Starting your day with a protein-rich breakfast is essential for sustained energy, muscle maintenance, and overall wellness.
Indian cuisine offers a treasure trove of delicious and nutritious breakfast options that are naturally high in protein, thanks to lentils, legumes, dairy, and eggs.
From crispy moong dal dosas to hearty paneer parathas and wholesome sprouted moong pancakes, these recipes not only satisfy your taste buds but also keep you full and energized throughout the morning.
Whether you follow a vegetarian or non-vegetarian diet, this collection of 21+ high protein Indian breakfast recipes brings you wholesome ideas that blend traditional flavors with powerful nutrition.
21+ Delicious and Nutritious High Protein Indian Breakfast Recipes to Power Your Day
Incorporating high-protein Indian breakfasts into your daily routine is a flavorful and smart way to kick-start your mornings.
These recipes prove that eating healthy and protein-packed doesn’t mean compromising on taste or variety.
Whether it’s the tangy chickpea sundal, the soft and fluffy oats idli, or the spicy masala omelette, each dish offers a unique combination of nutrients to support your lifestyle.
Experiment with these recipes and discover how delicious and energizing protein-rich breakfasts can transform your day.
Moong Dal Chilla
This savory Indian pancake made from ground moong dal (split green gram) is a fantastic high-protein breakfast option.
Moong dal is packed with plant-based protein and fiber, making chillas filling and nutritious.
They are easy to prepare, gluten-free, and perfect for a light yet satisfying morning meal.
Ingredients:
- Moong dal (split yellow lentils), soaked and ground to a smooth batter
- Finely chopped green chilies, ginger, and coriander leaves
- Salt to taste
- Oil or ghee for cooking
Instructions:
- Soak the moong dal for a few hours and grind it with water into a smooth batter.
- Mix in chopped green chilies, ginger, coriander, and salt.
- Heat a non-stick pan and lightly grease it.
- Pour a ladleful of batter and spread it thin like a pancake.
- Cook on medium heat until golden on both sides.
- Serve hot with green chutney or yogurt.
Moong dal chilla is not only rich in protein but also low in fat and calories, making it an excellent start to the day for health-conscious individuals.
The added herbs and spices enhance its flavor while offering additional health benefits.
Paneer Paratha
Paneer paratha is a stuffed Indian flatbread filled with grated paneer (Indian cottage cheese), which is a great source of high-quality protein and calcium.
This breakfast combines the wholesomeness of whole wheat with the creamy texture of paneer, offering a hearty and energy-packed meal.
Ingredients:
- Whole wheat flour
- Grated paneer
- Chopped green chilies, coriander leaves, and spices (cumin, garam masala)
- Salt to taste
- Ghee or oil for cooking
Instructions:
- Prepare a dough from whole wheat flour and water; let it rest.
- Mix grated paneer with spices, chilies, coriander, and salt.
- Roll out small dough balls into discs, place paneer mixture in the center, and fold the edges to seal.
- Roll gently to flatten into stuffed parathas.
- Cook on a hot griddle with ghee until golden and cooked through.
- Serve with yogurt or pickle.
Paneer parathas are a delicious and filling way to consume protein early in the day.
They provide sustained energy and are perfect for those who want a wholesome breakfast that’s both traditional and nutritious.
Masala Omelette
The masala omelette is an Indian twist on the classic egg dish, loaded with spices, herbs, and sometimes vegetables.
Eggs are a complete protein source, and adding vegetables and spices increases the nutrient content while making it flavorful and aromatic.
Ingredients:
- Eggs
- Chopped onions, tomatoes, green chilies, and coriander leaves
- Turmeric, red chili powder, salt
- Oil or butter for cooking
Instructions:
- Beat the eggs in a bowl and mix in chopped vegetables, spices, and salt.
- Heat oil or butter in a pan.
- Pour the egg mixture evenly and cook on medium heat until set.
- Flip carefully and cook the other side until golden.
- Serve hot with toasted bread or as is.
This masala omelette offers a quick, protein-rich start to the day, enhanced by the warmth of Indian spices.
It’s versatile, easy to prepare, and satisfies your taste buds while fueling your body.
Besan Cheela
Besan cheela is a savory Indian pancake made from gram flour (chickpea flour), which is naturally high in protein and fiber.
