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Healthy Indian Recipes > High Protein Indian

95 High Protein Indian Recipes

Q: How can I get 30g+ protein in an Indian vegetarian breakfast?

A simple combo works wonders:Besan chilla (10–12g protein) + chaas (4–5g) + sukha moong (13–14g) = ~28–30g protein. Add a banana date milkshake (~9–10g) if you need more. See our guide to Thirty gram protein Indian

Q: How much protein do Indians actually need daily?

It varies:Average adult: 0.8–1g/kg body weight (~55–60g/day)Active/fitness: 1.2–2g/kgPregnancy/lactation: +15–25g extra See our detailed How much Protein do we need? table for age/gender breakdowns. 7.

Tarla Dalal • Updated : Feb 05, 2026

Are you trying to eat more protein without relying on meat? You’re in the right place! Our handpicked collection of Protein Rich Recipes brings you the best High Protein Vegetarian Recipes straight from Indian kitchens. Think delicious paneer bhurji, protein-packed dal variations, quinoa khichdi, sprout chaat, and nutty delights—all crafted to keep you full and energized. These Healthy Protein Rich Indian Food options use simple, everyday ingredients to support muscle building, weight management, and overall wellness. No fancy supplements needed—just tasty, wholesome meals the whole family will love. Ready to upgrade your plate with flavorful, high protein goodness? Explore these easy, authentic recipes and make healthy eating exciting every single day!

Grilled Paneer Tikka skewers with charred edges and bell peppers on a dark platter. The image features the text

प्रोटीन से भरपूर भारतीय - हिन्दी में पढ़ें (High Protein Indian in Hindi)

પ્રોટીનથી ભરપૂર - ગુજરાતી માં વાંચો (High Protein Indian in Gujarati)

Table of Content

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

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

Protein rich Indian Breakfast Recipes

Thirty gram protein Indian breakfast

Protein Rich Indian Snack Recipes

Protein Rich Indian Lunch Recipes

High protein sabzi

Protein Rich Indian Salad Recipes

How much Protein do we need?

FAQs

The paneer and vegetables mixed in the curd marinade make this paneer tikka a good source of protein, phosphorus and calcium which strengthen our bones and the capsicum and also it is cooked it less oil to make it healthier. Learn how to make Low Fat Paneer and Low Fat Curd. One skewer of paneer tikka has 4.9 grams of protein ( 9% of RDA). See calories of paneer tikka.

paneer tikka recipe | restaurant style paneer tikka | paneer tikka on grill pan | tandoori paneer tikka |

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.

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)
Soya Products	Protein (gm per 100 gm)
Nuts & Oilseeds	Protein (gm per 100 gm)
Dals & Pulses	Protein (gm per 100 gm)
Cereals & Cereal Products	Protein (gm per 100 gm)
Vegetables	Protein (gm per 100 gm)
Cheese	24.1
Mozzarella Cheese	19.4
Curd	4.3
Milk	4.3
Paneer	2.5
Soya chunks	43.2
Soya Flour	43.2
Tofu	13.8
Groundnuts	25.3
Cashewnuts	21.2
Poppy seeds	21.1
Almonds	20.8
Sesame seeds	18.3
Walnuts	15.6
Fresh coconut	6.8
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
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
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.

lauki chilla recipe | doodhi pudla | healthy bottle gourd Indian pancake |

2 lauki chillas give 6.6 grams of protein ( 12% of RDA).

Protein rich Indian Breakfast Recipes

Consuming a healthy protein-rich breakfast within two hours of waking up provides the essential energy needed to boost focus and concentration at work or school. Starting your day with high protein breakfast recipes for vegetarians effectively kick-starts your metabolism, helping you burn calories efficiently throughout the day.

Thirty gram protein Indian breakfast

Sukha Moong. 13.9g protein. See sukha moong recipe | Gujarati dry moong rich in protein, fiber, folic acid | healthy sukha mung for diabetes | dry whole mung sabzi | One serving of sukha moong is 13.9g of protein.
Besan Chilla : 10.7g protein. See besan chilla recipe | Rajasthani besan cheela | healthy gram flour veg omelette for diabetics, heart, blood pressure | One besan chilla gives 10.7 grams of protein.
Chaas : 4.3 grams protein. See chaas recipe | plain Indian buttermilk recipe | plain chaas recipe | One glaas of chaas is 4.3g of protein.
Total protein breakfast for vegetarians is 29 grams protein.

besan chilla recipe | Rajasthani besan cheela | healthy protein rich besan chilla for diabetics, heart, blood pressure |

One besan chilla gives 10.7 grams of protein. This besan chilla recipe also called Rajasthani besan cheela is a tasty Indian pancake made of besan (gram flour), spices and herbs.

sukha moong recipe | Gujarati dry moong rich in protein, fiber, folic acid | healthy sukha mung for diabetes | dry whole mung sabzi | 13.9 grams protein per serving.

One serving of suhka moong has 23% protein, 33% fiber, folic acid 120%, 14% iron, 17% magnesium, 19% Phosphorus.

chaas recipe | plain Indian buttermilk recipe | plain chaas recipe |

The most popular Indian drink, chaas recipe or plain chaas recipe which is called plain buttermilk outside India. plain chaas is made from dahi (curd), water and salt. We have added a bit of jeera nad spices to give it an Indian flavour. One glass of chaas is 4.3g of protein.

While on days you are on go, do not miss out to whip up a protein shake like

One glass of banana date milkshake has 9.5 grams protein, 17% of RDA.

