Breakfast is the most important meal of the day as it defines the pace and mood of your day. And if you want to feel full and energetic for a long time, protein is your call. On an average, our daily protein intake should be 0.8g per kg of body weight. However, unlike non-vegetarians, we can not eat eggs and chicken. So, here I present you with tasty, healthy, and vegetarian options.
1.Moong Daal Chilla
Moong Dal Chilla is a famous Indian breakfast option with split mung lentils, chopped chili, and onions. You can add finely chopped veggies as well. One hundred grams of Moong Dal has around 24 grams of protein, making it a rich protein food. Along with protein, it is also rich in fiber and many vital nutrients. Pair it up with green chutney to enjoy its flavors to the fullest.
2.Dalia Upma With Paneer
Dalia, also known as broken wheat, is one variety of cereal that holds a special place in most Indian homes. It is rich in fiber and protein (one cup of Dalia has around 17g of protein). Along with it, it has magnesium, iron, copper, niacin, and folate as well. When mixed with paneer, another high-protein food, and veggies, it can become a fulfilling breakfast that will energize your day and help with many other health issues like Constipation and weight loss.
3. Peanut Butter Overnight Oats
Here’s a protein-rich breakfast option for you if you want to eat something healthy but hate the long preparation time in the morning. Peanut Butter Overnight Oats is the best option if you want to be ahead of time. Made with rolled oats, Greek yogurt, peanut butter, maple syrup/honey, vanilla extract, and Almond milk, it is a balanced diet that contains many things. You can make it a day before and refrigerate it, only to eat it instantly the day after. You can top it with some blueberries to make it even healthier!
4.Oats Poha
Poha is another healthy option to find in Indian breakfast cuisine. But if you want to make it more healthy, make it with oats as 100 g oats has approx 13 g of protein. Add more veggies and nuts to increase its goodness a bit more. Add roasted peanuts, carrots, peas, and any veggie you like. It is not only healthy but also one of the tastiest recipes. Sprinkle some coriander leaves at the end, and enjoy it hot!
5.Paneer Bhurji
Paneer Bhurji, a savory dish famous in north India, is a good source of protein (18g per 100g), calcium, iron, potassium, magnesium, phosphorous, and zinc. Crushed paneer cooked with tomatoes and spices and garnished with lemon and coriander gives you a beautiful experience. You can add veggies if you want. You can eat it with chapati or even just like that.
6.Paneer Salad Bowl
Salad is a healthy breakfast option, but if you want to increase its protein content, try adding paneer. Paneer with veggies like lettuce, broccoli, green bell pepper, carrots, and cucumber will give you around 32g of protein, making it a fulfilling breakfast option. Add salt, peppers, chilies, and spices of your choice to flavor it according to your taste.
7.Chocolate Banana Protein Smoothie
Are you also a gym enthusiast looking for a tasty breakfast that helps you recover your muscles after a long gym session? Make this recipe your best friend, as it contains everything you need. Blend a ripe banana, chocolate/vanilla-flavored protein powder, almond milk, and cacao powder with a teaspoon of honey. Tada! This 21g of protein will make your gym time worth it. You can add cinnamon as well to enhance the taste. The rest is up to you and your choices.
8.Quinoa Upma
Quinoa is a nutrient-filled food, slightly nutty in taste, fluffy and chewy texture, and has many health benefits. It contains protein, iron, manganese, and phosphorus, making it a perfect food to start the day. Around 17 g protein per 100 g makes Quinoa rich in protein. To enhance its richness, we add veggies like carrots, lentils, and spices and make upma that becomes our friend both taste-wise and health-wise.
9.Sprouts Salad
If we’re discussing protein-rich breakfasts and leaving out Sprouts salad, we’re missing out on a nutritious option. Moong Sprouts mixed with finely chopped onions, tomatoes, cucumber, chillis, and some salt or chaat masala can help with cholesterol, eyesight, aging, and cleanse the body. This multi-beneficial breakfast has around 24g of protein per 100g sprouts. Pair it with black chickpeas to increase the protein content, and add lemon and coriander for taste advancement.
