13 High Protein Indian Breakfast Ideas
It’s unfortunate that many Indians struggle with low lean muscle mass, largely due to their diet being low in protein and high in carbohydrates. To combat this, Indians need to consume a high-protein breakfast so that they can build and maintain lean muscle. This can be a challenge for many Indians due to their vegetarian diet. But don’t worry, even if you’re a vegetarian, there are plenty of high-protein Indian breakfast options available with some intentional planning. In this post, we’ll uncover these options so that you can start your day off right. Let’s jump in!
Why Eat a High-Protein Breakfast?
To build and repair muscle tissues, it’s crucial to add protein to your breakfast. This helps increase lean muscle mass and reduce body fat percentage. Plus, a high-protein diet can control appetite, reduce cravings, and keep you feeling full for longer periods. As a result, you’ll consume fewer calories throughout the day, making it easier to maintain a healthy weight. Whether you’re dealing with skinny-fat syndrome or just looking for high-protein Indian breakfast ideas, you’ve come to the right place.
How Much Protein is Needed In Breakfast
To determine how much protein you need per day, consider your age, gender, weight, and physical activity level. As a general rule, aim for 1.6 grams of protein per kilogram of body weight (or 0.7 grams per pound). However, if you’re looking to build muscle or engage in intense physical activity regularly, you may need more protein. On the other hand, if you’re sedentary, you can get by with slightly less.
Check out the chart below to find the optimal range of protein intake based on your body weight.
Let’s say you weigh 60 kgs. According to the chart above, you need to consume between 96-132 grams of protein each day. If you’re moderately active and want to take in 120 grams of protein daily, you’ll need to eat between 20-40 grams of protein for breakfast.
Now, let’s explore some different ways to get at least 20 grams of protein during breakfast!
13 High Protein Indian Breakfast Options
Start your day off right with these protein-packed breakfast ideas. Each option below will give you a minimum of 20 grams of protein, with some providing even closer to 30 grams. You can’t make a wrong choice with these delicious and nutritious breakfast options!
1) Besan Chilla with Greek Yogurt
Make a savory pancake with besan (chickpea) flour and spices instead of an omelet. For a healthier option, mix freshly cut veggies into the chilla batter. Pair it with Greek yogurt to boost your protein intake. Keep the oil to a minimum to make it even healthier.
Protein Profile:
- Besan flour per 100g: 22g (2 servings)
- Greek Yogurt per cup: 10g
2) Masala Omelette
When it comes to breakfast, nothing beats a traditional Indian masala omelet. It’s a spicy, protein-rich, and fulfilling option that’s spiced with masalas like rock salt, turmeric powder, ginger paste, onions, and tomatoes. Plus, it packs a protein punch with two whole eggs and two egg whites, giving you a total of 25 grams of protein. And if you’re watching your calorie and fat intake, adding egg whites is a great way to manage it.
Protein Profile:
- 1 Whole egg: 6g
- 1 Egg white: 3.6g
3) Moong Dal Dosa and Cottage Cheese
Dosa is a popular South Indian dish that many households enjoy. However, the recipe could use a little tweaking to boost its nutritional value since it’s low in protein. To do this, we can mix chopped onions and coriander leaves into the moong dal batter to make two crispy dosas that contain about 22 grams of protein. Adding a serving of cottage cheese will give you another 15 grams of protein. You can enjoy your dosa with your favorite chutney, such as peanut or tomato chutney.
Protein Profile:
- Moong dal per 100g: 24g
- Cottage cheese per cup: 25 grams
4) Low-fat Paneer Bhurji
Paneer bhurji is a delicious dish made by scrambling low-fat paneer with onions, tomatoes, and spices. It’s a great source of protein and low in carbs. You can add your favorite herbs and spices like kasuri methi and coriander leaves to give it an extra boost of antioxidants and macronutrients. If you pair it with an oil-free chapati, one serving of paneer bhurji can give you around 24 grams of protein.
Protein profile:
- Low-fat paneer per 100g: 22g
- Chapati (6-inch): 4g
5) Egg Bhurji
If you’re a fan of paneer bhurji, you’ll love egg bhurji. Instead of paneer, this dish uses two scrambled whole eggs and two egg whites. For an extra protein boost, pair it with a side of yogurt.
Protein Profile:
- 1 Whole egg: 6 g
- 1 Egg white: 3.6 g
6) Tofu Bhurji
We’ve discussed dairy-based protein sources like Paneer and Egg bhurji. But if you’re looking for a change, consider scrambled tofu seasoned with Indian spices for a plant-based protein option. Keep in mind that tofu has less protein than paneer. On the bright side, it also has less fat, so you can consume a larger portion. A serving of tofu bhurji contains around 20 grams of protein.
Protein Profile:
- Tofu per 100g: 17g
7) Daliya Upma with Paneer
Daliya upma is a delicious dish made with broken wheat, veggies, herbs, and spices. But to pack a protein punch, try serving it with chunks of low-fat paneer. The daliya itself isn’t very protein-dense, so this addition makes it a more wholesome breakfast option. With roughly 25 grams of protein per serving, it’s a great way to start your day off right!
Protein Profile:
- Broken wheat (Daliya) per 100g: 4g
- Low-fat paneer per 100g: 22g
8) Quinoa Upma with With Spicy Roasted Paneer
Quinoa has gained popularity in recent times due to its high nutritional value. You can make upma with quinoa and mix it with peanuts, spices, onions, carrots, and tomatoes to add texture and flavor. Quinoa itself has a slightly lower protein content, but you can boost its protein content by pairing it with spicy roasted paneer as a side dish. This healthy breakfast option provides around 30-35 grams of protein per serving.
