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High Protein recipes


Last Updated : Jul 17,2020



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, High Protein Veg Recipes, Protein Rich Indian 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!

Buckwheat DosaBuckwheat Dosa

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 Veg 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 Foods, Snack Recipes 

Chana Dal and Cabbage TikkiChana Dal and Cabbage Tikki

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 Foods, Lunch Recipes 

Buckwheat KhichdiBuckwheat Khichdi

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 Foods, Salad Recipes 

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

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

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.

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 PaneerRagi 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. (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.

Masoor Dal and Palak KhichdiMasoor Dal and Palak Khichdi

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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Basic Homemade Curd, Dahi Or Yogurt Using Cow's Milk
Recipe# 42457
31 Jul 20

  This recipe has an associated video
 by Tarla Dalal
Making curds is a skill that every Indian must acquire because we cannot live without curds! Curd is not only tasty but packed with good health too, especially if it is made with pure cow’s milk. Basic Homemade Curd is easy to make. It can be enjoyed plain, or ....
Hare Lehsun ki Toovar Dal
Recipe# 4784
30 Jul 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 ....
Healthy Oats Dosa
Recipe# 42521
19 Jul 20

 
 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 ....
Mushroom Soup ( Good Food For Diabetes)
Recipe# 7439
16 Jul 20

 
 by Tarla Dalal
Who can refuse a cup of creamy Mushroom Soup! And if you were told that it is a healthy version, you would enjoy it all the more. Mushrooms have a low carbohydrate level, and hence a low glycemic index too, which makes it a helpful ingredient for diabetics. Being rich in potassium, mushrooms also ke ....
Soya and Vegetable Pulao
Recipe# 3084
11 Jul 20

  This recipe has an associated video
 
by Tarla Dalal
Fresh spices lend an irresistible aroma to this simple but sumptuous pulao, made with colourful veggies like carrots and green peas together with wholesome soya granules. The protein rich soya granules are semi-cooked before adding to the rest of the ingredients, so that they are completely cooked i ....
Nachni Sesame Khakhra ( Iron and Calcium Rich Recipe )
Recipe# 35090
04 Jul 20

 
 by Tarla Dalal
Our bones lose calcium as we age, and therefore a calcium-rich diet is extremely important to help regain the bone strength. Nachni or ragi is rich in calcium and including it as part of the daily diet helps build strong bones. These crisp nachni khakhras are enjoyable to eat and they also help ‘up’ ....
Almond Flax Bread with Eggs, Gluten Free
Recipe# 41133
03 Jul 20

 
 by Tarla Dalal
A loaf without wheat? Unbelievable but true, and absolutely awesome too. Behold the Almond Flax Bread with Eggs. This is a really unique snack, which tastes great and is chock-full of good health too. It is gluten-free, which means that even gluten-sensitive people can enjoy it. Rich in protei ....
Moong Soup
Recipe# 7436
29 Jun 20

 
 by Tarla Dalal
moong soup recipe | whole green moong dal soup | healthy diabetic moong soup | with 15 amazing images This old-fashioned moong soup recipe is sure to bring back memories of momma’s loving c ....
Paneer Tikka Kathi Rolls
Recipe# 3559
11 Jan 20

 
 
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 ....
Sprouted Kabuli Chana and Palak, Folic Acid Rich Recipe
Recipe# 35071
19 Jul 20

 
 by Tarla Dalal
A perfect combination of sprouted kabuli chana and palak that will tickle your taste buds, and keep your protein , calcium and iron lev ....
Moong Sprouts Pulao ( Microwave Recipe)
Recipe# 35108
05 Jul 20

 
 by Tarla Dalal
Protein-rich moong sprouts pulao can be made quite easily and quickly in the microwave. Keep some sprouts ready at all times, so that you can whip up such easy but healthy meals in a jiffy!
Idli Podi, Idli Milagai Podi
Recipe# 1659
21 Jun 20

 
 
by Tarla Dalal
idli podi | idli milagai podi | how to make idli podi | with 16 amazing images. idli podi also known as idli milagai podi is a spicy powdered chutney served with ....
Apple Shake, Healthy Date and Apple Smoothie
Recipe# 41361
10 Jun 20

 
 by Tarla Dalal
Apples and dates – these are stuff that we almost always have at home! In this amazingly simple but super tasty recipe, we pop these into the blender with some curds and a touch of vanilla to make a luscious Apple Shake that soothes your senses and pampers your palate. For a tad more sweetness, ....
Almond Milk, Homemade Pure Almond Milk
Recipe# 40984
02 Jun 20

 
 by Tarla Dalal
Here is how to make pure, soothing and tasty Almond Milk! This pure Almond Milk is rich in protein and iron , and wonderful for
Chickoo and Nut Milkshake
Recipe# 33457
11 May 20

  This recipe has an associated video
 
by Tarla Dalal
Chickoo and Nut Milkshake, here’s a protein booster, a smashing combination of ingredients that tastes amazingly great! The kids need a constant supply of energy to be active throughout the day. This energy drink contains chickoo, milk, cashewnuts and walnuts. Chickoo provides a shot of carbohydrate ....
Rice And Soya Paratha ( Protein Rich Recipe )
Recipe# 35068
30 May 20

  This recipe has an associated video
 by Tarla Dalal
The wheat and soya chunks ensure that you get the necessary protein and amino acid intake for the day. These parathas are delicious can be made in a jiffy, an ideal way to use up leftover rice too.
Egg Bhurji, Anda Bhurji , Egg Masala Bhurji
Recipe# 40755
30 May 20

 
 by Tarla Dalal
You can’t help having more than the usual serving of ladi pav when it is accompanied by this tongue-tickling Egg Bhurji. In usual Bhurji style, the eggs are perked up with finely-chopped veggies like onions, capsicum and tomatoes, which add varied flavours and textures to the Anda Bhurji. A da ....
Nourishing Barley Soup
Recipe# 3529
25 Jul 20

  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 ....
Palak Chana Dal
Recipe# 22166
30 May 20

  This recipe has an associated video
 by Tarla Dalal
A maharashtrian delight, tweaked to boost the health value! while palak adds vitamin a to this dish, chana dal adds nutrients like calcium, iron, folic acid, zinc and fibre. Ensure that you do not overcook chana dal, as it should be separate and not mashed.
Healthy Moong Chaat
Recipe# 36411
25 May 20

  This recipe has an associated video
 by Tarla Dalal
Appetizing moong sprouts, onions and tomatoes topped with cooling dahi, this Healthy Moong Chaat is loaded with nutrients like iron, fibre,
Vitamin Khichdi ( Protein Rich Recipe )
Recipe# 35066
28 Apr 20

  This recipe has an associated video
 by Tarla Dalal
This dish is one meal but multi-nutrient! it is packed with vitamins and proteins that are found in abundance in paneer, moong sprouts and dalia. The veggies, masala and curd ensure that you have a delicious, and healthy meal.
Adai, Protein Rich Adai Recipe
Recipe# 33240
14 May 20

 
 
by Tarla Dalal
Adai, an all-time favourite South Indian snack , comprises a mix of different dals soaked and ground along with rice and spices to make a batter, which is cooked into thick pancakes. Add Adai to your meal to ....
Kadhi ( Gujarati Recipe)
Recipe# 607
04 Dec 19

  This recipe has an associated video
 
by Tarla Dalal
Gujarati kadhi recipe | healthy Gujarati kadhi recipe | besan kadhi | with amazing 20 images. Gujarati kadhi is inseparable from Gujarati cuis ....
Masoor Dal with Spinach, Protein Rich Recipes
Recipe# 33249
16 May 20

  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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