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High Protein Indian recipes recipes


Last Updated : Mar 15,2024



प्रोटीन से भरपूर भारतीय व्यंजन - हिन्दी में पढ़ें (High Protein Indian recipes recipes in Hindi)
પ્રોટીનથી ભરપૂર રેસિપી - ગુજરાતી માં વાંચો (High Protein Indian recipes recipes in Gujarati)

Protein Rich Indian Recipes | High Protein Vegetarian Recipes | Healthy Protein Rich Indian Food |

Protein Rich Recipes | High Protein Vegetarian Recipes | Healthy Protein Rich Indian Food. Why do we need Protein Rich Foods? Protein is one such nutrient that we usually take for granted, assuming that it will automatically come from one or the other ingredients we consume!

However, we need to understand that not only do we need Protein Rich Foods throughout our life, we also need it in varying quantities, depending on the stage we are in. The special requirements of proteins at different stages of our life, depend upon its functions during every age, may it be childhood, old age, or pregnancy.

Eating more protein leads to fat loss. See below why protein leads to fat loss?   

Eating more protein or having a high protein diet make you burn more body fat resulting in getting lean. So having proteins is not only about building muscle but also losing weight. Protein has the highest thermic effect resulting in 25% of the calories you consume from protein being used in metabolism and digestion. So from the protein we consume in a day the body buring about 25% of it just through digestion. That is no effort required to burn these calories. So the more protein you eat the more calories are being burnt by your body at rest. 

Oatmeal Almond Milk with Apples, Healthy Vegan BreakfastOatmeal Almond Milk with Apples, Healthy Vegan Breakfast

What are the best sources of Vegetarian Protein Food for Indians? 

While it is generally acknowledged that non-vegetarian foods are the richest sources of proteins, there is no reason for vegetarians to worry, as there are a number of vegetarian foods such as milk and milk products, pulses, nuts, sprouts, soya and its products, a few veggies that are rich in protein etc. All we need to do is combine them in the right ways.

Milk & Milk Products Protein (gm per 100 gm)
Cheese 24.1
Mozzarella Cheese 19.4
Curd 4.3
Milk 4.3
Paneer 2.5
Soya Products Protein (gm per 100 gm)
Soya chunks 43.2
Soya Flour 43.2
Tofu 13.8
Nuts & Oilseeds Protein (gm per 100 gm)
Groundnuts 25.3
Cashewnuts 21.2
Poppy seeds 21.1
Almonds 20.8
Sesame seeds 18.3
Walnuts 15.6
Fresh coconut 6.8
Dals & Pulses Protein (gm per 100 gm)
Cow pea 24.1
Black gram dal 24.0
Bean sprouts 24.0
Moath beans 23.6
Rajma 22.9
Chana dal 20.8
White chick pea 17.1
Cereals & Cereal Products Protein (gm per 100 gm)
Wheat germ 29.2
Quinoa 13.7
Wheat flour 12.1
Bajra 11.6
Barley 11.5
Jowar 10.4
Buckwheat 10.3
Ragi / nachni 7.3
Vegetables Protein (gm per 100 gm)
Green peas 7.2
Celery 6.3
Cauliflower 5.9
Broccoli 3.1

A recipe which offers around 4 to 5 g of protein per serving, can be considered as protein rich. However, for recipes like roti, dosa, idli etc. which are quantified in numbers, around 1.5 to 2 g can be considered as protein rich. This is because it is assumed that one person will consume at least 2 to 3 roti / dosa / idli etc. depending on its size. 

Moong Dal DosaMoong Dal Dosa

Protein rich Indian Breakfast Recipes

Protein rich Indian breakfast recipes. If One-fourth of your daily protein requirement comes from breakfast, you are set to keep your body cells healthy.

1. This instant oats dosa batter is packed with protein and fibre . Oats must be consumed daily for its high content of soluble fibre ‘beta-glucan’, a potent blood sugar and cholesterol-lowering agent.

 Instant Oats Dosa
 Instant Oats Dosa

2. While on days you are on go, do not miss out to whip up a protein shake like Date and Apple Shake

Date and Apple Shake ( Healthy Snacks Recipe)

Date and Apple Shake ( Healthy Snacks Recipe)

Protein Rich Indian Snack Recipes 

1. Make the most of cauliflower greens to up your haemoglobin levels! Try making this Cauliflower Greens Mixed Sprouts Tikki to up your haemoglobin levels! This easy and tasty snack uses mixed sprouts for binding and to enhance the iron, protein and calcium content of the recipe further.

Cauliflower Greens Mixed Sprouts TikkiCauliflower Greens Mixed Sprouts Tikki

2. Enjoy these crisp yet spongy Green Pea Pancakes during snacks. The combination of green peas with moong dal helps to enhance the fibre and protein content of this recipe.

