13 High-Protein Indian Foods Beyond Paneer

Looking beyond paneer opens a lot of practical choices for anyone who eats Indian food and wants more protein every day. If you grew up with dadi’s tiffin, you already know that lentils and pulses were the quietly powerful part of many meals. Today, those same staples can help with muscle, energy, and satiety—whether you’re building meals for gym goals or making budget-friendly family dinners. This post pulls together 13 protein-rich Indian foods that are easy to find or simple to make in North America. Each entry lists protein estimates based on reputable local guidance and medical sources shared by the Research Agent, plus quick prep tips and where to shop in the US. Use these foods as building blocks: combine dals with grains, add nuts to chutneys, or make a sattu drink for a mid-afternoon lift. You’ll find options that suit a weeknight cooker, a meal-prep routine, or a dosa-and-chutney tiffin.

1. Soya chunks (soya granules)

Soya chunks are one of the highest-protein vegetarian staples you can buy. Research shows soya chunks contain about 52 grams of protein per 100 grams when dry, making them a popular choice for people targeting high protein intake without meat. In Indian kitchens they often replace meat in curries, biryanis, and kebab-style snacks; for quick meals, rehydrate them in hot salted water for 10–15 minutes, squeeze out excess water, then sauté with spices and vegetables. In North America you’ll find soya chunks at Indian grocers, many larger supermarkets, or online retailers. They are low-cost, shelf-stable, and very filling. Tip for texture: marinate rehydrated chunks in yogurt and spices for 30 minutes before sautéing to add depth. For meal prep, cook a big batch, then toss into wraps, salads, or a protein-rich chawal (rice) bowl. Because they’re soy-based, soya chunks provide a complete amino acid profile and are useful for gym-focused meal plans.

2. Tofu

Tofu is the soy-based cousin of paneer and is widely used in both Indian-style and global recipes. Packed with roughly 8–10 grams of protein per 100 grams, tofu is a complete plant protein that absorbs spices and sauces well. In Indian cooking, firm tofu can be cubed and used in place of paneer for dishes like tofu makhani or tofu bhurji. Silken tofu works well for creamy desserts and smoothies. In North America tofu is easy to find at mainstream supermarkets and health-food stores; press firm tofu for 15–30 minutes to remove water if you want a chewier bite. Quick pan-fry with turmeric and chili, then finish with a splash of lemon for a simple protein-rich side. Tofu also keeps well in the fridge for several days once opened, making it a convenient protein for meal prep. For texture variety, try baking marinated tofu cubes until crisp and toss them into salads or grain bowls.

3. Sprouted moong (green gram sprouts)

Sprouted moong—fresh sprouts from green gram—are a great way to get protein plus extra vitamins and enzymes. The Research Agent notes that cooked moong provides about 15 grams of protein per cup, and while sprouting doesn’t massively raise absolute protein content, it improves protein bioavailability and digestibility. That makes sprouts a light, nutrient-dense option for tiffins, salads, or chaat. To sprout at home, soak whole moong for 8–12 hours, drain, and keep in a covered bowl or cloth for 24–48 hours, rinsing twice daily until small tails appear. Toss sprouted moong with chopped cucumber, tomato, lemon, and chaat masala for a quick high-protein snack, or sauté briefly with garlic and cumin for a warm side. Sprouts are widely available fresh at Indian markets and health-food stores in North America; you can also buy pre-sprouted packs in refrigerated sections. For meal prep, add sprouts to wraps or layer them with hummus and roasted vegetables for a protein-packed lunch.

4. Urad dal (black gram)

Urad dal (black gram) is frequently highlighted by nutrition experts as one of the higher-protein dals in Indian cuisine. Paras Hospitals and other sources point to urad as a top dal choice when protein density is needed. It forms the base for classics like dal makhani, idli-dosa batters, and crispy vadas. For a nutritious weeknight dal, soak urad dal for a few hours and pressure-cook until soft, then temper with ghee or oil, cumin, garlic, and tomato. Pairing urad dal with rice or rotis helps complete the amino-acid profile. In the US, buy whole urad or split urad (with or without skin) at Indian grocers; split urad cooks faster than whole beans. If time is tight, use a pressure cooker or instant pot—soak first for shorter cook times. For extra flavor and protein boost, finish dal with a spoonful of Greek yogurt or a scattering of roasted peanuts in the final tempering.

