5 Delicious High-Protein, High-Fiber Indian Breakfasts to Kickstart Your Day

Protein and fiber are essential for overall health, and many foods rich in these nutrients also provide a range of vitamins and minerals. Proteins are the building blocks for bones, muscles, cartilage, skin, and blood. Dietary fiber adds bulk to the diet, making you feel full faster, aiding digestion, and helping with weight management. Starting your day with a high-protein, high-fiber breakfast can help you meet your nutrition goals and keep you energized and satisfied throughout the morning.

Here are five delicious and nutritious Indian breakfast options to kickstart your day:

1. Moong Dal Chilla

Ingredients:

• 1 cup moong dal (split green gram), soaked overnight
• 1/4 cup chopped onions
• 1/4 cup chopped tomatoes
• 1/4 cup chopped coriander leaves
• Salt to taste
• Spices (cumin, turmeric, red chili powder)
• 1 teaspoon oil for cooking

Nutritional Benefits:

Moong dal is an excellent source of plant-based protein and fiber. A serving of moong dal chilla provides around 10-12 grams of protein and 8 grams of fiber. The added vegetables contribute additional vitamins and minerals.

Preparation:

1. Grind the soaked moong dal into a smooth batter, adding water as needed.
2. Mix in the chopped onions, tomatoes, coriander leaves, salt, and spices.
3. Heat a non-stick pan and add a little oil.
4. Pour a ladleful of batter onto the pan and spread it like a pancake.
5. Cook until both sides are golden brown and serve hot.

Also Read: Will Jowar Roti Be a Stable Food Item for Diabetes Patients?

2. Vegetable Upma

Ingredients:

• 1 cup semolina (sooji/rava)
• 1/2 cup mixed vegetables (carrots, peas, beans)
• 1 onion, finely chopped
• 1 teaspoon mustard seeds
• 1 teaspoon urad dal
• 1 tablespoon oil or ghee
• Curry leaves
• Salt to taste
• 2 cups water

Nutritional Benefits:

Semolina is rich in protein and fiber. Adding vegetables enhances the fiber content and provides essential vitamins and minerals. A serving of vegetable upma provides about 8 grams of protein and 5 grams of fiber.

Preparation:

1. Dry roast the semolina until it turns light golden and set aside.
2. In a pan, heat oil or ghee and add mustard seeds, urad dal, and curry leaves.
3. Add onions and sauté until they turn translucent.
4. Add the mixed vegetables and cook until tender.
5. Pour in the water, add salt, and bring to a boil.
6. Gradually add the roasted semolina while stirring continuously to avoid lumps.
7. Cook until the water is absorbed and the upma is fluffy.

3. Paneer Bhurji with Whole Wheat Toast

Ingredients:

• 200 grams paneer (cottage cheese), crumbled
• 1 onion, finely chopped
• 1 tomato, finely chopped
• 1 green chili, finely chopped
• 1/4 cup green peas (optional)
• Spices (turmeric, red chili powder, garam masala)
• Salt to taste
• 1 tablespoon oil
• 2 slices of whole wheat bread

Nutritional Benefits:

Paneer is a rich source of protein and calcium. When combined with whole wheat toast, it provides additional fiber. A serving of paneer bhurji with toast offers around 20 grams of protein and 6 grams of fiber.

Preparation:

1. Heat oil in a pan and sauté the onions until golden brown.
2. Add green chilies, tomatoes, and green peas, and cook until the tomatoes are soft.
3. Add the spices and salt, and mix well.
4. Stir in the crumbled paneer and cook for a few minutes.
5. Serve hot with whole wheat toast.

4. Dalia (Broken Wheat Porridge) with Milk and Nuts

Ingredients:

• 1 cup dalia (broken wheat)
• 2 cups milk
• 1/4 cup mixed nuts (almonds, walnuts, cashews)
• 1 tablespoon honey or jaggery (optional)
• 1/4 teaspoon cardamom powder

Nutritional Benefits:

Dalia is high in fiber and provides a good amount of protein. Nuts add healthy fats, protein, and additional fiber. A bowl of dalia with milk and nuts offers around 10 grams of protein and 5 grams of fiber.

Preparation:

1. Dry roast the dalia until it turns light brown.
2. Boil the milk in a pan and add the roasted dalia.
3. Cook until the dalia is soft and the mixture thickens.
4. Add mixed nuts, honey or jaggery, and cardamom powder.
5. Serve warm.

5. Besan (Gram Flour) Cheela

Ingredients:

• 1 cup besan (gram flour)
• 1/4 cup chopped onions
• 1/4 cup chopped tomatoes
• 1/4 cup chopped coriander leaves
• Spices (cumin, turmeric, red chili powder)
• Salt to taste
• 1 teaspoon oil for cooking

Nutritional Benefits:

Besan is a high-protein, high-fiber flour made from chickpeas. A serving of besan cheela provides about 10 grams of protein and 6 grams of fiber. Adding vegetables enhances the nutritional value.

Preparation:

1. Mix the besan with water to make a smooth batter.
2. Add chopped onions, tomatoes, coriander leaves, salt, and spices.
3. Heat a non-stick pan and add a little oil.
4. Pour a ladleful of batter onto the pan and spread it like a pancake.
5. Cook until both sides are golden brown and serve hot.

Also Read: Which one has more Nutritional Benefits: Oats or Dalia?

Conclusion

A high-protein, high-fiber breakfast is beneficial for your overall health, providing you with the energy and nutrients needed to start your day right. These five Indian breakfast options are not only nutritious but also delicious and easy to prepare, helping you maintain steady blood sugar levels, improve blood lipid profiles, and manage your weight effectively. Incorporate these breakfasts into your daily routine to enjoy their health benefits and keep your mornings energized.