protein rich

Healthy Kala Chana Tikki Chaat(No-Fry Version)

By / Fitpiq Team, Health Tips, Healthy Recipes, Protein Rich Recipes, Weight Loss Recipes, Winter Recipes

🍛 Ingredients (Indian-style but healthified)

For the Tikkis

  • 1 cup kala chana (black chickpeas), soaked overnight
  • 1 medium sweet potato or regular potato (boiled & mashed)
  • ¼ cup oats flour (ground oats) — Indian healthy binding
  • 1 small onion, finely chopped
  • 1–2 green chilies, chopped
  • 1 tsp ginger paste
  • 1 tsp jeera (cumin) powder
  • 1 tsp dhaniya (coriander) powder
  • ½ tsp red chili powder
  • ½ tsp amchur (dry mango powder)
  • 1 tsp chaat masala
  • Salt to taste
  • 1 tbsp coriander leaves, chopped
  • A few drops of oil for brushing

For the Chaat Toppings (Indian Street Style)

  • Homemade curd, whisked with a pinch of salt + pinch of sugar
  • Green chutney (coriander, mint, green chili, lemon, salt)
  • Sweet chutney (imli + a little jaggery)
  • Finely chopped onion
  • Finely chopped tomato
  • Roasted jeera powder
  • Chaat masala
  • Red chili powder
  • Coriander leaves
  • Pomegranate seeds (optional but healthy)
  • Roasted chana dal / crushed peanuts instead of sev for a healthy crunch

🍳 How to Make It (Indian Method)

1. Cook Kala Chana

  • Pressure cook soaked kala chana with a little salt (4–5 whistles).
  • Drain completely.
  • Mash slightly or pulse in mixer once (keep some texture).

2. Prepare the Tikki Dough

Mix together:

  • Crushed chana
  • Mashed sweet potato/potato
  • Onion + ginger + chili
  • Spices (jeera, dhaniya, red chili, chaat masala, amchur)
  • Oats flour for binding

Taste and adjust spices (Indian tikkis are usually tangy + spicy).

3. Shape & Cook

Air Fryer (healthiest Indian style)

  • Shape tikkis
  • Brush with 2–3 drops of oil
  • Air fry at 180°C for 12–15 mins
  • Flip halfway

Tawa (Indian home style, low oil)

  • Heat a cast-iron tawa
  • Brush lightly with oil
  • Cook tikkis on medium flame
  • Press gently to make them crisp on both sides

🍽️ Assemble the Indian Chaat

On a plate:

  1. Place 2–3 hot tikkis.
  2. Spoon over curd.
  3. Add green chutney + imli-jaggery chutney.
  4. Sprinkle onion, tomato.
  5. Add chaat masala, roasted jeera powder, red chili powder.
  6. Add roasted peanuts/chana dal for crunch.
  7. Garnish with dhania + pomegranate.

❤️ Healthy Tips (Indian Cooking Style)

  • Use sweet potato to avoid too many carbs.
  • Add sprouts on top for a protein boost.
  • Use homemade curd — lighter and fresher.
  • Avoid sev to make it weight-loss friendly.
  • Add lemon juice before serving for an authentic Indian tang.

⭐ Why This Recipe Is Healthy

  • High in plant protein + fiber
  • Low oil (no deep frying)
  • Low glycemic index
  • Gluten-free (if using besan)
  • Great for weight loss & digestion

Soft & Fluffy Paneer Idli Recipe

By / Breakfast Recipes, Fitpiq Team, Health Tips, Healthy Breakfast Recipes, Healthy Recipes, Protein Rich Recipes, Science behind weight loss, Weight Loss Recipes

Paneer idli is a protein-rich, kid-friendly twist on the classic South Indian idli. You can make it two ways:

  1. Paneer mixed into the batter, or
  2. Paneer stuffing inside the idli.

Below is the easiest mixed-batter version, plus an optional stuffing version.

