A high-protein Indian breakfast typically features traditional dishes rich in protein, often made with ingredients such as lentils (moong dal, urad dal), chickpeas, paneer, eggs, soy chunks, or sprouts. These meals, such as moong dal chilla, besan cheela, paneer paratha, or egg bhurji, are spiced with Indian flavors like cumin, turmeric, and green chilies. Often paired with veggies, whole grains, or curd, they provide 12-20g of protein per serving, are easy to prepare, and offer a nutritious, filling start to the day while balancing carbs, fiber, and healthy fats.
Here are 10 easy, healthy, high-protein Indian breakfast recipes that are flavorful, nutritious, and suitable for everyone.
These recipes incorporate traditional Indian ingredients and spices, are quick to prepare, and emphasize protein to keep you full and energized.
1. Moong Dal Chilla
- Protein: ~15g per serving (2 chillas)
- Ingredients: 1 cup moong dal (soaked for 4 hours), 1/4 cup chopped onion, 1/4 cup chopped cilantro, 1 green chili, 1 tsp ginger paste, salt, 1 tbsp oil.
- Instructions: Blend soaked moong dal with water into a smooth batter. Mix in onion, cilantro, chili, ginger, and salt. Heat a non-stick pan, spread batter like a pancake, and cook with oil until golden on both sides (2-3 minutes per side).
- Prep Time: 15 minutes (plus soaking time)
- Why it’s Healthy: Moong dal is high in protein and fiber; veggies add vitamins.
- Tip: Serve with mint chutney or yogurt for more flavor.
2. Besan Cheela
- Protein: ~12g per serving (2 cheelas)
- Ingredients: 1 cup besan (chickpea flour), 1/4 cup chopped tomato, 1/4 cup chopped spinach, 1 tsp cumin seeds, 1/2 tsp turmeric, salt, water, 1 tbsp oil.
- Instructions: Mix besan with water to form a smooth batter. Add tomato, spinach, cumin, turmeric, and salt. Spread batter on a hot non-stick pan and cook with oil until crisp on both sides (2-3 minutes per side).
- Prep Time: 10 minutes
- Why it’s Healthy: Besan holds a notable amount of protein and is gluten-free; veggies boost nutrients.
- Tip: Add on grated paneer for extra protein.
3. Paneer Paratha
- Protein: ~18g per serving (2 parathas)
- Ingredients: 1 cup whole wheat flour, 1/2 cup grated paneer, 1/4 cup chopped cilantro, 1 tsp green chili paste, 1/2 tsp ajwain, salt, ghee for cooking.
- Instructions: Make smooth dough with water. Mix paneer, cilantro (dhania), chili paste, ajwain (carom seeds), and salt for filling. Roll the dough, stuff it with paneer mix, roll again, and cook on a tawa with ghee until golden (2-3 minutes per side).
- Prep Time: 20 minutes
- Why it’s Healthy: Paneer provides high-quality protein; whole wheat adds fiber.
- Tip: Serve with curd or pickle for a complete meal.
4. Sprouts Salad
- Protein: ~15g per serving
- Ingredients: 1 cup mixed sprouts (moong, moth, chana), 1/4 cup chopped cucumber, 1/4 cup tomato, 1 tbsp roasted peanuts, 1 tsp chaat masala, lemon juice, salt.
- Instructions: Steam sprouts lightly (5 minutes). Toss with cucumber, tomato, peanuts, chaat masala, lemon juice, and salt. Prep Time: 10 minutes
- Why it’s Healthy: Sprouts are packed with protein, fiber, and enzymes; peanuts add healthy fats.
- Tip: For extra protein add boiled egg or paneer cubes.
5. Egg Bhurji
- Protein: ~15g per serving
- Ingredients: 3 eggs, 1/4 cup chopped onion, 1/4 cup chopped tomato, 1 green chili, 1/2 tsp turmeric, 1 tsp oil, salt, and cilantro for jazz up.
- Instructions: Heat oil, and add tomato, onion, and chili to the pan. Fry all for 4 to 5 minutes until cooked. Whisk eggs with turmeric and salt, add to the pan, and scramble until cooked (3-4 minutes). Garnish with cilantro.
