Anisha Sahu
Breakfast is often called the most important meal of the day. It gives your body the kickstart it needs after a long night’s fasting period. Your breakfast provides essential nutrients required for healthy body functioning. A protein-rich breakfast is a must. It aids in boosting metabolism, limits your sugar levels from spiking, and keeps you fuller for a longer time, thereby subsiding your cravings throughout the day. It assists in fast muscle repair whilst maintaining strength and energy.
However, considering the bustling lives we live, we often tend to skip our breakfasts. To solve your problem here are innovative protein-rich breakfast ideas for you:
8 Protein-Rich Breakfast Ideas You Must Try
- Sprouts Cheela
If you’re bored having rotis and cornflakes every day for breakfast this recipe might become your next favorite. A sprouts cheela is a savory pancake made from a batter of gram flour, pasted sprouts (green moong), and necessary spices. Alternatively, you can also add suji (semolina seeds) to the batter or simply have Suji Cheela.
Protein Profile: 4.2g per 100g
Preparation Time: 20 mins
Protein Tip: Add vegetables to increase your fiber intake. Use less oil when frying the cheela. You can serve it with homemade coriander chutney or any pickle of your choice.
- Moong Dal Idli
Dal as we know is a rich source of protein.
Soak moong dal overnight and make it into a thick batter. You can also add rice or urad dal batter to this already existing batter as per your choice. Brush the base of the idli cooker lightly with oil. Next, pour the batter into the idli cooker. Steam this well for 12-15 minutes. And voila, your Moong Dal Idli is ready!
Protein Profile: 2.7g per 100g
Preparation Time: 20 mins
Protein Tip: You can add veggies of your choice to the idli batter. You can add this to your protein-rich meal plans by serving this as a snack. Quickly saute the idlis in oil with mustard seeds, curry leaves, and asafoetida. Enjoy this with coconut chutney or sambar.
- Quinoa Upma
A healthy and western twist to the South Indian breakfast item. Usually made with semolina seeds (suji). This version of upma is made with quinoa with necessary seasonings and spices, nuts (optional), and lots of vegetables. These protein-rich breakfast ideas will keep you full for hours. You can serve this hot or carry it in your lunch box and eat it after hours. It still tastes amazingly great.
Protein Profile: 4.4g per 100g
Preparation Time: 25 mins
Protein Tip: Add a ghee tadka of mustard seeds, curry leaves, dal, dry red chilies, and onions to your quinoa upma. This is also gluten-free and rich in fiber enhancing digestive health and heart health.
- Egg Bhurji With Vegetables
What’s more quicker and fun to make than eggs, right? You can get as creative as you want. This desi version of scrambled eggs will satisfy your tastebuds and is rich in protein content. In a pan, add oil/butter, fry chopped garlic, ginger, green chilies with diced onions, tomatoes, and necessary spices. Add the eggs to this. Beat them and fry till the eggs are cooked, keeping them soft and spongy. You can garnish it with coriander leaves for that extra color and taste.
Protein Profile: 13g per 100g
Preparation Time: 15 mins
Protein Tip: Serve the egg bhurji with a multigrain paratha, roti, or vada pav. You can add Paneer bhurji to the protein-rich breakfast ideas list, a great vegetarian alternative to anda bhurji.
- Chana Chaat
Who doesn’t love a good chaat? A healthy homemade chaat is the best substitute for your street food cravings. This spicy, tangy, and healthy version of chaat has high protein, and rich in antioxidants, and abounds in fiber. Toss boiled/ soaked chana with chopped onions, tomatoes, green chilies, tamarind chutney, spices like chaat masala, black salt, amchur powder, and chili powder. Give all the ingredients a good mix. You can garnish it with pomegranate arils.
Protein Profile: 19g per 100g
Preparation Time: 15 mins
Benefits: This is a great post-workout meal as it helps with muscle repair. It can be included in a weight loss diet as well for improving metabolism. This quick recipe without any hassle can be made with minimal ingredients.
- Oats Dosa
Desi oats dosa (crepes) are made with a batter of oats flour, spices, herbs, and rava. They are filling, thin, and easy to make. Oats are widely known as a great source of protein and amino acids. You can also make the traditional dosa batter made up of rice and dal flour fermented overnight.
Protein Profile: 11-13g per 100g
Preparation Time: 10 mins
Protein Tip: To the dosa batter you can add vegetables to make it more nutritious. Serve these crispies with a spicy garlic chutney or coconut on the side.
- Paneer Paratha
Being the most preferred paratha after Aloo paratha it does have its way of filling our tummies and hearts alike! Paneer being a dairy product is high in protein and fats. To make the paratha stuffing— to a bowl of crushed paneer, add finely chopped onions, green chilies, ajwain, spices, and coriander. Mix it all. Add small balls of this stuffing to your paratha dough rolled out flat. Fry it with ghee/oil and indulge in it! *For non-dairy eaters, you can use soybean as an alternative to paneer*
Protein Profile: 18-20g per 100g
Preparation Time: 30 mins
Protein Tip: You can add cheese to your paneer paratha for more protein. Have it with curd or spicy pickles on the side.
- Chia Pudding
This is a great vegan, healthy, and efficient breakfast option. You can get as creative as you want with chia seeds and make your own protein-rich breakfast ideas. Soak the chia seeds in milk/juice/yogurt or water overnight or for at least two hours. Chia seeds when soaked become gelatinous by absorbing the liquid and resulting in a pudding-like texture. To this add your favorite toppings— fruits, nuts, sunflower/ pumpkin seeds. You can also add sweeteners and syrups as per your taste.
Protein Profile: 17g per 100g
Preparation Time: 10 mins
Protein Tip: Chia seeds are a superfood with many health benefits. These tiny seeds fit right into your protein-rich meal plans. They are packed with nutrients and are a great source of protein, fiber, and omega-3 fatty acids.
Protein helps with muscle building, tissue repair, good digestion, and improving skin and overall health. These recipes fit right into your desi kitchen and at the same time make your tummy happy! The ingredients are available easily, and require less time to prep. So there you go with a list of quick and healthy protein-rich breakfast ideas. Go ahead and conquer the day!
Also Read :- Immunity-Boosting SuperfoodsHealthy Eating
Zuraen
Sakshi Goutam