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 tikki recipe | cauliflower and sprouts tikki | healthy cauliflower greens tikki |

2. Sprouts Tikki | sprouts tikki recipe | protein rich moong sprouts tikki | healthy sprouts cutlet |

4 flour dosa recipe | mixed flour dosa | jowar bajra ragi and whole wheat flour dosa | healthy four flour dosa |

Rather than using high glycemic index rice, this 4 Flour Dosa is made with fibre-rich flours like whole wheat, bajra, jowar and nachni. Another ingredient used is protein rich urad dal. Folic acid in urad dal helps your body to produce and maintain new cells, especially red blood cells. Being rich in phosphorus it works with calcium to build our bones, high in fibre and good for heart.

You need to eat two 4 flour dosas to get (8.2 grams) 14% RDA of protein.

Protein Rich Indian Lunch Recipes

One bajra roti has 3.3g protien, 5% of RDA.

protein rich palak chana pulao recipe | healthy chana palak brown rice | healthy vegetable brown rice |

One serving of protein rich palak chana pulao has 5.9 grams of 11% protein, 40% folic acid, 30% vitamin B1, 34% Vitamin A of your Recommended Dietary Allowance ( RDA).

bajra whole moong and green pea khichdi recipe | whole moong bajra and green pea khichdi | healthy green pea bajra and whole moong khichdi | One serving of bajra whole moong and green pea khichdi has 6.6 grams, 12% protein, 55% folic acid, 10% iron, 24% fibre of your Recommended Dietary Allowance ( RDA).

Functions of Protein

1. Growth and development of the body.

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

3. Bone and muscle development.

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

High protein sabzi

chole recipe | Punjabi chole | roadside chole | Punjabi chana masala |

One serving of chole has 7.2 grams of protein ( 13% RDA). See calories of chole.

healthy methi pitla recipe | methiche pithle | Maharashtrian methi pitla |

One serving of healthy methi pitla has 8.9 grams of protein ( 16% RDA). See calories of healthy methi pitla.

Protein Rich Indian Salad Recipes

Indian chickpea salad for weight loss | kabuli chana salad with pudina dressing | healthy chickpea salad for weight loss |

One of the most nutritious beans - chickpeas are rich in iron, protein and folic acid . Curds enrich this tangy Indian chickpea salad with mint dressing with more protein and calcium while coriander and mint increase its vitamin A content. So we have got you a salad with such a combination that is Indian chickpea salad for weight loss.

One serving of Indian chickpea salad for weight loss has 8.1 grams of protein ( 15% of RDA). See calories of Indian chickpea salad for weight loss.

rajma salad recipe

Kidney beans (rajma) are legumes that naturally contain a significant amount of protein compared with many plant foods.
Cooked rajma has about 8–9 g of protein per 100 g of beans, making it one of the richer plant-based protein sources.

One serving of rajma salad has 6.9 g protein which is 10% of RDA.

sprouts beetroot vegetable salad recipe | sprouts feta cheese vegetable salad | cherry tomatoes, sprouts, protein and fibre rich salad |

masoor beets zucchini peppers salad recipe | lentil zucchini feta exotic Indian salad | healthy one dish salad | iron folic acid protein rich salad |

One serving of Masoor, Beets, Zucchini, Peppers Lunch Salad has 19.9 grams of protein ( 36% of RDA). See calories of Masoor, Beets, Zucchini, Peppers Lunch 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.

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.

FAQs

1. What are the best Protein Rich Recipes for vegetarians in India?

The top sources include paneer, dals (moong, masoor, chana), sprouts, soya chunks, tofu, Greek yogurt/curd, nuts, seeds, and quinoa. Try classics like paneer tikka, moong dal chilla, sprouts tikki, or masala dal — all delicious and easy. Our collection has 95+ High Protein Vegetarian Recipes using everyday Indian ingredients.

2. How can I get 30g+ protein in an Indian vegetarian breakfast?

A simple combo works wonders:

Besan chilla (10–12g protein) + chaas (4–5g) + sukha moong (13–14g) = ~28–30g protein. Add a banana date milkshake (~9–10g) if you need more. See our guide to Thirty gram protein Indian breakfast for full recipes.

3. Are Healthy Protein Rich Indian Food options good for weight loss?

Yes! High-protein meals increase satiety, boost metabolism (via thermic effect), and help preserve muscle while losing fat. Focus on dals, paneer, sprouts, and quinoa. Example: Our protein rich palak chana pulao gives ~6g protein per serving with fiber and low calories — perfect for weight management.

4. What is the best vegetarian protein source in Indian cuisine?

Soya chunks (43g protein/100g dry), paneer (~20–25g/100g), chana dal (~20g/100g), and sprouts top the list. Combine them (e.g., soya + dal) for complete amino acids. Check our protein sources table for exact values.

5. Can vegetarians build muscle with Indian food?

Absolutely — many bodybuilders use paneer, dals, soya, Greek yogurt, and nuts. Aim for 1.6–2.2g protein/kg body weight. Pair resistance training with recipes like low-fat paneer bhurji, masala chole, or rajma salad. See more in our high protein sabzi and protein-rich salads sections.

6. How much protein do Indians actually need daily?

It varies:

Average adult: 0.8–1g/kg body weight (~55–60g/day)

Active/fitness: 1.2–2g/kg

Pregnancy/lactation: +15–25g extra See our detailed How much Protein do we need? table for age/gender breakdowns.

7. Where can I find more inspiration for High Protein Vegetarian Recipes?

Besides our 95+ recipes here, explore these trusted external sites:

BBC Good Food – High-Protein Vegetarian Recipes — includes Indian-inspired ideas like saag paneer kedgeree.

EatingWell – Healthy Indian Vegetarian Recipes — focuses on nutritious, balanced meals with chickpeas, lentils, and paneer.

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

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