10 Indian Breakfasts Packed with Protein and Under 300 Calories

A wholesome breakfast sets the tone for the entire day. From Ayurveda to modern nutrition science, experts continue to stress the importance of starting the morning with a balanced meal that fuels energy, mood, and metabolism. But beyond simply eating something, ensuring a good dose of protein at breakfast is essential for long-term health.

Protein plays a vital role in building, repairing, and maintaining tissues, including muscles, skin, and organs. It also supports hormone production, strengthens immunity, and keeps you feeling fuller for longer, making it crucial for weight management. According to the British Heart Foundation, most adults require around 0.75g of protein per kilogram of body weight per day, roughly 45g for the average woman and 55g for men. Meanwhile, celebrity nutritionist Rujuta Diwekar often encourages meeting these needs through traditional, seasonal Indian foods rather than packaged supplements.

Indian Breakfasts Packed with Protein

If you're looking to increase your morning protein intake without compromising on flavour or calories, here are ten Indian breakfast options packed with protein and under 300 calories.

Idli — Around 300 Calories

A South Indian favourite made with fermented rice and urad dal, idlis are light, fluffy, and gut-friendly. A serving of two idlis with chutney or sambar offers approximately 300 calories and a decent protein boost.

Misal Pav — Around 300 Calories

A Maharashtrian staple, misal pav combines sprouted moth beans with a spicy curry and crunchy farsan. One satisfying serving averages around 300 calories and keeps you full for hours.

Moong Dal Chilla — Around 280 Calories

This savoury North Indian pancake, made from soaked and blended moong dal, is both protein-rich and delicious. One serving with green chutney comes to around 280 calories.

Appam with Vegetable Stew — Around 250 Calories

A Kerala classic, appam paired with coconut milk vegetable stew offers a nourishing, fibre-rich breakfast at roughly 250 calories per portion.

Poha — Around 250 Calories

Originating from Madhya Pradesh, poha made with flattened rice, peanuts, mustard seeds, and herbs is light yet energising, averaging 250 calories per serving.

Dhokla — Around 270 Calories

This steamed Gujarati snack made from fermented besan is airy and mildly tangy. Four small pieces provide about 270 calories and a moderate protein hit.

Upma — Around 230 Calories

A comforting South Indian porridge made from sooji and vegetables, upma delivers balanced nutrition at approximately 230 calories.

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Sattu Paratha — 175–300 Calories

A protein-packed Bihari favourite, sattu paratha uses roasted gram flour stuffing seasoned with herbs. Depending on size and oil used, it ranges between 175 and 300 calories per serving.

Plain Dosa — 100–160 Calories

Made from fermented rice and dal batter, a plain dosa is light, crisp, and protein-rich. One dosa ranges from 100 to 160 calories when prepared with minimal oil.

Masala Vegetable Omelette — 180–220 Calories

A two-egg vegetable omelette cooked with minimal oil delivers high-quality protein and essential nutrients, perfectly fitting within 180–220 calories.

Whether you're trying to build muscle, manage your weight, or simply eat more mindfully, these traditional Indian breakfasts offer a delicious and nutrient-dense way to meet your protein goals without exceeding 300 calories.

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