This breakfast is quick to prepare, gluten-free, and packed with essential nutrients, making it an excellent choice for a nourishing morning meal.
Ingredients:
- Besan (gram flour)
- Finely chopped onions, tomatoes, green chilies, and coriander
- Turmeric powder, red chili powder, salt
- Water to make a smooth batter
- Oil for cooking
Instructions:
- In a bowl, mix besan with chopped vegetables and spices.
- Add water gradually to form a pourable batter.
- Heat a non-stick pan and grease lightly.
- Pour a ladleful of batter and spread it evenly like a pancake.
- Cook on medium heat until golden brown on both sides.
- Serve hot with chutney or yogurt.
Besan cheela is not only rich in protein but also gluten-free, making it a versatile option for many dietary needs.
The combination of spices and vegetables makes it flavorful, while the gram flour provides a filling start to your day.
Sprouted Moong Salad
This simple yet nutrient-dense salad features sprouted moong beans, which are a powerhouse of protein and vitamins.
Sprouting increases the nutrient bioavailability and digestibility, making this salad a wholesome breakfast option that’s both light and energizing.
Ingredients:
- Sprouted moong beans
- Finely chopped onions, tomatoes, cucumber, and coriander
- Lemon juice
- Salt, chaat masala, and black pepper to taste
Instructions:
- Rinse the sprouted moong beans thoroughly.
- In a bowl, combine sprouts with chopped vegetables.
- Season with salt, chaat masala, and pepper.
- Add lemon juice and toss well.
- Serve fresh.
Sprouted moong salad is packed with protein, fiber, and antioxidants.
It’s a refreshing and light breakfast choice that boosts metabolism and keeps you full for longer.
Oats Upma
Oats upma is a savory South Indian breakfast dish that replaces traditional semolina with oats, increasing its protein and fiber content.
This dish is easy to make and incorporates vegetables and spices, making it a balanced and hearty way to start your day.
Ingredients:
- Rolled oats
- Chopped onions, carrots, peas, and green beans
- Mustard seeds, curry leaves, green chilies
- Ginger, salt, and lemon juice
- Oil for cooking
Instructions:
- Dry roast oats until lightly browned and set aside.
- Heat oil in a pan, add mustard seeds, curry leaves, and ginger.
- Add onions and sauté until translucent.
- Add chopped vegetables and cook until tender.
- Add water and salt, bring to a boil.
- Stir in roasted oats and cook until water is absorbed.
- Finish with lemon juice and garnish with coriander.
Oats upma is a wholesome, protein-rich breakfast that provides fiber and essential nutrients.
It’s flavorful, filling, and perfect for those who want a nutritious twist on a traditional dish.
Idli with Sambar
Idli, a soft steamed rice cake, paired with protein-rich sambar, a lentil-based vegetable stew, makes a wholesome and high-protein breakfast.
The combination provides balanced nutrition from fermented rice and urad dal in idli and the protein-packed lentils in sambar.
Ingredients:
- Idli batter (fermented rice and urad dal)
- Toor dal or moong dal for sambar
- Mixed vegetables (drumstick, carrots, tomatoes)
- Tamarind pulp, mustard seeds, curry leaves, sambar powder
- Oil and spices for tempering
Instructions:
- Steam the idlis using idli molds until soft and fluffy.
- Cook lentils and vegetables together with tamarind pulp and sambar powder.
- Temper mustard seeds, curry leaves, and dry red chilies in oil and add to sambar.
- Serve hot idlis with steaming sambar on the side.
This meal offers a perfect blend of carbohydrates and high-quality plant protein, making it a light yet nourishing breakfast.
The fermented idlis aid digestion, while the lentil-rich sambar keeps you energized and full.
Palak Paneer Toast
This fusion breakfast combines protein-packed paneer (Indian cottage cheese) with nutrient-rich spinach, spread over whole wheat toast.
It’s an innovative way to start your day with a dose of protein, iron, and fiber.
Ingredients:
- Fresh spinach (palak), blanched and pureed
- Crumbled paneer
- Garlic, green chili, and spices
- Whole wheat bread slices
- Butter or oil
Instructions:
- Sauté garlic and green chili in oil, add spinach puree and cook briefly with spices.
- Mix crumbled paneer into the spinach mixture and cook for a few minutes.
- Toast whole wheat bread slices with butter.
- Spread the palak paneer mixture over the toast.
