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.