Green Peas Pancake ( Healthy Snacks)Green Peas Pancake ( Healthy Snacks)

3. Here is a recipe for Healthy Oats Dosa, made without any rice. It is made with fibre-rich oats and is good for diabetics. It is gluten-free and also a good source of protein.

Healthy Oats DosaHealthy Oats Dosa

Protein Rich Indian Lunch Recipes 

1. Matki and Jowar Paratha uses a combination of boiled and crushed matki is mixed with a dough of whole wheat flour and jowar flour to make these luscious parathas a high quality protein ones.

Matki and Jowar ParathaMatki and Jowar Paratha

2. Have this Healthy Broccoli Fried Rice, the beneficial veggie broccoli is tossed with brown rice and spices in very little oil. Bursting with protein power and the goodness of antioxidants, broccoli is a nutri-dense veggie worth including in your everyday diet.

Healthy Broccoli Fried Rice RecipeHealthy Broccoli Fried Rice Recipe

3. This mouth-watering Methi Toovar Dal is also extremely healthy, brimming with nutrients like iron, zinc and protein. It is good for weight-watchers, diabetics and senior citizens too. Serve it with hot phulkas, and your whole family will enjoy the nourishing meal.

Methi Toovar Dal, Healthy RecipeMethi Toovar Dal, Healthy Recipe

Protein Rich Indian Salad Recipes 

1. Enjoy this Rocket Leaves, Zucchini Red Pumpkin Healthy Lunch Salad which is chock-full of anti-oxidants and nutrients like vitamin C. Feta cheese gives you a good dose of protein while rocket leaves give you iron, and flax seeds contribute cholesterol-lowering omega-3 fatty acids. 

Rocket Leaves, Zucchini Red Pumpkin Healthy Lunch SaladRocket Leaves, Zucchini Red Pumpkin Healthy Lunch Salad

2. Quinoa Avocado Veg Healthy Office Salad in which quinoa is rich in fibre and protein. Being a whole grain, it keeps you full and does not cause your blood sugar levels to surge. Avocado is loaded with good healthy fat, while other ingredients are rich in antioxidants that prevent major diseases. 

Quinoa Avocado Veg Healthy Office SaladQuinoa Avocado Veg Healthy Office Salad

3. Mixed Sprouts Beetroot Healthy Lunch Veg Salad where Beetroot is low in calories and high in fibre, making this a good salad for weight watchers. Mixed sprouts are rich in vitamins C, A and K, as well as magnesium, protein, calcium and fibre, which makes the salad healthy and filling too.

Mixed Sprouts Beetroot Healthy Lunch Veg SaladMixed Sprouts Beetroot Healthy Lunch Veg Salad

Functions of Protein

1. Growth and development of the body.

2. Managing the wear and tear of all cells of the body.

Paneer Tikka Kathi RollsPaneer Tikka Kathi Rolls

3. Bone and muscle development.

4. Forms a protective layer for skin, hair and nails.

Masoor, Beets, Zucchini , Peppers Lunch Salad, Healthy Veg One Dish MealMasoor, Beets, Zucchini , Peppers Lunch Salad, Healthy Veg One Dish Meal

5. Regulate several metabolic activities, such as the digestive enzymes and oestrogen, progesterone, testosterone etc.

6. Build immunity as anti-bodies, which protect the body against a host of infections, are made up of proteins.

Ragi Roti Stuffed with Paneer

Ragi Roti Stuffed with Paneer

7. Help in transport of oxygen to various parts of the body.

8. Aid in healthy vision by combining with vitamin A, which gets activated when it comes in contact with dim light. 

Avocado SaladAvocado Salad

How much Protein do we need? 

The requirement of protein varies based on several factors such as sex, growth, pregnancy and lactation, activity level, etc. Refer the table given below

Nutritious ChillaNutritious Chilla

Group Age Protein (g/d) Function
Infants 0-6 months 1.18 g/kg The rapid growth spurt calls for high protein intake.
  6-12 months 1.69 g/kg The rate of growth is lowers slightly; therefore the need for protein is lesser than the first six months.
Children 1-3 years
4-6 years
7-9 years
19.7
20.1
29.5
The requirement of protein for growth increases consistently throughout childhood.
Boys

Girls
10-12 years

10-12 years
39.9

40.4
The requirement of protein for girls is higher than boys as the growth spurt in girls’ starts earlier.
Boys

Girls
13-15 years

13-15 years
54.3

51.9
Growth spurt begins at this age for boys hence they require higher amounts of protein.
Boys

Girls
16-18 years

16-18 years
61.5
55.5
Boys have higher muscle mass than girls hence require more protein.
Man

