Protein-Packed Indian Breakfast Recipes for Weight Loss

Table of Contents

1. Moong Dal Cheela

This protein-rich savory pancake made from split yellow moong dal is a popular Indian breakfast choice. It is light, nutritious, and easy to prepare.

2. Paneer Bhurji

Paneer bhurji is a scrambled cottage cheese dish mixed with aromatic spices and vegetables. It's an excellent source of protein and pairs well with roti or paratha.


  • 200g paneer (Indian cottage cheese)
  • 1 onion, finely chopped
  • 1 tomato, finely chopped
  • 1 green chili, finely chopped
  • 1/2 teaspoon turmeric powder
  • 1/2 teaspoon cumin powder
  • 1/2 teaspoon coriander powder
  • Salt to taste
  • 1 tablespoon oil
  • Fresh coriander leaves for garnishing


  • Heat oil in a pan and add chopped onions. Sauté until they turn translucent.
  • Add green chili and sauté for a minute.
  • Add turmeric powder, cumin powder, coriander powder, and salt. Mix well.
  • Add chopped tomatoes and cook until they become soft.
  • Crumble the paneer and add it to the pan. Mix everything together.
  • Cook for another 2-3 minutes until the paneer is heated through.
  • Garnish with fresh coriander leaves.

Tip: You can add other vegetables like bell peppers or spinach to enhance the nutritional value of the dish.

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2. Paneer Bhurji

3. Egg White Omelette

Start your day with a fluffy omelette made from egg whites. Add your favorite veggies and seasonings to create a nutritious and low-calorie breakfast.

Egg white omelette is a delicious and nutritious high protein breakfast option for those aiming for weight loss. In Indian cuisine, it is a popular choice among fitness enthusiasts due to its low-calorie content and high protein value.


  • 4 egg whites
  • 1/4 cup chopped vegetables (such as onions, bell peppers, tomatoes, spinach)
  • Salt and pepper to taste
  • 1 teaspoon olive oil


  1. In a bowl, whisk the egg whites until they become frothy.
  2. Add the chopped vegetables, salt, and pepper to the whisked egg whites.
  3. Heat the olive oil in a non-stick pan over medium heat.
  4. Pour the egg white mixture into the pan and cook for about 2-3 minutes until the edges start to set.
  5. Gently flip the omelette and cook for another 2-3 minutes until it is cooked through.
  6. Transfer the omelette to a plate and serve hot.

This protein-rich omelette can be served with a side of whole wheat toast or a fresh fruit salad for a complete and balanced breakfast.

Enjoy this tasty egg white omelette as part of your weight loss journey, and kickstart your day with a nutritious and filling meal!

3. Egg White Omelette

4. Quinoa Upma

Upgrade your regular upma with quinoa, a complete protein source. This healthy and flavorful dish combines quinoa with vegetables, spices, and nuts.

If you're looking for a delicious and healthy breakfast option that promotes weight loss, then Quinoa Upma is the perfect choice. Upma is a popular South Indian dish made with semolina, but in this recipe, we are replacing it with protein-rich quinoa for an added nutritional boost.


  • 1 cup quinoa
  • 1 tablespoon oil
  • 1 teaspoon mustard seeds
  • 1 teaspoon cumin seeds
  • 1 onion, finely chopped
  • 1 green chili, finely chopped
  • 1 inch ginger, grated
  • 1 carrot, finely chopped
  • 1/2 cup peas
  • 1/2 cup bell peppers, finely chopped
  • A handful of curry leaves
  • 1/2 teaspoon turmeric powder
  • Salt to taste
  • Fresh coriander leaves for garnishing


  1. Rinse the quinoa thoroughly under cold water and drain well.
  2. Heat oil in a pan and add mustard seeds and cumin seeds. Let them splutter.
  3. Add the chopped onion, green chili, and grated ginger. Saute until the onions turn translucent.
  4. Now, add the chopped carrot, peas, bell peppers, and curry leaves. Stir well and cook for a few minutes until the vegetables are slightly tender.
  5. Add turmeric powder and salt. Mix well.
  6. Add the rinsed quinoa and mix everything together. Cook for 2 minutes.
  7. Pour 2 cups of water into the pan and bring it to a boil. Reduce the heat to low, cover the pan, and let it simmer for 15-20 minutes or until the quinoa is cooked and water is absorbed.
  8. Garnish with fresh coriander leaves.
  9. Your protein-rich Quinoa Upma is ready to be served.

Quinoa Upma is not only delicious but also incredibly nutritious. Quinoa is packed with protein, fiber, and essential nutrients, making it an excellent choice for weight loss. This breakfast recipe will keep you full for longer and provide the necessary energy to kick-start your day.

So, why not give this Indian-inspired Quinoa Upma a try and make your breakfast both healthy and satisfying?

4. Quinoa Upma

5. Chickpea Salad

Enjoy a refreshing and protein-packed chickpea salad for breakfast. Combine boiled chickpeas, cucumber, tomatoes, and a tangy dressing to keep you full until lunchtime.


Start your day with this delicious and healthy chickpea salad, which is packed with protein and perfect for weight loss. This Indian-inspired recipe is not only nutritious but also extremely flavorful, making it an excellent choice for breakfast.


