High-Protein Indian Foods You’re Probably Ignoring (And Shouldn’t)

Let’s be honest, we all have tried Indian food once in our lifetime; the food tastes so much spicier, tangier and tastier than normal American and Japanese food. Probably you might not like much food with spices, but once you try Indian food, sooner or later you will end up liking it.

And bulking with tasty Indian food can help you get a better physique, and of course, the taste will give you peak satisfaction.

We all know India is home to a treasure chest of high-protein foods that most people totally overlook. They’re desi, easily available, budget-friendly, and actually tasty.

In this post, we will share some Indian protein foods that you are probably ignoring but you shouldn’t. It will have all the taste, protein, high calories and, of course, the great Indian spices.

🧠 Why You Need More Protein (Especially If You’re Indian)

Before we go further, let me clear one thing: Indians are typically protein-deficient.

Studies have proved that the average Indian adult consumes less than 0.6 g of protein per kg of body weight, way below the recommended 1.2 g–2 g for active individuals.

Low protein =

• Poor muscle recovery
• Weak metabolism
• Hair loss
• Constant fatigue
• And no visible gains even if you’re working out

So boosting your protein is a must. And you don’t need to rely only on western supplements or expensive meats.

Here are the best Indian protein foods backed by nutrition, culture, real-world gym logic and, last but not least, my 7+ years of experience.

🔟 10 High-Protein Indian Foods You’re Probably Ignoring

1. Roasted Chana (Dry Roasted Black Chickpeas)

📈 Protein: ~18g per 100g

Benefits: Affordable, travel-friendly, and ridiculously underrated.

Roasted chana is a power snack, rich in iron, protein, and fibre and low in fat and calorie dense. It also keeps you full longer, which is great for fat loss.

How to use:

• Dry snack with tea
• Blend into chutneys or roasted flour.
• Have it in bhel for a tangy taste.

2. Sattu (Roasted Gram Flour)

📈 Protein: ~20g per 100g

Sattu is the alternative to protein powder; it’s used in the regions of Bihar and UP. It’s considered cool for the body and nutritious, and the best part is it’s affordable.

How to use:

• Sattu shake with lemon, salt, and water
• Sattu paratha with onion and green chilli
• Add to smoothies or curd

It is a calorie-dense drink, which keeps you full and makes your weight gain journey easier.

3. Kala Chana (Black Chickpeas – Boiled or Curry)

📈 Protein: ~19g per 100g (dry)

Just use kala chana to make Indian-style chaat; boil them alongside1 potato. Then cut 1 onion, 1 tomato, 1-2 chillies, and 1 lemon and mix everything. Just believe me; you are going to love this. It’s good for digestive health as well.

Pro tip: It’s high in protein and easy to digest; it doesn’t make you bloat.

4. Soy Chunks (Nutri Nuggets)

📈 Protein: ~52g per 100g (dry)

Soy chunks are really easy to cook and are a really good protein source for vegans. They’re quite controversial in the bodybuilding industry, but just believe me: eat them in moderation. They’re good for muscle recovery, as they contain a high level of glutamine in them.

Use it in:

• Soy curry
• Soy fried rice
• Squeeze and sauté with masala for wraps

5. Paneer (Cottage Cheese)

📈 Protein: ~18g per 100g

Paneer, also known as cottage cheese, is so easy to make at home. All you need is just milk, and add a few drops of lemon on it, and done. Collect all the stuff from the milk and cover it all with a cotton cloth and put a heavy thing on it; let me squeeze for a while, and you are done to eat it.

It’s super versatile, a slow-digesting casein protein, and super perfect for nighttime muscle repair.

Try this:

• Grilled paneer with mint chutney
• Paneer bhurji with spinach
• Tofu-paneer half-and-half mix for protein balance

6. Lobia (Black-Eyed Peas)

📈 Protein: ~8g per 100g (boiled)

Lobia is super light on the stomach, and it’s fully packed with nutrients. Found mostly in South and rural North India.

Use it in:

• Lobia curry
• Mixed lentil salads
• Add to dosa or chilla batter

If by any chance you are suffering with diabetes, then it’s great for diabetics.

7. Rajma (Kidney Beans)

📈 Protein: ~8–9g per 100g (boiled)

People in Bihar and U.P. like this meal so much, and if it’s served with brown rice or roti, then it’s so good that even I can’t describe it. It has all the essential amino acids that one needs to complete their protein intake.

Eat it usually as your post-workout meal; it will boost your immunity and give you an insane pump the next day.

8. Moong Dal (Yellow & Green)

📈 Protein: ~24g per 100g (dry)

Moong dal is good and rich in both protein and fibre; it’s super light and easy to digest. Hence, it doesn’t make you bloat.

How to enjoy:

• Moong dal cheela (high-protein pancakes)
  Sprouted moong salad
• Moong and spinach soup

Pro tip: Sprouting increases protein bioavailability.

9. Matki (Moth Beans)

📈 Protein: ~23–25g per 100g (dry)

It’s super popular in Maharashtra and Karnataka; people usually eat it after sprouting it or boil it for better taste and protein.

It’s a fast-cooking, gut-friendly legume loaded with micronutrients too.

Perfect for:

• Usal (dry curry)
• Matki poha
• Matki sprouts salad with lemon

10. Tempeh (Fermented Soy – Rare but Powerful)

📈 Protein: ~19g per 100g

Yes, you heard it right; it’s fermented soy. Fermented soy is rich in probiotics and protein, which is excellent for digestion and muscle building as well.

Although not traditionally Indian, it’s catching on fast in metro cities. Of course people will evolve, and so will food too.

🥣 Bonus Add-ons to Boost Protein

You can add these items to your food to increase its protein and make it super healthy.

• Curd (Dahi) – ~11g per 250ml
• Peanut Chutney – 6–8g protein per serving
• Flaxseed Powder – 5g per tbsp (sprinkle on salads)
• Hemp Seeds – 10g per 3 tbsp (new age but desi grown)

🧑‍🍳 Sample High-Protein Desi Meal Plan (Budget-Friendly)

Meal	Item	Protein
Breakfast	Moong dal chilla + curd	25g
Mid-morning snack	Roasted chana + lemon water	10g
Lunch	Rajma + brown rice + salad	30g
Snack	Sattu drink + 1 boiled egg (optional)	20g
Dinner	Paneer bhurji + roti + peanut chutney	28g

Total: ~110 g protein without any supplements.

💬 Final Thoughts: You Don’t Need Whey to Win

Of course these foods aren’t fancy or might not look good on your plate, but they taste good and have enough protein for your daily intake. Sometimes, your naani’s kitchen already has better alternatives.

Indian food does have enough protein, but the thing is Indians forget how to eat their own motherland’s food; it’s sad but true.

So from today try eating authentic Indian food, and if you like it, then don’t forget to share meals with your friends and family.