{"id":"f-9167777940-ebdae4df-08ab-5cb6-912c-05ae6a3b14e8","title":"Beyond Eggs: 8 Protein-Packed Indian Breakfasts for Lasting Energy","description":"Discover traditional Indian breakfast recipes that rival or surpass eggs in protein content. These wholesome meals offer sustained energy, fibre, and complex carbohydrates to keep you full and focused throughout the morning.","timestamp":0,"category":"food_and_health","headline":"Beyond Eggs: 8 Protein-Packed Indian Breakfasts for Lasting Energy","modifiedHeadline":"Beyond Eggs: Protein-Packed Indian Breakfasts","subCategories":["scid_4e939139"],"region":"IN","bundleMetaData":{"bundleId":"95eb7aa5-b217-4492-828d-a879ddce4179","bundleTitle":"Nourish & Flourish","cardData":null},"iabCategoryId":"221","fcSummary":"Looking for a protein-packed breakfast beyond eggs? explore eight delicious indian dishes like moong dal chilla, besan cheela, paneer bhurji, and sattu paratha, offering 11-20 grams of protein per serving. These traditional meals, featuring lentils, dairy, and grains, provide sustained energy, fiber, and a satisfying start to your day.","summary":"Indian breakfasts rival eggs! Moong dal chilla, paneer bhurji & more offer protein, fiber & sustained energy for a satisfying start.","ctaUrl":"https://trends.glance.com/newz/Science_and_Technology/IN/en/feedpost-digest/f-9167777940-ebdae4df-08ab-5cb6-912c-05ae6a3b14e8","sourceUrl":"https://trends.glance.com/newz/Science_and_Technology/IN/en/feedpost-digest/f-9167777940-ebdae4df-08ab-5cb6-912c-05ae6a3b14e8","bannerImage":"https://g-mob.glance-cdn.com/public/fc/image/uIrXV79kIWv0.webp","content":"

\n Tired of eggs as your sole protein source? Explore eight delicious Indian breakfast dishes that pack more protein, fibre, and sustained energy. Get ready for a satisfying start!\n

The Protein Powerhouse

For a long time, eggs have been the go-to image for a high-protein breakfast. However, Indian culinary traditions have long featured meals that naturally deliver robust nourishment and satiety, long before

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modern nutrition was a household topic. These traditional breakfasts, built on staples like lentils, dairy, grains, and fermented batters, offer a steady release of energy and keep hunger at bay. Nutritional guidelines suggest a daily protein intake of about 0.8 to 1 gram per kilogram of body weight, which for an average adult translates to roughly 48 to 70 grams, ideally distributed across meals. Commencing the day with adequate protein is crucial for stabilizing energy levels, aiding muscle recovery, and preventing energy dips. Many classic Indian morning meals not only meet these protein needs, often matching or exceeding that of eggs, but also provide beneficial fibre and complex carbohydrates.

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Moong Dal Chilla

Enjoy a delightful Moong Dal Chilla, a savory pancake crafted from split yellow lentils, offering an impressive 14-16 grams of protein per serving of two medium chillas. The preparation involves soaking split yellow moong dal for 3-4 hours, then blending it into a smooth batter with ginger, green chili, and a touch of water. Seasoned with salt and enhanced with chopped onions or coriander, this batter is then poured onto a hot pan and cooked with minimal oil until both sides are golden brown. To amplify its protein content and flavour, serve it alongside a dollop of curd or a zesty mint chutney. This dish is a testament to how simple ingredients can create a nutritious and satisfying breakfast, providing a good source of plant-based protein and fibre.

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Besan Cheela Variations

Gram flour, or besan, forms the base for another protein-rich breakfast, the Besan Cheela, which provides 12-14 grams of protein per serving. The batter is made by whisking gram flour with water, turmeric, chili powder, and salt to achieve a smooth, lump-free consistency. Incorporating finely chopped vegetables like onions, tomatoes, and spinach adds texture, nutrients, and moisture, ensuring a tender outcome. A pinch of carom seeds (ajwain) or cumin can be added to aid digestion and impart a subtle aroma. Fresh coriander and green chilies contribute a vibrant flavour profile. Allowing the batter to rest briefly before cooking helps the gram flour hydrate, leading to a smoother batter and better binding, while also allowing the flavours to meld for an evenly cooked chilla with a slightly crisp edge. Serving with yogurt or a paneer stuffing further boosts the protein count and makes for a delightful meal.

