Want 25g of protein from your poha? Mumbai nutritionist shares a quick and easy breakfast recipe

Poha is one of those breakfast staples that has earned a permanent place in Indian households. Light, quick to prepare and easy to customise, it is commonly enjoyed with vegetables, peanuts, spices and a squeeze of lemon for a comforting morning meal. But for those trying to make breakfast more filling or protein-rich, the humble poha can also be given a nutritious makeover. Adding ingredients such as sprouts, peas, seeds and soya can turn the familiar dish into a more balanced meal. Taking this idea further, Mumbai nutritionist Vanshika Khurana has shared a protein-packed version of poha on Instagram, offering 25g protein and 10g fibre.

Poha: Ingredients required

Vanshika Khurana’s poha recipe serves one and provides approximately 430 calories, 25g protein and 10g fibre. Unlike a traditional poha preparation that may primarily rely on flattened rice, this version combines poha with several protein- and fibre-containing ingredients.

The recipe uses 30g soya granules along with 25–30g poha, ¼–½ cup sprouts and ¼ cup green peas. Chopped carrot and onion add vegetables, while peanuts and pumpkin seeds provide additional texture. Curry leaves, cumin seeds, mustard seeds, green chilli and spices are used to build flavour.


The dish is finished with lemon juice, coriander and sev. The recipe also uses a little zero-calorie sweetener to balance the flavours.

Poha: How to make

To prepare the dish, first boil 25g soya granules, drain them thoroughly and set them aside. Wash the poha, drain the water and fluff it gently with a fork.

Next, cook the sprouts, green peas and chopped carrot with some water until the vegetables are tender. In another pan, heat 1 tsp oil and add cumin seeds, mustard seeds, curry leaves and green chilli. Once fragrant, add peanuts, pumpkin seeds and chopped onion, sautéing until the onion turns slightly golden.

Add the boiled soya granules, turmeric, red chilli powder and salt, followed by the cooked vegetables and poha. Mix everything well and cook for a few minutes. Finally, add lemon juice and a little zero-calorie sweetener. Garnish with fresh onion, coriander and sev before serving.

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A post shared by Vanshika Khurana (@fit.khurana)

Vanshika Khurana's poha version keeps the familiar flavours and texture of the classic dish while adding soya, sprouts, peas, peanuts and seeds to make the breakfast more nutrient-rich.