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High Protein recipes


Last Updated : Sep 14,2019



प्रोटीन भरपुर व्यंजन - हिन्दी में पढ़ें (High Protein recipes in Hindi)
પ્રોટીન યુક્ત વ્યંજન - ગુજરાતી માં વાંચો (High Protein recipes in Gujarati)

Protein Rich Recipes, Protein Veg Recipes, Protein Rich Food, Diet

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.

Proteins Rich Foods are critical for 8 important tasks:

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.

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.

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. 

What are the best sources of Veg Protein Food?

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

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. (refer page…). 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.

 

Protein Rich Foods, Snack Recipes

Chana Dal and Cabbage TikkiChana Dal and Cabbage Tikki

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. 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. 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.

Protein Rich Foods, Lunch Recipes

Buckwheat KhichdiBuckwheat Khichdi

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. 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. 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.

Protein Rich Foods, Salad Recipes

Quinoa, Rocket Leaves and Chickpea Veg SaladQuinoa, Rocket Leaves and Chickpea Veg Salad

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. 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. 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.

Enjoy our high protein Veg recipes and do try our other high protein recipes from the options 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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Apple Cinnamon Soya Shake
Recipe# 7459
10 Sep 19

  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.
Poha Phirni
Recipe# 22442
06 Sep 19

  This recipe has an associated video
 by Tarla Dalal
Poha Phirni, poha is a rich source of iron as the rice is beaten in an iron mortar-pestle. Besides adding a colourful touch to this unusual phirni, fruits like apples and bananas also provide vitamins, minerals and fibre.
Spinach Malfatti, Healthy Pregnancy Recipe
Recipe# 2990
20 Aug 11

 
 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 ....
Chick Pea Salad with Mint Dressing
Recipe# 3596
27 Aug 19

  This recipe has an associated video
 
by Tarla Dalal
One of the most nutritious beans - chick peas are rich in iron, protein and folic acid. Curds enrich this tangy salad with more protein and calcium while coriander and mint increase its vitamin a content. Chill this salad before you serve it so as to relish its delightful flavours.
Kabuli Chana Biryani
Recipe# 5297
24 Aug 19

  This recipe has an associated video
 by Tarla Dalal
The Kabuli Chana Biryani is a unique blend of rice and pulses. Saffron-tinged rice is layered with a tongue-tickling kabuli chana gravy, covered with foil, and baked for a while till the flavours meld to make an awesome one-dish meal. This dish is so delicious that you just need to serve it with ....
Saatdhan Parathas
Recipe# 3588
24 Aug 19

 
 by Tarla Dalal
As the name suggests, this paratha uses a combination of 7 different flours to nourish your body with nutrients like proteins, vitamin A, iron, calcium and fibre. I usually make these parathas on Sundays for brunch as these are very tasty and I only need to make kadhi or raita to complement them. ....
Healthy Oats Dosa
Recipe# 42521
16 Aug 19

 
 by Tarla Dalal
Idli and Dosas need no introduction. One of the most famous South Indian breakfast or snack dishes, the dosa is quite versatile ....
Chana Dal and Cabbage Tikki
Recipe# 38028
12 Apr 15

  This recipe has an associated video
 
by Tarla Dalal
Diabetic-friendly ingredients like chana dal and cabbage, flavoured elegantly with mint leaves and cumin seeds powder, make brilliant tikkis! The crispness of the Chana Dal and Cabbage Tikki brought about by the interplay of chana dal and curds is indeed remarkable, but must be had fresh off the tav ....
Soya Methi Dal Dhokli
Recipe# 7453
10 Aug 19

 
 by Tarla Dalal
Dhokli, a traditional Gujarati favourite is transformed into a diabetic-friendly treat by using whole-wheat flour, soya flour and fenugreek leaves. Combined with wholesome toovar dal, these healthy dhoklis are a sumptuous one dish fare for one and all. Although prepared with minimal fat, and without ....
Gehun ki Bikaneri Khichdi ( Diabetic Recipe)
Recipe# 7469
12 Apr 15

  This recipe has an associated video
 by Tarla Dalal
Inspired by heart-warming Rajasthani Cuisine, Gehun ki Bikaneri Khichdi is a whole wheat khichdi that is sumptuous and tasty enough to make a complete meal. Replacing rice with whole wheat enhances the fibre and iron content of this recipe, while the use of equal amounts of ghee and oil gives it a t ....
Nourishing Barley Soup
Recipe# 3529
24 May 19

  This recipe has an associated video
 by Tarla Dalal
Barley is a cereal that is not usually used in everyday cooking. It is however a great source of protein, iron and fibre and tastes good too, if cooked with flavourful ingredients as I have done in this broth. The combination of masoor dal along with barley i.e. a pulse with a cereal makes this soup ....
Dal Fry
Recipe# 1965
25 Jul 19

