Introduction

Protein Breakfast Options India

Are you familiar with the phrase, “Breakfast is the most crucial meal of the day”? 

Well, it is not just a saying – it is a proven fact.

A wholesome and protein-packed breakfast does not just nourish your body; it kickstarts your entire day. Now, in India, breakfast is a vibrant tapestry of culture and flavour’s, offering a multitude of options. 

If you are in India and looking for a protein-packed start to your mornings, you are in the right place. Explore the top 10 Healthy Protein Breakfast options that can fuel your morning energy every day.

1. Poha:

Poha, also known as flattened rice, is a popular breakfast choice in many parts of India. It is quick to prepare and incredibly nutritious. Poha is a rich source of carbohydrates, fibber, and protein. It is often cooked with turmeric, mustard seeds, and curry leaves, making it a flavourful and protein-packed breakfast option.

• Protein: Poha contains about 4-5 grams of protein per 100 grams.
• Calories: On average, 100 grams of poha contains around 350-400 calories.
• Fat: It has around 3-4 grams of fat per 100 grams.

2. Idli:

Idli, a South Indian delicacy, is not only a light and nutritious breakfast but also a great source of protein. Made from fermented rice and urad dal (black gram), idlis are known for their easy digestibility. Served with sambar and coconut chutney, they make for a well-balanced, protein-rich meal.

• Protein: One idli contains approximately 2-3 grams of protein.
• Calories: A single idli has around 40-50 calories.
• Fat: Idlis are very low in fat, with less than 1 gram of fat per Idli.

3. Upma:

Upma is a semolina-based dish that is high in protein and fibber. It is often prepared with vegetables, making it a wholesome breakfast choice. With the addition of peanuts, mustard seeds, and curry leaves, upma is not only delicious but also nutritious.

• Protein: Upma contains about 3-4 grams of protein per 100 grams.
• Calories: Approximately 150-200 calories in a 100-gram serving.
• Fat: Upma typically has 5-6 grams of fat per 100 grams.

4. Moong Dal Chila:

Moong dal chila is a popular breakfast in North India. It is essentially a lentil crepe made from ground moong dal (split green gram) and spices. Packed with protein and low in calories, it’s a great way to start your day. You can enjoy it with mint or tamarind chutney.

• Protein: Moong dal chila provides around 7-8 grams of protein per serving (two chilas).
• Calories: A serving of two moong dal chilas contains about 150-200 calories.
• Fat: It has roughly 5-7 grams of fat per serving.

5. Egg Bhurji:

For those who prefer a non-vegetarian option, egg bhurji is a fantastic choice. This Indian-style scrambled egg dish is not only high in protein but also quick and easy to prepare. Sauteed with onions, tomatoes, and a mix of spices, it is bursting with flavour.

• Protein: A serving of egg bhurji (2 eggs) provides about 12-14 grams of protein.
• Calories: Approximately 150-200 calories per serving.
• Fat: Egg bhurji contains around 10-12 grams of fat per serving.

6. Dosa:

Dosa, a thin and crispy rice pancake, is another South Indian favourite. While dosa itself is a good source of protein, it is often accompanied by potato filling (masala dosa) and a variety of chutneys, which enhance its protein content. The fermentation process also makes dosa easier to digest.

• Protein: A single dosa contains about 2-3 grams of protein.
• Calories: An average dosa has around 100-150 calories.
• Fat: Dosa is low in fat, with less than 1 gram of fat per dosa.

7. Sprouts Salad:

Sprouts are one of the healthiest sources of plant-based protein. You can create a protein-packed breakfast by combining sprouts of various legumes like mung beans, chickpeas, and lentils. Add some chopped vegetables, a sprinkle of chaat masala, and a squeeze of lemon for a refreshing and protein-rich salad.

• Protein: Sprouts are a rich source of protein, with about 4-5 grams of protein per 100-gram serving.
• Calories: Approximately 70-80 calories in a 100-gram serving.
• Fat: Sprouts are very low in fat, with less than 1 gram of fat per 100 grams.

8. Paneer Paratha:

Paneer paratha, a stuffed Indian flatbread filled with spiced cottage cheese (paneer), is a great way to include protein in your breakfast. Paneer is an excellent source of high-quality protein, and when combined with whole wheat paratha, it offers a filling and satisfying morning meal.

• Protein: A single paneer paratha contains about 10-12 grams of protein.
• Calories: Approximately 250-300 calories per paratha.
• Fat: Paneer paratha can have 10-12 grams of fat per paratha.

9. Dhokla:

Dhokla is a steamed savoury cake made from fermented rice and chickpea flour. It’s light, fluffy, and rich in protein. Garnished with mustard seeds, curry leaves, and grated coconut, it’s a delicious and nutritious breakfast option from the western state of Gujarat.

• Protein: Dhokla contains about 8-10 grams of protein per serving.
• Calories: A serving of dhokla (2-3 pieces) has around 150-200 calories.
• Fat: Dhokla is low in fat, with less than 5 grams of fat per serving.

10. Sattu Drink:

Sattu is a traditional protein-rich drink from the state of Bihar. It is made from roasted gram flour and is often mixed with water or buttermilk. Sattu is not only a great source of protein but also high in fibber and essential nutrients. It is a refreshing and energizing choice to kickstart your day.

• Protein: Sattu drink provides about 8-10 grams of protein per glass (200ml).
• Calories: A 200ml glass of sattu drink has approximately 150-200 calories.
• Fat: Sattu drink is low in fat, with less than 2-3 grams of fat per glass.

Conclusion For Protein Breakfast Options India

India offers a diverse array of protein-packed breakfast options to choose from. Whether you are a vegetarian, a non-vegetarian, or prefer plant-based sources of protein, there is something for everyone. These top 10 Healthy Protein Breakfast options not only supply essential nutrients but also energize your day.

However, please note that the nutritional content can vary based on the specific recipe and serving size, so these values are approximate. Additionally, the overall nutritional value of these Healthy Protein Breakfast options can be enhanced by incorporating a variety of fresh vegetables, herbs, and spices, which contribute to their health benefits.

Reference

https://www.healthline.com/health/12-high-protein-breakfasts