With Onam 2024 just around the corner, we are ready to celebrate and indulge in the popular desserts and dishes eaten around this time. From sweet pradhaman payasam to Avial, Onam is incomplete without a large feast that is shared with loved ones. After all, it is a festival that represents the bountiful harvest and cultural heritage of Kerala. Keep reading to learn the significance of the festival and the Onam feast and learn some delicious recipes for healthy Onam desserts that you can relish during the Onam festivities.

Significance of the Onam Feast

You can’t talk about the festival of Onam without talking about the grand Onam feast or Onam sadhya. It holds immense cultural and social significance in Kerala and is a celebration of unity, diversity, and the spirit of togetherness. The feast is an integral part of the grand Onam festival, which commemorates the return of the mythical King Mahabali and the bountiful harvest season.

The Onam feast brings not only brings communities and families together, it also transcends social barriers. The act of sharing food is a gesture of hospitality, generosity, and unity. Hence, the feast or the Onam Sadhya helps people rejoice in the abundance of nature and the warmth of human bonds.

10 Must-try Healthy Onam Desserts 

If you wish to indulge in Onam desserts without worrying about calories, then read on to know our healthy Kerela dessert recommendations that only bring joy and no guilt. These desserts allow you to enjoy the sweet flavours of Onam while making healthier choices.

1. Ada Pradhaman
2. Paal Payasam
3. Kozhukatta
4. Banana Halwa
5. Rava Laddu
6. Quinoa Kheer
7. Millet Kheer
8. Oats Ladoo
9. Coconut and Date Balls
10. Chia Seed Pudding

1. Ada Pradhaman

Ada Pradhaman is a hearty and delicious famous sweet in kerela known as payasam or kheer. It is among the best gluten-free Onam desserts made from coconut milk, jaggery syrup and flavoured nuts. While Ada Pradhaman is amongst the Onam festival desserts, it can be prepared any day.For three servings of Ada Pradhaman, use the following:

Ingredients:

a. 1/2 cup ada

b. 1 cup jaggery

c. 1 cup thick coconut milk

d. 1/2 cup thin coconut milk

e. 1 tbsp almond butter

f. 1 tbsp coconut

g. 8 cashews

h. 1/4 tsp cardamom powder

Instructions:

Step 1: Soak ½ cup ada (grated coconut and rice flour) for 15 minutes in hot water and rinse.

Step 2: Boil water, add ada, cook until soft, and drain aside.

Step 3: Add 1 cup jaggery in ½ cup water and cook until the former dissolves and strain.

Step 4: Add jaggery syrup to a pan and cook until thick before adding ada.

Step 5: Cook till ada absorbs the jaggery syrup, and then add ½ cup of thin coconut milk.

Step 6: Cook for a few minutes on low flame till it thickens.

Step 7: Follow it by adding 1 cup of thick coconut milk slowly and mixing.

Step 8: Cook it for 2 minutes, and add 1/2 tsp of almond butter and ¼ tsp of cardamom powder.

Step 9: Heat ½ tsp almond butter and saute coconut pieces until slightly golden. Similarly, fry 8 cashews in the same almond butter after removing the coconut.

Step 10: Add fried coconut, cashews, and coconut to the pan, and your Ada Pradhaman, one of the top vegan Onam desserts, is ready.

2. Paal Payasam

The basic rice pudding in South Indian style, Paal Payasam, is another onam special sweet made from milk and rice. Paal Payasam is one of the simplest Onam special sweets recipes imaginable. Only a handful of ingredients are used to prepare this concoction of deliciousness or low-sugar Onam sweets.For six servings of Paal Payasam:

Ingredients:

a. 6 cups of milk
b. ¼ cup rice
c. ¼ cup brown sugar
d. 2 tsp raisins
e. 10 cashews
f. ¼ tsp cardamom powder

Instructions:

Step 1: Take a large kadhai and boil 5 cups of milk in it.
Step 2:  Pour soaked rice in it and stir well.
Step 3:  Cook for 15 minutes at low to medium flame till the rice grains are well cooked.
Step 5: Now slightly mash the rice to turn the payasam creamy.
Step 6: Add one more cup of milk to balance the consistency.
Step 7: Put in ¼ cup of brown sugar and mix well.
Step 8: Heat it for around 3-4 minutes or till the sugar has dissolved entirely.
Step 9: Add the roasted nuts, ¼ tsp of cardamom powder and blend it together.
Step 10: You are ready to enjoy one of the tastiest Onam sweets, hot or cold.