5. Moong dal (split yellow or whole)

Moong dal is a kitchen mainstay for digestion-friendly, protein-rich meals. The research summary lists moong at about 15 grams of protein per cup cooked, making it a strong, easy-to-use source of plant protein. Moong dal cooks quickly and makes khichdi, dal soups, and light curries that work well for all ages. For US cooks, split yellow moong is common and fast to prepare—no long soak needed. Try khichdi with brown rice and vegetables for a balanced one-pot meal, or thin moong dal into a soup with ginger and lemon for a comforting post-workout dish. Moong is also an excellent candidate for sprouting if you want the extra digestibility mentioned earlier. When grocery shopping in North America, look for moong dal at mainstream stores in the international aisle or at Indian markets; canned lentil alternatives can work in a pinch but rinse them well before seasoning.

6. Masoor dal (red lentils)

Masoor dal, or red lentils, are one of the quickest-cooking dals and deliver about 7–9 grams of protein per 100 grams cooked according to the research summary. Their speed makes them ideal for weekday meals—cooks in 15–20 minutes without prior soaking. Use masoor for spiced soups, dal tadka, or blended lentil spreads that work as sandwich fillings. To make a more complete protein profile, serve masoor dal with whole-grain rotis or a side of quinoa. Red lentils break down into a creamy texture, so they’re also good for baby food and easy-to-digest meals. In US supermarkets you’ll find red lentils in the dried beans aisle or bulk section; they’re a low-cost protein source and store well for months. A quick tip: add a squeeze of lemon or a sprinkle of chopped cilantro when serving to brighten flavor without extra fat.

7. Chickpeas (chana — kabuli or kala chana)

Chickpeas are a versatile source of protein and are listed in the research at around 8–10 grams per 100 grams cooked. They appear across Indian regional cooking—from Punjabi chole to Maharashtrian chana sundal—and are also the base for hummus, which blends well with Indian spices. For convenience, canned chickpeas are an easy US pantry staple; drain and rinse them before use. Dried chickpeas need soaking overnight and pressure cooking for best texture. For a protein-packed meal, toss chickpeas with roasted vegetables, a lemon-yogurt dressing, and spices for a tiffin-friendly salad. Home cooks can also grind chickpeas into besan (chickpea flour) to make pakoras, pancakes, or besan cheela—each option brings protein and satiety. If you’re watching pantry cost, buy dried chickpeas in bulk; they’re cheaper per serving and store well.

8. Rajma (kidney beans)

Rajma, or kidney beans, are a comforting, protein-rich option at about 8.5 grams per 100 grams cooked, according to the research summary. Popular in Punjabi households as rajma chawal, these beans are hearty and pair well with whole grains for a filling meal. Dried rajma should be soaked overnight and pressure-cooked until soft; canned kidney beans work when time is short. The classic rajma gravy is cooked slowly with onion, tomato, and warming spices; for a lighter weeknight version, simmer beans with tomato puree and garam masala. In North America, kidney beans are widely available in both dried and canned forms at mainstream supermarkets, which makes rajma an easy protein choice for meal prep. Serve with brown rice or a roti for a balanced plate that hits both protein and fiber.

9. Green peas (fresh or frozen)

Green peas are often underrated as a protein source, with roughly 5 grams of protein per 100 grams, as noted in the research summary. They work well in quick curries like matar paneer (swap paneer for tofu if you want to avoid it), pulao, or even tossed into pasta and grain bowls for a vegetable-and-protein boost. Frozen peas are a great North American shortcut: they’re flash-frozen at peak freshness and retain nutrients, making them convenient for busy cooks. For children and picky eaters, peas are gentle in flavor and blend easily into soups or mash. Try a peas-and-mint chutney, or add peas to a lentil stew to up the vegetable-to-dal ratio while contributing a modest but valuable amount of protein. Frozen or fresh, peas add color, texture, and a nutritional lift to everyday meals.

