11 South Indian Breakfast Recipes Healthier Than Cereal

8. Adai (multi-lentil pancake)

Adai is a thick pancake made from a mix of lentils—often chana, toor, and moong—blended with rice and spices. Because lentils dominate the batter, adai is a protein-dense, savory breakfast that can compete with egg-based meals. It’s typically pan-fried with a little oil until crisp, and you can serve it with avial, chutney, or a dollop of plain yogurt for added protein. Compared with most cereals, adai supplies more complete amino acids and far less sugar. Adai is associated with Tamil Nadu’s rural tiffin culture and is prized for its flavor and nourishment. For North American cooks, use canned or soaked lentils to speed blending, and add chopped greens or grated carrots to increase fiber. This pancake keeps well and reheats on a skillet, making it a convenient, satisfying breakfast option that supports muscle maintenance and steadier blood sugar.