High-Protein South Indian
Recipe Book – DfitClub
Follow us on Instagram: @dfithomie
Introduction
South Indian cuisine is known for its flavorful dishes, but often, protein content
can be low. This guide brings you high-protein South Indian meals that help you
reach your fitness goals while enjoying authentic flavors.
Recipe 1: High-Protein Idli
Ingredients:
100g Urad dal (lentils) - 25g protein
200g Parboiled rice - 14g protein
50g Soya flour - 22g protein
Salt to taste
Water as needed
Instructions:
1. Soak urad dal and rice separately for 4-6 hours.
2. Grind the dal until smooth and fluffy.
3. Mix with ground rice, soya flour, and salt.
4. Let the batter ferment overnight.
5. Steam in an idli maker for 10-12 minutes.
Total Protein Per Serving (2 Idlis): ~15g
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Recipe 2: Paneer Dosa
Ingredients:
100g Ragi flour - 7g protein
50g Urad dal - 12g protein
100g Paneer (grated) - 18g protein
Water as needed
Salt to taste
Instructions:
1. Mix ragi flour, urad dal batter, and water to form dosa batter.
2. Spread the batter on a hot pan.
3. Sprinkle grated paneer on top.
4. Cook until crispy.
Total Protein Per Dosa: ~20g
Recipe 3: Soya Upma
Ingredients:
50g Soya chunks (powdered) - 26g protein
100g Semolina (Rava) - 10g protein
200ml Water
1 tbsp Ghee
Spices (mustard, green chilies, curry leaves, salt)
Instructions:
1. Roast semolina in ghee until golden.
2. Add powdered soya chunks.
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3. Pour hot water and stir continuously.
4. Add spices and cook for 5-7 minutes.
Total Protein Per Serving: ~20g
Recipe 4: Egg Sambhar
Ingredients:
2 Eggs - 12g protein
50g Toor dal - 12g protein
100g Mixed Vegetables
1 tbsp Tamarind paste
Spices (turmeric, mustard seeds, curry leaves)
Instructions:
1. Boil toor dal and mash well.
2. Cook vegetables and tamarind paste in the dal.
3. Add boiled eggs cut in halves.
4. Temper with mustard seeds and spices.
Total Protein Per Bowl: ~18g
Recipe 5: Protein Pongal
Ingredients:
50g Moong dal - 12g protein
50g Brown rice - 5g protein
1 tbsp Ghee
Pepper, cumin, ginger, salt
Instructions:
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1. Dry roast moong dal and rice.
2. Pressure cook with water and salt.
3. Temper with ghee, pepper, cumin, and ginger.
Total Protein Per Bowl: ~18g
Quick High-Protein Snacks
1. Peanut Sundal - 15g protein (50g boiled peanuts)
2. Sprouted Green Gram Chaat - 12g protein (50g green gram)
3. Masala Omelette - 14g protein (2 eggs, onion, tomato, chilies)
Meal Prep Tips
1. Batch Cook Lentils & Dal: Store for quick meal assembly.
2. Use Soya Flour & Paneer: Easy protein boosters.
3. Boil Eggs in Advance: A grab-and-go protein snack.
4. Replace White Rice with Brown Rice/Quinoa: Increases protein & fiber.
Conclusion
With these high-protein South Indian recipes, you can enjoy traditional flavors
while hitting your fitness goals. Try them out, and tag us on Instagram with your
creations!
Follow us on Instagram: @dfithomie
Brought to you by DfitClub
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