Indian Food Rich In Protein: 5 Amazing Dishes

by Mary James on Dec 07, 2023

Indian food rich in protein

Indian Food Rich In Protein: 5 Amazing Dishes

Consuming a diet high in protein is necessary for our body to carry out numerous functions, such as cellular maintenance, growth, and the creation of new cells. Approximately 17% of the body weight is composed of proteins.

Proteins are also considered bodybuilding foods because they can help bulk up in the way one prefers. There are a variety of Indian dishes that help give our bodies the necessary protein intake they need while being a healthy and delicious option to choose from.

In this blog, we shall look at the recipes for five top Indian foods rich in protein.

Top 5 Protein-Rich Indian Foods Recipes

1. Besan Cheela

indian food rich in protein

This dish is a healthy choice because it is made from gram flour, which is high in protein. It is rich in plant-based protein and helps manage your weight, maintain muscle mass, and increase your energy.


  • 1 cup besan (gram flour)
  • 1 finely chopped onion
  • 1 finely chopped tomato
  • 1/2 cup finely chopped bell peppers (optional)
  • 1 green chilli, finely chopped
  • 1/2 teaspoon turmeric powder
  • 1/2 teaspoon red chilli powder
  • Salt to taste
  • Water (approximately 1/2 to 3/4 cup)
  • Oil for cooking


  1. Put the besan, red chilli powder, turmeric powder, chopped onion, tomato, bell peppers, and salt in a mixing bowl.
  2. To create a smooth batter, gradually incorporate water into the mixture while whisking to avoid lumps.
  3. Let the batter sit for ten to fifteen minutes.
  4. Spread a generous amount of batter in a circular motion on your heated pan after greasing it with ghee to create a thin pancake (cheela).
  5. Cook over medium heat until the bottom becomes golden brown and the edges begin to lift. Pour a little oil around the edges.
  6. After flipping, cook the other side of the cheela until golden. Proceed with the remaining batter in the same manner.
  7. Serve hot with mint chutney, yoghurt, or any sauce of your preference.

2. Chana Masala

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This protein-dense meal is cooked with chickpeas and a spice mixture to give off its delicious flavour. It is loaded with nutrients, fibre, and protein. It also promotes energy, helps with digestion, and maintains the health of muscles.


  • 2 cups dried chickpeas (or canned, drained and rinsed)
  • 1 large onion, finely chopped
  • 2 tomatoes, chopped
  • 2 cloves garlic, minced
  • 1-inch ginger, grated
  • 1 green chilli, chopped
  • 1 teaspoon cumin seeds
  • 1 teaspoon coriander powder
  • 1/2 teaspoon turmeric powder
  • 1/2 teaspoon red chilli powder
  • 1 teaspoon garam masala
  • 1 teaspoon ground cumin
  • Salt to taste
  • Fresh coriander leaves for garnish
  • 2 tablespoons cooking oil
  • Water as needed


  1. Soak the chickpeas for a whole night and cook the next day until tender.
  2. Heat some ghee in a pan, add some cumin seeds, and let them sputter.
  3. Add the chopped green chilli, garlic, ginger, and onions, and sauté for one minute.
  4. The chopped tomatoes can now be added and cooked until soft.
  5. Add ground cumin, red chilli powder, turmeric powder, and coriander powder. Simmer for two to three minutes.
  6. Add the cooked chickpeas, and mix well with the ingredients.
  7. As needed, add water and salt. For 15 to 20 minutes, simmer so that the flavours can blend.
  8. Add garam masala and mix. Taste and adjust the seasoning.
  9. Add some fresh coriander leaves as a garnish.
  10. Serve warm with naan or rice.

3. Palak Paneer

high protein indian dishes

Palak paneer is a well-known, protein-rich Indian dish that is cooked with cottage cheese and spinach. It provides your body with the nutrients that help with digestion, strengthen muscles, and increase immunity.


