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High Protein recipes


Last Updated : Apr 03,2022



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

Protein Rich 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.

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
Wheat flour 12.1
Buckwheat 10.3
Vegetables Protein (gm per 100 gm)
Green peas 7.2
Celery 6.3
Cauliflower 5.9
Broccoli 3.1

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.

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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 Tikka
Recipe# 2754
30 Apr 22

  This recipe has an associated video
 by Tarla Dalal
paneer tikka recipe | restaurant style paneer tikka | microwave paneer tikka | tandoori paneer tikka | paneer tikka is a
Homemade Peanut Butter, for Weight Loss and Athletes
Recipe# 41116
31 Mar 22

 
 by Tarla Dalal
Indian style peanut butter recipe | homemade peanut butter | healthy peanut butter | with amazing 6 images. Indian style peanut butter recipe is a simple recipe made from unsalted peanuts ....
Multiseed Mukhwas ( Omega-3 Fatty Acids and Fibre Rich Recipe )
Recipe# 35094
29 Mar 22

  This recipe has an associated video
 by Tarla Dalal
multiseed mukhwas | multi seed mukhwas | 4 seed healthy mukhwas | how to make multiseed mukhwas | with 13 amazing images. Multiseed mukhwas is a mouth-freshener w ....
Paneer Tikka Kathi Rolls
Recipe# 3559
22 Mar 22

 
 
by Tarla Dalal
These rolls are a healthy version of frankies and make a complete meal by themselves. The chapatis have been made with whole wheat flour which is a good source of iron and fibre as compared to the usual plain flour (maida) rotis. The paneer and vegetable filling enriches these rolls with essential ....
Dal Fry
Recipe# 1965
12 Mar 22

  This recipe has an associated video
 by Tarla Dalal
dal fry | Punjabi dal fry | dhaba style dal fry | Indian dal curry soup | with amazing 26 images. dal fry recipe is a popular Punjabi dal fry ....
Almond Milk, Homemade Pure Almond Milk
Recipe# 40984
10 Mar 22

 
 by Tarla Dalal
Indian almond milk recipe | unsweetened vanilla almond milk | instant almond milk | almond milk without soaking | with 7 amazing images. Indian almond milk recipe ....
Dal Amritsari
Recipe# 30904
07 Mar 22

  This recipe has an associated video
 by Tarla Dalal
Amritsari dal recipe | Punjabi Amritsari dal | langarwali dal | healthy Amritsari dal | with 24 amazing images. Amritsari dal, as the name suggests is a dal from ....
Sprouts Dhokla
Recipe# 39007
23 Feb 22

  This recipe has an associated video
 by Tarla Dalal
sprouts dhokla recipe | healthy sprouts dhokla | sprouted moong dhokla | sprouts dhokla with spinach | with 18 amazing images. Sprouts dhokla is a dhokla but no ....
Homemade Almond Butter,  for Weight Loss and Athletes
Recipe# 41117
07 Feb 22

 
 by Tarla Dalal
Homemade Almond Butter is totally awesome, a tantalising treat with a very unique flavour and interesting mouth-feel! Actually, it is something that must be experienced and not described! When you think almonds, you expect a nutty flavour, but this Homemade Almond Butter gives you a better flavour t ....
Jowar Roti
Recipe# 41569
03 May 22

 
 by Tarla Dalal
jowar roti recipe | jowar ki roti | jowar bhakri | healthy jowar roti | sorghum roti | with amazing 12 photos. Jowar roti is an unleave ....
Spinach Malfatti, Healthy Pregnancy Recipe
Recipe# 2990
31 Jan 22

 
 by Tarla Dalal
Malfatti is a steamed dumpling, usually made of spinach and cheese. Interesting, the Italian term Malfatti literally translates to ‘poorly made’, which probably refers to the odd, rustic shape of the dumplings! Although it is quite exotic, the Spinach Malfat ....
Broccoli and Almond Soup, Protein Rich Recipe
Recipe# 33236
08 Feb 22

