Introduction
If you’re searching for a high-protein Indian breakfast recipe that’s light, quick, and incredibly nutritious, this protein-rich poha recipe is the perfect choice. Traditional poha gets a tasty upgrade with paneer, sprouts, nuts, and soy granules; turning it into a balanced meal ideal for weight loss, muscle gain, or clean eating.
Why Poha is Good for Breakfast?
Poha is one of India’s most loved breakfast dishes because it is:
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Light, easy to digest, and quick to cook
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Low in calories yet filling
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Naturally gluten-free
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Easily customizable with protein-rich ingredients like paneer, peanuts, sprouts, tofu, or soy granules
Ingredients You Need
For 2 servings:
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1 cup thick poha, rinsed
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½ cup crumbled paneer (or tofu for vegan option)
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¼ cup boiled sprouts (moong or mixed)
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¼ cup soaked soy granules protein
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2 tbsp peanuts
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1 small onion, chopped
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1 small tomato, chopped
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1 green chilli, chopped
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½ tsp mustard seeds
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½ tsp turmeric powder
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1 tbsp lemon juice
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1 tbsp oil
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Salt to taste
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Fresh coriander for garnish
Steps to Follow
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Rinse poha under running water, drain, and keep aside for 5 minutes.
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Soak soy granules in hot water for 5–7 minutes. Squeeze out excess water.
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Heat oil in a pan. Add mustard seeds and let them splutter.
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Add chopped onions and green chilli. Sauté until translucent.
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Mix in tomatoes, turmeric, and salt. Cook for 1–2 minutes.
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Add peanuts, sprouts, and soaked soy granules. Stir fry for 2 minutes.
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Add the softened poha and gently mix until everything is combined.
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Add crumbled paneer and cook for another minute.
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Turn off the flame. Add lemon juice and fresh coriander.
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Serve warm as a protein-packed poha with nuts and sprouts.
Conclusion
This vegetarian protein breakfast poha is ideal for anyone who wants a quick, nutritious morning meal without compromising taste. From paneer, soy granules, and sprouts to peanuts, every ingredient boosts the protein content, making it one of the best high-protein Indian breakfast recipes for busy mornings.
Frequently Asked Questions
Q1. Which Indian breakfasts are high in protein?
Dosa with paneer filling, besan chilla, dal cheela, sprouts salad, paneer bhurji, upma with lentils, tofu bhurji, and protein-rich poha recipe versions are all high in protein.
Q2. How can I make poha richer in protein?
Add paneer, tofu, sprouts, soy granules, peanuts, nuts, or lentils to increase protein content and make healthy poha with paneer or sprouts.
Q3. What are some protein-packed vegetarian Indian breakfast options?
Moong dal chilla, besan chilla, idli with sambar, oats upma, paneer paratha, masala omelette alternative tofu bhurji, and poha made with sprouts and peanuts.
Q4. Can paneer or sprouts add protein to traditional Indian breakfasts?
Absolutely. Both paneer and sprouts are excellent protein sources and can be added to dishes like poha, upma, sandwiches, dosas, and parathas.
Q5. What are the health benefits of protein-rich breakfasts in India?
They support muscle repair, weight loss, stable energy, reduced cravings, and improved metabolism.
Q6. How can I incorporate lentils or dals into breakfast recipes?
Use them in chilla batter, add cooked dal to upma, make dal idlis, or mix lentils into high-protein Indian breakfast recipes like savory oats or khichdi.
Q7. Are there easy Indian recipes for weight loss that are high in protein?
Yes, moong dal chilla, paneer bhurji, oats dosa, sprouts poha, dal upma, tofu wraps, and how to make protein poha versions are great options.
Q8. What are some quick Indian breakfast ideas with high protein content?
Paneer poha, soy upma, dal dosa, chilla, sprouted moong salad, tofu wraps, and peanut-oats bowls.
Q9. How much protein should I aim for in an Indian breakfast?
Aim for 15–25 grams of protein depending on your goals, activity level, and diet.
Q10. Are there vegan and gluten-free Indian breakfasts high in protein?
Yes, tofu poha, sprouted moong salad, besan chilla, dal chilla, quinoa upma, and soy granule poha are both vegan and gluten-free.