⭐ Ingredients (for 12–14 idlis)

For the idli batter

  • 2 cups idli batter (fermented)
  • ½ cup grated paneer
  • 1–2 tbsp curd (optional, for softness)
  • Salt to taste (if your batter isn’t already salted)
  • 1–2 tbsp chopped coriander (optional)
  • 1 green chilli finely chopped (optional)

⭐ Optional Tempering (adds flavor)

  • 1 tsp oil or ghee
  • ½ tsp mustard seeds
  • ½ tsp urad dal
  • 1 tbsp finely chopped onions
  • Few curry leaves
    (Mix this into the batter if you want masala-style paneer idlis.)

⭐ Method

1. Prepare the batter

  • Take fermented idli batter in a bowl.
  • Add grated paneer, curd (optional), coriander, and chillies.
  • Mix gently—don’t overmix or the idlis won’t be fluffy.

2. Optional: Tempering

  • Heat oil, splutter mustard seeds, add urad dal and onions; sauté lightly.
  • Let it cool slightly and fold it into the batter.

3. Steam the idlis

  • Grease the idli plates.
  • Pour batter up to ¾ full.
  • Steam for 10–12 minutes on medium heat.
  • Let them rest for 2 minutes before removing.

4. Serve

Serve hot with:

  • Coconut chutney
  • Tomato chutney
  • Sambar
  • Or drizzle ghee on top!

🍽 Alternative: Paneer Stuffed Idlis (Quick Version)

Stuffing:

  • ½ cup crumbled paneer
  • 1 tsp oil
  • 1 tsp ginger-garlic paste
  • ¼ tsp red chilli powder
  • ¼ tsp turmeric
  • Salt, pepper
  • Coriander

Steps:

  1. Prepare a dry paneer bhurji–style stuffing.
  2. Pour a spoon of batter into each mould, add 1 tsp paneer stuffing, cover with more batter.
  3. Steam 12–14 minutes.

If you want, I can also give:
✅ Paneer Idli Fry recipe
✅ Restaurant-style chutney pairing
✅ Instant no-fermentation idli with paneer

Pregnancy-Friendly Date Milk

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

Ingredients

  • 1 cup milk (preferably pasteurized, full-fat or low-fat)
  • 2–3 soft dates (pitted)
  • A pinch of cardamom (optional)

Instructions

  1. Clean the dates
    Rinse them well and remove the pits.
  2. Boil the milk with dates
    • Add milk to a small saucepan.
    • Add the dates.
    • Bring to a gentle boil.
  3. Simmer
    Simmer for 5–10 minutes so the dates release flavor and natural sweetness.
  4. Remove the dates
    Lift the dates out with a spoon (or strain the milk).
  5. Serve
    Enjoy warm. You can drink it in the morning or at bedtime.

Why This Is Good During Pregnancy

  • Natural iron from dates (even when dates are removed, some minerals infuse into the milk).
  • Energy + mild sweetness without added sugar.
  • Warm milk can help relaxation and better sleep.

Safety Notes (Important)

healthy Indian-style Paneer Masala Oats

By / Fitpiq Team, Health Tips, Healthy Recipes, Protein Rich Recipes, Weight Loss Recipes

Ingredients (Serves 2)

  • Paneer (cottage cheese) – 100 g, cubed
  • Rolled oats – ½ cup
  • Onion – 1 small, finely chopped
  • Tomato – 1 medium, finely chopped or pureed
  • Green chili – 1, finely chopped (optional)
  • Ginger-garlic paste – ½ tsp
  • Turmeric powder – ¼ tsp
  • Red chili powder – ½ tsp
  • Coriander powder – ½ tsp
  • Garam masala – ¼ tsp
  • Cumin seeds – ½ tsp
  • Oil – 1 tsp (preferably olive or sunflower)
  • Salt – to taste
  • Water / low-fat milk – 1 cup
  • Fresh coriander leaves – for garnish

