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7 High-Protein Vegetarian Indian Breakfasts

Protein Breakfast Ideas To fuel Your Day

14 Sep '23
5 min read


Breakfast is an essential meal of the day. Sadly, it's the most skipped one as well.

As kids, our parents always insisted on having breakfast. Skipping your breakfast is a big no-no. But at the same time, consuming a protein-rich breakfast is essential.

So, why should you include protein in your breakfast? Including protein in your breakfast keeps you energized and boosts your metabolism. There will be no hunger pangs or cravings between meals, and it powers your brain. Researchers found in a study that people who consumed low-protein breakfast had an increase in food intake throughout the day. It can lead to overeating or obesity. So, having a high-protein-rich breakfast is essential to keep you energized.

Benefits of High-protein Breakfast

  1. As per the Indian Council of Medical Research (ICMR), a high-protein breakfast helps control your blood sugar levels.
  2. A study by NIH reveals that a high-protein breakfast increases satiety and promotes weight loss. Protein supplies continuous balanced energy throughout the day, thereby preventing cravings.
  3.  According to a study, a high-protein vegetarian breakfast reduces the craving for midnight snacks. As protein is a component that can indirectly help you lose weight, you can lose up to 5 kgs in 12 weeks.
  4. Protein intake slows down the absorption of carbohydrates and speeds metabolism. A study reveals that people who consumed more protein burnt from 80-100 more calories.

High-protein Foods:

A healthy, high-protein breakfast includes protein-rich goods. High-protein options are paneer, tofu, oats, berries, yogurt, sprouted legumes, beans, lentils, protein-rich smoothies, avocados, and more.

High-protein Vegetarian Indian Breakfast Ideas:

Indian diet usually focuses more on carbohydrates. So, trying to include more protein in your breakfast can be challenging. Here are 7 high-protein Indian Vegetarian breakfast food options that are easy to make.

1. Dalia Khichdi

Dalia Khichdi - Protein-rich breakfast option

This one-pot meal is a perfect high-protein breakfast option as there is dietary fiber and protein. It keeps you full and energized for hours, leaving no room for overeating. It can also help you with weight management. If you are looking to drop a few kilos, this is a must to add to your diet.

2. Quinoa

Quinoa - Healthy High-protein rich breakfast

Like Dalia, quinoa is power-packed with fiber and protein. Like your regular kichdi, add some veggies and season them with pepper powder/chilli and salt. This high-protein breakfast first thing in the morning can become your favorite as you get at least 15-20 grams of protein.

3. Sprouts salad

Sprouts Salad - High-protein Breakfast option that keeps you full for a long time

If you want to add dietary fiber and protein to your meal, then sprout salad should be your go-to option for breakfast. This light breakfast is rich in vitamins and nutrients and is easy to make at home. Combine this simple, high-protein breakfast with tomatoes, onions, avocados, cucumber, and spices. You can also have them as a salad or protein-rich snack.

4.Paneer Bhurji

Paneer Burji - Quick and Easy High-protein Breakfast option

Paneer bhurji can be included often in your breakfast as it is a protein-rich food. It is one of the best protein dishes to start your day with. You can add tomatoes and fresh coriander and season them with red chili powder, turmeric powder, coriander powder, and kasthuri methi. You can also serve this protein-rich breakfast option with parathas or roti.

5. Poha

Poha - easy high-protein Indian breakfast

If there’s a high-protein Indian breakfast, then Poha scores the goal. It is light on your stomach, filling, keeps hunger pangs away, and is easy to make. It is also rich in carbs, fiber, and fats. Would you like to push the protein content? Add some roasted peanuts to it. Tastes delicious!!!

6. Chilla

Chillas- Best high-protein breakfast for weight loss

Chilla is one of the most nutritious breakfast options to start your day. It is packed with proteins and iron and is light on the stomach. You can prepare chillas from yellow moong dal, green moong dal, urad dal, chana dal, and arhar dal. Look around, and every Indian household has a different way of preparing it. Apart from vegetables, oats, sooji, or ragi can be added to the chilla batter. If you are diet and weight-conscious, Chillas can be your protein-rich breakfast option.

7. Tofu Parathas

Tofu Parathas rich in high-protein

Just like paneer, Tofu is made from soybeans. Tofu parathas are the ultimate high-protein breakfast option that aids in weight loss. These are heavenly as well as healthy. Like any other breakfast option discussed earlier, tofu parathas can keep you full until lunchtime.

Getting a high-protein breakfast is all about selecting the right food. Your meal should include a healthy balance of fats, carbohydrates, and protein. Instead of eliminating carbs, look for the right food and combine it with a balanced meal. If hunger strikes between meals, have these high-protein snacks like almonds, Greek yogurt, mix seeds, nuts, etc. Before making any significant changes to your diet, please consult a dietician.

Frequently Asked Questions:

1. How much protein do I need in a day?

Protein intake varies from person to person depending on their physical activity, age, and gender. According to research, you can start your day with 25-30 grams of protein in your breakfast.

2. Which is the high-protein Indian breakfast?

Moong Dal chilla with scrambled eggs is a high-protein Indian breakfast.

3. How does eating a high-protein breakfast reduce hunger?

Eating a high-protein breakfast takes a long time to digest and helps maintain your blood sugar level. It keeps your stomach full for a long time, keeping hunger pangs away.

Category : Food and Cooking


Written by A V