- Serve warm as a hearty breakfast.
This dish is rich in protein from paneer and packed with vitamins from spinach, making it a nutritious and filling breakfast option that’s both traditional and modern.
Ragi Dosa with Peanut Chutney
Ragi dosa, made from finger millet flour, is a high-protein and calcium-rich South Indian crepe.
Paired with peanut chutney, which adds healthy fats and extra protein, this breakfast is both flavorful and nourishing.
Ingredients:
- Ragi flour
- Rice flour
- Yogurt or water
- Salt and cumin seeds
- For peanut chutney: roasted peanuts, green chilies, tamarind, salt
Instructions:
- Mix ragi and rice flours with yogurt or water, salt, and cumin to make a batter.
- Spread the batter thinly on a hot griddle and cook until crisp.
- For chutney, grind roasted peanuts with chilies, tamarind, and salt.
- Serve crispy ragi dosa hot with peanut chutney.
Ragi dosa with peanut chutney offers a powerful combo of plant-based protein and essential nutrients.
It’s a great gluten-free option that supports muscle health and overall well-being.
Masala Dosa
Masala dosa is a classic South Indian dish featuring a crispy fermented rice and urad dal crepe filled with a spiced potato and lentil mixture.
The lentils in the batter and the potatoes with peas inside offer a great protein and carb combination, making it a filling and nutritious breakfast option.
Ingredients:
- Dosa batter (fermented rice and urad dal)
- Boiled potatoes
- Peas
- Mustard seeds, curry leaves, turmeric, green chilies
- Oil for cooking
Instructions:
- Prepare the masala filling by sautéing mustard seeds, curry leaves, and green chilies, then adding boiled potatoes, peas, turmeric, and salt.
- Heat a griddle and spread dosa batter thinly to form a crepe.
- Cook until crisp and golden, then place the potato filling in the center.
- Fold the dosa over the filling and serve with coconut chutney and sambar.
Masala dosa is packed with plant-based proteins from lentils and balanced with wholesome carbs from potatoes.
Its crisp texture and flavorful filling make it a satisfying breakfast to keep you energized.
Egg Bhurji
Egg bhurji is the Indian version of scrambled eggs, cooked with onions, tomatoes, spices, and herbs.
Eggs are a complete source of protein, and the added vegetables provide vitamins and fiber, making it a quick, nutritious, and protein-rich breakfast.
Ingredients:
- Eggs
- Chopped onions, tomatoes, green chilies, coriander
- Turmeric, chili powder, salt
- Oil or butter
Instructions:
- Heat oil in a pan and sauté onions and green chilies until translucent.
- Add tomatoes and cook until soft.
- Beat eggs with turmeric, chili powder, and salt, then pour into the pan.
- Stir continuously until eggs are cooked but still moist.
- Garnish with fresh coriander and serve hot with bread or roti.
Egg bhurji is a flavorful, protein-packed dish that is both quick to make and versatile. It’s perfect for a hearty breakfast that keeps you full and satisfied.
Dalia Khichdi
Dalia khichdi, made from broken wheat (dalia) and lentils, is a wholesome and protein-rich porridge-like dish popular in Indian breakfasts.
The combination of dal and broken wheat offers complex carbs and plant protein, providing sustained energy and fullness.
Ingredients:
- Broken wheat (dalia)
- Toor dal or moong dal
- Mixed vegetables (carrots, peas, beans)
- Mustard seeds, cumin, turmeric, ginger
- Oil or ghee, salt
Instructions:
- Rinse dal and broken wheat.
- Heat oil in a pressure cooker or pot, add mustard seeds, cumin, and ginger.
- Add vegetables, dal, broken wheat, turmeric, salt, and water.
- Cook until dal and wheat are soft and creamy.
- Serve hot with a dollop of ghee.
Dalia khichdi is a comforting and nutrient-dense breakfast choice.
It’s easy to digest, rich in protein, fiber, and essential nutrients—ideal for a nourishing start to the day.
Oats Idli
Oats idli is a nutritious twist on the traditional South Indian steamed cake, replacing rice with oats to boost protein and fiber content.
This light yet filling breakfast is easy to digest and perfect for those seeking a wholesome, high-protein start to their day.