Instructions

  1. Roast the oats (optional, for nuttiness):
    Dry roast the oats in a pan for 2–3 minutes on medium heat until they turn slightly golden. Keep aside.
  2. Prepare the masala:
    Heat oil in a pan. Add cumin seeds, let them splutter. Add chopped onions and sauté until translucent.
  3. Add aromatics:
    Add ginger-garlic paste and green chili. Sauté for 1 minute until raw smell disappears.
  4. Cook tomatoes & spices:
    Add chopped/pureed tomato, turmeric, red chili powder, coriander powder, and salt. Cook until the oil separates from the masala (2–3 minutes).
  5. Add paneer:
    Add paneer cubes, gently mix so they are coated with the masala.
  6. Add oats and liquid:
    Add roasted oats and 1 cup water (or milk for creaminess). Stir well and cook on medium heat for 3–5 minutes until oats are soft and cooked. Stir occasionally to avoid sticking.
  7. Finish with garam masala & garnish:
    Sprinkle garam masala and chopped coriander leaves. Mix gently.
  8. Serve hot:
    Enjoy as a healthy breakfast, lunch, or dinner!

✅ Tips for extra healthiness:

  • Use low-fat paneer or homemade paneer to reduce calories.
  • Add vegetables like peas, bell peppers, or spinach for extra nutrients.

Low-Fat Dates Milkshake (Healthy & Easy)

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

Ingredients (1 serving)

  • 1 cup low-fat milk (can be warm or chilled)
  • 2–3 soft dates (Medjool or regular; remove seeds)
  • ½ cup water or a few ice cubes (optional for thinner texture)
  • ½ tsp cinnamon or cardamom (optional, for flavor)
  • 1 tsp chia seeds (optional, adds thickness & nutrition)

Instructions

  1. Soak the dates in warm water for 10 minutes to soften (skip if already soft).
  2. Add milk + soaked dates to a blender.
  3. Add cinnamon/cardamom if using.
  4. Blend until smooth and creamy.
  5. Taste and adjust sweetness by adding one extra date if needed.
  6. Serve immediately.

Tips to keep it low-fat & healthier

  • Use low-fat or skimmed milk for fewer calories.
  • Limit to 2–3 dates if you want lower sugar.
  • For extra thickness without fat: add ½ frozen banana slice or chia gel (optional).
  • Want it cold? Blend with 2–3 ice cubes instead of adding more milk.

Healthy Veggie Bread Roll (Baked / Air-Fried)

By / Breakfast Recipes, Fitpiq Team, Healthy Recipes, Weight Loss Recipes

✅ Ingredients (for 4 rolls)

  • 4 whole wheat bread slices
  • 1 large boiled potato, mashed
  • ¼ cup mixed veggies (peas/carrots/corn) OR use only potato if you want super simple
  • Salt to taste
  • ½ tsp red chilli powder
  • ½ tsp garam masala (optional)
  • ½ tsp chaat masala (optional)
  • 1 tsp coriander (optional)
  • 1 tsp oil (for brushing)

👩‍🍳 Instructions (very simple)

1. Make the filling

In a bowl, mix:
✔ mashed potato
✔ veggies
✔ salt + chilli + garam masala
That’s it.

2. Prepare the bread

  • Take 1 slice, dip your fingers in water and lightly wet the bread (don’t soak it).
  • Flatten gently with your hand or rolling pin.

3. Fill

  • Add 1 big spoon of filling in the center.
  • Roll it tightly and press the edges to seal.

4. Cook (choose one)

A. Tawa / Pan (easiest)

  • Brush ½ tsp oil on the roll.
  • Cook on low flame, rotate till all sides turn golden.

B. Air Fryer

  • 180°C for 8–10 mins.

C. Oven

  • 200°C for 12–15 mins.

⭐ Ready to Serve!

