Are you on the lookout for vegan breakfast options that are not just delicious but also pack a punch of protein? You’re in the right place! Protein is crucial for our overall health, but there’s a lot of hype and confusion about how much we need and where to get it, especially if you’re vegan. Let’s dive into 12 Indian breakfast foods that are high in protein and entirely plant-based. These are regular dishes you might already know and love, with a little extra protein boost.
Importance of Protein in a Vegan Diet
Protein is one of the most important nutrients for maintaining muscle, repairing tissue, and supporting your immune system. It’s often a hot topic among vegans and non-vegans alike, with the classic question, “Where do you get your protein?” The good news is, plant-based sources can absolutely provide all the protein you need, as long as you eat a balanced and varied diet.
Common Misconceptions About Plant-Based Protein
One big myth is that plant proteins are inferior because they’re often “incomplete,” meaning they don’t contain all nine essential amino acids. However, by eating a variety of plant-based foods throughout the day, you can easily get a complete protein profile. Plus, plant proteins come with added benefits like fiber and lower levels of saturated fats and sodium.
1. Besan Chilla
Protein Content: 22g per 100g
Besan chilla is a savory pancake made from gram flour (besan), mixed with spices and vegetables. It’s quick to make and super nutritious. Besan chilla is a quick, savory pancake loaded with flavors from spices and vegetables. It’s versatile, and you can mix in your favorite veggies or even protein-rich ingredients like green moong flour.
Tips to Enhance Protein
Want to boost the protein even more? Add green moong flour or soy flour to the batter. You can also make it into a chilla roll with hummus and sautéed garlic mushrooms for a delicious twist.
2. Mattar Poha
Protein Content: Up to 26g per 100g
Mattar poha is a delightful dish made with flattened rice, peas, onions, and spices. It’s light yet filling. This comforting dish combines flattened rice with green peas and groundnuts, offering a nice crunch and an extra protein boost. It’s a light yet satisfying breakfast that’s easy to prepare.
Tips to Enhance Protein
Swap the potatoes for peas to up the protein content, and top it with groundnuts. Serve it with a side of almond feta cheese for an extra protein kick. This comforting dish combines flattened rice with green peas and groundnuts, offering a nice crunch and an extra protein boost. It’s a light yet satisfying breakfast that’s easy to prepare.
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3. Thalipeeth
Diverse Protein Profile
Thalipeeth is a multi-flour flatbread that’s a great way to incorporate various protein sources into one meal. It’s hearty, with a nutty flavor and can be enjoyed with a side of protein-rich curd.
Tips to Enhance Protein
Enjoy it with a side of soy or groundnut curd. These additions not only complement the dish but also ramp up the protein content.
4. Khaman Dhokla
Protein Content: 22g per 100g
Khaman dhokla is a savory cake made from gram flour. It’s spongy, flavorful, and packed with protein. Khaman dhokla is a spongy, savory steamed cake that’s a popular snack in Gujarat. Adding green moong flour makes it even more protein-packed while keeping it fluffy and delicious.
Tips to Enhance Protein
Mix some green moong flour into the batter before steaming. This simple addition boosts the protein content significantly.
5. Pao Tonak/Misal Pav
Protein Content: 8g per 100g
Pao tonak and misal pav are hearty lentil-based dishes served with bread (pav). Tonak uses red cowpeas or dry green peas, while misal is made from moth beans. These lentil-based dishes are typically served with bread, making them a wholesome, filling breakfast. The use of beans like red cowpeas and moth beans provides a good protein kick.
Tips to Enhance Protein
Sprouting the beans before cooking can increase the bioavailable nutrients, making these dishes even more nutritious.
6. Adai/Dal Dosa
Protein Content: High in Various Lentils
Adai, or dal dosa, is a savory pancake made from a mix of soaked lentils like toor (pigeon peas), channa (Bengal gram), and yellow moong. Adai is a thicker, heartier dosa made with a blend of lentils and rice. It’s rich in protein from the variety of lentils used, and adding sprouted moong enhances its nutritional value.
Tips to Enhance Protein
Try replacing yellow moong with sprouted green moong to increase the protein content to a whopping 32g per 100g.
7. Pesarattu
Protein Content: 23g per 100g
Pesarattu is a cousin of adai, made with whole green moong and spices. It’s a staple in many South Indian households. Pesarattu, or green moong dosa, is a protein-rich variation of dosa that’s crisp and flavorful. Soaking and grinding whole green moong gives it a unique taste and a high protein content.
Tips to Enhance Protein
Use sprouted green moong to further boost the protein content. It’s simple, tasty, and incredibly healthy.
8. Ragi Mudde
Protein Content: 13g per 100g
Ragi mudde, or finger millet balls, are typically enjoyed with a side of liquid gravy like saaru. Ragi mudde is a traditional South Indian dish made from finger millet. It’s a staple in Karnataka and pairs well with spicy gravies, offering a wholesome, nutritious breakfast option.
Tips to Enhance Protein
Add lentils to the gravy side dish for an extra protein punch. It’s a traditional favorite with a modern twist.
9. Millet Idli
Protein Content: Up to 12g per 100g
Millet idli is a variation of the classic idli, substituting rice with nutrient-rich millets. Millet idlis are a healthier twist on the classic South Indian idli, replacing rice with millets. This makes them a great source of protein and adds a nutty flavor to the soft, steamed cakes.
Tips to Enhance Protein
Serve these idlis with a roasted peanut and coconut chutney to make your breakfast even more protein-rich.
10. Puttu Kadala Curry
Protein Content: 9g per 100g
Puttu is a steamed rice cake served with kadala curry, a spicy chickpea dish. Together, they provide a balanced breakfast with a good amount of protein and fiber.
Tips to Enhance Protein
Use sprouted Bengal gram in the curry for a higher protein content and better nutrient absorption.
11. Masala Vadai
Protein Content: 13g per 100g
Masala vadai, also known as paruppu vadai, are crispy fritters made from channa dal. Masala vadai, or paruppu vadai, are crispy, spicy lentil fritters that are perfect as a snack or part of a larger breakfast spread. Baking them can make them healthier while retaining their crunch.
Tips to Enhance Protein
For a healthier version, bake the vadai instead of frying. They’re just as tasty and better for you.
12. Sindhi Koki/Mattar Paratha
Diverse Protein Sources
Sindhi koki is made from whole wheat and gram flour, while mattar paratha is stuffed with a spicy peas filling. Sindhi koki and mattar paratha are flavorful, stuffed flatbreads. The addition of protein-rich ingredients like peas or gram flour makes them a hearty and satisfying breakfast choice.
Tips to Enhance Protein
Mix peanut butter into the dough for an unexpected but delicious protein boost.
Conclusion
Eating a balanced plant-based diet can easily meet your protein needs. These 12 Indian breakfast dishes are perfect examples of how you can enjoy a variety of delicious, nutritious, and protein-rich meals without any animal products. So, give these recipes a try and start your day with a healthy, satisfying breakfast!