  This recipe has an associated video
 by Tarla Dalal
broccoli almond soup recipe | protein rich broccoli almond soup | healthy almond broccoli soup | with 19 amazing images. broccoli almond soup recipe, broccoli is my favourite, and on top o ....
Homemade Veg Protein Powder
Recipe# 41983
05 May 22

 
 
by Tarla Dalal
homemade veg protein powder recipe | protein powder for weight loss | how to make protein powder at home | with 48 amazing images. homemade veg protein powder recipe | p ....
Bajra Roti
Recipe# 3892
12 Nov 21

  This recipe has an associated video
 by Tarla Dalal
bajra roti recipe | bajre ki roti | healthy pearl millet roti | Rajasthani bajra roti | Sajje Roti | with amazing 16 photos Though bajra is grown only in certain ....
Masala Masoor Dal with Mixed Vegetables
Recipe# 6198
10 Dec 21

  This recipe has an associated video
 by Tarla Dalal
masala masoor dal with mixed vegetables recipe | mixed vegetable masoor dal | Indian masoor dal | with 28 amazing images. masala masoor dal with mixed vegetables recipe |
Lauki ka Raita, Dudhi Raita
Recipe# 33251
11 Nov 21

  This recipe has an associated video
 
by Tarla Dalal
lauki ka raita | doodhi raita | dudhi raita | bottle gourd raita | with 22 amazing images. Revel in the cooling effect and goodness of doodhi and
How To Make Homemade Skimmed Milk
Recipe# 42374
06 Oct 21

 
 
by Tarla Dalal
how to make skimmed milk recipe | how to make skim milk from whole milk | homemade skimmed milk | how to make low fat milk at home | with 11 amazing images. how is skim ....
Healthy Oats Vegan Granola Bars with Peanut Butter
Recipe# 42508
03 May 22

 
 by Tarla Dalal
Indian style oats granola bar with peanut butter recipe | healthy oats peanut butter bar | oats, cocoa and peanut butter bar with flax seeds | with 33 amazing images. Indian style oats granola bar ....
Anti- Aging Breakfast Platter
Recipe# 763
29 Sep 21

 
 
by Tarla Dalal
anti aging breakfast platter recipe | healthy breakfast platter idea | vegetarian Indian breakfast platter for healthy skin | healthy breakfast board | anti aging breakf ....
Homemade Almond Milk Made with Soaked Almonds
Recipe# 42192
01 Sep 21

 
 by Tarla Dalal
Indian style homemade almond milk | badam milk made using soaked almonds | cheap and easy unsweetened Indian almond milk | with 11 amazing images. This wholesome almond milk made with soaked, unpeeled almonds is easy ....
Fenugreek and Mushroom Brown Rice
Recipe# 7468
05 Apr 19

 
 
by Tarla Dalal
Rice is usually a no-no for diabetics because it causes a quick rise in blood sugar levels. To counter the effect of high glycemic index white rice, replace it with high fibre brown rice and toss in some fibre-rich vegetables along with diabetic-friendly ingredients like garlic and fenugreek to crea ....
Apple Cinnamon Soya Shake
Recipe# 7459
04 Jan 21

  This recipe has an associated video
 
by Tarla Dalal
A satiating fruity in-between snack, that can be made in a jiffy. The antioxidant flavonoids from soya, fibre from apples and the bio-active compound from cinnamon helps to avoid a quick rise in blood sugar levels and the low-fat milk gives you enough calcium while avoiding the unnecessary fat.
Nachni Khichu
Recipe# 5281
07 Jun 21

 
 by Tarla Dalal
nachni khichu recipe | ragi khichu | Gujarati nachni khichu | healthy red millet snack | with 16 amazing images. Nachni Khichu is a tasty and healthy delicacy whi ....
How To Roast Flaxseeds, Roasted Flaxseeds
Recipe# 42256
06 Aug 21

 
 by Tarla Dalal
how to roast flax seeds recipe | healthy roasted alsi | roasted flax seeds benefits | how to cook flax seeds | with 4 amazing images. healthy roasted alsi is a c ....
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