13 High-Protein Indian Foods Beyond Paneer

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.