Protein Rich Recipes

Hoe to make Urad Dal Palak Mini Tikki

By / Breakfast Recipes, Fitpiq Team, Health Tips, Healthy Breakfast Recipes, Healthy Recipes, Protein Rich Recipes

🥬 Urad Dal Palak Mini Tikki (Healthy Indian Snack)

Ingredients:

  • 1/2 cup split urad dal (soaked 4–5 hrs)
  • 1 cup finely chopped spinach (palak)
  • 1–2 green chilies
  • 1-inch ginger
  • 1/2 tsp cumin seeds
  • 1/2 tsp garam masala
  • Salt to taste
  • 2 tbsp rice flour or besan (for binding)
  • 1 tsp oil (for brushing/pan-frying)

Instructions:

  1. Grind soaked urad dal with green chili & ginger to a coarse paste (no water or very little).
  2. Mix the paste with chopped spinach, spices, salt & rice flour.
  3. Shape into small tikkis (bite-sized).
  4. Pan-fry or air-fry with minimal oil until crisp and golden on both sides.

🧄 Serve hot with green chutney or curd dip.
✨ High in protein & iron, perfect for kids’ tiffin or evening snacks!

How to make Lauki Thepla

By / Fitpiq Team, Health Tips, Healthy Breakfast Recipes, Healthy Recipes, Protein Rich Recipes

🌿 Healthy Lauki Thepla (Bottle Gourd Flatbread)

Ingredients:

  • 1 cup whole wheat flour
  • 1 cup grated lauki (squeeze water slightly)
  • 2 tbsp besan (optional for softness)
  • 1–2 green chilies (finely chopped)
  • 1 tsp ginger paste
  • 1/2 tsp turmeric
  • 1/2 tsp cumin seeds or ajwain
  • Salt to taste
  • Chopped coriander (optional)
  • 1 tsp sesame seeds (optional)
  • 1 tsp oil (for dough)
  • Water (only if needed)
  • Ghee/oil (for roasting)

Instructions:

  1. Mix all ingredients to form a soft dough. Add water only if needed (lauki releases moisture).
  2. Rest dough for 10 mins.
  3. Roll into thin theplas using dry flour.
  4. Roast on a hot tawa using minimal oil/ghee until golden on both sides.

🫙 Serve hot with curd or pickle.
✨ For extra health: Use multigrain flour or add flaxseed powder.

How to make Lentil Soup

By / Fitpiq Team, Health Tips, Healthy Recipes, Protein Rich Recipes, Soups

🥣 Easy Lentil Soup

You need:

  • 1 cup lentils (red or yellow are easiest)
  • 1 onion (chopped)
  • 2 garlic cloves (chopped)
  • 1 carrot (chopped)
  • 1 tomato (chopped)
  • 1 tsp cumin seeds or powder
  • ½ tsp turmeric (haldi)
  • 1 tsp oil (optional)
  • 4 cups water or vegetable soup (broth)
  • Salt and pepper
  • Lemon juice and coriander (for taste)

How to make:

  1. Heat oil in a pot. Add cumin, onion, and garlic. Cook for 2–3 minutes.
  2. Add carrot and tomato. Cook for 2–3 minutes.
  3. Add lentils, turmeric, and water (or broth).
  4. Cook for 25–30 minutes until lentils are soft.
  5. Add salt, pepper, and lemon juice.
  6. Blend if you like it smooth. Add coriander on top.

✅ Healthy, simple, and tasty!

How to make Chickpea Chaat

By / Healthy Breakfast Recipes, Healthy Recipes, Protein Rich Recipes

🥗 Healthy Chickpea Chaat

Ingredients:

  • 1 cup boiled chickpeas (chana)
  • 1 small onion, finely chopped
  • 1 tomato, finely chopped
  • 1 green chili, chopped (optional)
  • ¼ cup cucumber, diced
  • 1 tbsp lemon juice
  • 1 tbsp chopped coriander
  • ¼ tsp roasted cumin powder
  • ¼ tsp chaat masala
  • Salt to taste

Optional: Pomegranate seeds, grated carrot, or sprouts for extra nutrition.

Instructions:

  1. Mix chickpeas, veggies in a bowl.
  2. Add lemon juice, spices, and salt.
  3. Toss well and garnish with coriander.

✅ No oil, high in protein & fiber. Enjoy as a snack or light meal!

