High Protein Indian Meals You Should Try – Desi, Delicious, and Packed with Power
High Protein Indian Meals You Should Try – Desi, Delicious, and Packed with Power

India has a rich food culture. From spicy curries to comforting dals, there’s a dish for every mood. But when it comes to high protein Indian meals, many people believe that our cuisine lacks good options. That’s not true.

In fact, Indian food offers plenty of protein-rich meals, whether you're a vegetarian or a non-vegetarian. If you're working out, trying to lose weight, or simply want to eat better, these meals can help you reach your health goals. Let’s explore some of the best high protein Indian meals you should try. These are easy to make, taste amazing, and are packed with nutrients your body needs.

Read more: 12 Delicious High-Protein Foods to Eat Daily for a Healthier You

Why Indians Need More Protein in Their Diet

Many people in India are not getting enough protein in their diet. A study by the Indian Market Research Bureau revealed that 9 out of 10 Indians do not consume enough protein daily.

The reasons are simple. We eat more carbs than proteins. Rice, roti, potatoes, and sweets are common in our meals, but protein-rich foods are not as regular. Also, many think that protein is only for bodybuilders. But the truth is, protein is essential for everyone. It helps repair cells, build muscles, and keeps you full for longer.

Know more: How to Pair Indian Food with the Right Alcohol: A Desi Guide to Perfect

Explore Top High Protein Indian Meals

Here are some tasty Indian meals that are rich in protein:

1. Rajma Chawal with Brown Rice

Rajma, or kidney beans, is one of the most loved comfort foods in Indian households. Rich in plant-based protein, it also provides essential nutrients like fiber, iron, and potassium. When combined with brown rice, a whole grain, the dish becomes a complete protein, offering all essential amino acids. A single cup of cooked rajma contains around 15 grams of protein. It's wholesome, hearty, and perfect for lunch or dinner, especially for vegetarians looking to meet their protein needs.

2. Moong Dal Chilla with Paneer Stuffing

Moong dal chilla is a savory Indian pancake made from ground moong dal (split green gram). It's light, easy to digest, and rich in protein. Adding a paneer (cottage cheese) filling boosts its protein content significantly, making it a nutritious meal option for breakfast or dinner. One stuffed chilla can offer up to 18–20 grams of protein. This meal is great for vegetarians, supports muscle health, and keeps you full for longer. Serve it with green chutney or curd.

3. Chicken Tikka with Whole Wheat Roti

Chicken tikka is a popular tandoori-style dish made by marinating boneless chicken in spices and yogurt, then grilling it to perfection. It's low in fat and high in lean protein. When paired with whole wheat roti, it becomes a balanced Indian meal rich in fiber and complex carbs. A serving of chicken tikka can offer up to 30 grams of protein. Ideal for post-workout dinners or weight watchers, it’s delicious, satisfying, and helps build lean muscle mass.

4. Egg Bhurji with Multigrain Toast

Egg bhurji, the Indian version of scrambled eggs, is a quick, spicy, and satisfying meal. Eggs are one of the most complete protein sources, offering all essential amino acids. Cooked with onions, tomatoes, and spices, this dish becomes a flavorful protein powerhouse. Pair it with multigrain toast to add fiber and additional nutrients to your meal. A serving can give you about 12–14 grams of protein. It's perfect for breakfast or a light dinner that’s both tasty and healthy.

5. Soya Chunk Pulao

Soya chunks, also known as nutri nuggets, are often called the vegetarian's answer to meat. With about 52 grams of protein per 100 grams, they're incredibly dense in nutrition. When cooked into a simple pulao with rice, vegetables, and mild spices, soya chunks offer a delicious and high-protein vegetarian meal. This dish is ideal for lunchboxes, gym-goers, or anyone looking to include more plant-based protein in their diet. It’s filling, easy to make, and extremely budget-friendly too.