10. Sattu (roasted gram flour)

Sattu is a traditional powdered food—usually roasted Bengal gram or chickpea—celebrated in parts of Bihar and Uttar Pradesh and noted in the research for having about 20 grams of protein per 100 grams. In India, sattu is made into cooling drinks (sattu sharbat), stuffed parathas, or savory batters. For North American cooks, sattu can be purchased at Indian specialty stores or online; it keeps well and is quick to use. A simple sattu drink blends sattu with water, lemon, salt, and roasted cumin for an energizing snack. For a more filling option, mix sattu into dough for parathas or fold it into a spiced batter for savory pancakes, pairing with yogurt or a chutney for balance. Because sattu is flour, it also works as a thickener in soups or as a protein add-in for smoothies when used cautiously for texture.

11. Amaranth (rajgira)

Amaranth—called rajgira in many Indian languages—is an ancient grain with a strong protein profile of about 9 grams per 100 grams, per the research summary. It’s naturally gluten-free and offers a slightly nutty flavor that suits porridges, laddoos, and flatbreads. You can cook whole amaranth like a porridge for breakfast or pop it on the stovetop for a crunchy garnish on yogurt and salads. In some regional fasting recipes, popped amaranth is mixed with jaggery to make energy-dense laddoos. In North America, amaranth is available at health-food stores and online; it’s also a good swap for quinoa in some dishes. Try simmering amaranth with milk and cardamom for a high-protein breakfast or mixing it with mashed banana and eggs as a batter for a quick pancake.

12. Almonds

Almonds are a protein-dense nut at roughly 21 grams of protein per 100 grams, as referenced by the Research Agent’s sources. They show up across Indian kitchens as a snack, in sweets like badam halwa, and blended into badam milk for richness and a protein boost. For everyday use, a small handful of almonds makes a portable protein-rich snack and pairs well with fruit or a cup of chai. Ground almonds act as a binder in some kebab or cutlet recipes, and almond powder can enrich batters and baked goods for a protein lift. In North America, raw or roasted almonds are easy to find; for recipe flexibility, soak almonds overnight and peel them to make creamier badam milk or almond paste. Watch portions—nuts are calorie-dense—so use them strategically as a topping or snack rather than the main dish.

13. Greek yogurt / Hung curd (dahi)

Greek yogurt or hung curd offers a welcome dairy-based protein boost without using paneer. Research lists Greek-style yogurt at about 10 grams of protein per 100 grams, along with probiotic benefits for gut health. Hung curd is easily made by straining plain yogurt through cheesecloth until thick, creating a texture similar to Greek yogurt that works well in raitas, dips, and creamy curries. In Indian recipes, a dollop of hung curd finishes a spiced dal or acts as the base for marinades. In North America, Greek yogurt is widely available in regular and low-fat varieties; choose plain varieties to avoid added sugar and add spices or herbs at home. For a quick protein-rich snack, layer Greek yogurt with chopped nuts and honey, or use it as a cooling side for spicy dishes. Hung curd also stores well for a few days in the refrigerator once prepared.

Wrapping Up: Simple Ways to Build Protein from Indian Foods

Indian cuisine gives you plenty of ways to hit your protein goals without paneer. Start by choosing one high-protein base per meal—soya chunks, a dal like moong or urad, or a scoop of Greek yogurt—and then add a vegetable and a grain or flatbread to round out the plate. For muscle-focused plans, lean on soya chunks and combine beans with whole grains for complete proteins. If you want quick weekday meals, keep canned chickpeas, frozen peas, and red lentils on hand. For an easy energy drink, try sattu mixed with water, lemon, and roasted cumin. When shopping in North America, Indian grocers, mainstream supermarkets, and online retailers stock most items; if one ingredient isn’t available, swap with a close cousin—tofu for paneer, lentils for beans, or almond milk for badam milk. Try a simple weekly plan: one dal-based dinner, two bean or soya meals, a tofu night, and daily yogurt or nut snacks. An infographic comparing grams of protein per 100 grams and per common serving can help you visualize portions and plan meals. These foods respect traditional flavors while fitting modern routines—so you get both nourishing meals and the taste of home.