How to make Egg and Spinach Paratha Roll

By / Breakfast Recipes, Eggs, Fitpiq Team, Health Tips, Healthy Breakfast Recipes, Healthy Recipes, Protein Rich Recipes

Healthy Egg and Spinach Paratha Roll Recipe

Ingredients:

For the paratha dough:

  • 1 cup whole wheat flour
  • 1/4 tsp salt
  • Water (as needed to knead)
  • 1 tsp oil (optional)

For the filling:

  • 2 eggs (or 4 egg whites for a lighter option)
  • 1 cup spinach, finely chopped
  • 1 small onion, finely chopped
  • 1 green chili, finely chopped (optional)
  • 1/2 tsp cumin seeds or ajwain (optional)
  • Salt and pepper to taste
  • 1 tsp oil or butter (for cooking eggs)

For assembling:

  • 1-2 tbsp yogurt or green chutney (optional)
  • Fresh coriander leaves (optional)

Instructions:

  1. Prepare the dough:
    In a bowl, mix whole wheat flour and salt. Gradually add water and knead into a soft, pliable dough. Cover and rest for 20 minutes.
  2. Prepare the filling:
    Heat oil in a pan. Add cumin seeds (if using), then sauté onions and green chili until soft.
    Add chopped spinach and cook till wilted.
    Beat eggs with salt and pepper. Pour eggs into the pan with spinach-onion mix. Scramble until cooked but still moist. Set aside.
  3. Make parathas:
    Divide dough into equal balls. Roll each ball into a circle about 6-7 inches diameter.
    Cook on a hot tava or non-stick pan, flipping and applying a little oil or ghee, until golden brown on both sides.
  4. Assemble the roll:
    Place the cooked paratha on a flat surface. Spread yogurt or green chutney if using.
    Add the egg-spinach filling on one side.
    Roll tightly into a wrap.
  5. Serve:
    Cut in half if desired and enjoy warm with a side of salad or chutney.

Tips:

  • You can add some grated cheese or paneer for extra richness.
  • Add spices like garam masala or chaat masala to the egg filling for more flavor.
  • For vegan option, skip eggs and use tofu scramble or mashed chickpeas with spinach.

How to make Soya Milk Smoothie with Chia & Oats

By / Breakfast Recipes, Fitpiq Team, Health Tips, Healthy Breakfast Recipes, Healthy Recipes, Protein Rich Recipes, Smoothies

Healthy Soya Milk Smoothie with Chia and Oats

Ingredients:

  • 1 cup soya milk (unsweetened or lightly sweetened)
  • 2 tbsp rolled oats
  • 1 tbsp chia seeds
  • 1 ripe banana (for natural sweetness and creaminess)
  • 1/2 cup frozen berries or any fruit of your choice (e.g., mango, apple, or pineapple)
  • 1 tsp honey or maple syrup (optional)
  • 1/2 tsp cinnamon powder (optional, for flavor)
  • A few ice cubes (optional, for chilled smoothie)

Instructions:

  1. Soak chia seeds and oats:
    Soak chia seeds and oats in soya milk for about 10-15 minutes. This helps them soften and blend better.
  2. Blend:
    Add the soaked chia-oats mixture, banana, frozen fruit, cinnamon powder, and honey (if using) to a blender.
  3. Blend until smooth:
    Blend everything until creamy and smooth. Add ice cubes if you want it chilled and blend again.
  4. Serve:
    Pour into a glass and enjoy immediately.

Tips:

  • You can add a scoop of protein powder for an extra protein boost.
  • For a green twist, add a handful of spinach or kale — it won’t affect the taste much but ups the nutrition.
  • Adjust sweetness by adding dates or a splash of vanilla extract.

How to make Chickpea Tikki Burger

By / Breakfast Recipes, Fitpiq Team, Health Tips, Healthy Breakfast Recipes, Healthy Recipes, Protein Rich Recipes

Healthy Chickpea Tikki Burger Recipe

Ingredients:

For the chickpea tikki:

  • 1 can (400g) chickpeas (or 1.5 cups cooked chickpeas), drained and rinsed
  • 1 small onion, finely chopped
  • 1 green chili, finely chopped (optional)
  • 1/4 cup coriander leaves, chopped
  • 1/2 tsp cumin powder
  • 1/2 tsp garam masala
  • 1/2 tsp chaat masala (optional)
  • 1/4 tsp turmeric powder
  • 1 tsp ginger-garlic paste (optional)
  • Salt to taste
  • 2-3 tbsp whole wheat flour or besan (gram flour) — for binding
  • 1 tbsp olive oil (for cooking)

