13 High-Protein Indian Foods Beyond Paneer

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.