We all know that breakfast is the most essential meal of the day. It gives us prompt energy and helps us to remain focused throughout the day. High-protein and high-fiber breakfasts are apt choices for delicious and healthy breakfasts. Fiber helps in digestion and also helps in maintaining a healthy weight.
In this article, we will explore nine yummy high-protein Indian breakfast recipes that are also high in fiber. These recipes are easy to make and a perfect way to start a nutritious day.
High-Protein And High-Fiber Breakfasts:
1. Moong Dal Chilla
Ingredients – 1 cup of Moong Dal, 1 onion (finely chopped), 1 green chili chopped, Salt to taste, A pinch of turmeric, and oil for cooking.
Preparation Method:
- Soak moong dal in water for 3-4 hours.
- Grind soaked dal into a smooth bowl.
- Add chopped onion, green chili, salt, and turmeric to the bowl.
- Heat a pan and pour and spread it all over the pan.
- Cook on both sides until it becomes grown. Serve hot.
Nutritional Benefits: A Good High-Protein Meal
Protein: 10 gm per serving. Moong Dal Chilla is rich in fiber and protein which helps you in digestion.
2. Paneer Paratha
Ingredients: 1 Cup whole wheat flour, 50 gms paneer, 1 small onion finely chopped, 1 green chili chopped, salt, and oil for cooking.
Preparation Method :
- Pour whole wheat flour with water to make a soft dough.
- Mix paneer, chopped onion, green chili, and salt.
- Roll out a small dough ball, place the paneer mixture in the center, and close it.
- Roll it out again gently. Cook on a hot pan with a little oil until it becomes golden brown on both sides.
Nutritional Benefits: A Cheap High-Protein Meal Option
Protein: 12 gm per serving. Paneer is high in protein and whole wheat adds fibre to paratha.
3. Oats Idli
Ingredients: 1 Cup oats, 1 Cup rava, 1 Cup yoğurt, 1 small carrot, salt, water as needed, and eno fruit salt (it’s optional)
Preparation Method:
- Mix powdered oats and yogurt.
- Add carrot and salt.
- If you are using Eno, add just before streaming.
- Pour idli moulds and steam for 10-12 minutes.
- Add a few peanuts to increase protein intake.
Nutritional Benefits: An Easy High-Fiber Meal
Protein: 6 gm per serving. Oats are rich in fiber.
4. Sprouts Salad
Ingredients: 1 Cup mixed sprouts, ½ cup black chana, ½ cup grated and fried paneer, 1 small tomato chopped, 1 small cucumber chopped, 1 small onion chopped, and Salt and lemon juice according to taste.
Preparation Method:
- Mix all the ingredients in a bowl.
- Add salt and lemon juice. Toss well and serve it.
Nutritional Benefits: A Powerhouse High-Protein Meal
Protein: 20 gm per serving. And sprouts are high in fiber. The salad is a refreshing breakfast option.
5. Quinoa Upma
Ingredients: 1 Cup quinoa, 1 small onion chopped, 1 small carrot chopped, ½ cup green peas, 1 teaspoon mustard seeds, salt to taste, and oil for cooking.
Preparation Method:
- Cook quinoa on a low flame in oil for a few minutes. Keep it aside.
- Heat oil in a pan. Add mustard seeds and let them heat.
- Add chopped onion, carrot, and green peas. Cook them until they become soft.
- Add cooked quinoa. Mix it well and serve hot. (Add a handful of peanuts for extra protein)
- Boil 2 eggs and have fun.
Nutritional Benefits: A High-Protein Meal Idea
Protein: 20 gm per serving. Quinoa is a complete package of protein and is also high in fiber.
6. Vegetable Poha
Ingredients: 2 small cups of Poha, 1 onion chopped, 1 potato chopped, 1 cup green peas, 30 gms of peanuts, 2 teaspoons of mustard seeds, salt, and turmeric according to taste and oil.
Preparation Method:
- Rinse poha first in water and drain it well.
- Heat oil in a pan, add mustard seeds, and let them splutter.
- Add chopped onion, potato, and green peas. Cook them until they become soft.
- Add rinsed poha, salt, and turmeric. Mix it well and serve.
- BONUS: Add 30 grams of grated Paneer, cook, and voila, extra protein.
Nutritional Benefits: A Light Yet High-Fiber Meal Option
Protein: 15 gm per serving. Poha is light in eating. Vegetables add fiber and nutrition to our diet.
7. Dalia Khichdi
Ingredients: 1 cup Dalia, ½ cup green moong dal, 1 carrot chopped, 1 tomato chopped, salt and turmeric, and oil for cooking.
Preparation Method:
- Cook Dalia and Moong Dal with water in a pressure cooker.
- Heat oil in a pan and chopped carrot and tomato.
- Add cooked Dalia and moong dal mixture, salt, and turmeric. Mix it well and serve hot.
- Topple some peanuts and there, you have extra protein.
Nutritional Benefits: A Quick High-Fiber Meal
Protein: 15 gm per serving. Dalia is very rich in fiber and the addition of moong dal boosts the protein in our body. A perfect pick for a high-protein and high-fiber breakfast.
8. Ragi Dosa
Ingredients: 1 Cup ragi flour, ½ cup rice flour, ½ Cup yoğurt, salt to taste, water as needed, and oil for cooking.
Preparation Method:
- Mix ragi flour, rice flour, yogurt, and salt to form a smooth batter.
- Let the batter rest for 30 minutes.
- Heat a pan. Pour and spread it like a dosa.
- Cook on both sides until it becomes crisp. Serve hot.
- Eat with two boiled eggs for extra protein.
Nutritional Benefits:
Protein: 15 gm per serving. Ragi is a good source of calcium and fiber, making dosa a healthy breakfast choice and a high-fiber meal.
Conclusion –
Starting your day with a high-protein and high-fiber breakfast can make a big difference in energy levels and overall health. These eight Indian Breakfast Recipes are not only nutritious but delicious also. They are easy to prepare. Give them a try and enjoy a healthy start to your day.
Also Checkout – Top 6 Healthy Recipes for Weight Loss