For assembling the burger:

  • Whole wheat or multigrain burger buns
  • Lettuce leaves or spinach
  • Tomato slices
  • Cucumber slices
  • Onion rings
  • Green chutney or yogurt-based sauce (like raita)
  • Avocado slices (optional)

Instructions:

  1. Make the tikki mixture:
    Mash the chickpeas roughly (you want some texture, not a paste).
    Add chopped onions, green chili, coriander, cumin powder, garam masala, chaat masala, turmeric, ginger-garlic paste, and salt. Mix well.
    Add whole wheat flour or besan little by little and mix until the mixture holds together enough to shape into tikkis.
  2. Shape and cook tikkis:
    Divide the mixture into equal portions and shape into round, flat patties.
    Heat oil in a non-stick pan over medium heat. Shallow fry the tikkis for about 3-4 minutes on each side, until golden brown and cooked through.
  3. Assemble the burger:
    Toast the burger buns lightly.
    Spread green chutney or yogurt sauce on the buns.
    Place a lettuce leaf, then the chickpea tikki, followed by tomato, cucumber slices, and onion rings. Add avocado slices if using.
    Top with the other half of the bun.
  4. Serve:
    Serve immediately with a side of salad or baked sweet potato fries for a healthy meal.

Tips:

  • You can add grated carrot or beetroot to the tikki mix for extra nutrition.
  • Baking tikkis is also an option: place on a baking tray, brush lightly with oil, and bake at 200°C (400°F) for 20 minutes, flipping halfway.
  • Use low-fat yogurt or a plant-based yogurt for the sauce to keep it light.

How to make Moth beans Misal Pav

By / Breakfast Recipes, Fitpiq Team, Health Tips, Healthy Breakfast Recipes, Healthy Recipes, Protein Rich Recipes

Healthy Moth Beans Misal Pav Recipe

Ingredients:

For the moth beans misal curry:

  • 1 cup moth beans (matki), soaked overnight and sprouted (or just soaked)
  • 1 tbsp oil (olive, mustard, or any healthy oil)
  • 1 tsp mustard seeds
  • 1/2 tsp cumin seeds
  • 1 medium onion, finely chopped
  • 1-2 green chilies, chopped (adjust to taste)
  • 1 tsp ginger-garlic paste
  • 1 large tomato, finely chopped
  • 1/2 tsp turmeric powder
  • 1 tsp red chili powder (adjust to taste)
  • 1 tsp coriander powder
  • 1/2 tsp garam masala
  • Salt to taste
  • 2 cups water (adjust for desired curry consistency)

For the dry spice mix (optional for extra flavor):

  • 1 tsp goda masala or garam masala

For garnishing and serving:

  • 1 small onion, finely chopped
  • 1 small tomato, finely chopped
  • Fresh coriander leaves, chopped
  • Lemon wedges
  • Pav (preferably whole wheat or multigrain for a healthier option)
  • Farsan or sev (optional, use sparingly or skip for a healthier version)

Instructions:

1. Prepare the Moth Beans:

  • Pressure cook the soaked and sprouted moth beans with 2 cups of water and a pinch of salt for 3-4 whistles or until tender but not mushy.

2. Make the Misal Curry:

  • Heat oil in a pan, add mustard seeds and cumin seeds. When they splutter, add chopped onions and sauté until golden brown.
  • Add ginger-garlic paste and green chilies; sauté for 1 minute.
  • Add chopped tomatoes and cook until soft and oil starts separating.
  • Add turmeric, red chili powder, coriander powder, garam masala, and salt. Mix well.
  • Add the cooked moth beans along with the cooking liquid. Add more water if needed to reach desired consistency.
  • Simmer on low heat for 7-10 minutes to let the flavors meld.
  • Adjust seasoning as needed.

3. Serve:

  • In serving bowls, pour the hot misal curry.
  • Garnish with chopped onions, tomatoes, fresh coriander, and a squeeze of lemon juice.
  • Sprinkle a little farsan or sev if you like some crunch (optional).
  • Serve immediately with warm pav buns (preferably whole wheat or multigrain).

