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High Protein Indian Recipes

By: Shri Repp • •

High protein Indian snack, lunch, and dinner recipes that are tasty and nourishing.

Pictures of high protein Indian dishes like Black eyed peas curry, chow chow dal, chickpea sundal, and malai chicken kebabs.
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It is hard to get enough protein in our diets. Here are a list of snacks, lunches, and dinner recipes that are listed with their protein content. The protein content is calculated via the nutrition calculator that is also found on the recipe card so you can look at the other macros. I'm constantly working on increasing this list of recipes as I work on getting more protein in my diet so drop me a comment on things that would help you on your journey.

Snacks

Here are a list of delicious Indian snacks that are great to keep you satisfied in between meals or to munch on during the day.

High protein mango lassi in a glass with a hand holding it. A plate behind the mango lassi that has mango chunks and a bowl that has greek yogurt.
High Protein Mango Lassi Smoothie
Description: This high-protein mango lassi is a creamy Indian mango smoothie packed with protein from a blend of Greek yogurt and protein powder, freshness from mangoes, and natural sweetness from cardamom and dates. It's the perfect protein boost for your morning or post-workout shake.
Protein: 33g
Notes: This recipe does have a lot of natural sugars. If you want to decrease the amount of sugar, decrease the amount of dates and mangoes.
Check out this recipe
Mutton cutlets breaded with mint cilantro chutney and maggi hot and sweet chutney
Indian Mutton Keema Aloo Cutlets in Oven
Description: These oven baked mutton keema aloo cutlets have warm Indian spices, potatoes, and minced meat or keema for a delicious snack or appetizer that is so easy to make.
Protein: 7g per cutlet
Check out this recipe
Sour cream and spring onion raita dip in a bowl with wavy potato chips plated along side it. Green onions in the background along with a bigger bowl of dip.
Sour Cream and Spring Onion Raita Dip
Description: This addictive dip is the best combination of the classic sour cream and onion dip and an Indian yogurt raita. The greens of the spring onions are folded into the sour cream and yogurt raita for their freshness and the whites are sizzled in oil along with garlic to add sweetness and umami! Dip some chips in it or accompany it with grilled meats and rice dishes.
Protein: 6g per ⅓ cup
Check out this recipe
A bowl with kala chana sundal or sauteed black chickpeas with Indian spices in a small bowl.
Kala Chana Sundal | Sautéed Black Chickpeas
Description: Kala chana sundal are Indian black chickpeas that are sautéed in an Indian spiced tadka with aromatics like cumin, curry leaves, and chilis and tossed with freshly grated coconut. They make for a great protein-packed snack or side dish.
Protein: 7.5g per ½ cup
Check out this recipe
Chicken Manchurian Wings with hands picking them up
Indo-Chinese Chicken Manchurian Wings Without Frying
Description: These crispy oven baked Indo-Chinese chicken Manchurian wings are a spicy and saucy appetizer that are a hit at parties and require no frying!
Protein: 24g per 4 wings
Check out this recipe

Lunches and Dinners

Delicious lunch and dinner recipes that you can meal prep. Eat each on their own or combine a few for a protein packed meal.