⭐ Serving

Serve with green chutney, mint yogurt dip, or ketchup.

High-Protein No-Bake Granola Bars

By / Dessert, Fitpiq Team, Health Tips, Healthy Recipes, Protein Rich Recipes, Weight Loss Recipes

✔ Servings: 8 bars

✔ Time: 15 minutes

✔ Protein: ~7–9g per bar (natural protein sources only)

✅ Ingredients (All Natural, Vegetarian)

Base

  • 1 cup rolled oats (or regular oats)
  • ½ cup roasted chana dal powder (Sattu also works)
  • ¼ cup peanut butter (or almond butter)
  • ¼ cup honey or jaggery syrup
  • 1–2 tbsp ghee or coconut oil

Natural Protein Boosters

Use any 3–4 of these:

  • ½ cup roasted peanuts (crushed)
  • ¼ cup soy chunks (soaked, squeezed, and crumbled) — very high protein
  • ½ cup mixed seeds (pumpkin, sunflower, chia, flax)
  • ¼ cup chopped almonds or cashews
  • ¼ cup black sesame seeds (til)

Optional Flavor

  • Cardamom or cinnamon
  • 1 tsp vanilla essence
  • 2–3 tbsp chopped dates/raisins

👩‍🍳 Instructions

1. Lightly roast the oats

Dry roast on low heat for 3–4 minutes until aromatic.
(Improves texture + taste.)

2. Mix the protein ingredients

In a big bowl add:

  • oats
  • roasted chana powder
  • peanuts
  • seeds
  • soy chunk crumbs (optional but gives highest protein boost)
  • nuts

Mix well.

3. Prepare the binder

In a small pan:

  • Add peanut butter + honey + ghee
  • Heat on LOW until it melts and turns smooth/sticky.
    Do NOT boil.

4. Combine

Pour hot mixture over the dry ingredients.
Mix quickly.

5. Shape

  • Spread mixture on a tray lined with baking paper.
  • Press tightly using a bowl or flat spoon.
    (Tighter = firmer bars)

6. Set

  • Refrigerate 1–2 hours
  • Cut into bars.

Stores well for 7–10 days in the fridge.

⭐ Approx Nutrition per Bar

(Depends on exact ingredients)

  • Calories: ~180–210
  • Protein: 7–9g
  • Fiber: High
  • Healthy fats: Good

Healthy Indian-Style Egg Noodles

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

Ingredients (2 servings)

Main:

  • 150 g whole wheat or millet noodles (or egg noodles)
  • 2 eggs
  • 1 tbsp sesame oil or olive oil
  • 1 small onion, thinly sliced
  • 1–2 garlic cloves, minced
  • ½ inch ginger, finely chopped
  • 1 green chili, slit (optional)
  • 1 small carrot, julienned
  • ½ cup capsicum (mixed colors), sliced
  • ½ cup cabbage, shredded
  • 2 tbsp spring onions, chopped (for garnish)

Sauce (mix in a bowl):

  • 1 tbsp low-sodium soy sauce
  • 1 tsp vinegar or lemon juice
  • 1 tsp chili sauce (adjust to taste)
  • ½ tsp black pepper
  • ½ tsp salt (or to taste)
  • ½ tsp honey or jaggery (balances flavors)

🔪 Method

  1. Boil the noodles
    • Cook according to packet instructions until just done (al dente).
    • Drain and toss with a few drops of oil to prevent sticking.
  2. Scramble the eggs
    • Heat ½ tbsp oil in a wok or large pan.
    • Beat eggs with a pinch of salt and pepper, add to the pan, and scramble lightly.
    • Remove and set aside.
  3. Stir-fry the veggies
    • In the same pan, add the remaining oil.
    • Sauté garlic, ginger, and green chili for 20–30 seconds.
    • Add onion, carrot, capsicum, and cabbage.
    • Stir-fry on high heat for 2–3 minutes so they stay crisp.
  4. Combine everything
    • Add the boiled noodles, scrambled eggs, and sauce mixture.
    • Toss well for 2–3 minutes until evenly coated and heated through.
  5. Finish & serve
    • Sprinkle spring onions on top.
    • Serve hot, optionally with a squeeze of lime or a side of chili vinegar.

