10 High-Protein Indian Snacks That Have More Protein Than Eggs

When we think of high-protein foods, eggs often come to mind. But did you know that many traditional Indian snacks are richer in protein than eggs? With vegetarian and plant-based protein options, you can fuel your body naturally without relying on animal protein.

If you’re looking to boost muscle growth, stay full for longer, or eat a healthier diet, these 10 protein-rich Indian snacks are great alternatives to eggs.

How Much Protein Do Eggs Have?

✔ One boiled egg contains around 6g of protein.
✔ The recommended daily protein intake is 0.8–1g per kg of body weight.

👉 Let’s check out 10 traditional Indian snacks that have more protein per serving than eggs!

1. Sattu Drink (10g Protein per Glass) 🥤

✔ Why It’s Great:

• Made from roasted Bengal gram (chana), a superfood rich in protein.
• Helps in muscle recovery and keeps you full for hours.

✔ How to Make:

• Mix 2 tbsp sattu with water, lemon juice, and salt.
• Stir well and enjoy a refreshing, protein-packed drink!

2. Chana Chaat (15g Protein per Bowl) 🥗

✔ Why It’s Great:

• Made from black chickpeas (kala chana), packed with protein and fiber.
• Keeps you energized and supports weight loss.

✔ How to Make:

• Boil 1 cup black chana and mix with onions, tomatoes, and spices.
• Squeeze lemon juice for a tangy twist!

3. Moong Dal Chilla (12g Protein per Serving) 🥞

✔ Why It’s Great:

• Moong dal (green gram) is a complete protein source.
• A light yet filling snack for weight loss and muscle building.

✔ How to Make:

• Soak 1 cup moong dal, grind into a batter, and cook like a pancake.
• Add chopped onions and chilies for extra flavor.

4. Sprouts Salad (13g Protein per Bowl) 🥗

✔ Why It’s Great:

• Made from moong sprouts, a protein powerhouse!
• Low in calories but high in fiber and essential nutrients.

✔ How to Make:

• Mix sprouted moong dal with onions, tomatoes, and lemon juice.
• Add black salt and chaat masala for taste.

5. Peanut Chikki (18g Protein per 100g) 🍬

✔ Why It’s Great:

• Made from peanuts and jaggery, loaded with protein and good fats.
• A natural energy booster that satisfies sweet cravings.

✔ How to Make:

• Melt jaggery, mix in roasted peanuts, and let it set into bars.

6. Masoor Dal Soup (14g Protein per Bowl) 🍲

✔ Why It’s Great:

• Masoor dal (red lentils) is rich in protein and iron.
• Supports muscle recovery and gut health.

✔ How to Make:

• Boil ½ cup masoor dal with garlic, cumin, and turmeric.
• Blend into a smooth, creamy soup!

7. Rajma Tikki (13g Protein per Patty) 🍔

✔ Why It’s Great:

• Made from kidney beans (rajma), a great plant-based protein source.
• Perfect as a tea-time snack or burger patty.

✔ How to Make:

• Mash boiled rajma with spices, shape into patties, and shallow fry.

8. Besan Cheela (11g Protein per Serving) 🥞

✔ Why It’s Great:

• Made from gram flour (besan), rich in protein and fiber.
• A perfect gluten-free and high-protein Indian snack.

✔ How to Make:

• Mix besan, onions, and green chilies into a batter.
• Cook on a tawa like a pancake.

9. Paneer Bhurji (19g Protein per Serving) 🧀

✔ Why It’s Great:

• Paneer (cottage cheese) is one of the richest vegetarian protein sources.
• Helps in muscle building and weight management.

✔ How to Make:

• Crumble paneer and sauté with onions, tomatoes, and spices.
• Serve with roti or as a sandwich filling.

10. Makhana (Fox Nuts) (9g Protein per 100g) 🍿

✔ Why It’s Great:

• Rich in protein and antioxidants with low calories.
• Keeps you full for long and aids in digestion.

✔ How to Make:

• Dry roast makhana with ghee, turmeric, and black salt.

Frequently Asked Questions

Q: Are plant-based proteins as good as eggs?

A: Yes! Indian protein-rich foods like dal, chana, paneer, and nuts offer essential amino acids and nutrients.

Q: Which snack is best for muscle building?

A: Paneer bhurji, sattu drink, and moong dal chilla are great for muscle recovery.

Q: Can I eat these snacks daily?

A: Yes, but balance your diet with vegetables, healthy fats, and fiber for optimal health.

Q: Which Indian snack is highest in protein?

A: Peanut chikki, paneer bhurji, and sprouted chana chaat have more protein per serving than eggs.

Q: Are these snacks good for weight loss?

A: Yes! High-protein snacks keep you full longer, preventing overeating and cravings.

Conclusion

If you thought eggs were the only protein-rich food, think again! India offers amazing traditional snacks that are packed with protein, help muscle growth, and support weight loss.

🥗 Switch to these protein-rich Indian snacks for better health and energy!