Breakfast is often called the most important meal of the day, and a nutritious start can boost energy and overall health. Protein plays a key role, helping to build and repair tissues, maintain muscle
mass, support immunity, and regulate metabolism. High-protein breakfasts can also curb hunger, reduce cravings, and aid in weight management.
Food blogger Kirti, known as thevegetarianladki on Instagram, recently shared her simple recipe for a protein-packed poha. Her version transforms a traditional breakfast into a filling, high-protein meal while keeping calories low. Kirti explains in her video, “You don’t even realise when you wash and soak poha, add a little salt and natural sugar, mix it really well… you have turned a normal poha to a high-protein breakfast with 16 grams of protein per serving.”
Ingredients:
• 1 bowl poha (washed & soaked)
• Salt to taste, 1 tsp natural sugar/coconut sugar
• Less than ½ tbsp desi ghee
• 1 tsp rai (mustard seeds), 1 tsp jeera (cumin seeds)
• Few curry leaves, 1–2 chopped green chillies
• 1 small onion, 1 small capsicum (chopped)
• 70g moong sprouts, 70g boiled green peas
• 100g low-fat paneer (cubed)
• Turmeric powder, red chilli powder, chaat masala
• Juice of 1 lemon, fresh coriander (chopped)
Method:
1. Wash and soak poha. Mix with salt and natural sugar, and keep aside.
2. Heat ghee in a pan and add mustard seeds, cumin seeds, curry leaves, and green chillies.
3. Sauté onion and capsicum until soft.
4. Add sprouts and boiled peas; cook for 2–3 minutes.
5. Gently fold in paneer cubes and dry spices.
6. Mix in the soaked poha thoroughly.
7. Finish with lemon juice and fresh coriander.
Kirti encourages her followers, “Share this with someone who needs this version of poha,” highlighting how simple tweaks can turn a common breakfast into a protein-rich meal.
Why This Poha Is Perfect for Breakfast
This poha balances protein, healthy fats, fibre, and carbohydrates. Each serving provides 16 grams of protein while keeping calories at just 255–260. The dish is vegetarian-friendly, easy to prepare, and keeps you full longer, supporting metabolism and weight management.
“Finally, mix it together, and you have a healthy, high-protein breakfast ready in no time,” Kirti adds, making it clear that nutritious meals can also be quick and easy.
