This category has been viewed 301180 times

 Healthy Indian Recipes >
394

High Protein Indian recipes recipes


Last Updated : Oct 22,2024



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

Protein Rich Indian 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!

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 CurdOne 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 |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. 

One glass of chaas has 4.3 grams of protein ( 8% of RDA).  See details in calories of chaas.

healthy chaas recipe | protein and calcium rich chaas | 2 ingredient chaas recipe |healthy chaas recipe | protein and calcium rich chaas | 2 ingredient chaas recipe |

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
Quinoa 13.7
Wheat flour 12.1
Bajra 11.6
Barley 11.5
Jowar 10.4
Buckwheat 10.3
Ragi / nachni 7.3
Vegetables Protein (gm per 100 gm)
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)

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

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. Buckwheat dosa known as kuttu dosa is an instant buckwheat dosa which requires no fermentation. Here is an easy and healthy Indian buckwheat crepes prepared with buckwheat and urad dal. 3 buckwheat dosas give 4.2 grams protein, 9% RDA. See calories of buckwheat dosas.

buckwheat dosa recipe | kuttu dosa | healthy Indian buckwheat crepes | instant buckwheat dosabuckwheat dosa recipe | kuttu dosa | healthy Indian buckwheat crepes | instant buckwheat dosa

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

banana date milkshake recipe | date banana protein rich smoothie | healthy Indian banana date milkshake| creamy banana shake | banana milkshake with dates |  One serving of banana date milkshake has 9.3 grams of protein ( 17% of RDA).  See details in calories of banana date milkshake.

banana date milkshake recipe | date banana smoothie | healthy Indian banana date milkshake | creamy banana shake | banana milkshake with dates |banana date milkshake recipe | date banana smoothie | healthy Indian banana date milkshake | creamy banana shake | banana milkshake with dates |

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

2. Three Sprouts Tikki give 9.6 grams protein ( 18% of RDA). See calories of sprouts tikki. 

sprouts tikki recipe | protein rich moong sprouts tikki | healthy sprouts cutlet |sprouts tikki recipe | protein rich moong sprouts tikki | healthy sprouts cutlet |

3. Rather than using high glycemic index rice, this 4 Flour Dosa is made with fibre-rich flours like whole wheatbajrajowar 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 heartYou need to eat two 4 flour dosas to get  (8.2 grams) 14% RDA of protein. 

4 Flour Dosa, Mixed Flour Dosa

4 Flour Dosa, Mixed Flour Dosa

Protein Rich Indian Lunch Recipes 

bajra roti recipe | bajre ki roti | healthy pearl millet roti | Rajasthani bajra roti | Sajje Roti | Bajra flour is high in protein and is a complete protein for vegetarians when combined with dal. 2 bajre ki roti give 6.6 grams of protein, 12% of RDA).

bajra roti recipe | bajre ki roti | healthy pearl millet roti | Rajasthani bajra roti | Sajje Roti |bajra roti recipe | bajre ki roti | healthy pearl millet roti | Rajasthani bajra roti | Sajje Roti |

2. 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 protein ( 11% of RDA).  See details incalories of palak chana pulao

Palak Chana PulaoPalak Chana Pulao

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.

One serving of Methi Toovar Dal has 9.8 grams of protein ( 18% of RDA).  See details in calories of Methi Toovar Dal

Methi Toovar Dal, Healthy RecipeMethi Toovar Dal, Healthy Recipe

Protein Rich Indian Salad Recipes 

1. Apart from pulses and legumes, paneer is said to be one of the richest sources of protein. Paneer aur hara chane ka salad is a salad with simple flavours of basic Indian spices. True to its name, this healthy paneer chana salad, has a bountiful of nutrients to tempt you if you’re a health freak. Learn how to make protein and calcium rich paneer salad recipe at home.

One serving of paneer aur hara chane ka salad has 9.3 grams of protein ( 17% of RDA). See calories of paneer aur hara chane ka salad.

paneer aur hara chane ka salad recipe | healthy paneer chana salad | protein rich chana salad | calcium rich paneer salad recipepaneer aur hara chane ka salad recipe | healthy paneer chana salad | protein rich chana salad | calcium rich paneer salad recipe |

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

One serving of sprouts beetroot vegetable salad has 21.9 grams of protein ( 40% of RDA). See calories of sprouts beetroot vegetable salad.

 

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

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.

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.