3. Kozhukatta

A popular snack in South India craved by both children and adults, Kozhutkatta makes it to our list of popular Onam dessert ideas. Also known as "naalu mani palaharam," it is one of the best dairy-free Onam desserts. It is delicious and easy to prepare, making it ideal for the Onam Sandhya. For four servings of low-calorie Onam desserts, follow the given instructions.

Ingredients:

a. 1 cup rice flour
b. 1 tsp oil
c. 2 cups water
d. Salt as needed
e. ½ cup grated jaggery
f. ½ tsp cardamom powder
g. 1 ½ cup grated coconut

Instructions:

Step 1: Add water, salt, and oil to a pan and boil to prepare the dough.
Step 2: Put rice flour into it and mix well.
Step 3: Once it cools down, knead a soft dough.
Step 4: Add water and jaggery in a pan and boil on medium flame to make the filling.
Step 5: Pour and strain the melted jaggery into a bowl.
Step 6: Heat the liquid again in a pan and add grated coconut and cardamom powder. Keep mixing till the water dries.
Step 7: Now use the dough to make lemon-sized balls.
Step 8: Make circular sheets using your palm to add the filling.
Step 9: Put two to three spoons of filling in the centre, seal its edges, and turn it into a ball.
Step 10: Put the balls into a greased steamer and steam for 10-15 minutes.
Your heavenly Kozhukatta, one of the best vegan Onam desserts, is ready.

4. Banana Halwa

If you're a fan of halwa, consider forgoing the traditional flour-based recipe and experiment with bananas instead. Loaded with nutrients and renowned for their energy-boosting properties, bananas are a superb choice for crafting a delectable halwa.

Ingredients:

a. 4 ripe bananas, peeled and mashed
b. 1/2 cup sugar (adjust to taste)
c. 1/4 cup ghee (clarified butter)
d. 1/2 cup milk
e. 1/4 cup chopped nuts (cashews, almonds, pistachios)
f. 1/4 teaspoon cardamom powder
g. A pinch of saffron strands (optional)
h. A pinch of edible camphor (optional)
i. A pinch of salt

Instructions:

Step 1: Heat a heavy-bottomed pan or kadai over low-medium heat. Melt the ghee.
Step 2: Sauté the chopped nuts until golden brown. Remove and set aside.
In the same pan, add mashed bananas. Cook for 5-7 minutes until they turn golden.
Step 3: Add sugar and mix well. Cook, stirring frequently, until the mixture thickens and the sugar dissolves (about 10-15 minutes).
Step 4: Stir in cardamom powder, saffron strands (if using), and a pinch of edible camphor (if using).
Step 5: Gradually add milk while stirring continuously. Continue cooking and stirring until the mixture reaches a halwa-like consistency (about 15-20 minutes).
Step 6: Add the roasted nuts and a pinch of salt. Stir well and cook for an additional 2-3 minutes.
Step 7: When the banana halwa thickens and the ghee separates, remove from heat.

5. Rava Laddu

Rava laddu, an easy and straightforward Indian sweet, is perfect for the Onam celebration. Roasted and finely ground semolina is blended with sugar, cardamom, ghee, and dried fruits. These ingredients are then shaped into round treats, adorned with nuts and edible silver leaf. Rava laddu requires minimal cooking but offers a delectable treat to be shared with loved ones.

Ingredients:

a. 1 cup fine semolina (rava or sooji)
b. 1/2 cup grated coconut (fresh or desiccated)
c. 1/2 cup jaggery (adjust to taste)
d. 1/4 cup ghee (clarified butter)
e. 2-3 tablespoons warm milk
f. 1/2 teaspoon cardamom powder
g. A handful of cashews and raisins
h. A pinch of salt

Instructions:

Step 1: Heat a pan over low to medium heat and dry roast the semolina until it turns golden brown. Ensure you stir continuously to avoid burning. 
Step 2: In the same pan, add a teaspoon of ghee and roast the cashews and raisins until they turn golden brown.
Step 3: Now, add the grated coconut and roast it for a few minutes until it dries out slightly and releases its aroma. Transfer it to a bowl.
Step 4: In the same pan, add the jaggery and a couple of tablespoons of water. Heat it over low heat until the jaggery melts and forms a syrup. 
Step 5: Add the roasted semolina, coconut, cardamom powder, and a pinch of salt to the jaggery syrup. Mix well to combine all the ingredients.
Step 6: Add the roasted cashews and raisins to the mixture.
Step 7: Gradually add warm milk and ghee to the mixture. Mix thoroughly until it reaches a consistency that allows you to shape laddus.

Step 8: Add enough milk to bind the mixture.
Step 9: Grease your palms with a little ghee and start shaping the mixture into small laddus. Press the mixture firmly while shaping to ensure the laddus hold together.
Step 10: Allow the Rava Laddus to cool completely before storing them in an airtight container.

