High Protein Indian Breakfast



Published on: 14-Dec-2022


10 min read


Updated on : 11-Dec-2023




Ritika Sharma


High Protein Indian Breakfast

High Protein Indian Breakfast

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We have all seen individuals eat a huge meal in the morning only to get their stomachs full, completely ignoring the quality of the food they are putting into their bodies. On the other hand, another group of individuals is aware of the need to eat a varied, well-balanced diet. Here is when the importance of protein intake and protein source becomes apparent. Protein is the second most important macronutrient for  building muscles, maintaining weight , etc.

However, learning how to include them in your diet is more important than the specific protein sources themselves. In the following blog, we will define proteins, discuss their roles in the body, and highlight some health advantages.

Tables Of Contents

1. Protein And Its Function

2. Why Is Protein Important For Health?

3. Recipes With High Protein Content

4. Dietitian’s Recommendation

5. The Final Say

6. FAQs

Protein And Its Function

Proteins are an essential building block of cells and tissues and a source of hormones and enzymes. In its normal state, protein is a porous structure comprised of 20 different kinds of amino acids linked together in long chains. There are four calories in 1 gram of protein.

Protein synthesis refers to the process of repairing and replenishing proteins after being damaged or depleted due to normal wear and tear. To maintain this virtuous cycle, we need to ingest more protein via food regularly since this maintains the body's supply of amino acids. Proteins must be included in the diet from infancy to old age because of their essential role in cell and tissue development.

Why Is Protein Good For Health?

1. Improves Bone Density

Protein enhances magnesium and calcium absorption, strengthening bones and lowering the risk of osteoporosis and bone fractures. One research found that consuming more protein significantly reduced osteoporosis and fracture risks.

2. Builds Muscles

Muscles are the foundation of a strong body and respond well to a protein-based diet. Proteins are essential for maintaining and repairing healthy muscle tissue, tendons, ligaments, and other connective tissues. The National Institutes of Health found that getting enough protein in one's diet increased muscle mass and strength.

3. Reduces Weight

A high-protein diet is another viable option for safe and effective weight loss. By keeping your content for longer, protein consumption aids in preventing overeating and sating hunger pangs throughout the day. NCBI found that increasing protein intake to 25% of total calories decreased cravings by 60% and nighttime snacking by 50% in overweight males.

4. Regulates Blood Sugar

A diet high in protein is beneficial for persons with diabetes because it requires far less insulin for the body to absorb the calories from protein than it does from carbs, hence maintaining a healthy blood sugar level.

5. Prevents Aging

The amino acids aid in the production of glutathione, which helps avoid excess carcinogens in the body and slows down the ageing process, resulting in a much younger appearance. Amino acids are helpful in the cleansing process as well.

6. Promotes Hair Growth

Keratin, which may be produced from protein, aids in the development of stronger hair and reduces hair loss; the keratin found in protein also contributes to the maintenance of the hair's lustre. If you want healthier, better-looking hair, you should increase your intake of protein-rich foods like eggs, poultry, and lentils.

7. Immunity Booster

Proteins are beneficial to immunity because they are used to construct antibodies, aiding the body's battle against disease and defending it from harmful invaders known as antigens.

Recipes With High Protein Content

1. Sprouts Dhokla

It is one of the healthiest dhokla recipes, packed with protein and fibre.


  • Green moong sprouted- 1 cup
  • Besan flour- 2 tbsp
  • Spinach chopped- ½ cup
  • Salt to taste
  • Green chilli- 2 
  • Sesame seeds- 1 tsp
  • Oil- 1.5 tsp
  • Curry leaves- 4-5
  • Hing- ½ tsp
  • Fruit salt- 1 tsp

Preparation Method

1. First, blend some sprouted moong, green chiles, and spinach to form a smooth paste.

2. Then, place the liquid in a basin and add the salt and Besan flour to produce a dhokla batter.

3. Now, sprinkle the fruit salt over the mixture and stir constantly.

4. Now pour the dhokla batter into the dhokla maker and spread it out to fill the whole plate. It is important that the coating is not too thick or too thin.

5. Check the dhokla with a knife after 10-12 minutes of steaming to see whether they are done.

6. Serve the dhokla hot with some garlic or green chutney and the tempering made by mixing oil, curry leaves, hing, and sesame seeds in a separate dish.

2. Quinoa And Egg Cutlets

Good for breakfast and packed with protein.


  •  Egg 1
  • Quinoa ½ cup
  • Chopped onion- 1 medium
  • Chopped garlic- 1 tsp
  • Carrot grated- ½ cup
  • Olive oil- 1 tbsp
  • Rolled oats- ¼ cup
  • Salt to taste
  • Black pepper- ½ tsp

Preparation Method

1. Prepare the quinoa according to the package directions, then transfer it to a separate bowl to cool. In a separate skillet, sauté the garlic, onion, and carrot for 5 minutes before mixing them with the quinoa.

2. Then, stir in the eggs, black pepper, salt, and oats, and see whether the mixture sticks together.

3. Next, form cutlets about the size of a dinner plate, brush with oil, and cook over medium heat, turning once, until golden brown. Serve immediately with chutney.

3. Radish Moong Dal Chilla

A winter recipe made with mung protein and fresh green radish


  •   Soaked green mung dal- ¼ cup
  •   Curd- 1/3 tbsp
  •   Green chilli chopped- 2 medium
  •   Radish greens -1/2 cup
  •   Salt to taste
  •   Sesame seeds- ½ tsp
  •   Besan flour- 1/3 tbsp
  •   Hing- 1 pinch
  •   Oil- 1 tsp

Preparation Method

1. Green mung dal has to soak for at least two and a half hours.

2. Drain the water, then place the dal and green chillies in a blender.

3. In a bowl, combine the mung dal paste, chopped radish greens, curds, Besan, salt, hing, and a little amount of water until the mixture reaches a cheela-like consistency.

4. Use a nonstick pan with a little coating of oil to produce cheela of moderate size; serve immediately with chutney.

Dietitian’s Recommendation

A diet rich in protein is beneficial to health. Pulses, eggs, oats, almonds, quinoa, lentils, and chicken are all excellent sources of protein, but it is still helpful to know which ones are the healthiest to include in your diet. Similarly, red meats include protein, but they also have a lot of unnecessary fat. Therefore, you should have a protein-rich breakfast like eggs, oats, sprouts, Besan flour, and chickpeas. It is crucial to start the day off well.

The Final Say

Incorporating excellent foods like proteins helps to generate good muscle mass, avoids spiking blood sugar levels, maintains the immune system strong, and makes the body fit and grows muscle mass, all while keeping you active throughout the day.


1. Which protein foods are good for consumption in breakfast?

The breakfast options include things like eggs, sprouts, oats, and fermented foods.

2. What quantity of protein can be consumed in a day?

Protein consumption should be proportional to body weight. A woman who weighs 50 kilogrammes (100 pounds) requires 50 grammes of protein per day.

3. Is red meat good to eat for breakfast?

In addition to the proteins, red meat also delivers fat, which might increase your risk of developing additional health problems, so it is best to avoid eating it for breakfast.

4. Is consumption of excessive protein bad for health?

Well. While on a high-protein or bodybuilding diet, it is important to eat enough fibre-rich meals and water to avoid constipation.

About ToneOp

ToneOp is a platform dedicated to improving and maintaining your good health through a comprehensive range of goal-oriented diet plans and recipes. It also intends to provide value-added content to our consumers. 

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