What To Eat Before Yom Kippur 2022

Need help with what to eat before Yom Kippur? We got you! Here is a menu, grocery list, and recipes to make your life simpler.

Yom Kippur is the holiest day in the Jewish calendar. It’s a day of atonement where we fast and pray. Yom Kippur falls out every year at a pretty hectic time, right around two big Jewish holidays.

When you’re so busy cooking for the other holidays, Yom Kippur can kind of come at you out of nowhere! An easy and practical menu is just what you need, so we took care of that.

We won’t bore you with the pre-fast drill, where we tell you what kinds of food to eat before a fast. That was already done in our pre-fast meal plan for Tisha B’av a couple of months ago. Here you will be led straight to the menu.

In this “what to eat before Yom Kippur menu”, we have a protein, a side, fruit, vegetables, and rolls. There are around five servings in the meal plan but feel free to adjust to your needs.

What to eat before yom kippur 2022:

• Simple Baked Chicken
• Wild Rice with Mushrooms
• Stovetop Broccoli & Cauliflower
• Roasted Carrots with Herbs
• Watermelon
• Honey Whole Wheat Rolls

If one of these recipes doesn’t work for you feel free to replace it with a different recipe from our comprehensive recipe index.

yom kippur menu Grocery List:

The quantities listed here are the amounts for the original recipes but adjust if you are doubling or halving the recipe. If you already have anything on this list you can cross it off.

Non-Perishables:

• 1 bag of wild rice
• 1 bag of whole wheat flour
• 1 packet of yeast
• 1 carton of low-sodium vegetable broth
• 1 jar of parsley flakes

Perishables:

• 3 pounds of chicken legs
• 1 carton of eggs

Fruits & vegetables:

• 1 watermelon
• 1 onion
• 8 ounce container of mushrooms
• 1 pound of cauliflower (fresh or frozen)
• 1 pound of broccoli (fresh or frozen)
• 4 big carrots

Things you most probably have at home:

• Olive Oil
• Salt
• Honey
• Black Pepper
• Garlic Powder
• Onion Powder
• Paprika

Yom kippur meal recipes:

simple baked chicken:

Ingredients:

• 3 pounds of chicken legs
• 3 tablespoons olive oil
• 1 teaspoon onion powder
• 1 teaspoon garlic powder
• 1 teaspoon paprika
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper

Instructions:

1. Preheat oven to 375 degrees.
2. Place the chicken in a baking dish and drizzle with oil.
3. Massage the chicken with the oil making sure it gets all over (wear gloves).
4. Add the spices to a small bowl and sprinkle over the chicken.
5. Massage the spices in as well.
6. Bake for an hour on 375, lower the temperature to 300, cover, and bake for another hour or until chicken registers 165 degrees.

Wild rice with mushrooms:

Ingredients:

• 1 cup wild rice, rinsed and drained
• 1 onion, cubed
• 1 cup water
• 8 ounces sliced mushrooms
• 1 tablespoon olive oil
• 1 cup low-sodium vegetable broth
• 1/4 teaspoon salt

Instructions:

1. Heat oil in a medium-sized saucepot and add the onions and mushrooms.
2. Sauté for around five minutes.
3. Add the rice and cook for around five minutes, mixing it to make sure it doesn’t stick to the pot.
4. Add the salt, water, and broth. Bring to a boil.
5. Lower the heat and simmer until the rice has absorbed the water, around 25 minutes. (Check your wild rice package for how long to cook it, as all of them may differ.)

stovetop broccoli & cauliflower:

Ingredients:

• 1 pound broccoli
• 1 pound cauliflower

Instructions:

1. Bring a big pot of water to a boil.
2. Add the broccoli and cauliflower and cook for around three minutes.
3. Drain in a colander right away.

roasted carrots with herbs:

Ingredients:

• 4 big carrots, washed and peeled
• 2 tablespoons olive oil
• 1 tablespoon parsley flakes
• 1 teaspoon oregano
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper

Instructions:

1. Preheat oven to 400 degrees.
2. Wash, peel, and slice carrots into thin pieces like French fries.
3. Place in a bowl and add the olive oil, spices, and herbs.
4. Place on a lined baking sheet and spread apart so they roast evenly.
5. Bake for 30 minutes or until they start browning.
6. Turn them over with a spatula or tongs and roast for another 10 minutes or until the other side browns as well.

Watermelon:

Instructions:

1. Cut up your watermelon and place it in an airtight container in the refrigerator. (To read about how to choose the perfect watermelon, click here.)

honey whole wheat rolls:

Ingredients:

• 4 cups whole wheat flour
• 3/4 tablespoon yeast
• 1.5 cups warm water
• 1 tablespoon olive oil
• 1/2 tablespoon salt
• 1/4 cup honey
• 1 egg

Instructions:

1. Add the flour, yeast, and water to a bowl and mix to combine.
2. Add the honey, egg, olive oil, and salt. Mix to combine.
3. Knead the dough for around five minutes or until it becomes smooth.
4. Form a ball out of the dough and cover with a towel.
5. Leave it somewhere warm and let it rise for about one hour or until it doubles in size.
6. Divide the dough into 12 pieces and roll each one out.
7. Make a knot with the piece by taking one end of the string and folding it under and through the other end. To see pictures of how these rolls are made check out our honey whole wheat rolls recipe.
8. Place the rolls on a baking sheet, cover, and let them rise for another hour or until they double in size again.
9. Brush the rolls with an egg.
10. Bake the rolls at 350 degrees for around 20 to 25 minutes or until they are golden brown.

Notes:

Everything will stay fresh in the fridge to have after the fast as well. If you still have leftovers they can be refrigerated for a total of four days.

Have an easy and meaningful fast!