5 High-Protein Indian Foods to Support Your Metabolism (That Aren’t Chicken or Eggs!)

Archana Anand
Aug 4
2 min read

Let’s talk protein. Especially if you're a woman in your 40s or 50s trying to lose stubborn weight or boost your energy, protein is your metabolic bestie.

Why? Because protein helps maintain lean muscle mass (your calorie-burning engine), supports blood sugar balance, keeps cravings in check, and even helps manage cortisol, that stress hormone that loves to store belly fat when it's out of whack.

But here’s the thing… If you’re vegetarian or mostly plant-based (like many Indian women), you might feel like your options are dal, dal, and more dal.

ndian cuisine is FULL of protein-rich gems that go way beyond chana or paneer. Here are five underrated Indian foods that can give your metabolism a serious boost:

1. Sattu (Roasted Gram Flour)

This humble ingredient from Bihar is a protein powerhouse! Made from roasted chana dal, sattu has about 20g of protein per 100g. You can mix it into buttermilk, roll it into rotis, or make energy balls. It’s cooling, satiating, and super easy to digest.

Try this: Mix sattu with lemon, cumin, black salt, and water for a refreshing protein-packed summer drink.

2. Kala Chana (Black Chickpeas)

If rajma is the Bollywood hero, kala chana is the underrated supporting star with serious talent. Rich in both protein and fiber, these little guys help stabilize blood sugar and keep you fuller longer, crucial when trying to lose weight sustainably.

Pressure cook with turmeric, mustard seeds, and curry leaves, and eat as a warm salad or sundal-style snack.

3. Moong Dal Chilla (Savory Protein Pancakes)

A favorite for good reason: moong dal is one of the easiest dals to digest and packs in 14g protein per cup (cooked). Turn it into chillas (thin savory pancakes) and you’ve got a quick, gut-friendly, high-protein meal ready in minutes.

Bonus tip: Add grated veggies like carrots or zucchini to boost fiber and nutrients.

4. Greek Yogurt (or Hung Curd)

Curd is great, but strained curd (aka hung curd or Greek yogurt) is next level for your protein needs. It’s thicker, creamier, and has double the protein. A great vegetarian source of complete protein plus calcium for bone health.

Make a spicy raita, a creamy dip, or even a dessert bowl with nuts, seeds, and berries.

5. Amaranth (Rajgira)

This ancient Indian grain is a complete protein, meaning it contains all 9 essential amino acids. That’s rare in the plant world! It’s also rich in iron and magnesium, which help with energy metabolism.

Use it as a porridge base, mix into rotis, or pop it like popcorn for a crunchy snack.

How Much Protein Do You Really Need?

Most women I work with aren’t eating enough protein. A general rule of thumb: aim for 0.8 to 1g of protein per pound of ideal body weight spread across your meals.

And yes, protein at breakfast is non-negotiable if you're serious about kickstarting metabolism and reducing mid-morning cravings.

You don’t need fancy powders or Western superfoods to meet your protein goals. India’s traditional ingredients are nutrient-dense, easy on the gut, and surprisingly high in protein when used right.

So instead of feeling stuck or restricted, I want you to feel empowered and creative with your food because nourishment doesn’t have to be complicated.