6. Quinoa Kheer

Quinoa kheer is a healthy twist on the traditional Indian dessert. This nutrient-rich sweet dish is perfect for Onam celebrations and can be prepared using the following ingredients:

Ingredients:

a. 1/2 cup quinoa
b. 4 cups almond milk
c. 1/4 cup jaggery
d. 1/4 cup mixed nuts (almonds, cashews, pistachios)
e. 1/4 tsp cardamom powder
f. 1 tbsp ghee
g. 2 tbsp raisins

Instructions:

Step 1: Rinse quinoa thoroughly and cook it in 1 cup of water until soft.
Step 2: In a pan, heat ghee and sauté mixed nuts and raisins until golden. Remove and set aside.
Step 3: Add cooked quinoa and almond milk to the same pan and boil.
Step 4: Lower the heat, add jaggery, and stir until it dissolves completely.
Step 5: Add cardamom powder and the sautéed nuts and raisins. Simmer for 5 minutes.
Step 6: Serve warm or chilled.

7. Millet Kheer

Millet kheer is a delightful and nutritious onam dessert, perfect for those looking to enjoy Onam festivities more healthily.

Ingredients:

a. 1/2 cup millet (any variety)
b. 4 cups coconut milk
c. 1/4 cup jaggery
d. 1/4 cup chopped nuts (almonds, cashews)
e. 1/4 tsp cardamom powder
f. 1 tbsp ghee
g. 2 tbsp dried cranberries

Instructions:

Step 1: Rinse millet and cook in 1 cup of water until soft.
Step 2: Heat ghee in a pan and sauté nuts and cranberries until golden. Set aside.
Step 3: Add cooked millet and coconut milk to the pan, bringing it to a boil.
Step 4: Lower the heat, add jaggery, and stir until it dissolves.
Step 5: Mix in cardamom powder and the sautéed nuts and cranberries. Simmer for 5 minutes.
Step 6: Serve warm or chilled.

8. Oats Ladoo

Other than the many traditional sweets of Kerala, Oats ladoos can be a simple, healthy, and delicious sweet treat that can be enjoyed during Onam.

Ingredients:

a. cup oats
b. 1/2 cup jaggery
c. 1/4 cup grated coconut
d. 1/4 cup chopped nuts (almonds, cashews)
e. 1/4 tsp cardamom powder
f. 1 tbsp ghee
g. 2 tbsp raisins

Instructions:

Step 1: Dry roast oats until slightly golden and grind to a coarse powder.
Step 2: Heat ghee in a pan, add jaggery, and cook until it melts.
Step 3: Add grated coconut, cardamom powder, and mix well.
Step 4: Stir in the oats, chopped nuts, and raisins. Mix until combined.
Step 5: Allow the mixture to cool slightly, then shape into small ladoos.
Step 6: Store in an airtight container and enjoy.

9. Coconut and Date Balls

Next on the list of Onam sweets are Coconut and date balls. These are a quick, easy, and nutritious dessert option for Onam. For eight servings of Coconut and Date Balls, use the following instructions.

Ingredients:

a. cup pitted dates

b. 1/2 cup grated coconut
c. 1/4 cup chopped nuts (almonds, cashews)
d. 1 tbsp cocoa powder
e. 1 tbsp ghee
f. 1/4 tsp cardamom powder

Instructions:

Step 1: Blend dates into a smooth paste.
Step 2: Heat ghee in a pan and sauté chopped nuts until golden.
Step 3: Add date paste, cocoa powder, and cardamom powder to the pan. Mix well.
Step 4: Stir in grated coconut and mix until combined.
Step 5: Let the mixture cool slightly, then shape into small balls.
Step 6: Roll the balls in extra grated coconut for coating.
Step 7: Store in an airtight container.

10. Chia Seed Pudding

Chia seed pudding is a healthy and delicious Onam dessert idea, packed with nutrients and easy to make. For four servings of Chia Seed Pudding, use the following ingredients and instructions.

Ingredients:

a. 1/4 cup chia seeds
b. 1 cup coconut milk
c. 2 tbsp honey or maple syrup
d. 1/2 tsp vanilla extract
e. 1/4 cup mixed berries (optional)

Instructions:

Step 1: In a bowl, mix chia seeds, coconut milk, honey, and vanilla extract.
Step 2: Stir well and let it sit for 5 minutes. Stir again to prevent clumping.
Step 3: Refrigerate for at least 4 hours or overnight until it thickens.
Step 4: Serve topped with mixed berries or any fruit of your choice.