  • 1 cup cooked chickpeas
  • 1 cucumber, chopped
  • 1 tomato, diced
  • 1 small red onion, thinly sliced
  • 1 green chili, finely chopped (optional)
  • 1/4 cup chopped fresh cilantro
  • Juice of 1 lemon
  • Salt to taste
  • Black pepper to taste
  • 1 teaspoon chaat masala (optional)


  1. In a large mixing bowl, combine the cooked chickpeas, cucumber, tomato, red onion, green chili, and cilantro.
  2. Add lemon juice, salt, black pepper, and chaat masala (if desired) to the bowl.
  3. Gently toss all the ingredients until well combined.
  4. Let the salad marinate for 10-15 minutes to allow the flavors to blend together.
  5. Once marinated, serve the chickpea salad in a bowl or on a plate.

Nutritional Information

This chickpea salad is not only delicious but also a healthy choice for weight loss. It provides a good amount of protein and essential nutrients. Here is the approximate nutritional information per serving:

  • Calories: 200
  • Protein: 8g
  • Carbohydrates: 30g
  • Fat: 5g
  • Fiber: 7g

Enjoy this high protein breakfast salad as a part of your weight loss journey while satisfying your taste buds with authentic Indian flavors!

5. Chickpea Salad

6. Spinach Smoothie

Blend fresh spinach, Greek yogurt, fruits, and a touch of honey to create a delicious and protein-rich green smoothie. It's a quick and healthy way to kickstart your day.


  • 1 cup spinach leaves
  • 1 banana
  • 1/2 cup Greek yogurt
  • 1 tablespoon chia seeds
  • 1 tablespoon almond butter
  • 1 cup almond milk
  • 1 tablespoon honey (optional)


  1. Wash the spinach leaves thoroughly and place them in a blender.
  2. Peel and slice the banana, then add it to the blender.
  3. Add Greek yogurt, chia seeds, almond butter, and almond milk to the blender.
  4. If desired, add a tablespoon of honey for extra sweetness.
  5. Blend all the ingredients until smooth and creamy.
  6. Pour the spinach smoothie into a glass and serve immediately.

This spinach smoothie is an excellent high protein breakfast option for those looking to lose weight. Spinach is packed with nutrients and low in calories, making it perfect for weight loss. The Greek yogurt and almond butter add protein to keep you feeling full and satisfied. Chia seeds are rich in fiber and omega-3 fatty acids, aiding in digestion and providing a healthy source of fat. This smoothie is also great for an Indian palate with the added option of honey for a touch of sweetness.

6. Spinach Smoothie

7. Oats Idli

Replace the traditional rice idli with a high-fiber oats version. This nutritious South Indian breakfast is low in calories, high in protein, and incredibly satisfying.

If you're looking for a nutritious and delicious breakfast option that can aid in weight loss, try Oats Idli! Oats Idli is a traditional Indian dish that has been modified to be high in protein and low in calories.


  • 1 cup rolled oats
  • 1 cup semolina (sooji)
  • 1 cup plain yogurt
  • 1/2 cup finely chopped vegetables (carrots, peas, bell peppers, etc.)
  • 1/2 teaspoon mustard seeds
  • 1/2 teaspoon cumin seeds
  • 1/2 teaspoon grated ginger
  • A pinch of asafoetida (hing)
  • A few curry leaves
  • 2 tablespoons chopped coriander leaves
  • 1 tablespoon oil
  • 1 teaspoon baking soda
  • Salt to taste


  1. In a pan, heat oil and add mustard seeds, cumin seeds, asafoetida, grated ginger, and curry leaves. Saute for a minute.
  2. Add the finely chopped vegetables and cook until they are tender.
  3. In a bowl, mix the rolled oats, semolina, plain yogurt, salt, and the cooked vegetable mixture. Let it rest for 10-15 minutes.
  4. Add water if necessary to adjust the batter consistency. The batter should be slightly thick yet pourable.
  5. Add baking soda to the batter and mix well.
  6. Grease the idli molds with oil and pour the batter into each mold.
  7. Steam the idlis in a steamer for about 10-15 minutes or until they are cooked through.
  8. Once cooked, let the idlis cool for a few minutes and then gently remove them from the molds.
  9. Garnish with chopped coriander leaves and serve hot with your favorite chutney or sambar.

Oats Idli is a nutritious and fulfilling breakfast option that is low in calories, high in protein, and can aid in weight loss. Enjoy this delicious and healthy Indian breakfast recipe to start your day on a positive note!

7. Oats Idli

Key Takeaways

  • Starting your day with a protein-rich breakfast helps in weight loss and maintaining satiety.
  • These Indian breakfast recipes provide a perfect balance of taste and nutrition.
  • Experiment with different combinations of ingredients to keep your mornings exciting.
  • Choose recipes that incorporate lentils, legumes, eggs, dairy, and whole grains for a complete protein intake.
  • Accompany these recipes with a side of fresh fruits or nuts for added health benefits.
  • Remember to personalize portion sizes according to your calorie requirements.
  • Consult a healthcare professional or a registered dietitian before making any significant dietary changes.


1. Can I prepare these recipes in advance?

Yes, some of these recipes can be prepped in advance and stored in the refrigerator. For example, you can make moong dal cheela batter the night before and cook them in the morning.

2. Are these recipes suitable for vegetarians?

Absolutely! All the mentioned recipes are vegetarian-friendly and packed with plant-based protein sources such as lentils, paneer, quinoa, and chickpeas.

3. Can I substitute ingredients based on personal preferences or dietary restrictions?

Yes, feel free to modify the recipes according to your taste preferences or dietary needs. However, ensure that you maintain a balanced nutritional profile.

high protein breakfast recipes for weight loss indian

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