A bowl filled with a kala chana or chickpea salad. The salad has black chickpeas, pickled onions, cucumbers, tomatoes, mint, cilantro, and toasted peanuts.
Kala Chana Salad (Black Chickpea Salad)
Description: This kala chana salad is a delicious and versatile salad packed with tons of crunchy vegetables, black chickpeas for protein, a pickled onion vinaigrette, chaat masala for tang, roasted peanuts for crunch, and lots of herbs for flavor.
Protein: 12g per serving
Check out this recipe
Black eyed peas curry with coconut milk in a large white bowl. The top of the curry has curry leaves, cumin seeds, and mustard seeds.
South Indian Black Eyed Peas Curry with Coconut Milk
Description: This South Indian style black eyed peas curry gets its creamy texture from coconut milk and eggplant that is cooked down until it melts into the stew. It has warm Indian spices, is topped with crunchy curry leaf tadka, and is finished with lime zest for acidity. It can be quickly cooked in the Instant Pot or slowly stewed on the stovetop.
Protein: 6g per serving
Check out this recipe
Tandoori paneer tikka skewers on a plate with lemon and cilantro as garnish. The skewers are wooden skewers with red onion, marinated paneer, green bell pepper alternating on the kebab. The veggies and paneer have a slight char on them.
Tandoori Paneer Tikka Kebabs
Description: These tandoori paneer tikka kebabs are soft bite-sized pieces of paneer cheese that have been marinated in a spiced yogurt, skewered with fresh veggies, and broiled in the oven for a delicious appetizer!
Protein: 9g per skewer
Check out this recipe
A white plate with skewers of tandoori malai chicken kebabs. The kebabs are served with lemon slices and cilantro.
Malai Chicken Tikka Kebabs
Description: Malai chicken tikka kebabs are tender, oven-baked chicken thighs marinated in heavy cream, cream cheese, and warm spices, resulting in juicy, flavorful skewers.
Protein: 16g per skewer
Check out this recipe
Charred chicken tikka kebabs on wooden skewers. The kebabs are on a white plate accompanied with naan, green chutney, and raw red onions. The skewers have red onions, chicken, and then green bell peppers on them.
Oven Baked Chicken Tikka Kebabs
Description: These oven-baked chicken tikka kebabs are delicious skewers with juicy, yogurt-marinated tandoori chicken pieces interspersed with fresh bell peppers and red onion.
Protein: 14g per skewer
Check out this recipe
Curd rice with ghee tadka on top.
Indian Curd Rice with Tadka
Description: Indian Curd Rice with a spiced tadka is the most creamy and comforting dish to spruce up that leftover rice in the fridge. It tastes extra decadent with whole-milk Greek yogurt and with a side of potato fry and mango pickle.
Protein: 20g per serving
Check out this recipe
Stovetop moong dal over basmati rice in a large bowl.
Moong Dal without Pressure Cooker
Description: This simple and creamy moong dal recipe comes together on the stove in minutes - no pressure cooker or Instant Pot needed. It's a great dal recipe full of delicious flavor.
Protein: 6g per cup of dal
Check out this recipe
Instant pot keerai paruppu over basmati rice
Keerai Paruppu in Instant Pot | Spinach Moong Dal
Description: This keerai paruppu or spinach moong dal is a vibrant green, creamy dal that contains a daily dose of leafy spinach greens and comes together so easily in the Instant Pot!
Protein: 12g per serving
Check out this recipe
Chow chow kootu or a chayote squash dal curry in a white bowl with spices on top.
Chow Chow Kootu (Chayote Squash Dal Curry)
Description: Chow chow or chayote kootu is a South Indian lentil and vegetable stovetop stew that has subtle sweetness from the squash and creaminess from the dal. It is the perfect cozy curry to ladle over a bed of fluffy basmati rice.
Protein: 8g per cup
Check out this recipe
A big bowl of mutton bone broth soup in a gray bowl with a hand holding a metal spoon.
Mutton Bone Soup | Indian Bone Broth Soup
Description: This mutton bone broth soup has warm aromatic spices like ginger, black peppercorn, coriander, and curry leaves for a nourishing and brothy soup.
Protein: 10g per serving
Check out this recipe

Please let me know if you tried any of these recipes and let me know if you have any questions! I'm constantly looking to add recipes to this list so please let me know if there are other types of recipes that you are looking for. 🙂

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Reader Interactions

Comments

  1. rava dosa

    5 stars
    Greetings! I've been reading your site for a long time now and finally
    got the bravery to go ahead and give you a shout
    out from Humble Tx! Just wanted to tell you
    keep up the fantastic work!

    Reply

    • Shri Repp

      Thank you so much for writing in! This means so much to me <3 Thanks for following along and supporting.

      Reply

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