8 high on protein Indian food item for vegetarians

Jul 1, 2025 BY: ET Online

Moong dal (green gram)

Moong dal is light on the stomach and easy to digest. Whether in khichdi, soups, or sprouted salads, it’s a protein-rich staple that fuels your body and aids weight loss. Image Source: iStock

Paneer (cottage cheese)

Paneer is a vegetarian favorite, rich in protein and calcium. It builds muscle, strengthens bones, and works well in curries, grills, or even sandwiches. Image Source: iStock

Peanuts

Peanuts are packed with plant protein and healthy fats. A handful makes a power-packed snack, and peanut chutney adds a nutritious punch to any meal. Image Source: iStock

Chana (black chickpeas)

Kala chana is a desi powerhouse. It boosts energy, supports digestion, and works great as a salad, curry, or dry sabzi, especially when soaked and cooked properly. Image Source: iStock

Tofu (soy paneer)

Tofu is a clean, plant-based protein. Mild in flavor and extremely versatile, it absorbs spices well and works in stir-fries, gravies, and even tikkas. Image Source: iStock

Almonds

These crunchy nuts make an excellent on-the-go snack. Soaked or dry-roasted, almonds support muscle repair, improve metabolism, and keep you full longer. Image Source: iStock

Sattu (roasted Bengal gram flour)

Sattu is a desi superfood. It cools the body, aids digestion, and makes for energizing drinks or fillings in protein-packed parathas, a traditional favorite with modern relevance. Image Source: iStock

Greek yogurt

Thicker than regular curd, this protein-rich option is great for smoothies, dips, orraita. It supports gut health, muscle recovery, and keeps you satiated. Image Source: iStock

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