Poha with 28 g protein: Celebrity nutritionist shares healthy breakfast recipe ready in 15 minutes

Busy mornings often leave little time to think about breakfast, making it easy to fall back on the same old meals or grab something unhealthy on the go. But celebrity nutritionist Luke Coutinho may have a simple solution for those rushed hours when convenience often takes priority over nutrition. The lifestyle expert, in collaboration with Chef Guntas, has shared an easy-to-make poha recipe that puts a nutritious twist on a breakfast favourite. Packed with 28 grams of protein per serving, this protein-rich poha offers a wholesome option for people looking for a quick, satisfying and delicious breakfast in just 15 minutes.

Poha: Ingredients required

½ cup (35–40 g dry) Thick poha (beaten rice) – rinsed and drained

⁠⁠¾ cup (100 g) steamed sprouted green moong


⁠75 g A2 paneer, crumbled – protein boost

⁠½ cup Finely chopped onion + capsicum + carrot

⁠1 tsp Cold-pressed rice bran oil / A2 ghee

⁠¼ tsp Mustard seeds + curry leaves + turmeric powder

⁠Salt – to taste

⁠2 tsp Lemon juice

⁠1 tbsp Pumpkin seeds or sunflower seeds – for zinc + crunch

⁠1 tbsp Fresh coriander or microgreens – for garnish

Poha: How to make

To prepare the protein-packed poha, first, the thick poha should be soaked in water for 2–3 minutes. It should then be drained completely and set aside, ensuring that there is no excess water left.

Next, the A2 ghee or oil is heated in a pan. Once warm, mustard seeds, curry leaves and turmeric powder are added and allowed to sizzle, releasing their flavours into the oil.

The diced onion, capsicum and carrot are then added to the pan and sautéed for 2–3 minutes until they retain a slight crunch. Steamed green moong and crumbled A2 paneer are added next and stir-fried for about 3 minutes, allowing the protein-rich ingredients to combine well.

The prepared poha is then folded into the mixture along with salt and a squeeze of fresh lemon juice. It is tossed gently to keep the poha light and fluffy. Finally, the dish is garnished with pumpkin or sunflower seeds, fresh coriander or microgreens and served warm.

View this post on Instagram

A post shared by Luke Coutinho - Official (@luke_coutinho)

Why does it work?

As per Luke Coutinho, the combination of sprouted green moong and A2 paneer can help promote satiety and support muscle recovery. Thick poha provides complex carbohydrates that can offer a steady source of energy, making it a suitable choice for busy mornings. Its light texture also makes the meal less likely to feel overly heavy or cause bloating.

The recipe also gets a nutrient boost from turmeric and curry leaves, which contain antioxidant compounds, claims Luke Coutinho. Meanwhile, the addition of lemon juice provides vitamin C, which can help improve the absorption of non-heme iron from plant-based ingredients such as moong.

The nutritionist’s pro tip is to swap paneer for tofu to go vegan, and add a pinch of black pepper to maximize the turmeric’s benefits!