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

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 recipe | nachni paneer paratha | healthy red millet Indian wrap |  One ragi roti stuffed with paneer recipe has 6.8 grams protein ( 12% RDA ). See calories of ragi roti stuffed with paneer

ragi roti stuffed with paneer recipe | nachni paneer wrap | healthy red millet Indian wrap |

ragi roti stuffed with paneer recipe | nachni paneer wrap | healthy red millet Indian wrap |

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. 

One of the most nutritious beans - chickpeas are rich in ironprotein 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.

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

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 chilla recipe | multi flour chilla | Indian multigrain pancakes | acidity friendly pancake |  One nutritious chilla  has 2.5 grams protein ( 5% RDA ). See calories of nutritious chilla.  Two  nutritious chilla's give 10 % RDA of protein. 

nutritious chilla recipe | multi flour chilla | Indian multigrain pancakes | acidity friendly pancake |nutritious chilla recipe | multi flour chilla | Indian multigrain pancakes | acidity friendly pancake |

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.

 

 

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

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


Show only recipe names containing:
  



Sambhar
Recipe# 3578
10 Oct 24

 
 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 ....
Paneer Tikka Roll
Recipe# 3559
06 Oct 24

 
 by Tarla Dalal
paneer tikka roll recipe | paneer tikka frankie recipe | paneer roll recipe | paneer wrap | with amazing images. paneer tikka roll recipe | pa ....
Paneer Bhurji
Recipe# 190
08 Jul 24

  This recipe has an associated video
 by Tarla Dalal
paneer bhurji | dry paneer bhurji | how to make paneer bhurji | with 18 mazing images. paneer bhurji is made from paneer, tomatoes, onions, spices and pav bhaji masala which are cooked tog ....
Minty Couscous
Recipe# 7445
22 Sep 23

 
 by Tarla Dalal
minty couscous recipe | healthy minty couscous salad | Indian style couscous | lemon mint couscous | with 19 amazing images. minty couscous is a healthy variant o ....
Turai Aur Moong ki Dal
Recipe# 3577
23 Jul 24

 
 by Tarla Dalal
turai moong dal recipe | healthy ridge gourd moong dal | turiya mag ni dal | with 33 amazing images. Dive into a warm and nourishing bowl of ridge gourd moong dal for a taste of pure goodne ....
Multigrain Roti, Healthy Multigrain Chapati
Recipe# 38746
29 Sep 21

  This recipe has an associated video
 by Tarla Dalal
multigrain roti |mix 5 flour roti | healthy multigrain chapati | with 25 amazing images. Multigrain roti is made with 5 nutritious flours that provide iron, protein, fiber and vitamin b. We ....
Soya Bhurji ( Pressure Cooker)
Recipe# 33347
19 Aug 19

 
 
by Tarla Dalal
Soya bhurji, enjoy this mouth-watering delicacy, brimming with goodness of soya. Pressure cooking does not require soaking soya granules as it gets cooked with other ingredients. Do not open the lid immediately let it stand for a while so that the granules soak up excess water if any. It is ....
Masala Omelette Pav, Mumbai Roadside
Recipe# 41941
16 Jan 20

  This recipe has an associated video
 by Tarla Dalal
masala omelette pav | Mumbai roadside omelette pav | egg omelette pav | masala omelette sliders | with amazing 30 images. Masala Omelette Pav is one of the class ....
Buckwheat Khichdi, Farali Kutto Khichdi Recipe, Vrat Recipe, Fasting Recipe
Recipe# 33302
05 Sep 20

  This recipe has an associated video
 by Tarla Dalal
buckwheat khichdi recipe | kutto khichdi | farali kutto khichdi | healthy kutto khichdi | with 15 amazing images. One look at this buckwheat khichdi recipe and yo ....
Cucumber and Pudina Raita
Recipe# 4227
27 Nov 20

 
 
by Tarla Dalal
cucumber mint raita | cucumber pudina raita | mint cucumber raita | healthy Indian cucumber mint raita | with 7 amazing images. cucumber mint raita is made from c ....
Apple and Oats Milkshake
Recipe# 1328
30 Oct 24

 
 
by Tarla Dalal
apple oats milkshake | apple oats milkshake with almond milk | healthy apple oats milkshake | with 10 amazing images. apple oats milkshake is a quick easy milkshake made of quick rolled oa ....
Matki Pulao, Protein Rich Recipe
Recipe# 33250
14 Sep 23

  This recipe has an associated video
 
by Tarla Dalal
matki pulao recipe | brown rice moath beans pulav | healthy sprouted matki rice | with 30 amazing images. matki pulao recipe is a healthy protein rich Indian pulao. Learn how to make
Sprouted Vaal ki Usal
Recipe# 5709
12 May 23