Tips for a Healthier Misal Pav:

  • Use sprouted moth beans to increase protein and nutrient absorption.
  • Use whole wheat or multigrain pav instead of white bread.
  • Skip or limit farsan/sev to reduce fried and processed ingredients.
  • Add more veggies like grated carrots or chopped spinach to the curry for extra fiber.
  • Serve with a side of fresh salad or yogurt.

How to make Boiled Peanut Salad

By / Breakfast Recipes, Fitpiq Team, Health Tips, Healthy Breakfast Recipes, Healthy Recipes, Protein Rich Recipes, Salads

Healthy Boiled Peanut Chaat & Salad

Ingredients:

  • 1 cup boiled peanuts (unsalted or lightly salted)
  • 1 medium cucumber, finely chopped
  • 1 medium tomato, finely chopped
  • 1 small onion, finely chopped
  • 1 small carrot, grated (optional)
  • 1 small green chili, finely chopped (optional)
  • 2 tbsp fresh coriander leaves, chopped
  • Juice of 1 lemon
  • 1/2 tsp chaat masala (optional)
  • 1/4 tsp roasted cumin powder
  • Salt to taste
  • A handful of pomegranate seeds (optional, for sweetness and crunch)

Instructions:

  1. Prepare peanuts:
    If your peanuts are not boiled yet, soak raw peanuts overnight and boil them until soft but not mushy (about 30-40 minutes). Drain and cool.
  2. Mix veggies:
    In a large bowl, combine chopped cucumber, tomato, onion, carrot, green chili, and coriander leaves.
  3. Add peanuts:
    Add the boiled peanuts to the veggie mix.
  4. Season:
    Sprinkle salt, chaat masala, and roasted cumin powder.
  5. Add lemon juice:
    Squeeze fresh lemon juice and toss everything gently to combine.
  6. Add pomegranate seeds (optional):
    Sprinkle on top for a burst of sweetness and color.
  7. Serve:
    Serve immediately as a refreshing, healthy snack or side salad.

Tips:

  • You can add finely chopped raw mango during summer for a tangy twist.
  • For more crunch, add some roasted corn kernels or sprouts.
  • Adjust spices and lemon juice to your taste.

How to make Stuffed Soya Spinach Toast

By / Breakfast Recipes, Fitpiq Team, Health Tips, Healthy Breakfast Recipes, Healthy Recipes, Protein Rich Recipes

Healthy Stuffed Soya Spinach Toast Recipe

Ingredients:

  • 4 slices whole wheat bread (multigrain works great too)
  • 1/2 cup soya granules or minced soya chunks (rehydrated in hot water and drained)
  • 1 cup spinach, finely chopped
  • 1 small onion, finely chopped
  • 1 green chili, finely chopped (optional)
  • 1/2 tsp ginger-garlic paste (optional)
  • 1/2 tsp cumin seeds
  • 1/4 tsp turmeric powder
  • 1/2 tsp garam masala or chaat masala
  • Salt to taste
  • 1 tbsp olive oil or any healthy oil
  • 1-2 tbsp low-fat grated cheese or paneer crumbles (optional)
  • Butter or oil for toasting

Instructions:

  1. Prepare the stuffing:
    Heat oil in a pan, add cumin seeds and let them splutter.
    Add chopped onions, green chili, and ginger-garlic paste, sauté until onions turn translucent.
    Add the rehydrated soya granules or minced soya chunks and cook for 5 minutes.
    Add turmeric powder, garam masala, and salt. Mix well.
    Add chopped spinach and cook until the spinach wilts and the mixture dries up a bit (about 3-4 minutes).
    Turn off heat and if using, mix in grated cheese or paneer crumbles for extra creaminess.
  2. Assemble the toast:
    Take a slice of bread, spread the soya-spinach mixture evenly on it.
    Top with another slice of bread to make a sandwich.
  3. Toast:
    Heat a non-stick pan or sandwich maker.
    Lightly butter or oil the outside of the sandwich.
    Toast on medium heat until both sides are golden and crispy.
  4. Serve:
    Cut into halves and serve hot with green chutney, ketchup, or yogurt dip.

Tips:

  • You can add finely chopped bell peppers or grated carrots to the stuffing for extra crunch and nutrition.
  • For a vegan version, skip the cheese and use vegan bread and plant-based butter.
  • To boost flavor, sprinkle some chaat masala or crushed black pepper while assembling.