High Protein Indian Vegetarian Foods

My Recent post about Recovery Methods after an Intense Workout received quite a good feedback from my readers. Also a while back I had made a simple 5 Small Meals a Day Planner for Indian Vegetarians where I had listed out a plan for following up with smaller more frequent meals than having a big lunch or dinner. But most importantly, I did not provide a list of high protein Indian vegetarian foods that you can rely upon for building up your muscles.

We all know protein is what helps you grow stronger and be more muscular. However, if you are a vegetarian, the options for good protein sources are limited. In addition to this, if you are an Indian Vegetarian, you may find it impossible to even track your daily intakes with regular Indian snacks and staple food. So which foods are rich in protein? How much protein does one need per day? Will the protein add up to my daily calorie intake as well?

High Protein Indian Vegetarian Foods

According to my personal trainer, I need a daily dose of 150gms of Protein!!! Which is approximately my weight in pounds, so there you go, easy calculation for all of you (Weight in Pounds = Protein Required in Grams)

Yes, every gram of protein you eat will have 4 calories added to your diet. The same equation for Carbohydrates as well.

1 Gram of Protein 4 Calories
1 Gram of Carbohydrate 4 Calories
1 Gram of Fat 9 Calories

So a perfect nutritional chart should look something like below, a balanced intake of all 3 ingredients that are important for your health.

Paneer (Cottage Cheese)

Paneer has a huge fan following in India, everybody likes to eat Paneer in some form or the other, but most of them end up deep frying it or cooking it with lot of sodium thus mitigating the healthy aspects of the food. It has a lot of dairy protein in it and adds a good nutritional value when consumed in the right form. So Paneer makes it to my list of high protein indian vegetarian foods series and below you can see some easy and quick recipes using this as the main ingredient.

Nutrients and advantages of eating Paneer

  • Very Good Source of Protein (14gms / half cup)
  • Protein releases energy slowly into your body thus keeping hunger pangs at bay
  • Paneer is rich in Calcium thus building stronger and healthier teeth
  • It is proven to protect against heart diseases by lowering fat deposition in the arteries
  • Paneer also prevents cancer-cells from growing
  • Paneer is rich in fatty acid which helps to lose weight and burning fats

So now that we know the good nutritional value of eating Paneer, let us see how we can make a healthy meal out of it. At the same time, we will also try to satisfy those tastebuds of yours by making it exceptionally good.

Paneer Stir-fry


  • 250 grams of Savera Paneer (high protein brand)
  • Olive oil – 1/2 tbs
  • Peppercorns – 1tsp
  • Star Anise – 3 count
  • Coriander Seeds – 1tsp
  • Ginger – 1tsp
  • Peanuts – 1/2 cup
  • Chopped Spinach – 1 bundle
  • Bell Pepper (colored) – 1 thinly sliced
  • Lemon Juice


  • Make equal cubes of Paneer and stir fry them in Olive Oil until they turn golden brown, keep aside
  • Add Peppercorns, Star Anise, Coriander Seeds and Ginger to the pan with Olive Oil left over from Step 1
  • Add skinned peanuts and washed chopped spinach
  • Slice the bell pepper into thin slices and add to the mix with a dash of lemon juice
  • Leave for 3-5 minutes, then stir in the paneer.
  • Mix well, leave for 2-3 minutes and Enjoy!!

Nutritional Value of Savera Paneer:

Carbs 3.2g
Fat 8g
Salt 0.10g
Protein 22g

Scrambled Paneer on P28  Protein Bread Toast


  • Savera Paneer : 1 cup (crumbled)
  • Onion : 1/2 finely chopped
  • Tomato : 1/2 finely chopped
  • Olive Oil : 1tsp
  • Salt : Minimal for taste
  • Mint : 5-6 leaves finely chopped
  • Coriander : finely chopped
  • P28 Protein Bread: 2 slices


  • Fry onions and tomatoes in olive oil
  • Add crumbled paneer after onion turns golden brown
  • Give a good toss and add the rest of the ingredients
  • Serve on Toasted P28 Protein Bread

Nutritional Value of P28 Protein Bread (2 slices):

Carbs 24g
Fat 7g
Salt 215mg
Protein 28g

Over To You

In this article I wrote about some quick and easy recipes using Paneer as the main ingredient. This is my first of the high protein indian vegetarian foods series and in my upcoming articles, I will continue with another main ingredient and walk you through the recipes along with their nutritional values. I hope you like this format and do suggest me if you have any other ideas in your mind that I can accommodate here. Please do leave your comment below so I can know if you are finding this useful.

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Praveen Rajarao is an Entrepreneur and in his spare time blogs on his website –http://www.dailymorningcoffee.com and http://www.pbgeeks.com. His topics range from blogging to technology to affiliate programs and making money online and how-to guides. Daily Morning Coffee is also accepting Guest Posts from Professional Bloggers at this time, take a look at “Write For DMC” page for more details on the same.


    1. Hello Ryan,
      Thanks for your comment and am glad you are already experiencing the rich taste of Paneer. Not many people know it is a good source of dairy protein as well. Good to know of your stay in India for a while, would like to know more, do you happen to have an article about it on your blog? Do share.
      Praveen Rajarao recently posted…Tech Tips For Smooth TravelsMy Profile

  1. Great article, Praveen. Thanks for the enlightening post. Most veggies and vegans in India tend to miss out on proteins and end up with some sort of deficiencies. Paneer is a great source of protein but is unfortunately not popular in South India. Nowadays it is becoming increasingly popular due to a lot of northies ending up here for jobs.

  2. Great article, Praveen. Thanks for the enlightening post. Most veggies and vegans in India tend to miss out on proteins and end up with some sort of deficiencies. Paneer is a great source of protein but is unfortunately not popular in South India. Now a days it is becoming increasingly popular due to a lot of northies ending up here for jobs.
    Venu Tanneru recently posted…Sony Xperia XZ premium full specificationsMy Profile

  3. Thanks for sharing some of the valuable information and paneer recipes. I like the culture and traditions in the past. This is one of legend food recipe that are rare to find today

  4. Hi
    Nice article praveen for food lovers , especially veggies like me , I found you through search i will be regular visitor for sure . Thanks Akash

  5. Hi Praveen,
    I am trying to become healthier and I’ve been considering the vegetarian lifestyle. I am fortunate to have discovered your article. I did not know that cottage cheese can be used as a substitute for meat. I will be experimenting with the different ways to prepare it, including deep fried. It is fascinating that the protein content is so high. Why isn’t it more popular?


  6. This seems like a healthy meal for those who would like to lose weight. High in protein and low in carbohydrates. Indian cuisine offers so much variety especially where vegetarian food is concerned. I wonder if I can use the cottage cheese to make a casserole. What’s your opinion?

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