Protein-Rich Indian Breakfast Recipes for Weight Loss Diet

Table of Contents

  1. Moong Dal Chilla
  2. Egg Bhurji
  3. Paneer Paratha
  4. Sprouts Salad
  5. Quinoa Upma
  6. Oats Idli
  7. Soya Paratha

1. Moong Dal Chilla

Moong Dal Chilla is a savory pancake made from ground moong dal (split green gram) batter. It's a rich source of protein and can be customized with various vegetables and spices for added flavor.

2. Egg Bhurji

Egg Bhurji is a popular Indian breakfast dish made with scrambled eggs, onions, tomatoes, and spices. Eggs are a fantastic source of high-quality protein and can be enjoyed with whole wheat bread or roti.

Egg Bhurji is a popular and protein-rich Indian breakfast recipe that is perfect for weight loss diets. It is made by scrambling eggs with onions, tomatoes, and a blend of aromatic spices. This delicious and nutritious dish provides a good balance of essential nutrients, including high-quality protein, vitamins, and minerals.

Ingredients

  • 3 eggs
  • 1 onion, finely chopped
  • 1 tomato, finely chopped
  • 1 green chili, finely chopped
  • 1 teaspoon ginger-garlic paste
  • 1/2 teaspoon turmeric powder
  • 1/2 teaspoon cumin powder
  • 1/2 teaspoon red chili powder
  • Salt to taste
  • 1 tablespoon oil
  • Fresh coriander leaves, chopped (for garnish)

Instructions

  1. In a pan, heat oil and add the chopped onions. Sauté until they turn golden brown.
  2. Add the ginger-garlic paste and green chili. Sauté for a minute.
  3. Now, add the chopped tomatoes, turmeric powder, cumin powder, red chili powder, and salt. Cook until the tomatoes become soft.
  4. Crack the eggs directly into the pan and scramble them with the tomato mixture. Cook until the eggs are fully cooked.
  5. Garnish with freshly chopped coriander leaves.
  6. Serve hot with whole wheat bread or roti.

Benefits

Egg Bhurji is a fantastic breakfast option for weight loss due to its high protein content. Protein helps in maintaining muscle mass, promotes satiety, and boosts metabolism. Additionally, eggs are rich in vitamins A, B, D, and E, as well as minerals like iron, calcium, and zinc, making it a nutritious choice.

2. Egg Bhurji

3. Paneer Paratha

Paneer Paratha is a delicious flatbread stuffed with crumbled paneer (Indian cottage cheese) mixed with herbs and spices. Paneer is a great source of protein and calcium, making this dish both nutritious and satisfying.

4. Sprouts Salad

A sprouts salad is a refreshing combination of various sprouts like mung bean, chickpeas, and lentils tossed with crunchy vegetables, lemon juice, and chaat masala. Sprouts are an excellent plant-based protein option and help in weight loss due to their low calorie and high fiber content.

Looking for a protein-packed breakfast recipe that aids weight loss? Try the Sprouts Salad!

Ingredients:

  • 1 cup mixed sprouts (moong beans, chickpeas, etc.)
  • 1 small onion, finely chopped
  • 1 tomato, finely chopped
  • 1 cucumber, finely chopped
  • 1 carrot, grated
  • Juice of 1 lemon
  • Salt and pepper to taste
  • Fresh coriander leaves, chopped

Instructions:

  1. Rinse the mixed sprouts thoroughly and soak them overnight.
  2. Drain the water and rinse them again the next morning.
  3. In a mixing bowl, combine the sprouts, chopped onion, tomato, cucumber, and grated carrot.
  4. Add the lemon juice, salt, and pepper according to your taste preferences.
  5. Toss everything together until well-mixed.
  6. Garnish with fresh coriander leaves.
  7. Your protein-rich Sprouts Salad is ready to be served.

This nutritious and delicious salad is perfect for your weight loss diet. The sprouts provide an excellent source of plant-based protein, while the veggies add essential vitamins and minerals.

Include this Sprouts Salad in your breakfast routine to kickstart your day with a healthy and fulfilling meal.

4. Sprouts Salad

5. Quinoa Upma

Quinoa Upma is a wholesome and protein-packed breakfast made with quinoa, mixed vegetables, and Indian spices. Quinoa is a complete protein source and contains all essential amino acids necessary for our body's proper functioning.

Quinoa Upma is a delicious and nutritious Indian breakfast dish that is packed with protein and is perfect for those following a weight loss diet. This dish combines the goodness of quinoa, a superfood grain, with a variety of flavorful ingredients to create a satisfying and healthy meal.

Ingredients:

  • 1 cup quinoa
  • 1 tablespoon oil
  • 1 teaspoon mustard seeds
  • 1 teaspoon cumin seeds
  • 1 small onion, finely chopped
  • 1 green chili, chopped
  • 1/4 cup carrots, finely chopped
  • 1/4 cup green peas
  • 1/4 cup bell peppers, finely chopped
  • 1/4 teaspoon turmeric powder
  • 1/4 teaspoon red chili powder
  • Salt to taste
  • Fresh coriander leaves, chopped

Instructions:

  1. Rinse the quinoa thoroughly under running water.
  2. In a pan, heat the oil and add mustard seeds and cumin seeds. Allow them to crackle.
  3. Add the chopped onions and green chili. Saute until onions turn translucent.
  4. Add the chopped vegetables (carrots, green peas, bell peppers) and cook for a few minutes until they become tender.
  5. Add the rinsed quinoa to the pan and mix well with the vegetables.
  6. Add turmeric powder, red chili powder, and salt. Mix everything together.
  7. Pour water into the pan, cover, and let it cook for around 15-20 minutes or until the quinoa is cooked and the water is absorbed.
  8. Garnish with freshly chopped coriander leaves and serve hot.

