Recipes
High-protein Indian recipes
Most Indian women eat far less protein than they need, which is why hunger, cravings and low energy keep coming back. These recipes put protein at the centre of the plate using dal, besan, paneer, curd and chana.
31 recipes
15 min · serves 2 High-protein besan chilla A quick, high-protein besan chilla, perfect for a PCOS-friendly Indian breakfast. Simple ingredients, ready in minutes, and easy to make your own. 20 min · serves 2 Moong dal chilla A simple, high-protein moong dal chilla for a PCOS-friendly breakfast or snack. Vegetarian, Jain-friendly, and easy to repeat on busy mornings. 15 min · serves 2 Protein-rich paneer bhurji breakfast A quick, protein-rich paneer bhurji, a PCOS-friendly Indian breakfast that keeps you full for hours. Simple, vegetarian, and endlessly adaptable. 5 min · serves 1 High-protein Indian breakfast bowl A no-cook, high-protein curd and sprouts breakfast bowl for busy PCOS mornings. Ready in five minutes, filling, and gentle on your blood sugar. 5 min · serves 1 Curd-based high-protein snack (raita bowl) A quick, savoury curd and roasted chana snack that steadies afternoon cravings for PCOS. High in protein, ready in minutes, no sugar needed. 10 min · serves 1 Easy evening snack for cravings (roasted chana chaat) A quick roasted chana chaat that satisfies evening cravings the smart way. High protein, high fibre, and genuinely tasty. A PCOS-friendly desi snack. 25 min · serves 2 Pesarattu, whole moong dosa Andhra-style pesarattu made from whole green moong, soaked and ground, no fermentation. A protein-first dosa breakfast that keeps you full for hours. 10 min · serves 2 Moong sprouts chaat A fresh, crunchy moong sprouts chaat with onion, tomato and lemon. No cooking needed if your sprouts are ready. A filling snack in just 10 minutes. 15 min · serves 2 Egg bhurji with roti Home-style anda bhurji with onion and tomato, served with soft phulkas. A high-protein Indian meal that comes together in 15 minutes on one tawa. 30 min · serves 4 Masala roasted chana Crunchy masala roasted chana with chaat masala, made in the oven or kadhai. Batch-make once and snack smart all week from a single jar. 30 min · serves 3 Moong dal tikki Pan-fried moong dal tikkis with mint chutney, crisp outside and soft inside. An evening snack that fills you up like a proper meal, ready in 30 minutes. 40 min · serves 4 Rajma masala bowl Home-style rajma masala made with less oil, served as a balanced bowl with rice and salad. A filling, high-protein Indian lunch from the pressure cooker. 40 min · serves 4 Chole with cucumber salad Lighter home-style chole paired with a big cucumber-onion salad. A high-protein Indian lunch that satisfies like restaurant chole without the heaviness. 30 min · serves 2 Tawa paneer tikka Make restaurant-style paneer tikka on a simple tawa, no oven needed. Curd-marinated paneer with capsicum and onion, a high-protein dinner ready in 30 minutes. 30 min · serves 3 Home-style egg curry A simple onion-tomato egg curry for weeknight dinners. High in protein, made with everyday masalas, and ready in 30 minutes with phulka or rice. 25 min · serves 2 Grilled fish with Indian spices Tawa-grilled fish in a turmeric, chilli and lemon marinade. A light, high-protein Indian dinner ready in 25 minutes, no fancy equipment needed. 45 min · serves 4 Home-style chicken curry An everyday ghar-wali chicken curry with an onion-tomato base and less oil. High in protein, homely in taste, and easy for lunch or dinner. 20 min · serves 2 Boiled peanut chaat A monsoon-evening boiled peanut chaat with onion, tomato, coriander and lemon. Filling, homely and ready in 20 minutes with everyday ingredients. 35 min · serves 3 Paneer stuffed paratha A paneer stuffed paratha done sensibly, thick protein-rich filling, measured ghee and a bowl of curd. A satisfying Indian breakfast that keeps you full. 35 min · serves 3 Lighter palak paneer A lighter palak paneer made with a curd and milk trick instead of cream. Same green comfort, more protein, ready in about 35 minutes for a family lunch. 30 min · serves 4 Everyday dal tadka The everyday yellow dal tadka done right. A comforting, protein-rich anchor for your lunch thali, pressure-cooked and tempered the simple home way. 30 min · serves 3 Soya chunk curry Soft soya chunks in a home-style onion-tomato gravy. A budget-friendly vegetarian protein workhorse for lunch, ready in 30 minutes with roti or rice. 35 min · serves 3 Grilled chicken tikka A curd-marinated grilled chicken tikka you can make on a tawa, in the oven or air fryer. High in protein, light on oil, perfect for Indian dinners. 35 min · serves 3 Lighter matar paneer A lighter home-style matar paneer with no cream, just a smooth onion-tomato gravy. High in protein and comforting, made for everyday Indian dinners. 35 min · serves 3 Home-style fish curry An everyday Indian fish curry in a light tomato or coconut base. High in protein, gently spiced, and easy to adapt to your region and your kitchen. 15 min · serves 2 Sprouts bhel Crunchy moong sprouts bhel with onion, tomato, puffed rice and lemon. A fresh, high-protein Indian evening snack that is ready in fifteen minutes. 10 min · serves 1 Masala omelette A quick Indian masala omelette with onion, tomato and coriander. A 10-minute protein saver for breakfast, lunch or a light dinner on busy days. 15 min · serves 2 Besan vegetable toast Besan vegetable toast is an eggless, protein-rich twist on French toast. Bread dipped in spiced gram flour batter and toasted on the tawa in 15 minutes. 25 min · serves 2 Kala chana chaat A tangy kala chana chaat with onion, tomato and lemon. This boiled black chana snack is rich in protein and iron, and beats any packet snack at 5 pm. 30 min · serves 3 Matki usal A homely Maharashtrian matki usal made with sprouted moth beans, onion and goda masala. An everyday high-protein sabzi that works with roti or as misal. 15 min · serves 2 Paneer roti wrap A quick paneer roti wrap made with leftover rotis, mint chutney and crunchy salad. A high-protein tiffin and five-minute dinner that never gets boring.
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Book a Free ConsultationRecipes are for general guidance and are not medical advice or a personalised diet plan. Portions and ingredients should be adjusted to your own needs. If you have a medical condition, please check with your doctor or dietitian before making major changes.