navratri, it's best to use natural sweeteners. Permitted options include jaggery, honey, dates, or rock sugar (mishri). While some allow plain white sugar, these natural alternatives are preferred by many.

Yes, milk and other dairy products like curd, paneer, and ghee are allowed and commonly consumed during Navratri fasting.

Yes, makhana kheer is a popular and healthy option for Navratri. The roasted fox nuts are cooked with milk to create a delicious and wholesome dessert.

Sama chawal, or barnyard millet, is a gluten-free pseudo-grain that serves as an excellent substitute for rice during Navratri. It is often used to make a kheer similar in texture and taste to traditional rice kheer.

You should use pure cow's ghee (clarified butter) or other permitted oils like peanut or coconut oil for cooking during Navratri. Regular vegetable oils are typically avoided.

Yes, it is perfectly fine to eat kheer in moderation. The goal of fasting is purification, not overindulgence, so a small, satisfying portion is best.

No, fasting rules can vary significantly based on family traditions, regional customs, and personal beliefs. It's best to follow the guidelines that align with your own practice.