Protein Profile:
- Quinoa grains per 100g: 15g
- Paneer per 100g: 22g
9) Oats Poha with Tofu
Incorporating enough protein into your diet is essential to achieving your fitness goals. While Poha (flattened rice) is a common Indian meal, it may not provide the protein punch you need. Instead, try replacing it with oats seasoned with Indian spices and served with fried chunks of tofu, which is an excellent protein source. This is a hearty breakfast that packs approximately 25 grams of protein per serving.
Protein Profile:
- Oats per 100g: 13g
- Tofu per 100g: 17g
10) Pesarattu with Low-fat Yogurt
If you’re a foodie, you can’t miss out on Andhra Pradesh’s Pesarattu dosa. It’s a dosa made by mixing moong dal (green gram), chana dal, and rice seasoned with veggies and masalas. The blended dals themselves are pretty protein-rich, but you can take it up a notch by serving it with low-fat yogurt. Two pesarattus give you about 20 grams of protein, while a cup of low-fat yogurt adds an extra 10 grams. So, if you’re looking for a protein-packed meal, Pesarattu dosa is the way to go!
Protein Profile:
- Moong daal (boiled) per 100g: 7g
- Chana daal (boiled) per 100g: 13g
- Greek Yogurt per 100g: 10g
11) Oats with Whey Protein and Greek Yogurt
If you’re in a rush and don’t have time to cook a complex breakfast in the morning, try oats with Greek yogurt. Oats are a good source of protein with many health benefits. Oats combined with a cup of Greek yogurt gets you to 30 grams of protein. For an extra boost of 20 grams, add a scoop of whey protein powder to the oats.
Protein Profile:
- Oats per 100g: 13g
- Greek Yogurt per 100g: 10g
- Whey protein per scoop: 20g
12) Moong Dal Chilla with Low-fat Yogurt
Just like Besan chilla, which was my first choice, you can whip up these protein-packed moong dal chillas and pair them with low-fat yogurt. Two chillas give you 14 grams of protein, and adding a serving of yogurt will give you an extra 10 grams. So, it’s a great way to get a boost of protein in your diet!
Protein Profile:
- Moong daal (boiled) per 100g: 7g
- Greek Yogurt per 10 g: 10g
13) Egg White Veggie Omelette with Cheese
Make a protein-packed omelette by using four egg whites. Boost the flavor and nutrients by adding spinach and cheese. This dish provides approximately 23 grams of protein, making it perfect for anyone watching their calorie intake.
Protein Profile:
- 1 Egg white: 3.6g
- 1 cheese slice (28g): 7g
I hope the options above have given you plenty of variety for a high-protein breakfast and inspired you to come up with your own unique combinations! Get creative and make your breakfasts as delicious and nutritious as possible. Below, I’ve listed the best options for weight loss, muscle gain, vegetarians, and South Indians.
High Protein Indian Breakfast for Weight Loss
Eating a protein-rich diet is a fantastic way to boost your metabolism, which can help you shed those extra pounds. Plus, protein helps reduce cravings and hunger pangs, so you are less likely to snack in between meals, making it easier to lose weight. Along with high protein, you need a breakfast with low-fat content and overall reduced calories. Here are your best options:
- Besan Chilla with Greek Yogurt
- Moong Dal Chilla with Low-fat Yogurt
- Tofu Bhurji
- Low-fat Paneer Bhurji
- Egg white Omelette with Cheese
High Protein Indian Breakfast Ideas for Muscle Gain
A healthy and well-balanced diet is absolutely critical for muscle gain. Among all the macronutrients, protein is essential because it helps build and repair muscle tissue. But in addition to protein, you will need healthy fats and carbohydrates to fuel your body so that you get the best results after every exercise session. Here are some breakfast ideas for muscle gain that you can try:
- Moong Dal Dosa with Cottage Cheese
- Oats with Greek Yogurt and Whey Protein
- Egg white Omelette with Cheese
- Masala Omelette
- Egg Bhurji
High Protein Indian Breakfast Ideas for Vegetarians
Protein is a building block for a strong body. More often than not, the vegetarian diet hits a roadblock as plant-based proteins are often incomplete sources of proteins. However, with the right combination of plant and dairy-based foods, you can get some of the essential nutrients found in animal products. Here are some high-protein breakfast ideas for vegetarians.
- Daliya Upma with Paneer
- Oats Poha with Tofu
- Pesarattu with Low-fat Yogurt
- Low-fat-Paneer-Bhurji
- Tofu Bhurji
Protein-rich South Indian Breakfast Ideas
Home to the grandest temples, elaborate dance forms, and breathtaking coastlines, South India is also well-known for its tasty and nutritious cuisine. Here are some protein-rich South Indian breakfast ideas to make your day.
- Moong Dal Dosa with Cottage Cheese
- Daliya Upma with Paneer
- Pesarattu with Low-fat Yogurt
- Besan Chilla with Greek Yogurt
Conclusion
Many traditional Indian breakfasts lack adequate protein. We’ve discussed the benefits of a high protein breakfast and shared some delicious high-protein breakfast options. Give them a try and let us know what you think in the comments section below. I’d love to hear your thoughts and any modifications you made to the recipe to suit your taste preferences.
If you have other high-protein breakfast ideas of your own, please share them with me! I am always looking for creative ways to increase protein in the Indian diet 🙂
For more tips and tricks on how to optimize your protein intake for any Indian meal, check out my post: How To Turn Indian Meals Into High Protein Meals
