By: Toshita Sahni
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Looking for protein-rich breakfast options beyond eggs? There are many healthy ingredients to choose from. Here are some versatile ones to add to your diet:
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Paneer contains about 18-25g of protein per 100g. Since it can help keep you full for hours, it is an ideal breakfast food.
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- Paneer parathas with millet flour
- Paneer bhurji
- Cheelas/Dosas with paneer filling
- Baked/Air-fried paneer patties
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Chickpeas have around 21g of protein per 100g (raw). They are packed with fibre and complex carbs that release energy slowly.
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- Boiled chana chaat
- Chickpea salad
- Chickpea scramble
- Chana and oats tikki
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With around 22-25g of protein per 100g (raw), dals are a traditional powerhouse of vegetarian protein. They also provide iron and fibre.
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- Moong dal cheela with paneer
- Leftover dal-stuffed paratha
- Chana dal dhokla
- Urad dal appe
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Mung beans contain about 14–23g of protein per 100g. Sprouting boosts the nutrient availability and digestibility of the moong.
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- Moong sprouts poha
- Sprouted moong salads
- Moong sprouts tikki/patties
- Sprout-filled cheela or wrap
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At roughly 36–38g of protein per 100g (raw), soybean is the most protein-dense plant-based food. It has a complete amino acid profile.
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- Soy granules upma or poha
- Tofu bhurji (as a paneer substitute)
- Soy-stuffed paratha
- Tofu cutlets
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Oats provide about 13g of protein per 100g. Their high fibre content helps stabilise blood sugar. Choosing oats for breakfast is a smart move.
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- Oats porridge with nuts and chia seeds (both add extra protein)
- Oats upma with veggies
- Oats dosa or oats cheela
- Oats cutlet
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Quinoa delivers around 14g of protein per 100g. It is a gluten-free, complete protein source with all essential amino acids.
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- Quinoa upma
- Quinoa salads
- Quinoa tikki
- Quinoa poha
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Want a healthy non-veg breakfast food? Chicken breast has about 31g of protein per 100g. It's one of the leanest sources of animal protein.
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- Chicken rolls with roti/paratha
- Chicken cheela
- Grilled chicken sandwiches
- Dosa with shredded chicken filling
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For high-protein breakfast recipes
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