Woman
18 and above

18 and above
60

55
Required for the major bodily functions. Depending on the amount of work that an individual performs, the protein requirement varies. During phases of illness, surgery and during recuperation, the protein requirement increases as the body needs it for building anti-bodies and for the regeneration of lost tissues, especially during periods of blood loss to make up for the lost blood.
  Pregnant woman +23 Extra protein is needed for the growing foetus and for building of maternal tissue, formation of haemoglobin etc.
  Lactation: 0-6 months +19 Additional protein is needed for milk production as the infant is exclusively breastfed during this period.
  Lactation: 7-12 months +13 The requirement reduces as the child’s diet is supplemented with other foods apart from breast milk. Therefore, the requirement reduces.

Masoor Dal and Palak KhichdiMasoor Dal and Palak Khichdi

Enjoy our Protein Rich Recipes | High Protein Vegetarian Recipes | Healthy Protein Rich Indian Food | and our other high protein articles shared below.

Protein Rich Veg Recipes

High Protein Dals, Kadhis recipes

High Protein Desserts recipes

High Protein International recipes

High Protein Juices, Milkshakes, Drinks recipes

High Protein Breakfast recipes

High Protein Rice, Pulao, Biryani

High Protein Rotis Parathas

High Protein Salads Raitas

High Protein Soups

High Protein Starters Snacks

High Protein Sabzis


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Paneer Bhurji
Recipe# 190
17 Jul 23

  This recipe has an associated video
 by Tarla Dalal
paneer bhurji | dry paneer bhurji | how to make paneer bhurji | with 18 mazing images. paneer bhurji is made from paneer, tomatoes, onions, spices and pav bhaji masala which are cooked tog ....
Minty Couscous
Recipe# 7445
22 Sep 23

 
 by Tarla Dalal
minty couscous recipe | healthy minty couscous salad | Indian style couscous | lemon mint couscous | with 19 amazing images. minty couscous is a healthy variant o ....
Turai Aur Moong ki Dal
Recipe# 3577
16 Jul 24

 
 by Tarla Dalal
turai moong dal recipe | healthy ridge gourd moong dal | turiya mag ni dal | with 33 amazing images. Dive into a warm and nourishing bowl of ridge gourd moong dal for a taste of pure goodne ....
Multigrain Roti, Healthy Multigrain Chapati
Recipe# 38746
29 Sep 21

  This recipe has an associated video
 by Tarla Dalal
multigrain roti |mix 5 flour roti | healthy multigrain chapati | with 25 amazing images. Multigrain roti is made with 5 nutritious flours that provide iron, protein, fiber and vitamin b. We ....
Soya Bhurji ( Pressure Cooker)
Recipe# 33347
19 Aug 19

 
 
by Tarla Dalal
Soya bhurji, enjoy this mouth-watering delicacy, brimming with goodness of soya. Pressure cooking does not require soaking soya granules as it gets cooked with other ingredients. Do not open the lid immediately let it stand for a while so that the granules soak up excess water if any. It is ....
Masala Omelette Pav, Mumbai Roadside
Recipe# 41941
16 Jan 20

  This recipe has an associated video
 by Tarla Dalal
masala omelette pav | Mumbai roadside omelette pav | egg omelette pav | masala omelette sliders | with amazing 30 images. Masala Omelette Pav is one of the class ....
Buckwheat Khichdi, Farali Kutto Khichdi Recipe, Vrat Recipe, Fasting Recipe
Recipe# 33302
05 Sep 20

  This recipe has an associated video
 by Tarla Dalal
buckwheat khichdi recipe | kutto khichdi | farali kutto khichdi | healthy kutto khichdi | with 15 amazing images. One look at this buckwheat khichdi recipe and yo ....
Cucumber and Pudina Raita
Recipe# 4227
27 Nov 20

 
 
by Tarla Dalal
cucumber mint raita | cucumber pudina raita | mint cucumber raita | healthy Indian cucumber mint raita | with 7 amazing images. cucumber mint raita is made from c ....
Apple and Oats Milkshake
Recipe# 1328
20 May 23

 
 
by Tarla Dalal
apple oats milkshake | apple oats milkshake with almond milk | healthy apple oats milkshake | with 10 amazing images. apple oats milkshake is a quick easy milkshake made of quick rolled oa ....
Matki Pulao, Protein Rich Recipe
Recipe# 33250
14 Sep 23

  This recipe has an associated video
 
by Tarla Dalal
matki pulao recipe | brown rice moath beans pulav | healthy sprouted matki rice | with 30 amazing images. matki pulao recipe is a healthy protein rich Indian pulao. Learn how to make
Sprouted Vaal ki Usal
Recipe# 5709
12 May 23

