MacroArc18 High-Protein Vegetarian Indian Dishes (With Numbers)
You don't need protein powder to hit your protein target on a vegetarian Indian diet. These everyday dishes do the heavy lifting.
The table ranks common vegetarian dishes by protein per serving. The last column, protein per 100 kcal, shows how “protein-dense” each dish is: the higher it is, the more protein you get for the calories you spend.
| Dish | Serving | Calories | Protein | Carbs | Fat | Protein per 100 kcal |
|---|---|---|---|---|---|---|
| Paneer-stuffed chilla | 1 chilla (212 g) | 436 kcal | 24.3 g | 40.7 g | 18.9 g | 5.6 g |
| Besan gatte curry | 1 bowl (256 g) | 484 kcal | 19.8 g | 41.6 g | 27.4 g | 4.1 g |
| Matar paneer | 1 bowl (277 g) | 374 kcal | 18.3 g | 25.8 g | 21.5 g | 4.9 g |
| Moong dal chilla (stuffed) | 1 chilla (227 g) | 352 kcal | 15.9 g | 44.2 g | 11.6 g | 4.5 g |
| Kadhai paneer | 1 bowl (318 g) | 344 kcal | 13.8 g | 23.4 g | 21.7 g | 4.0 g |
| Soyabean curry | 1 bowl (120 g) | 196 kcal | 12.5 g | 8.1 g | 12.2 g | 6.4 g |
| Palak paneer | 1 bowl (296 g) | 230 kcal | 11.9 g | 13.1 g | 14.1 g | 5.2 g |
| Dal makhani | 1 bowl (353 g) | 262 kcal | 11.7 g | 28.1 g | 10.8 g | 4.5 g |
| Peanut raita | 1 bowl (123 g) | 184 kcal | 10.5 g | 11.4 g | 11.0 g | 5.7 g |
| Quinoa khichdi | 1 bowl (318 g) | 204 kcal | 10.1 g | 28.1 g | 5.1 g | 5.0 g |
| Sambar | 1 bowl (257 g) | 249 kcal | 8.6 g | 27.2 g | 11.3 g | 3.4 g |
| Masoor dal (whole) | 1 bowl (342 g) | 185 kcal | 7.8 g | 18.4 g | 8.6 g | 4.2 g |
| Moong dal (dhuli) | 1 bowl (277 g) | 138 kcal | 7.4 g | 16.4 g | 4.7 g | 5.3 g |
| Sabut moong dal | 1 bowl (226 g) | 143 kcal | 7.3 g | 15.3 g | 5.6 g | 5.1 g |
| Chole (white chickpea curry) | 1 bowl (120 g) | 196 kcal | 7.3 g | 24.0 g | 8.2 g | 3.7 g |
| Rajma curry | 1 bowl (120 g) | 172 kcal | 7.1 g | 19.6 g | 6.9 g | 4.1 g |
| Sprouted moong raita | 1 bowl (153 g) | 93 kcal | 7.1 g | 9.4 g | 3.3 g | 7.6 g |
| Salted lassi | 1 tall glass (423 g) | 80 kcal | 5.7 g | 7.9 g | 3.0 g | 7.1 g |
Values are per standard serving from the Indian Nutrient Databank. Your recipe and portion will differ, especially how much oil, cream or paneer goes in.
What stands out
- Chillas are protein champions. A paneer-stuffed chilla has about 24.3 g of protein and a moong dal chilla about 15.9 g, which makes them some of the best high-protein Indian breakfasts.
- Paneer curries are high in protein, and in fat. Matar paneer gives about 18.3 g per bowl, but also 21.5 g of fat. Go easy on cream and oil if you're watching calories.
- Dals are steady, lighter sources. A bowl of moong or masoor dal gives 7–8 g of protein for under 200 kcal. Two katoris beat one.
- Curd-based sides add up. Raita and lassi add several grams of protein to any meal for very few calories.
Combine for complete protein
Cereals (rice, wheat) and pulses (dal, rajma, chana) complement each other's amino acids, so classic pairings like dal-chawal, rajma-rice and roti-chole give you better-quality protein together than either alone. Adding milk products such as curd or paneer improves it further.
Not sure how much you need? Read how much protein you need a day. Or let MacroArc track it: type “paneer chilla and chai” and it logs the protein for you.
Frequently asked questions
What is the highest-protein vegetarian Indian breakfast?
Paneer-stuffed or moong dal chillas are among the highest, at roughly 16 to 24 g of protein each. Besan chilla, sprouts, curd and paneer bhurji are other good options.
How much protein is in a bowl of dal?
A bowl of home-style moong or masoor dal has about 7 to 8 g of protein. Thicker dals and dal makhani have more, along with more calories.
This article is general information, not medical advice. If you have a medical condition, are pregnant or are managing your weight for health reasons, talk to a doctor or registered dietitian.