6. Chole with Quinoa or Bajra Roti

Chole, or spicy chickpea curry, is a North Indian staple that’s not just delicious but also packed with protein and fiber. A cup of cooked chickpeas contains around 15 grams of protein. Pairing chole with quinoa, a complete plant protein, or bajra roti (millet bread) makes it a nutritionally dense and gluten-free meal. This combination is great for improving digestion, maintaining energy, and supporting muscle growth. It’s a smart vegetarian meal choice that doesn’t compromise on taste or health.

7. Fish Curry with Red Rice

Fish like rohu, surmai (kingfish), or salmon are excellent sources of lean protein and omega-3 fatty acids, which are great for heart and brain health. A 100g serving of fish can provide 20–25 grams of high-quality protein. When cooked into a light Indian-style curry and paired with red rice, which has more fiber than white rice, it makes for a wholesome and nutritious meal. It’s ideal for dinner and supports weight loss, muscle recovery, and better metabolism.

8. Methi Thepla with Greek Yogurt

Methi thepla is a flavorful flatbread made with whole wheat flour, fenugreek leaves, and spices, popular in Gujarati cuisine. When served with Greek yogurt, which has nearly double the protein of regular curd, the meal becomes both balanced and protein-rich. A serving of Greek yogurt adds around 10g of protein. Thepla provides fiber, iron, and healthy carbs. Together, they make a great breakfast or lunch, offering satiety, digestive support, and muscle-friendly nutrition in a tasty, traditional format.

Veg vs Non-Veg: Which Has More Protein?

Non-vegetarian options like chicken, eggs, and fish usually have more protein per gram compared to plant-based items. However, vegetarians can still meet their protein goals by combining lentils, dairy, pulses, and whole grains.

For example:

  • 100g chicken breast = 31g protein

  • 100g paneer = 18g protein

  • 1 boiled egg = 6g protein

  • 1 cup cooked dal = 12g protein

With careful planning, both veg and non-veg diets can offer enough protein.

Also check: Is Frozen Food a Health Hero or Hidden Villain? The Shocking Truth Revealed!

Post-Workout Indian Meals That Fuel Gains

After a workout, your muscles need protein to recover. Try these simple Indian meals that are easy to digest and high in protein:

  • Sprouted Moong Salad – Sprouts are easy to prepare and packed with amino acids.

  • Paneer Bhurji Wrap – Quick and filling, perfect for a post-gym snack.

  • Chicken Keema with Ragi Roti – Great balance of protein and fiber.

  • Oats and Dal Khichdi – Comfort food with an added protein punch.

Protein-Loaded Indian Breakfasts

Start your day with a protein-rich breakfast to stay full and energetic:

  • Besan Chilla – Made with gram flour and vegetables, protein-rich and low-fat.

  • Egg Dosa – Traditional dosa with a twist, includes a fried egg inside.

  • Paneer Paratha – Stuffed with protein and calcium.

  • Poha with Peanuts and Sprouts – Add crunch and protein to your regular poha.

The Bottom Line!

Whether you're a gym enthusiast, busy professional, or college student, protein is a must for your daily diet. The good news? You don’t need to rely on boring boiled chicken or expensive protein powders. Indian kitchens already offer a variety of high-protein foods that are delicious, filling, and easy to cook. From dals and pulses to paneer, eggs, chicken, and fish — there's something for every lifestyle and taste. Pair them with whole grains like brown rice, quinoa, or multigrain rotis for a complete meal. With the right choices, your everyday desi meals can fuel your fitness, support your energy, and keep you healthy. So, make your plate colourful, protein-rich, and deeply satisfying — your body will thank you for it.

 
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Why Should You Soak Mangoes Before Eating?
Why Should You Soak Mangoes Before Eating?
 

Mangoes are called the “king of fruits” in India. Their juicy, sweet, and vibrant flavors signal the arrival of summer. As markets and homes brim with these golden delights, a common ritual unfolds in many Indian households: the soaking of mangoes in water before they're enjoyed.

For those unfamiliar, this might appear to be a mere habit passed down through generations. However, this seemingly small step holds significant reasoning beyond just tradition. The practice of soaking mangoes isn't simply an old custom; it's deeply rooted in health benefits. This age-old wisdom, often passed down by mothers and grandmothers, highlights a mindful approach to consuming this beloved fruit, ensuring that every bite is not only delicious but also contributes positively to one's well-being. It’s a testament to how traditional practices often carry profound, practical advantages. Let’s explore why this practice matters and how it can make a difference in your summer diet.

