High Protein Vegetarian Foods in India

TLDR

• High-protein foods help grow and strengthen muscles.
• Vegetarian foods can also be rich in protein.
• With the Hint app, you can also access various high-protein foods.
• High-protein vegetarian foods are also packed with other vitamins and minerals.

Are you looking for vegetarian high-protein options? 

Look no further than these fantastic high-protein vegetarian foods in India.

High in protein, packed with nutrients, and low in calories, these foods will not only help you achieve your muscle gain goals but also provide you with essential vitamins and minerals to support your overall health. 

So, get ready to embark on a flavorful and healthy high-protein journey with these vegetarian high-protein foods. You will find all these recipes on the  Hint app 

Let's dive in and discover some vegetarian high-protein Indian foods.

High Protein Vegetarian Recipe #1: Lassi 

1 glass of Lassi provides 6.4g of protein.

Calories in one glass of lassi are 170.4 kcal. Out of these calories, 53.9% is from carbohydrates, 31% is from fat, and 15% is from protein.

Lassi is a good source of protein, probiotics, riboflavin, phosphorus, and selenium, and an excellent source of calcium, manganese, vitamin B12, and vitamin D.

The solid proteins in lassi help build muscle mass. Moreover, it also helps boost immunity and aids in digestion.

High Protein Vegetarian Recipe #2: Yogurt

1 small cup of yogurt provides 5.2g of protein.

Calories in one small cup of yogurt are 63.1 kcal. Out of these calories, 44.6% is from carbohydrates, 22.1% is from fat, and 33.3% is from protein.

Yogurt is a good source of protein, calcium, phosphorus, riboflavin, and an excellent source of vitamin B12, and probiotics.

It helps repair your muscles, improves gut health, and boosts immunity.

High Protein Vegetarian Recipe #3: Makhana

100 grams of makhana provides 15.4g of protein.

Calories in 100 grams (one small cup) of makhana are 337.2 kcal. Out of these calories, 76.5% is from carbohydrates, 5.3% is from fat, and 18.3% is from protein.

Makhana is a good source of vitamin A, niacin, vitamin B5, calcium, iron, and potassium, protein, thiamin, vitamin B6, folate, phosphorus, magnesium, copper, manganese. 

It helps strengthen muscles and boost immunity.

High Protein Vegetarian Recipe #4: Jowar Upma 

1 small cup of jowar upma provides 3.6g of protein.

Calories in one small cup of jowar upma are 133.9 kcal. Out of these calories, 60.4% is from carbohydrates, 28.8% is from fat, and 10.8% is from protein.

Jowar upma is a good source of protein, vitamin D, lutein, alpha-carotene, and an excellent source of dietary fiber, vitamin C, beta-carotene, and vitamin E.

It helps in improving muscle mass and boosting immunity.

High Protein Vegetarian Recipe #5: Soya Upma

1 small cup of soya upma provides 8g of protein. 

Calories in one small cup of soya upma are 107.3 kcal. Out of these calories, 35.8% is from carbohydrates, 34.2% is from fat, and 30% is from protein.

Soya Upma is a good source of calcium, and manganese, and an excellent source of protein, iron, dietary fiber, vitamin C, vitamin D, lutein, vitamin E, and beta carotene. 

It helps in improving muscle mass and boosting immunity.

High Protein Vegetarian Recipe #6: Almond Milk

1 glass of almond milk provides 5.7g of protein. 

Calories in one glass of almond milk are 216.8 kcal. Out of these calories, 17.1% is from carbohydrates, 72.5% is from fat, and 10.5% is from protein.

Almond milk is a good source of protein, dietary fiber, phosphorus, copper, vitamin K, and an excellent source of magnesium, manganese, and vitamin E. 

It is a good milk alternative for vegans and individuals with lactose intolerance.

High Protein Vegetarian Recipe #7: Soya Bhurji

1 small cup of soya bhurji provides 12g of protein.

Calories in one small cup of soya bhurji are 156.1 kcal. Out of these calories, 29.9% is from carbohydrates, 39.4% is from fat, and 30.6% is from protein.

Soya bhurji is a good source of protein, insoluble fiber, vitamin D, and manganese.

Soy chunks can help grow your muscles and efficiently lower the levels of bad cholesterol in the body.

High Protein Vegetarian Recipe #8: Boiled Peanut

1 small cup of boiled peanut provides 12.1g of protein.

Calories in one small cup of boiled peanuts are 313.1 kcal. Out of these calories, 13.5% is from carbohydrates, 71% is from fat, and 15.5% is from protein.

Boiled peanuts are a good source of dietary fiber, phosphorus, copper, selenium, vitamin B6, and folate, and an excellent source of protein, magnesium, niacin, and vitamin E. 

It boosts immunity, provides satiety, helps muscle growth, and aids weight loss.

High Protein Vegetarian Recipe #9: Paneer Bhurji

1 small cup of paneer bhurji provides 9.9g of protein.

Calories in one small cup of paneer bhurji are 173.4 kcal. Out of these calories, 24.1% is from carbohydrates, 53% is from fat, and 22.8% is from protein.

Paneer bhurji is a good source of protein, folate, vitamin C, vitamin E, and phosphorus, and an excellent source of biotin, calcium, selenium, and vitamin D. 

It helps strengthen bones and muscles.

High Protein Vegetarian Recipe #10: Tofu

1 small cup of tofu provides 7.2g of protein.

Calories in one small cup of tofu are 66.6 kcal. Out of these calories, 7.1% is from carbohydrates, 49.9% is from fat, and 43.1% is from protein.

Tofu is a good source of calcium, phosphorus, folate, and niacin and an excellent source of selenium. 

Tofu provides strength to your muscles and bones.

High Protein Vegetarian Recipe #11:  Boiled Chana Dal

1 small cup of chana dal provides 11.5g of protein.

Calories in one small cup of boiled chana dal are 169.3 kcal. Out of these calories, 57.9% is from carbohydrates, 15% is from fat, and 27.1% is from protein.

Boiled chana dal is a good source of calcium, beta carotene, lutein, riboflavin, niacin, vitamin B6, vitamin C, vitamin D, and an excellent source of dietary fiber, protein, pantothenic acid, potassium, phosphorus, magnesium, iron, zinc, copper, selenium, manganese, thiamin. 

It helps in blood sugar control, and muscle growth and aids in weight loss.

If you need help with muscle gain, download the Hint app and go to the plans to try the personalized high-protein diet.

With the Hint app, you can also access various healthy muscle-gain recipes. 

Through its features and resources, including calorie tracking, meal planning, and nutritional information, Hint assists you in making informed food choices and maintaining a healthy lifestyle, ultimately supporting your muscle gain journey.