  This recipe has an associated video
 by Tarla Dalal
sprouted vaal ki usal recipe | iron rich Maharashtrian usal | healthy pregnancy Indian usal recipe | with 41 amazing images. sprouted vaal ki usal recipe | iron rich Mah ....
Veg Raita, Mixed Vegetable Raita
Recipe# 3602
06 May 23

 
 
by Tarla Dalal
veg raita recipe | mixed vegetable raita | healthy veg raita | quick veg raita | with 11 amazing images. The veg raita recipe is made from low fat curds, beetroot ....
Paneer Recipe ( How To Make Paneer)
Recipe# 424
04 Oct 23

  This recipe has an associated video
 by Tarla Dalal
paneer recipe | homemade paneer recipe | cottage cheese recipe | Indian paneer recipe | with 30 amazing images The best part is that paneer is quite easy to make ....
Stir Fried Bhindi with Peanuts
Recipe# 41610
29 Oct 24

 
 
by Tarla Dalal
stir fried bhindi with peanuts sabzi | moongphali bhindi | peanut okra stir fry recipe | with 25 amazing images. Homely and quick, this is a no-fuss stir fried bhindi with peanuts sabzi th ....
Low Fat Paneer (  How To Make Low Fat Paneer)
Recipe# 8688
20 Nov 24

  This recipe has an associated video
 by Tarla Dalal
low fat paneer recipe | how to make low fat paneer at home | nutrition in low fat paneer | Indian low fat cottage cheese for weight loss | with 21 amazing images. low fa ....
Lauki Chilla, Bottle Gourd Doodhi Cheela
Recipe# 42488
28 Apr 23

 
 by Tarla Dalal
lauki chilla recipe | doodhi pudla | healthy bottle gourd Indian pancake | with 18 images. lauki chilla is a Gujarati breakfast. Learn how to make healthy bottle gourd ....
Egg Bhurji, Anda Bhurji , Egg Masala Bhurji
Recipe# 40755
06 Jun 22

 
 by Tarla Dalal
egg bhurji recipe | anda bhurji | healthy egg masala bhurji | with 31 amazing images. egg bhurji recipe | anda bhurji | healthy egg masala bhu ....
Lachko Dal ( Gujarati Recipe)
Recipe# 613
16 Jul 24

 
 
by Tarla Dalal
lachko dal recipe | traditional Gujarati lachko dal | healthy lachko dal made with toovar dal | pigeon pea sweet dry dal | with 16 amazing images. lachko dal recipe
Dal Moghlai ( Low Cholesterol Recipe)
Recipe# 5292
09 Dec 22

 
 by Tarla Dalal
If you wish to pamper yourself, there is no better way than to cook yourself some luxuriant Moghlai food! Moghlai cuisine is generally quite rich, with abundant use of spices and dairy products like ghee, cream and butter. However, we have ....
Chickpea, Broccoli and Carrot Stir Fry, Protein Rich Recipe
Recipe# 33260
17 Oct 24

 
 by Tarla Dalal
chickpea, broccoli and carrot stir fry recipe | chickpea vegetable salad | protein rich Indian chickpea sabzi | with 25 amazing images. chickpea, broccoli and carrot stir fry is a nutritiou ....
Soya Matar ki Sabzi, Soya Mutter Masala Curry
Recipe# 1974
25 Apr 23

  This recipe has an associated video
 by Tarla Dalal
soya matar sabzi recipe | soya matar ki sabji | soya mutter masala curry | soya chunks gravy | with 33 amazing images. soya matar sabzi recipe |
Rajma Cheese Parathas
Recipe# 5619
30 Dec 22

  This recipe has an associated video
 by Tarla Dalal
rajma cheese paratha recipe | rajma vegetable paratha | stuffed kidney bean paratha | with 50 amazing images. rajma cheese paratha is a one dish meal when served with a bowl of curds. Lear ....
Subscribe to the free food mailer

Soya

Missed out on our mailers?
Our mailers are now online!

View Mailer Archive

Privacy Policy: We never give away your email

REGISTER NOW If you are a new user.
Or Sign In here, if you are an existing member.

Login Name
Password

Forgot Login / Passowrd?Click here

If your Gmail or Facebook email id is registered with Tarladalal.com, the accounts will be merged. If the respective id is not registered, a new Tarladalal.com account will be created.

Click OK to sign out from tarladalal.
For security reasons (specially on shared computers), proceed to Google and sign out from your Google account.

Are you sure you want to delete this review ?