10.Sprouted Moog Beans Appe
If you don’t like Sprouts directly but want its goodness in breakfast, then presenting you Sprouted Moog Beans Appe. Appe is another breakfast option that is preferred a lot in South Indian breakfast cuisine. Made from sprouts and overnight-soaked urad dal, it is rich in protein. Always know that you can make it more nutritious by adding as many veggies as you like. Pair it up with coriander chutney or any other chutney of your choice. Eat it hot.
11.Sattu Paratha
Sattu, also known as Roasted Gram Flour, is a high-protein and fiber-rich food that will keep you full throughout the day. And parathas filled with sattu are a healthy way to enjoy parathas. Sattu has around 20g-25g of protein per 100g serving. Mix sattu with chillis and spices and put the filling in paratha. Toast it on the tawa with ghee, another healthy option in place of oil. To make it more nutritious, you can use sattu and oats. This breakfast option is also great for weight loss.
12.Poha With Peanuts And Chickpeas
Poha, a healthy Indian breakfast option, and chickpeas, a rich protein food, make a balanced breakfast rich in taste and health benefits. Chickpeas have around 19g protein per 100g serving. When added to poha, it can become a superfood. So next time when you make poha, do not forget to add boiled chickpeas. Also, add peanuts to make it more healthy and crunchy.
13.Avocado White Bean Sandwich
Want to try something different apart from Indian breakfasts? Try this Avocado White Bean Sandwich with around 22g of plant-based protein per sandwich. It is easy to make, handy, and full of taste and health benefits. Mix white beans and avocado with a pinch of salt and pepper. Add citrus juice, herbs, and zest as per your liking. Spread it on top of your bread with some sliced cucumbers and other greens. And you are good to go!
14.Rajma Tikki
Filled with folate, protein, fiber, and minerals, Rajma or kidney beans are a healthy and filling food option that you can consume for breakfast, lunch, or dinner. Rajma is known to have 24g of protein per 100g quantity. Rajma tikki is a tasty and good option both for breakfast and an evening snack. Boiled rajma with mashed potatoes, chillis, corn flour, onion, and masalas, when toasted in low heat on a Tawa, will give more benefits than frying the tikki in oil. Serve it with chutney or sauce!
15.Soya Cutlets
Soybean is a good source of protein. Whether you are a fan of soybeans or not, you must try these soya cutlets or soya tikkis that are not only easy to make but also filled with health benefits and taste. You can pan-fry it as it is much healthier than oil fry. Eat it for breakfast or serve it as a snack. While we generally use potatoes to bind the mixture, we can use soya flour also, as it is a healthier alternative.
16.Overnight Oats And Chia Seeds
If you are a fan of Western breakfast options, you must have heard of the overnight oats with chia seeds for breakfast. You can prepare a jar the night before and enjoy the breakfast the next day. No cooking or chopping is needed. Oats and chia seeds are both high-protein foods, with chia seeds having around 17g of protein per 100g serving, making it the best friend of oats. You can add milk, yogurt, chia seed, and oats with a pinch of salt and store it overnight in the fridge. Next morning, enjoy it with fruits.
17.Fruit And Oats Bowl
One cannot forget about fruits when it comes to a healthy breakfast. Varieties of fruits add different nutritious values. When paired with high-protein oats and milk, it gives a balanced meal. You can add different types of dry fruits, nuts, and yogurt to make it crunchier and healthy.
18.Chana Dal Dhokla
Another protein-rich breakfast option is chana dal khaman dhokla, which is lightweight but keeps you energetic throughout the day. It is a Gujarati dish, but throughout the country, people love it. Apart from protein, it is rich in carbs and fiber, and it contains good bacteria that are good for gut health. You can increase its richness by adding multiple lentils like urad, moong, etc. Serve it with green chutney, and enjoy!
19.Palak Paratha
Do you eat spinach only at lunch? You can add it to your breakfast list as Palak Paratha. It is a famous North Indian food where we stuff mashed spinach inside the paratha. It is a protein-loaded vegetable with vitamins and minerals such as vitamin K, C, folate, and magnesium that help in eyesight, bone health, and energy metabolism.
20.Millet Idli
Last but not the least is the Millet Idli. Filled with the goodness of millet and the beautiful concept of idli, it is a healthy breakfast option rich in protein, fiber, vitamins, and minerals. It helps to manage blood sugar, digestion, and gut health and keeps you full. Blend the millets with urad dal batter, steam it like any other idli, and serve with your favorite chutney.