Quinoa Upma can be enjoyed as a standalone breakfast or can be served with a side of coconut chutney or yogurt. It provides a healthy dose of protein, fiber, and essential nutrients, making it an excellent choice for weight loss diets.

5. Quinoa Upma

6. Oats Idli

Oats Idli is a nutritious twist to the traditional South Indian idli. Made with a combination of oats, urad dal, and other ingredients, it offers a good amount of protein and dietary fiber, aiding in weight loss.

Oats Idli is a nutritious and protein-rich breakfast option that can be enjoyed as part of a weight loss diet. Idli is a traditional South Indian dish made from fermented rice and lentil batter, but this variation uses oats as a healthy substitute. Oats are known for their high fiber content and provide a range of essential nutrients.

Ingredients:

  • 1 cup oats
  • 1/2 cup semolina (rava)
  • 1/2 cup yogurt
  • 1/4 cup grated carrot
  • 1/4 cup chopped coriander leaves
  • 1/4 cup green peas
  • 1/4 teaspoon mustard seeds
  • 1/4 teaspoon cumin seeds
  • 1/4 teaspoon baking soda
  • Salt to taste
  • Water as needed
  • Oil for greasing

Instructions:

  1. Heat oil in a pan and add mustard seeds and cumin seeds. Allow them to crackle.
  2. Add green peas and grated carrot to the pan. Sauté for a few minutes until they become slightly tender.
  3. In a mixing bowl, combine oats, semolina, yogurt, and the sautéed vegetables. Mix well.
  4. Add water gradually to form a thick batter. Ensure there are no lumps.
  5. Add baking soda and salt to the batter. Mix thoroughly.
  6. Allow the batter to rest for 10-15 minutes to ensure proper fermentation.
  7. Grease the idli moulds with oil and pour the batter into each mould.
  8. Steam the idlis in a steamer for about 10-12 minutes or until a toothpick inserted comes out clean.
  9. Once done, remove the idlis from the moulds and let them cool slightly before serving.
  10. Garnish with fresh coriander leaves and serve hot with chutney or sambar.

These delicious and nutritious oats idlis make for a perfect protein-rich breakfast option, especially for those following a weight loss diet. The high fiber content in oats helps in promoting satiety and aids in weight management. Enjoy this traditional Indian dish with a healthy twist to start your day on a wholesome note!

6. Oats Idli

7. Soya Paratha

Soya Paratha is a healthy flatbread stuffed with a flavorful filling of soya granules, onions, and spices. Soya is rich in plant-based protein and is highly recommended for weight loss diets due to its low-fat content and high nutrient value.

Soya Paratha is a delicious and nutritious breakfast option for those following a weight loss diet. This protein-rich Indian recipe provides essential nutrients while helping to keep you full and satisfied throughout the day.

Ingredients:

  • 1 cup whole wheat flour
  • 1/2 cup soya granules
  • 1 onion, finely chopped
  • 1 green chili, finely chopped
  • 2 tablespoons fresh coriander leaves, chopped
  • 1/2 teaspoon turmeric powder
  • 1/2 teaspoon red chili powder
  • 1/2 teaspoon cumin powder
  • Salt to taste
  • Water as required
  • 1 teaspoon oil

Instructions:

  1. In a bowl, mix the whole wheat flour, soya granules, onion, green chili, coriander leaves, turmeric powder, red chili powder, cumin powder, and salt.
  2. Add water gradually and knead the mixture to form a smooth dough. Set it aside for 15-20 minutes.
  3. Divide the dough into equal-sized portions and roll each portion into a paratha.
  4. Heat a tawa or non-stick pan and cook the paratha on both sides until golden brown, applying oil as required.
  5. Serve the hot and delicious Soya Paratha with yogurt, pickle, or any chutney of your choice.

This Soya Paratha is not only tasty but also a healthy option for weight loss. It is packed with proteins from soya granules and fiber from whole wheat flour, keeping you full for longer durations. Make it a part of your balanced diet to achieve your weight loss goals while enjoying a delicious Indian breakfast!

7. Soya Paratha

Key Takeaways

  • Include protein-rich breakfast recipes in your weight loss diet to boost metabolism and keep you feeling fuller for longer.
  • Moong Dal Chilla, Egg Bhurji, and Paneer Paratha are excellent options for a protein-packed start to your day.
  • Sprouts salad, Quinoa Upma, Oats Idli, and Soya Paratha provide a healthy balance of nutrients while aiding in weight loss.
  • Experiment with different combinations of vegetables and spices to add variety and enhance the flavor of your breakfast dishes.

FAQ

Q: Are these breakfast recipes suitable for vegetarians?

A: Yes, all the mentioned recipes are suitable for vegetarians and provide ample protein from vegetarian sources.

Q: Can these recipes be enjoyed by people with gluten intolerance?

A: Most of the recipes can be made gluten-free by substituting ingredients like wheat flour with gluten-free alternatives like chickpea flour, rice flour, or millet flour.

Q: Can I prepare these recipes in advance?

A: Yes, many of these recipes can be prepared in advance and stored in the refrigerator for a few days. This makes it easier to follow your weight loss diet plan without compromising on taste or nutrition.

protein rich indian breakfast recipes for weight loss diet

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