5 recipes for sahur menus without flour that are quick to cook and keep you full for a long time

illustration photo: Gemini AI

Brilio.net – The first moment of dawn is often the most challenging time because the body is not used to waking up early in the morning. Cooking menus that require a long process, such as pepes or dishes made from flour, will certainly take up time and energy when your eyes are still sleepy. Therefore, a fast or “sat-set” cooking strategy with simple ingredients is the key to still being able to eat deliciously without having to wake up too early.

Choosing a menu without flour also has good benefits so that your stomach doesn’t feel full when you start fasting. By relying on pure protein such as eggs, fish or meat, the energy you get will be more stable throughout the day. Come on, take a peek at practical menu options that you can execute in the kitchen in a short time BrilioFood.

1. Creamy Vegetable Omelet (Flour Free)

Sahur Sat Set Menu
© 2026 brilio.net/Gemini AI

This menu is the easiest solution to get fiber and protein intake at the same time on one plate. An abundance of vegetables will add volume to the eggs so that the results remain thick even without a mixture of wheat flour. The crunchy texture of cabbage and spring onions makes eating sahur more enthusiastic.

Material:
– 3 chicken eggs
– 1 handful of shredded cabbage (cabbage)
– 2 spring onions, finely sliced
– Salt and pepper to taste

How to make:
1. Beat the eggs in a large bowl.
2. Add the sliced ​​cabbage and spring onions, then season with salt and pepper.
3. Heat a little oil in a Teflon pan, pour in the egg mixture, and cook over low heat until both sides are perfectly cooked.

Duration: 5 Minutes
Servings: 1-2 People

2. Stir-Fried Quick Bean Chicken Fillet

Sahur Sat Set Menu
© 2026 brilio.net/Gemini AI

Using small pieces of chicken fillet makes the cooking process much faster, even less than 5 minutes on the pan. The combination of chicken and beans produces a dish that is rich in protein and remains fresh when eaten. Oyster sauce seasoning provides the right savory taste without the need for a complicated blend of ground spices.

Material:
– 200 grams chicken breast fillet (cut into small cubes)
– 100 grams of green beans (sliced ​​obliquely)
– 2 cloves of garlic (crushed and chopped)
– 1 tablespoon oyster sauce

How to make:
1. Saute the garlic until fragrant with a little oil.
2. Add the chicken pieces, stir until they change color.
3. Add green beans and oyster sauce, cook briefly until the vegetables wilt slightly then remove from heat.

Duration: 7 Minutes
Servings: 2 People

3. Sliced ​​Teflon Seasoned Grilled Fish

If you want to eat fish without the hassle of wrapping it in banana leaves, the Teflon grilling method is the smartest choice. The fish is simply seasoned with slices and instant powder so that the aroma remains delicious and the fishy taste disappears thanks to the lime juice. Using margarine when grilling will add a savory taste that penetrates the fish meat.

Material:
– 2 pieces of fish fillet (tilapia, dori, or mackerel)
– 1 teaspoon turmeric powder and salt
– 1 lime
– 1 tablespoon margarine

How to make:
1. Coat the fish fillets with turmeric powder, salt and lime juice.
2. Heat the Teflon, then melt margarine on it.
3. Grill the fish until both sides are brown and cooked evenly.

Duration: 10 Minutes
Servings: 2 People

4. Quail Egg & Clear Vegetable Soup

The soup menu is very good for hydrating the body that will be fasting all day. Just put the vegetables and quail eggs into boiling water, then this warm, refreshing dish is ready to be served. You can buy cooked quail eggs at the market to make the process of cooking sahur even more practical.

Material:
– 10 cooked quail eggs (peel the shell)
– 1 carrot (sliced ​​round)
– 1 small bunch of spinach or mustard greens
– 2 cloves of garlic (crushed)
– Mushroom broth and salt to taste

How to make:
1. Boil water in a pan until it boils, then add crushed garlic.
2. Add the carrots, wait until soft.
3. Add quail eggs and green vegetables, season with mushroom stock and salt, cook for a minute then turn off the heat.

Duration: 10 Minutes
Servings: 2-3 People

5. Beef Slice Cah Mushroom

Sahur Sat Set Menu
© 2026 brilio.net/Gemini AI

Sliced ​​beef has the advantage of its thinness which makes this meat cook almost instantly when exposed to heat. A mixture of wood ear or oyster mushrooms provides a delicious chewy texture, so it can be a substitute for carbohydrates for those who are reducing rice. This dish is very effective for those who need high energy intake but only have limited time.

Material:
– 150 grams beef slices (shortplate or sirloin slices)
– 100 grams of oyster mushrooms or wood ear mushrooms (shredded)
– 1/2 onion (sliced ​​lengthwise)
– 1 tablespoon soy sauce and black pepper

How to make:
1. Saute the onions until wilted with a little oil.
2. Add sliced ​​beef, stir quickly until the color changes.
3. Add the mushrooms and season with soy sauce and black pepper, stir well and immediately remove from heat.

Duration: 5 Minutes
Servings: 2 People

FAQ (Frequently Appearing Questions)

1. How do you stock sliced ​​meat so that it doesn’t stick when you want to cook it for sahur?

It’s best to divide the sliced ​​meat into single portions using a small container or plastic ziplock before putting it in the freezer, so just thaw it as needed.

2. Can you cut soup vegetables the night before?

That’s really fine. Cutting carrots or green beans at night and storing them in an airtight container in the refrigerator will really help speed up the cooking time at dawn.

3. What can you substitute for mushrooms if you don’t like the chewy texture?

You can replace it with pieces of young corn (putren) or broccoli which are sliced ​​into small pieces so that it cooks quickly with the sliced ​​beef.

4. So that the Teflon fish doesn’t fall apart when you turn it over, do you have any tips?

Make sure the Teflon is really hot and don’t turn the fish too often; Just turn it over once once the bottom side looks dry and sturdy.

5. Why do omelettes without flour often fall apart when fried?

The key is low heat and a balanced amount of vegetables. Don’t flip the eggs before the bottom is completely set or hardened.

(brl/tin)