Rotis are an integral part of Indian cuisine. They are flatbread made with whole wheat flour, cooked on an open flame or tawa. The debate on whether stale rotis are healthier than freshly made rotis has often been discussed.

While many argue that stale rotis are not good for health, experts suggest otherwise. According to nutritionists and dieticians, stale rotis are healthier, similar to freshly made rotis, due to the fermentation process they undergo. This article will explore the nutritionists’ perspective and answer the question. Also, we will check out some of the delicious recipes that can be prepared with stale rotis. If you’re looking for quick recipes then keep on reading.

Are stale rotis healthier than freshly made rotis?

Not all stale food is bad for you, but in the case of a roti, it depends on how the roti is stored. Storing a roti properly can make it actually healthier similar to the freshly made roti. When stored in an airtight container in the refrigerator, stale rotis undergo fermentation (formation of resistant starch), which makes it easier for the body to digest and absorb nutrients during digestion.

People struggling with digestion issues may find that stale rotis are easier on their stomachs as compared to fresh, as the balanced glycaemic index allows for better digestion. Additionally, stale rotis are rich in dietary fiber, which helps to keep cholesterol and blood pressure levels under control.

For people with diabetes, stale rotis are actually beneficial as the fermentation process helps to reduce the glycaemic index, making it easier to digest. As rotis contain a good amount of carbohydrates, it fulfills one’s daily nutritional needs.

The right way to store stale rotis:

Many people may not be aware of the fact that storing rotis properly can make them healthier. To store roti properly, you can refrigerate them. You can wrap the roti in foil paper or kitchen tissue and place it in an airtight container. As the rotis are kept at a lower temperature, they will undergo the fermentation process and become easier to digest.

However, the rotis should be made only 10 to 12 hours before consumption in order to maximize the nutrition benefits. If you keep the rotis for longer than 12 hours, then the nutrition benefits are lost.

Furthermore, if rotis are kept for a longer time, they might become soggy or develop mold, which can be harmful to your health. The bacteria present in the roti can cause food poisoning if consumed after a certain period of time.

Thus, it’s better to consume them within 10 to 12 hours to get the maximum nutritional benefits. Also, ensure that the roti is made up of whole wheat flour only because refined flour deteriorates quickly and is best avoided.

When to consume stale rotis?

As mentioned earlier, stale rotis are beneficial for people with digestion issues and diabetes. However, these rotis should be consumed within 10 to 12 hours of storage. Moreover, you should only consume rotis that have been stored properly in an airtight container in the refrigerator.

You can have state rotis in your breakfast with milk or vegetables. If you are looking for a mid-day meal, rotis with curd or lentils can be consumed. But keep in mind that don’t eat stale rotis that are stored for a long time.

Stale roti recipes:

If you don’t have digestion or diabetes issues and you want to experiment with leftover rotis, there are many recipes you can try, like:

Leftover roti pizza:

You can top your rotis with tomato sauce, cheese, and other toppings of your choice. It’s an easy-to-make, delicious comfort food. You can experiment by adding vegetables and herbs of your choice. Once you top the roti with your favorite toppings, add some cheese and bake for 10 minutes for a delicious roti pizza.

Leftover roti fry:

You can shallow fry the stale rotis with a little bit of oil and spices to make a delicious snack. You can also add veggies of your choice and fry the rotis to get a crispy texture. Cut the roti into small pieces and add it to a heated pan with oil. Add spices like cumin, garlic powder, turmeric, and coriander powder, along with some vegetables. Fry them till the roti turns golden brown and becomes crispy.

Roti nachos:

You can make a twist on the classic Mexican nachos by using leftover rotis. Simply cut the roti into small pieces and shallow fry with oil. Once they become crispy, add some cheese and your favorite topping, and you are done! You can also add jalapenos or any other veggies to give it a kick. If you have an air fryer, you can bake the roti till it’s crispy.


Cut the roti into two equal pieces and spread some butter on them. Place one piece in a heated pan and top with cheese, vegetables, and spices. Cover it with the other half of the roti and cook till golden brown. Cut into triangles and serve with a dip of your choice. Quesadillas are a quick and delicious way to use stale roti. To make it more flavorful, you can add salsa or guacamole to the quesadilla.

Vaghareli roti:

This is a traditional Gujarati dish that uses stale rotis. Cut the roti into small pieces and add to a heated pan with oil, mustard seeds, cumin seeds, ginger-garlic paste, and any vegetables of your choice. Toss the roti pieces or mixture till they become crispy and serve with chutney or curd.

In conclusion, stale rotis can be beneficial for your health, provided they are stored and consumed properly. They contain dietary fiber, which helps in controlling cholesterol and blood pressure levels. However, make sure that stale rotis are consumed within 10 to 12 hours of storage, as the nutrition benefits are lost after this period. Moreover, ensure that the rotis are made up of whole wheat flour and stored in an airtight container.



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