Read more: Top 4 Ways to Use Betel Leaves for Daily Detox

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The Traditional Secret: Why Your Grandma Always Soaked Mangoes

As a child, I would ask my nani why she always put mangoes in a bowl of water before giving them to us. Her answer was Beta, they are garmi wale phal.” In India, there’s a common belief that mangoes increase body heat. Ayurveda, the ancient Indian science of healing, supports this too.

Mangoes are known to be “heat-producing” or “taasir garam” in nature. This means they can raise your body temperature when eaten in large amounts. Soaking them in water helps reduce this effect. It’s believed to balance the heat and make mangoes safer and cooler for the body.

The Science Behind Soaking: Not Just a Ritual

Apart from tradition, there is science behind soaking mangoes. Here are a few reasons why it’s good for you:

  • Removes chemical residue: Soaking helps wash away pesticides and ripening chemicals like calcium carbide from the mango's skin. This reduces your exposure to potentially harmful toxins, ensuring a cleaner fruit.
  • Reduces phytic acid: Mangoes can contain phytic acid, an anti-nutrient that hinders mineral absorption. Soaking helps diminish its levels, allowing your body to better absorb essential nutrients from the fruit.
  • Lowers internal heat: Mangoes are believed to generate body heat, which can cause acne or rashes. Soaking them before eating helps neutralize this effect, preventing heat-related discomfort.
  • Improves digestion: Soaked mangoes become gentler on your stomach. This practice aids digestion, reducing the likelihood of issues like acidity, bloating, and gas after enjoying the fruit.

This small step makes mangoes not only tastier but also gentler on your body.

Know more: What Happens When You Consume 1 Avocado Daily?

Nutrition Facts: What’s Inside a Mango?

Mangoes are packed with nutrition. Here’s what you get from one medium-sized mango:

  • Vitamin A: Great for eyes and skin.
  • Vitamin C: Boosts immunity.
  • Folate: Important for cell growth.
  • Fiber: Helps digestion.
  • Antioxidants: Like beta-carotene, which protect your cells from damage.

Soaking mangoes doesn’t remove or reduce these nutrients. It simply helps your body use them better.

Say Goodbye to Bloating & Breakouts

If you’re someone who often gets bloated or breaks out during mango season, soaking might help. Mangoes, especially when unsoaked, can cause:

  • Heat boils
  • Acne or oily skin
  • Gas and bloating
  • Acidity

Soaking mangoes in water helps cool down their effect on the body. I used to get acne every summer, and ever since I started soaking mangoes, I noticed fewer breakouts. It’s a small trick with a big impact.

Myth vs. Fact: Do Mangoes Really Cause Pimples?

Many people believe that mangoes cause pimples. This isn’t fully true. Pimples happen due to excess oil production and clogged pores. But mangoes can increase body heat, which might trigger oiliness or inflammation for some people.

  • Fact: Soaking mangoes reduces this heating effect.
  • Myth: Eating mangoes alone causes pimples for everyone.

If you’re prone to acne, soaking can make mangoes safer for your skin.

Also check: 15 Incredible Ways Beetroot Boosts Your Health & Wellness

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How to Soak Mangoes the Right Way

It’s simple. Here’s what you should do:

  • Take a large bowl or tub
  • Fill it with room temperature water
  • Place the mangoes fully submerged
  • Leave them for 30 minutes to 2 hours
  • Drain and wipe before cutting

Pro Tip: Some people also add a pinch of salt or turmeric to the water. This can help clean the fruit further and remove more residue.

Soaked vs. Unsoaked Mangoes: What’s the Real Difference?

Let’s compare the two:

Feature

Soaked Mangoes

Unsoaked Mangoes

Body heat

Lowered

Higher

Pesticide residue

Reduced

Possible residue remains

Digestion

Easier

May cause bloating

Acne/skin issues

Less likely

More likely

Taste

Slightly milder

Naturally intense

Soaking doesn’t change the flavor much. It just makes it safer and cleaner to eat.

