As an Indian, my staple diet consists of dal (pulses), roti (flatbread), subzi (vegetables), and rice. I’ve always believed that the humble Indian thali naturally includes a balanced blend of essential macro and micronutrients. However, with a few thoughtful tweaks, even this wholesome plate can be elevated to offer greater nutritional value.

Let’s explore some easy and effective ways to enrich the everyday roti, making your meals not only healthier but also more flavorful and satisfying.

1. Add the Power of Millets

Instead of using only wheat flour, try incorporating millet flours like ragi, jowar, or bajra in rotation. Millets are nutritional powerhouses—rich in protein, fiber, and essential minerals such as magnesium, phosphorus, and iron. Regularly consuming millets can aid digestion, support heart health, and help regulate blood sugar levels. Not to mention, they bring an earthy, rustic flavor that pairs beautifully with any curry or sabzi.

2. Enrich with Seed Flours

Flaxseeds are tiny seeds with enormous benefits. Roast and grind them, then store the powder in an airtight container in the refrigerator. When kneading your dough, simply add 1–2 tablespoons of flaxseed powder. These seeds are excellent for digestion, heart health, and hormone balance. They’re also a great source of fiber, omega-3 fatty acids, and phytoestrogens.

You can also try adding hemp seeds directly into your roti or paratha dough. With about 3 grams of protein per tablespoon, they enhance both the nutrition and the nutty flavor of your flatbreads.

3. Boost Protein with Paneer

If you’re looking to increase protein intake, paneer is your go-to ingredient. Grate or blend it and mix it directly into your flour. You can also blend paneer with yogurt before kneading for extra softness. The result? Exceptionally tender rotis or parathas with a deliciously rich taste—and a healthy protein boost to power your day.

4. Sneak in the Veggies

One of the most effective ways to encourage kids (or picky eaters) to consume more vegetables is to sneak them into the dough itself. Many of us have fond memories of enjoying parathas made from leftover sabzi—this trick still works wonders!

Some household favorites in my kitchen include spinach, broccoli, peas, and sweet potato. I typically boil the spinach, broccoli, and peas together, then blend them into a purée with garlic and mild spices before adding it to the dough. For sweet potato rotis, simply mash boiled sweet potato into your flour—no water needed! The result is soft, flavorful rotis packed with natural sweetness and nutrients.

Final Thoughts

With just a few creative changes, the simple roti can transform into a nutrient-dense, flavorful highlight of your meal. By rotating ingredients like millet flours, seeds, vegetables, and protein sources, you can customize each meal to suit your family’s tastes and health needs. Small changes truly can make a big difference on your plate—and in your overall well-being.