10 High-Protein Indian Breakfasts Under 300 Calories

A healthy breakfast sets the rhythm for the day. From Ayurveda to modern nutrition science, experts emphasize the importance of beginning mornings with a balanced meal that fuels energy, mood, and metabolism. Beyond simply eating, ensuring a protein-rich breakfast is vital for long-term health.

Protein supports muscle repair, tissue maintenance, hormone production, and immunity. It also keeps you fuller for longer, aiding weight management. According to the British Heart Foundation, adults need about 0.75g of protein per kilogram of body weight daily — roughly 45g for women and 55g for men. Nutritionist Rujuta Diwekar often recommends meeting these needs through traditional Indian foods rather than supplements.

If you want to boost your protein intake without exceeding 300 calories, here are ten delicious Indian breakfast options:

Idli – ~300 Calories

Soft, fluffy idlis made from fermented rice and urad dal are gut-friendly and protein-rich. Two idlis with chutney or sambar average around 300 calories.

Misal Pav – ~300 Calories

A Maharashtrian classic made with sprouted moth beans, spicy curry, and farsan. One serving provides protein and satiety at about 300 calories.

Moong Dal Chilla – ~280 Calories

This savory pancake made from moong dal batter is protein-packed and tasty. Served with chutney, it totals around 280 calories.

Appam with Vegetable Stew – ~250 Calories

A Kerala favorite, appam paired with coconut milk vegetable stew offers fiber, protein, and warmth at 250 calories.

Poha – ~250 Calories

A light yet energizing dish from Madhya Pradesh, made with flattened rice, peanuts, and herbs. One serving averages 250 calories.

Dhokla – ~270 Calories

Steamed Gujarati dhokla made from fermented besan is airy, tangy, and protein-rich. Four pieces equal about 270 calories.

Upma – ~230 Calories

A comforting South Indian dish made with sooji and vegetables, delivering balanced nutrition at 230 calories.

Sattu Paratha – 175–300 Calories

A Bihari specialty stuffed with roasted gram flour. Depending on portion size and oil, calories range between 175–300.

Plain Dosa – 100–160 Calories

Made from fermented rice and dal batter, a plain dosa is crisp, light, and protein-rich, averaging 100–160 calories.

Masala Vegetable Omelette – 180–220 Calories

A two-egg omelette with vegetables, cooked with minimal oil, offers high-quality protein at 180–220 calories.

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