  This recipe has an associated video
 by Tarla Dalal
From roadside dhabhas to global Indian restaurants, almost all diners serve this all-time favourite Dal Fry. A mixture of moong and masoor dal cooked to perfection and perked up with an aromatic tempering along with fried onions and tomatoes, this dal has a very pleasing texture and irresistib ....
Paneer Tikka Kathi Rolls
Recipe# 3559
23 Jul 19

 
 
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 ....
Methi and Moong Sprouts Wrap
Recipe# 7467
12 Apr 15

  This recipe has an associated video
 
by Tarla Dalal
These sumptuous whole wheat wraps are perfect to have for brunch, or as a meal on the go. The use of fibre-rich ingredients like methi and moong make this an ideal food for diabetics. In general, most fibre-rich foods help the lower blood glucose levels, but methi is all the more efficient because i ....
Guacamole, Mexican Avocado Dip
Recipe# 1239
22 Jul 19

  This recipe has an associated video
 
by Tarla Dalal
A flavourful and healthy avocado-based dip, Guacamole originated in Mexico but has now become popular all over the world not just as a dip but also as a salad dressing and sandwich topping. Ensure you take ripe avocados to avoid a raw taste that displeases the taste buds! Once you have made th ....
Bajra, Whole Moong and Green Pea Khichdi
Recipe# 39646
08 Apr 19

 
 by Tarla Dalal
You must have heard of Bajra Khichdi, a famous Rajasthani delicacy. While that is a wholesome dish, here is something even more nourishing, fortified with more healthy stuff like whole moong, green peas and tomatoes. These not only add more crunch and tang to the khichdi, but also add more fibre, ir ....
Pre-workout Smoothie For Runners and Triathletes
Recipe# 40109
11 Jul 19

 
 by Tarla Dalal
An apt combination of ingredients makes this a wonderful Pre-Workout Smoothie for Runners and Triathletes. Make sure you have it two hours before you train to benefit from the ideal proportions of carbohydrates and proteins. While eggs give you ample protein, the carrots and spinach give an antioxid ....
Sambhar
Recipe# 3578
08 Jul 19

 
 by Tarla Dalal
The aromatic flavours of this traditional South Indian dish are truly irresistible. The speciality of this sambhar is that it is made with minimal oil and loads of vegetables which enhance its nutritive value. When served hot with Nutritious Stuffed Idlis, it makes a meal that is very hard to resi ....
Oats Flax Seeds Roti, Low Salt Recipe
Recipe# 42012
16 Jul 19

 
 by Tarla Dalal
Here is a chatpata roti, with a homely texture and tongue-tickling taste that are sure to steal your heart. The Oats Flax Seeds Roti features an absolutely healthy mix of ingredients, especially beneficial for those with high blood pressure because the beta glucagon in oats helps to keep both bl ....
Quinoa Patty, Veg Patty with Eggs and Oats
Recipe# 41888
01 Apr 19

 
 by Tarla Dalal
An excitingly unique snack that’s both filling and tasty, the Quinoa Patty is one that is enjoyed by people of all ages. The quinoa is combined with juicy and crunchy veggies, oats, eggs and garlic, to make yummy patties. The off-beat combination of ingredients like quinoa, oats and eggs gives t ....
Paneer and Corn Quesadilla
Recipe# 33227
27 Jun 19

 
 
by Tarla Dalal
Whether as an after-school treat to kick-start their playtime, or as a fun dinner to end their day on a happy note, the Paneer and Corn Quesadilla is an apt dish to serve your kids, with its rich protein content. With the crunchy swe ....
Gulkand Shake
Recipe# 33226
12 Mar 09

 
 by Tarla Dalal
Gulkhand Shake, this cooling summertime sweet treat will be loved by your little ones! Gulkand is something that a child never refuses to eat, so if your child does not like plain milk or is bored of having his regular milk drinks, serve this protein-rich potion. Boost your child’s immunity by ....
Homemade Peanut Butter, for Weight Loss and Athletes
Recipe# 41116
14 Jun 19

 
 by Tarla Dalal
Deliciously luscious peanut butter made at home with unsalted peanuts is a great source of monounsaturated healthy fats. Yes, that means it is actually good for you! Peanut butter is also a good source of protein. Coconut oil, added to the peanut butter to get a nice nutty taste, gives you healthy f ....
Masoor Dal with Spinach, Protein Rich Recipes
Recipe# 33249
08 Jun 19

  This recipe has an associated video
 by Tarla Dalal
Masoor dal with spinach, the unbeatable combination of masoor dal with spinach nourishes your body with proteins, iron and folic acid. Tomatoes and amchur powder lend a nice tangy flavour to the dal. Needless to add, this is a super-healthy recipe as protein-rich dals are an indispensable part o ....
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