  • 2 cups spinach (palak), washed and chopped
  • 200g paneer (cottage cheese), cubed
  • 1 onion, finely chopped
  • 2 tomatoes, pureed
  • 2 green chillies, chopped
  • 1-inch ginger, grated
  • 3-4 garlic cloves, minced
  • 1/2 teaspoon cumin seeds
  • 1/2 teaspoon turmeric powder
  • 1 teaspoon coriander powder
  • 1/2 teaspoon garam masala
  • Salt to taste
  • 2 tablespoons ghee
  • Water as needed


  1. Place the spinach for two minutes in hot water. Empty and place in cold water. Blend the spinach until it's smooth.
  2. Add the cumin seeds to the heated ghee and let them splutter, and then add in the onions.
  3. After the onions turn golden, add garlic and ginger and continue to sauté. When the masala releases oil, add the tomato puree and cook.
  4. Add the chopped green chillies, coriander powder, and turmeric powder. Simmer for an additional two to three minutes.
  5. Add the blended spinach and cook over medium heat for five to seven minutes.
  6. Simmer again for five to seven minutes after adding salt, garam masala, and cubed paneer. 
  7. Pour in the appropriate amount of water to cook.
  8. Serve hot with naan or rice. 

4. Poha

high protein indian food chart

Poha is regarded as a nutrient-dense breakfast. It is an Indian dish made of flattened rice with a mix of vegetables of your preference. It helps improve digestion, increase energy, and promote your general well-being. It is also high in iron, fibre, and vital vitamins.


  • 1 cup flattened rice (poha)
  • 1 large onion, finely chopped
  • 1 large potato, peeled and diced
  • 1/2 cup green peas
  • 2-3 green chillies, chopped
  • 1/2 teaspoon mustard seeds
  • 1/2 teaspoon cumin seeds
  • A pinch of asafoetida (hing)
  • 8-10 curry leaves
  • 1/4 cup peanuts
  • 1/4 teaspoon turmeric powder
  • Salt to taste
  • Fresh coriander leaves, chopped
  • Lemon wedges for serving


  1. Give the poha a quick rinse under running water, then leave it to soften.
  2. Put mustard seeds in a pan of heated oil. Add curry leaves, asafoetida, and cumin seeds once they begin to splutter.
  3. Add the onions and green chillies and sauté.
  4. Cook the diced potatoes until they are almost completely soft. Cook for a few more minutes after adding the green peas.
  5. Stir in salt and turmeric powder. After that, mix the poha that has been soaked to combine the flavours.
  6. On low heat, cover and cook for 5-7 minutes.
  7. Roast some peanuts in another pan and add them to the poha mix.
  8. Serve hot with lemon wedges, and garnish with fresh coriander leaves.

5. Sprouts And Bajra Roti

high protein indian food chart

Sprouts and Bajra Roti is an Indian dish that is high in protein and combines sprouts with a high-fibre bajra roti. This filling meal promotes overall health, increases energy, and helps build muscle.


  • 1 cup moong sprouts (soaked overnight)
  • 1 onion, finely chopped
  • 2 tomatoes, diced
  • 1 teaspoon cumin
  • 1 teaspoon coriander powder
  • 1/2 teaspoon turmeric
  • 2 tablespoons ghee
  • 2 cups bajra flour
  • Water (as needed for kneading)
  • Fresh coriander leaves (for garnish)

How to Prepare

Bajra Roti

  1. To make a dough, combine bajra flour and water.
  2. Separate into tiny balls.
  3. Place on a hot griddle and add in the rolled-out rotis.


  1. Soak the sprouts overnight and cook them the next day.
  2. In a pan over medium heat, add some ghee, put in the cumin seeds, and let them splutter.
  3. Add the chopped onions and green chilli and sauté.
  4. Add salt, red chilli powder, turmeric powder, and chopped tomatoes. Cook until the tomatoes are tender.
  5. Add the cooked sprouts to the ingredient mix.
  6. Serve the sprout mixture alongside your Bajra Roti.


Indian cuisine is power-packed with numerous health benefits. These five dishes will be the perfect addition of protein to your day and will also enhance your mood, your energy levels, and enable you to keep going about your daily activities.

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