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6 Min
20/08/2025
‘Keto’, ‘diet’, and ‘protein’ have been the buzzwords in the fitness industry for some time now. This is not a lecture, and any unsolicited advice that neighbours and relatives continue to give. So, if you are watching your weight and also want to eat well, this article has some protein-packed (non-gym bro style) recipes for you.
Watching your weight does not mean you need to ditch your favourites, for the likes of paneer and soya can be spruced up into delicious low-carb meals. All of these recipes below take less time to prepare and cook, and are quite delicious. You can prepare them keto-style and also retain the same flavour that comes with higher-carb options. You don’t need to rely on bland salads or expensive ‘health’ foods to eat clean. Whether you are cutting back on rice, bread, or sugar, these swaps still hit the spot. Think of it as eating smarter, not smaller, and meeting your nutritional requirements too. They are perfect for busy days.
The typical paneer bhurji takes a block of paneer, added to a pan with popping jeera, chopped onions, tomatoes, and turmeric. The key is to not overcook the paneer as it releases moisture as it heats, giving it that moistness and a slight ‘kurkure’ texture. Each serving packs 20g of protein and virtually zero carbs, plus the calcium helps with fat metabolism. The real hack? Adding a pinch of black pepper can boost turmeric absorption by leaps and bounds. This breakfast meal is great for lunchboxes too, or dinner that tastes good even when it's cold. It’s perfect for busy mornings when you need something substantial that won't spike your blood sugar.
Dilute besan with water, throw in some chopped spinach, fenugreek leaves, and green chillies to make the pancake batter. Cook it like any other chilla low and slow on the tawa, and you will have a nutritious breakfast with 22g of protein per 100g of besan with an added benefit of methi to slow glucose absorption and keep you energised for longer. The fibre content also keeps you feeling full, but the real winner is the iron from spinach paired with vitamin C from green chillies; your body absorbs more iron this way. Skip the usual accompaniments and eat it plain, for the flavours are good enough on their own.
Eggs are one of the cleanest sources of protein (6g per egg), and when paired with spices like turmeric and cumin, the dish even brings anti-inflammatory benefits. For this dish, use halved hard-boiled eggs and set them aside. Heat oil with mustard seeds, curry leaves, sliced onions, and tomatoes, then add the spices and eggs. The magic is in the masala-coated eggs, which transform bland protein into something that actually tastes like a meal. Pack this for your dabba or have it with roti or as is; the flavour and ingredients make for a filling meal.
Grind down cauliflower florets until they resemble semolina grains. Heat oil with mustard seeds, curry leaves, green chillies, and ginger. Add the riced cauliflower and sauté until tender. The texture mimics traditional upma so well because cauliflower has similar water content to cooked semolina. One cup has just 5g carbs versus 44g in regular upma, plus vitamins C and K. The clever bit? Add a squeeze of lemon juice at the end for a lighter, citrusy flavour. This reheats well, and the taste improves overnight as the flavours develop.
Another high-protein breakfast idea, tofu bhurji, is packed with flavour and quite easy to make. It's rich in plant protein (15g), iron, and calcium, which rivals dairy, making it a breakfast option that supports muscle building and long-lasting satiety. Crumble firm tofu and sauté with the same spices you'd use for paneer bhurji: cumin, turmeric, onions, and tomatoes. Tofu absorbs flavours better when you press out excess water first, then crumble by hand rather than using a fork. Pro tip: freeze tofu overnight before using for a meatier texture that absorbs spice well.
This salad combines clean plant protein with healthy fats, making it one of the most balanced breakfast bowls on the list. Mix fresh moong sprouts with diced avocado, cucumber, tomatoes, and red onion. Dress with lemon juice, cumin powder, and black salt. The combination provides you with amino acids (sprouts), whilst avocado adds healthy fats. Sprouted moong is more nutritionally dense than regular cooked moong, which also has folate and vitamin C. Prepare this the night before, for the moong needs soaking to be edible, and the flavours will bloom by the next morning.
Use a 2:1 ratio of crumbled paneer to soya flour, plus one egg, and spices like turmeric and chilli powder and mix them into a batter. Add water to make a thick batter, then cook small pancakes in a non-stick pan. The soya-paneer combination gives you both complete and complementary proteins, around 25g per serving. Soya provides all amino acids, whilst paneer adds calcium and essential vitamins. They freeze well and can be made ahead and reheated for subsequent breakfasts. The key is keeping them small in size so they cook evenly, and you can control portions better. Serve with mint chutney rather than sweet accompaniments to maintain the low-carb benefits.
Why suck the joy out of eating by following diet fads? With a few simple tricks and a careful selection of ingredients, you can fix a rich and tasty breakfast spread that parallels celebrity chefs and also dieticians, who promote eating well.