- Prep Time: 10 minutes
- Why it’s Healthy: Eggs are a complete protein; veggies add vitamins.
- Tip: Plate up with whole-grain toast or roti.
6. Soya Chunk Upma
- Protein: ~20g per serving
- Ingredients: 1/2 cup soya chunks (soaked and squeezed), 1/2 cup roasted semolina (suji), 1/4 cup chopped veggies (carrot, peas), 1 tsp mustard seeds, 1 tbsp oil, salt, curry leaves.
- Instructions:Â Make sure the oil is hot then pour curry leaves and mustard seeds in the pan. After that fry all veggies and soya chunks for 3 to 4 minutes. Add roasted suji and water (2:1 ratio). Then cook for 5 to 7 minutes, till water is absorbed. At the end season with salt.
- Prep Time: 15 minutes
- Why it’s Healthy: Soya chunks are protein-rich; semolina provides carbs for energy.
- Tip: Garnish with roasted peanuts for crunch.
7. Dahi Poha
- Protein: ~12g per serving
- Ingredients: 1 cup flattened rice (poha, soaked), 1 cup curd (Greek or regular), 1/4 cup chopped cucumber, 1 tsp roasted cumin powder, 1 tbsp roasted peanuts, salt.
- Instructions: Rinse and drain poha (flattened rice). Mix with curd, cucumber, cumin powder, peanuts, and salt in a bowl.
- Prep Time: 10 minutes
- Why it’s Healthy: Curd provides protein and probiotics; poha is light and easy to digest.
- Tip: Add pomegranate seeds for sweetness and antioxidants.
8. Chana Masala Puri
- Protein: ~18g per serving (2 puris with chana)
- Ingredients: 1/2 cup boiled chickpeas, 1/4 cup onion, 1 tsp chana masala, 1 cup whole wheat flour, 1 tbsp oil, salt, water. Instructions: Knead flour with water and salt, roll into puris and fry or bake. For chana, heat oil, sauté onion, adds chickpeas, chana masala, and salt. Then cook for 5 minutes.
- Prep Time: 20 minutes
- Why it’s Healthy: Chickpeas are high in protein and fiber; whole wheat puris add complex carbs.
- Tip: Bake puris for a healthier option.
9. Ragi Idli
- Protein: ~12g per serving (3 idlis)
- Ingredients: 1 cup ragi flour, 1/2 cup urad dal (soaked), 1/2 cup idli rice (soaked), 1 tsp fenugreek seeds, salt.
- Instructions: Blend soaked urad dal and rice with fenugreek seeds to a batter. Mix in ragi flour, and ferment overnight. Transfer into idli molds and steam for 10-12 minutes.
- Prep Time: 20 minutes (plus fermentation time)
- Why it’s Healthy: Ragi is rich in protein, calcium, and fiber; urad dal boosts protein content.
- Tip: Serve with sambar and coconut chutney.
10. Paneer Bhurji
- Protein: ~20g per serving
- Ingredients: 1 cup crumbled paneer, 1/4 cup chopped onion, 1/4 cup tomato, 1 tsp cumin seeds, 1/2 tsp turmeric, 1 tbsp oil, salt, and cilantro.
- Instructions: Heat oil in a pan, add cumin seeds, then fry onion and tomato for 3-4 minutes. Add paneer, turmeric, and salt, and cook for another 5 minutes. Garnish with cilantro.
- Prep Time: 15 minutes
- Why it’s Healthy: Paneer is a high-protein dairy source; veggies add nutrients.
- Tip: Serve with roti or stuff into a whole-grain wrap.
Notes:
- Customization: Adjust spices or ingredients for better taste (e.g., reduce chili for kids). Use plant-based alternatives such as tofu instead of paneer for vegan options.
- Storage: Prep batters (chilla, idli) or fillings (paneer, chana) in advance for quicker mornings.
- Protein Boost: Pair with a glass of milk, lassi, or a boiled egg for extra protein.
- Allergy-Friendly: Use gluten-free flours (e.g. besan or ragi) for gluten sensitivities; swap peanuts with seeds for nut allergies.
- Cultural Note: These recipes are according to Indian flavors. These are nutrient-dense and perfect for a balanced start to the day. Enjoy these high-protein Indian breakfasts.