Ingredients:
- Rolled oats, ground to a coarse flour
- Semolina (rava)
- Yogurt or curd
- Mustard seeds, curry leaves, green chilies
- Baking soda or Eno fruit salt
- Salt and water as needed
Instructions:
- Dry roast oats and semolina separately until fragrant.
- Mix oats flour, semolina, yogurt, and salt in a bowl to make a thick batter.
- Add mustard seeds, curry leaves, and chopped green chilies.
- Just before steaming, add baking soda or fruit salt and mix gently.
- Pour batter into idli molds and steam for 10–12 minutes.
- Serve hot with coconut chutney or sambar.
Oats idli is a wholesome, protein-rich breakfast option that keeps you energized and satisfied.
It combines the benefits of oats with the lightness of traditional idlis, making it ideal for a healthy morning meal.
Chana Sundal
Chana sundal is a simple South Indian snack often enjoyed for breakfast, made from boiled chickpeas tempered with mustard seeds, curry leaves, and grated coconut.
Chickpeas are an excellent source of plant protein and fiber, making this dish a nutritious and filling breakfast choice.
Ingredients:
- Boiled chickpeas (kabuli chana)
- Mustard seeds, dried red chili, curry leaves
- Grated fresh coconut
- Asafoetida (hing), salt, oil
- Fresh coriander leaves
Instructions:
- Heat oil in a pan and add mustard seeds, dried red chili, curry leaves, and a pinch of asafoetida.
- Add boiled chickpeas and sauté for a few minutes with salt.
- Stir in grated coconut and cook for another minute.
- Garnish with chopped coriander leaves and serve warm or at room temperature.
Chana sundal is a protein-packed, fiber-rich breakfast option that is quick to prepare and easy to digest.
It’s flavorful and can be enjoyed on its own or as a side dish.
Masoor Dal Pancakes
Masoor dal pancakes are savory Indian crepes made from red lentil batter, which is high in protein and iron.
These pancakes are a delicious, gluten-free breakfast option that can be paired with chutneys or yogurt for a complete meal.
Ingredients:
- Masoor dal (red lentils), soaked and ground into a batter
- Finely chopped onions, green chilies, coriander leaves
- Salt and spices (cumin powder, turmeric)
- Oil for cooking
Instructions:
- Soak masoor dal for a few hours and grind it to a smooth batter.
- Mix in onions, green chilies, coriander, salt, and spices.
- Heat a non-stick pan and grease lightly.
- Pour a ladleful of batter and spread like a pancake.
- Cook on medium heat until golden brown on both sides.
- Serve hot with chutney or yogurt.
These lentil pancakes are rich in protein and fiber, making them a wholesome and filling breakfast choice.
They’re easy to digest and packed with flavor, perfect for a nutritious start to your day.
Rava Dosa
Rava dosa is a thin, crispy South Indian crepe made from semolina (rava), rice flour, and spices.
It’s quick to prepare and provides a good amount of protein from semolina, making it a delicious and light high-protein breakfast option.
Ingredients:
- Semolina (rava)
- Rice flour
- All-purpose flour (optional)
- Finely chopped green chilies, ginger, coriander leaves
- Cumin seeds, black pepper
- Yogurt or water to make batter
- Salt and oil for cooking
Instructions:
- Mix semolina, rice flour, all-purpose flour, spices, and chopped herbs in a bowl.
- Add yogurt or water to make a thin, pourable batter and let it rest for 15 minutes.
- Heat a non-stick pan, drizzle oil, and pour batter in a circular motion to form a thin crepe.
- Cook until crisp and golden on both sides.
- Serve hot with coconut chutney and sambar.
Rava dosa is not only crispy and flavorful but also provides a decent protein boost from semolina.
It’s ideal for those who want a light yet satisfying breakfast with authentic South Indian flavors.
Kanda Poha with Peanuts
Kanda poha is a popular Maharashtrian breakfast made from flattened rice cooked with onions, mustard seeds, turmeric, and garnished with roasted peanuts.
The peanuts add a good source of protein and healthy fats, making this a balanced and nourishing meal.
Ingredients:
- Flattened rice (poha)
- Chopped onions
- Mustard seeds, curry leaves
- Green chilies, turmeric powder
- Roasted peanuts
- Fresh coriander and lemon juice
- Oil and salt
Instructions:
- Rinse poha under running water and drain well.
