Protein Rich Poha Recipes: When we think of a protein-rich diet, dishes like grilled chicken, boiled eggs, or paneer often come to mind. But what if we told you that a humble Indian breakfast staple—Poha—can be transformed into a protein-packed meal that’s both delicious and satisfying?
Poha, made from flattened rice, is light on the stomach and quick to prepare. While it’s not inherently rich in protein, when combined with the right ingredients, it becomes an excellent carrier for a wholesome, high-protein diet. Whether you’re vegetarian, vegan, or a meat-eater, there’s a version of poha for you.
Let’s explore 5 must-try poha varieties that not only break the monotony of your daily meals but also give your body the protein punch it needs.
1. Soya Poha – The Muscle Builder’s Delight
Soya chunks or granules are a powerhouse of plant-based protein. With approximately 52g of protein per 100g, soya is an ideal ingredient for boosting your protein intake.
Ingredients
- Flattened rice (poha)
- Soya granules
- Onion, green chili, mustard seeds
- Curry leaves, turmeric
- Lemon juice for tang
Preparation
Soak soya granules in hot water for 5–10 minutes and squeeze out the excess water. In a pan, temper mustard seeds, curry leaves, and green chili. Add onions and cook till golden. Mix in the soya and poha. Cook for 5 more minutes and garnish with lemon juice and coriander.
Protein Boost
One serving of soya poha can easily offer 10–15 grams of protein, depending on the quantity of soya used.
2. Sprouted Moong Poha – The Vegan Powerhouse
Sprouted green gram (moong) is not only rich in protein (around 24g per 100g raw) but also high in dietary fiber and enzymes due to sprouting, which aids digestion.
Ingredients
- Flattened rice
- Sprouted moong
- Onion, tomato, green chili
- Cumin seeds, coriander powder, turmeric
Preparation
Protein Rich Poha Recipes, Sauté cumin seeds, onion, and tomato in oil. Add spices and the sprouted moong. Cook lightly (to retain crunch and nutrients). Mix in the soaked poha and cook for 5 minutes. Serve hot.
Protein Boost
A bowl of sprouted moong poha provides 8–12 grams of protein, and it’s perfect for breakfast or a post-workout snack.
3. Paneer Bhurji Poha – Desi High-Protein Combo
Paneer, or cottage cheese, contains approximately 18g of protein per 100g, making it a favorite for vegetarians.
Ingredients
- Flattened rice
- Crumbled paneer
- Onion, tomato, green chili, bell peppers
- Mustard seeds, turmeric, black pepper
Preparation
In a pan, sauté onions, tomatoes, and peppers. Add crumbled paneer, spices, and cook for 3–4 minutes. Mix in the soaked poha, stir well, and cook until flavors combine.
Protein Boost
This variation gives you a delicious 15–20 grams of protein, ideal for breakfast, lunch, or dinner.
4. Egg Poha – A Quick Non-Vegetarian Hit
For those who enjoy eggs, adding them to poha is a smart and tasty way to increase protein. Eggs contain 6g of protein each and are also packed with essential amino acids.
Ingredients
- Flattened rice
- Eggs (2–3)
- Onion, tomato, green chili
- Black pepper, turmeric, cumin
Preparation
Prepare poha as usual. In a separate pan, scramble eggs with a pinch of salt and pepper. Once done, mix them with the poha and cook for 2–3 minutes to combine.
Protein Boost
Using 3 eggs can provide 18g of high-quality animal protein, making it a great pre-workout meal.
5. Peanut & Chana Poha – Crunchy & Nutritious
Protein Rich Poha Recipes, Peanuts and roasted chana (Bengal gram) are traditional Indian ingredients loaded with protein and healthy fats. Peanuts have 25–30g of protein per 100g, while roasted chana offers around 20g.
Ingredients
- Flattened rice
- Peanuts and roasted chana
- Onion, curry leaves, mustard seeds
- Green chili, turmeric, lemon juice
Preparation
Roast peanuts and chana until crisp. In a separate pan, temper mustard seeds, curry leaves, and onion. Add poha and cook. Add roasted peanuts and chana before serving.
Protein Boost
A serving of peanut & chana poha provides 10–14 grams of protein with a satisfying crunch.
Why Choose Protein-Rich Poha?
- Quick & Easy: All these varieties take under 20 minutes to prepare.
- Budget-Friendly: Ideal for students, busy professionals, or anyone on a budget.
- Customizable: Add or reduce ingredients as per your diet preferences (vegan, keto, high-protein).
- Digestive Friendly: Poha is light, gluten-free, and easy on the stomach.
- Ideal for Weight Loss: The combination of protein and fiber keeps you full for longer.
Protein Rich Poha Recipes, Eating healthy doesn’t mean you have to give up on flavor or stick to boring salads. These 5 protein-rich poha recipes not only cater to your taste buds but also support muscle repair, satiety, and overall wellness. Whether you’re aiming for weight loss, muscle gain, or simply a healthier lifestyle, incorporating these poha varieties into your weekly meal plan can make a big difference.
So go ahead, Protein Rich Poha Recipes
experiment with your poha, and give your body the protein it deserves—one delicious spoonful at a time!
Looking to boost your breakfast with more protein? Here are some delicious high-protein Poha varieties that are perfect for a healthy breakfast or even a light lunch.