Check more: 6 Unexpected Benefits of Eating Jackfruit (Kathal) – Nature’s Spiky Surprise!

Use Soaked Mangoes for These Yummy Recipes

Soaked mangoes can be used just like normal mangoes. They blend better, too! Try these recipes:

  1. Mango Smoothie – Blend soaked mango with yogurt, honey, and chia seeds
  2. Mango Lassi – A cooling drink made with curd and cardamom
  3. Aam Panna – A tangy raw mango cooler perfect for heat relief
  4. Mango Salsa – Diced mango with onion, chili, lime, and coriander
  5. Mango Chia Pudding – A great breakfast or snack option

You’ll get the taste you love without the worry of skin or digestion issues.

The Bottom Line!

Soaking mangoes before you dive into their juicy sweetness might seem like a small thing, but it's a tradition that truly pays off. It's not just about a habit; it's about connecting with a timeless practice that brings real benefits. Think of it: this simple soak can actually help your body better absorb the mango's goodness, and for many, it brings a sense of calm and peace of mind knowing they're enjoying their fruit in the best way. Whether you're savoring just one or indulging in a whole batch, taking that moment to let them soak in water is a little ritual that still makes perfect sense in our busy world today. It’s a small step that leads to a much more delightful and wholesome mango experience.

 

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Grilling 101: Everything You Need to Know to Master the Grill
Grilling 101: Everything You Need to Know to Master the Grill
 

Grilling transcends mere cooking; it's an immersive experience. From searing succulent steaks on a leisurely weekend to charring vibrant vegetables for a wholesome dinner, a foundational understanding of grilling basics is key to achieving perfection. This comprehensive guide is designed to transform you into a true grill master, regardless of your current skill level.

We'll meticulously walk you through every essential aspect, ensuring you gain the confidence and expertise to conquer any grilling challenge. Whether you're taking your first tentative steps into the world of open-flame cuisine or seeking to refine existing techniques, this resource offers invaluable insights. Prepare to unlock the secrets to perfectly cooked food, enhanced flavors, and unforgettable culinary moments right in your own backyard. Get ready to elevate your grilling game and impress friends and family with your newfound mastery.

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What is Grilling?

Grilling involves cooking food over direct heat, typically from a flame or hot coals. This method cooks food rapidly, imparting a distinct smoky flavor. The characteristic grill marks often seen on food not only enhance its visual appeal but also contribute to its taste.

Grilling's popularity stems from its ability to lock in flavors while requiring minimal oil. It excels at bringing out the best in both meats and vegetables. Furthermore, it's an excellent choice for outdoor cooking and social gatherings, adding a fun and interactive element to meals. This simple yet effective technique offers a delicious and often healthier way to enjoy a wide variety of dishes.

Grill vs Barbecue: What’s the Difference?

Many people confuse grilling and barbecuing. But they are not the same.

  • Grilling is fast. It uses high heat and is good for small cuts of meat like burgers or chicken breasts. You cook directly over the flame.
  • Barbecuing is slow. It uses low heat over a longer time. It’s better for big cuts of meat like ribs or brisket. Barbecue is usually done with a smoker or covered grill.

So remember: grilling is hot and fast, barbecuing is slow and smoky.

Know more: 6 Unexpected Benefits of Eating Jackfruit (Kathal) – Nature’s Spiky Surprise!

Types of Grilling Techniques

Types of Grilling Techniques

Different grilling methods work for different foods. Here are the main types:

  • Direct Grilling: You place food right over the heat. This is best for quick-cooking foods like hot dogs, burgers, and seafood.
  • Indirect Grilling: You keep the heat on one side and place the food on the other. This is perfect for whole chickens or roasts. It’s slower but cooks more evenly.
  • Reverse Searing: This starts with indirect heat and finishes with direct heat. It gives meat a nice crust while keeping it juicy inside.
  • Smoking: Food is cooked slowly using smoke. This adds a deep, rich flavor. Great for ribs, brisket, and even cheese.
  • Rotisserie Grilling: Food is cooked while turning slowly. Best for whole chickens, lamb legs, or even pineapples.