- Heat oil in a pan, add mustard seeds, curry leaves, and green chilies.
- Sauté onions until translucent, add turmeric and salt.
- Add poha and mix well, cook for a few minutes.
- Stir in roasted peanuts and garnish with coriander and lemon juice.
- Serve warm.
This dish combines carbs from poha with protein and fats from peanuts, making it a wholesome and energizing breakfast option that’s both tasty and quick to prepare.
Sprouted Moong Pancakes
Sprouted moong pancakes are made using soaked and sprouted green gram ground into a batter.
These pancakes are rich in protein and enzymes due to sprouting, making them a nutritious and filling Indian breakfast choice.
Ingredients:
- Sprouted moong beans
- Green chilies, ginger, and coriander leaves
- Salt and spices (cumin or ajwain)
- Oil for cooking
Instructions:
- Grind sprouted moong beans with green chilies and ginger to form a smooth batter.
- Mix in salt and spices.
- Heat a non-stick pan and lightly grease it.
- Pour batter and spread into small pancakes.
- Cook until golden and cooked through on both sides.
- Serve hot with chutney or yogurt.
These pancakes are packed with easily digestible protein and fiber.
They offer a wholesome, energy-boosting start to the day, perfect for those looking for a healthy and traditional Indian breakfast.
Moong Dal Dosa
Moong dal dosa is a crispy, protein-rich Indian crepe made from soaked and ground split yellow lentils.
It’s a nutritious alternative to regular dosa, offering higher protein content and a delicious, slightly nutty flavor.
Ingredients:
- Moong dal (split yellow lentils), soaked
- Green chilies, ginger, and coriander leaves
- Salt to taste
- Oil for cooking
Instructions:
- Soak moong dal for a few hours and grind it with green chilies and ginger to a smooth batter.
- Add chopped coriander and salt, and mix well.
- Heat a non-stick pan and spread the batter thinly like a crepe.
- Drizzle oil around the edges and cook until crisp and golden on both sides.
- Serve hot with chutney or sambar.
Moong dal dosa is a great high-protein breakfast option that is gluten-free and easy to digest.
Its crisp texture and mild flavor make it a favorite among those looking for a wholesome morning meal.
Chickpea Sundal
Chickpea sundal is a traditional South Indian dish made from boiled chickpeas sautéed with mustard seeds, curry leaves, and grated coconut.
It’s a simple yet protein-packed breakfast or snack that’s both flavorful and nutritious.
Ingredients:
- Boiled chickpeas (kabuli chana)
- Mustard seeds, dried red chili, curry leaves
- Grated coconut
- Asafoetida (hing), salt, oil
- Fresh coriander leaves
Instructions:
- Heat oil in a pan, add mustard seeds, dried red chili, curry leaves, and a pinch of asafoetida.
- Add boiled chickpeas and sauté with salt.
- Stir in grated coconut and cook for a minute.
- Garnish with chopped coriander leaves and serve warm.
This dish is rich in plant-based protein and fiber, making it a nutritious way to start your day or enjoy a light snack.
Pesarattu
Pesarattu is a traditional Andhra Pradesh breakfast made from whole green gram (moong dal) batter, similar to a dosa but denser and higher in protein.
It’s often served with ginger chutney or upma.
Ingredients:
- Whole green gram (moong dal), soaked
- Green chilies, ginger, and cumin seeds
- Salt to taste
- Oil for cooking
Instructions:
- Soak whole green gram for several hours and grind it with green chilies, ginger, and cumin to a smooth batter.
- Add salt and mix well.
- Heat a non-stick pan, pour a ladleful of batter, and spread evenly.
- Drizzle oil and cook until crisp and golden on both sides.
- Serve hot with chutney or upma.
Pesarattu is a filling, protein-packed breakfast option that is naturally gluten-free and full of flavor.
It’s a wholesome way to begin your day with traditional South Indian taste.
Conclusion
With so many delicious, high-protein Indian breakfast recipes at your fingertips, fueling your body with quality nutrients has never been easier or more enjoyable. Whether you’re looking to build muscle, lose weight, or simply eat well, these recipes offer balanced nutrition alongside bold flavors. The versatility of ingredients like dals, paneer, eggs, and oats means you can enjoy a different high-protein meal every morning without getting bored. Embrace these wholesome recipes and make your breakfast both a nutritious and delicious ritual.
