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A good breakfast can shape the way you feel through the rest of the day. When that first meal includes a good amount of protein and stays low in calories, it helps improve energy levels and may also keep unnecessary cravings away. Many Indian breakfasts tend to be rich in carbohydrates, often coming from white rice, poha, or bread. However, if you are trying to eat lighter while still getting enough protein, there are ways to modify your meals. The ingredients are not difficult to find and the dishes can be made in minutes. You do not need complicated powders or foreign substitutes. There are plenty of local options that already work well. Below are five breakfast ideas that are quick, light, and high in protein.
1. Moong Dal Chilla With Hung Curd
Moong dal is a reliable source of plant protein and cooks very fast when soaked in advance. You can blend soaked yellow moong dal with ginger, green chillies, salt, and a bit of turmeric to make a smooth batter. Heat a non-stick tawa or a cast iron pan and spread the batter like a dosa. Cook both sides with a few drops of oil. Serve it hot with plain hung curd on the side. The hung curd adds a cooling contrast and also increases the protein value of the meal.
Moong dal provides about 24 grams of protein per 100 grams (dry). A serving of two medium chillas with 2 tablespoons of hung curd can offer around 13 to 15 grams of protein. This breakfast is easy to digest, very light, and does not need any fancy prep apart from soaking the dal overnight.
2. Besan Omelette With Sautéed Vegetables
Chickpea flour, or besan, is another staple in Indian kitchens. It contains a fair amount of protein, roughly 22 grams per 100 grams. For a single serving, you can use around 30 grams of besan mixed with water to form a batter. Add finely chopped onions, tomatoes, coriander, and a pinch of ajwain for flavour. Cook it like an omelette on a hot pan. Alongside this, you can quickly sauté spinach, capsicum, or any leftover vegetables using minimal oil and salt.
This kind of meal takes very little time to prepare, especially if your vegetables are pre-chopped. The dish is gluten-free, easy on the stomach, and can give you about 10 to 12 grams of protein in one serving. You can skip bread and enjoy the omelette and vegetables as they are.
3. Greek Yoghurt With Roasted Seeds And Fruit
If you have access to Greek yoghurt or thick curd with no added sugar, this can be turned into a high-protein breakfast very quickly. A small bowl of Greek yoghurt (around 150 grams) gives about 10 grams of protein. Add roasted flaxseeds, sunflower seeds, and chopped fruits like papaya or apple. Avoid bananas if you are trying to keep the calorie count low.
Flaxseeds and sunflower seeds also provide healthy fats and a small protein boost. This meal does not require any cooking. It is good for days when you are in a hurry or do not want to stand near the stove. Make sure to read yoghurt labels and pick one that is unsweetened and preferably made without thickening agents.
4. Sprouted Moong And Peanut Salad
Sprouted green moong is one of the most digestible forms of raw legumes. Once moong has sprouted, it becomes easier for the body to absorb its nutrients. A small bowl of sprouted moong mixed with roasted peanuts, finely chopped cucumber, tomato, and coriander makes a very balanced breakfast. You can season this with black salt, lemon juice, and a pinch of chaat masala.
Sprouted moong has about 7 grams of protein per 100 grams. Peanuts have roughly 25 grams of protein per 100 grams. A small handful of roasted peanuts adds both crunch and extra nutrition. The total protein content from a bowl of this salad can be about 12 to 14 grams, depending on how much you add. This dish works well even in hot weather, as it does not require heating and keeps you feeling full without heaviness.
5. Boiled Egg Whites With Whole Wheat Toast And Hummus
Boiled eggs are a classic high-protein breakfast option. Each egg white gives about 3.5 grams of protein with minimal calories. You can boil three to four eggs, discard the yolks if you want to keep the fat low, and pair them with a slice of whole wheat toast. Instead of butter, you can spread a thin layer of homemade hummus made from boiled chickpeas, olive oil, garlic, and lemon.
Chickpeas also have around 19 grams of protein per 100 grams (dry weight). A small spoon of hummus adds flavour and fibre. This breakfast is good if you eat eggs and want something that travels well or works as a post-workout option. You can boil eggs in advance and store them in the fridge for up to two days.