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Paneer Bhurji Power

Paneer Bhurji, a scrambled cottage cheese dish, offers a substantial 18-20 grams of protein per serving and is a superb choice for a filling breakfast. The preparation begins by sautéing chopped onions, tomatoes, and green chilies with basic spices like turmeric and cumin in a teaspoon of oil. Fresh paneer is then crumbled directly into the pan and cooked for a few minutes until soft and fragrant. Garnished with fresh coriander leaves, this flavourful mixture is best served with a small multigrain roti or a slice of toasted whole-grain bread, creating a balanced and protein-dense start to the day. The paneer provides a complete protein source, while the whole grains add complex carbohydrates and fibre, promoting sustained energy release and satiety.

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Sprouted Moong Salad

Sprouted moong salad, also known as Usal, is a nutrient-dense option delivering 14-15 grams of protein per bowl, proving that legumes can be a breakfast star. To prepare, whole green moong is soaked overnight and then allowed to sprout for a day. These sprouts can be lightly steamed or sautéed with tempering of mustard seeds, curry leaves, and turmeric, or they can be enjoyed raw, tossed with chopped onions, tomatoes, a squeeze of lemon juice, and chaat masala. The sprouting process significantly enhances nutrient absorption by breaking down complex compounds, making the protein more digestible and increasing vitamin content. Keeping the sprouts fresh with occasional rinsing ensures a clean, subtly sweet flavour that complements both cooked and raw preparations, making this a refreshing, filling, and protein-rich meal.

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Adai Dosa Delight

Adai Dosa, a thick pancake made from a mixture of lentils, offers an impressive protein punch of 16-18 grams per serving of two dosas. The batter is prepared by soaking a blend of toor dal, chana dal, urad dal, and a small amount of rice for 4-5 hours, then grinding it into a slightly coarse mixture with dried red chilies and cumin. A brief resting period for the batter allows the flavours to meld and the lentils to hydrate evenly, improving texture and digestibility. This slightly thicker-than-usual dosa is cooked on a hot tawa with a drizzle of oil until it achieves a crisp exterior while maintaining a soft interior. Serving Adai Dosa with coconut chutney or avial enhances its flavour and nutritional profile, making it a hearty and protein-rich breakfast.

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Hung Curd Parfait

Indulge in a Hung Curd Parfait for a protein-rich breakfast that offers 17-20 grams of protein per serving. This dish is made by straining regular yogurt in a muslin cloth for several hours to remove whey, resulting in a thick, creamy hung curd. This luxurious curd is then layered in a bowl with a medley of roasted almonds, walnuts, pumpkin seeds, and seasonal fruits. The delightful contrast of textures—the smooth, velvety curd against the satisfying crunch of nuts and seeds—creates a balanced and engaging eating experience. The addition of fresh fruit provides bursts of juiciness, keeping the parfait refreshing and lively. Chilling the hung curd briefly before assembly contributes to a creamier texture and allows the flavours to deepen, making it a light yet sustaining start to the day, optionally sweetened with honey or dates.

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Sattu Paratha Goodness

Sattu Paratha is a flavourful and filling option providing 15-17 grams of protein per paratha. The stuffing is prepared by mixing roasted gram flour (sattu) with finely chopped onions, green chilies, carom seeds (ajwain), lemon juice, and a hint of mustard oil for an authentic rustic aroma. This flavourful mixture is then enclosed within whole-wheat dough, rolled gently, and cooked on a hot griddle with minimal ghee until golden brown spots appear. The mustard oil and lemon juice create a bright, balanced flavour profile, while the sattu's natural nuttiness intensifies upon warming. Ensuring the stuffing is slightly crumbly, not wet, helps in rolling and cooking the paratha evenly. Traditionally enjoyed with curd or pickle, this paratha offers lasting satiety through its blend of plant protein and fibre.

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Peanut Poha Kick

Peanut Poha offers a quick and comforting breakfast with a notable protein boost of 11-13 grams per serving. Thick poha (flattened rice) is rinsed briefly and set aside. A flavourful tempering is created by heating mustard seeds, curry leaves, and green chilies in a pan, followed by the addition of roasted peanuts and chopped onions. Turmeric is then stirred in, along with the softened poha, which is gently tossed to maintain its light, fluffy texture. A brief steaming period on low heat helps the flavours to meld and coat each flake evenly without becoming mushy. The dish is finished with a squeeze of lemon juice and fresh coriander. The inclusion of peanuts significantly elevates the protein content, making this a satisfying and easily prepared breakfast.

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Beyond Eggs: 8 Protein-Packed Indian Breakfasts for Lasting Energy

SUMMARY