What Foods Work Best with Grilling?

Almost anything can go on the grill. Here’s what works best:

  • Meats: steaks, burgers, sausages, lamb chops
  • Chicken: breasts, thighs, wings, whole chicken
  • Seafood: prawns, fish fillets, lobsters
  • Vegetables: bell peppers, zucchini, corn, mushrooms
  • Fruits: pineapple, peaches, watermelon slices

Don’t forget to oil the food, not the grill. This helps prevent sticking.

Also check: 7 Healthy Chicken Dishes to Maintain Your Diet

High Protein Indian Meals You Should Try

When to Use Which Grilling Method

  • If you’re short on time, use direct grilling.
  • If you’re cooking a large piece of meat or want slow cooking, go for indirect grilling.
  • Want that perfect steak? Try reverse searing.
  • Planning a Sunday cookout with friends? Add smoking or rotisserie for flavor and fun.

Grilling Equipment You’ll Need

You don’t need fancy tools, but the right ones make it easier:

  • Tongs – for flipping food
  • Spatula – for burgers and fish
  • Grill brush – for cleaning
  • Meat thermometer – for perfect doneness
  • Aluminum foil – for wrapping or indirect cooking

Types of Grills:

  • Gas Grill – easy and fast
  • Charcoal Grill – smoky flavor
  • Electric Grill – great for indoors
  • Pellet Grill – adds wood-fired taste

Choose based on your space, budget, and taste.

Marinades, Rubs, and Sauces

  • Marinades: These soak into the food and add flavor. Use oil, acid (like lemon juice), and herbs. Marinate chicken for at least 30 minutes, beef for up to 4 hours.
  • Dry Rubs: These are spice mixes rubbed directly on the meat. They give a nice crust when grilled.
  • Sauces: Use BBQ sauce, garlic butter, or yogurt-based dips. But add sauces at the end. If added too early, they can burn.

Smart Grilling Tips for Beginners

  • Preheat your grill – it ensures better sear
  • Clean the grates – prevents old food from sticking
  • Use the hand test – hold your hand 5 inches above the heat. If you can’t keep it there for more than 2-3 seconds, it’s hot enough
  • Don’t press the meat – it loses juices
  • Let meat rest after grilling – keeps it juicy

Grill Science: Why Does It Taste So Good?

Grilling creates the Maillard reaction. This is when heat changes the proteins and sugars in food, giving it that brown, crispy crust.

Char marks are not just pretty. They add a smoky, savory flavor. Use a thermometer to check doneness.

Here’s a quick meat temperature guide:

  • Chicken: 75°C
  • Beef (medium): 63°C
  • Fish: 60°C
  • Pork: 71°C

Common Grilling Mistakes to Avoid

  • Flipping too often
  • Not preheating the grill
  • Using cold meat straight from the fridge
  • Adding sauce too early
  • Overcrowding the grill (leads to uneven cooking)

Simple Grilling Menu Ideas

Hosting a party or weekend lunch? Try these:

  • Meat lovers: steaks, chicken wings, lamb skewers
  • Veggie menu: grilled mushrooms, corn, paneer, and stuffed peppers
  • Tropical touch: grilled pineapple or peaches with honey
  • Seafood special: lemon-herb prawns or fish tikka

Make sides like grilled garlic bread or salad for a complete meal.

Final Thoughts

Grilling is surprisingly straightforward once you grasp the fundamentals. Equipped with the right tools, proper technique, and a little patience, you'll soon be preparing grilled masterpieces like a seasoned pro. Don't shy away from experimenting with diverse flavors and culinary styles; that's where the real fun begins! Whether you're whipping up a quick meal for yourself or hosting a lively gathering, grilling elevates the entire food experience, making it more enjoyable and memorable for everyone. So, seize the opportunity this weekend—fire up your grill and embark on a delicious adventure. Your taste buds will undoubtedly thank you for the incredible flavors and the fantastic time spent mastering this rewarding cooking method.

 

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