  This recipe has an associated video
 by Tarla Dalal
sprouted vaal ki usal recipe | iron rich Maharashtrian usal | healthy pregnancy Indian usal recipe | with 41 amazing images. sprouted vaal ki usal recipe | iron rich Mah ....
Veg Raita, Mixed Vegetable Raita
Recipe# 3602
06 May 23

 
 
by Tarla Dalal
veg raita recipe | mixed vegetable raita | healthy veg raita | quick veg raita | with 11 amazing images. The veg raita recipe is made from low fat curds, beetroot ....
Paneer Recipe ( How To Make Paneer)
Recipe# 424
04 Oct 23

  This recipe has an associated video
 by Tarla Dalal
paneer recipe | homemade paneer recipe | cottage cheese recipe | Indian paneer recipe | with 30 amazing images The best part is that paneer is quite easy to make ....
Low Fat Paneer (  How To Make Low Fat Paneer)
Recipe# 8688
01 Feb 24

  This recipe has an associated video
 by Tarla Dalal
low fat paneer recipe | how to make low fat paneer at home | nutrition in low fat paneer | Indian low fat cottage cheese for weight loss | with 21 amazing images. low fa ....
Lauki Chilla, Bottle Gourd Doodhi Cheela
Recipe# 42488
28 Apr 23

 
 by Tarla Dalal
lauki chilla recipe | doodhi pudla | healthy bottle gourd Indian pancake | with 18 images. lauki chilla is a Gujarati breakfast. Learn how to make healthy bottle gourd ....
Egg Bhurji, Anda Bhurji , Egg Masala Bhurji
Recipe# 40755
06 Jun 22

 
 by Tarla Dalal
egg bhurji recipe | anda bhurji | healthy egg masala bhurji | with 31 amazing images. egg bhurji recipe | anda bhurji | healthy egg masala bhu ....
Lachko Dal ( Gujarati Recipe)
Recipe# 613
16 Jul 24

 
 
by Tarla Dalal
lachko dal recipe | traditional Gujarati lachko dal | healthy lachko dal made with toovar dal | pigeon pea sweet dry dal | with 16 amazing images. lachko dal recipe
Dal Moghlai ( Low Cholesterol Recipe)
Recipe# 5292
09 Dec 22

 
 by Tarla Dalal
If you wish to pamper yourself, there is no better way than to cook yourself some luxuriant Moghlai food! Moghlai cuisine is generally quite rich, with abundant use of spices and dairy products like ghee, cream and butter. However, we have ....
Chick Pea, Broccoli and Carrot Stir Fry, Protein Rich Recipe
Recipe# 33260
15 Dec 22

 
 by Tarla Dalal
The Chick Pea, Broccoli and Carrot Stir-Fry is a super interesting way to top up your protein stores. It has varied textures, from the mealy texture of kabuli chana to the crunch of sautéed veggies, not to forget the fabulous aroma and flavour of sesame seeds. Ingredients like chilli sauce, ging ....
Soya Matar ki Sabzi, Soya Mutter Masala Curry
Recipe# 1974
25 Apr 23

  This recipe has an associated video
 by Tarla Dalal
soya matar sabzi recipe | soya matar ki sabji | soya mutter masala curry | soya chunks gravy | with 33 amazing images. soya matar sabzi recipe |
Rajma Cheese Parathas
Recipe# 5619
30 Dec 22

  This recipe has an associated video
 by Tarla Dalal
rajma cheese paratha recipe | rajma vegetable paratha | stuffed kidney bean paratha | with 50 amazing images. rajma cheese paratha is a one dish meal when served with a bowl of curds. Lear ....
Hare Lehsun ki Toovar Dal
Recipe# 4784
03 Dec 20

 
 
by Tarla Dalal
hare lehsun toovar dal recipe | green garlic toovar dal | green garlic lentil dal | with 20 amazing images. A dal with a lip-smacking flavour that lingers on your taste buds, the hare lehsun too ....
Stir Fried Tofu and Mushroom, Protein Rich Recipe
Recipe# 37012
08 Nov 22

 
 by Tarla Dalal
A lovely Chinese delicacy made with tofu, which is a very effective source of proteins. Not many of us have a palate for tofu, but I am sure you will try it after knowing its health benefits. Abundant in proteins and other nutrients, tof ....
Spinach Tahini Wraps ( Nutritious Recipe for Pregnancy)
Recipe# 22444
24 Aug 23

 
 by Tarla Dalal
spinach tahini wrap recipe | healthy spinach wrap Indian style | spinach wrap with tahini spread | healthy spinach roll | healthy recipe for pregnancy |
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