Namkeen Overnight Oats (Savory Indian Style)

By / Fitpiq Team, Health Tips, Healthy Recipes, Weight Loss Recipes

🥣 Ingredients (1 serving)

  • Rolled oats – ½ cup
  • Water or buttermilk (chaas) – ¾ cup (adjust for texture)
  • Curd (yogurt) – 2 tbsp (optional, for tang)
  • Onion (pyaaz) – 2 tbsp, finely chopped
  • Cucumber – 2 tbsp, finely chopped
  • Green chilli – ½ tsp, finely chopped (optional)
  • Salt – to taste
  • Lemon juice – ½ tsp
  • Fresh coriander – 1 tbsp, chopped

Tempering (Tadka):

  • Ghee – 1 tsp
  • Mustard seeds (rai) – ½ tsp
  • Curry leaves (kadi patta) – 5–6 leaves
  • Optional: a pinch of hing (asafoetida)

👩‍🍳 Method

  1. Soak the oats:
  • In a bowl, mix rolled oats with water (or chaas) and a little salt.
  • Cover and refrigerate overnight (or at least 4–6 hours).
  1. Prepare tempering:
  • In a small pan, heat ghee.
  • Add mustard seeds; let them crackle.
  • Add curry leaves (and hing, if using). Turn off heat.
  1. Combine:
  • Take the soaked oats from the fridge.
  • Add chopped onion, cucumber, green chilli, and coriander.
  • Mix in the tadka (tempering).
  • Add lemon juice and adjust salt.
  1. Serve:
  • Eat cold (like a refreshing chaas-oats salad) or slightly warm it if you prefer.

💡 Tips & Variations

  • Add grated carrot, tomato, or boiled corn for more texture.
  • For protein, mix in a spoon of roasted chana powder or curd.
  • You can replace ghee with sesame oil for a South Indian twist.
  • Top with roasted peanuts or seeds if you want crunch (even though you’re skipping nuts).

Healthy Indian-Style Tawa Frankie Roll

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

🌾 Ingredients (makes 2 rolls)

For the roti / wrap:

  • 1 cup whole wheat flour (atta)
  • 1 tsp oil (optional)
  • Salt – a pinch
  • Water – as needed

For the filling:

  • 1 tsp olive oil / mustard oil / ghee
  • ½ tsp cumin seeds (jeera)
  • 1 small onion – sliced
  • 1 small capsicum – sliced
  • ½ carrot – grated
  • ¼ cup cabbage – shredded
  • ½ cup boiled and cubed paneer / tofu / boiled potato / chicken (choose one)
  • ½ tsp red chili powder
  • ½ tsp coriander powder (dhaniya powder)
  • ½ tsp garam masala
  • ¼ tsp turmeric powder
  • ½ tsp amchur (dry mango powder) or lemon juice
  • Salt – to taste
  • Fresh coriander – chopped

For the chutney spread:

  • 2 tbsp thick curd or hung curd (dahi)
  • 1 tbsp green chutney (mint-coriander chutney)
  • A pinch of black salt
  • ¼ tsp roasted cumin powder

Optional toppings:

  • Sliced onion rings tossed in vinegar or lemon juice
  • Lettuce leaves or shredded cabbage for crunch

🔥 Method

1. Prepare the roti:

  • Mix atta, salt, and a bit of oil with water to make a soft dough.
  • Rest for 10–15 minutes.
  • Roll out thin rotis and cook on a tawa until light brown spots appear on both sides.
  • You can brush lightly with oil or ghee.

2. Make the filling:

  • Heat 1 tsp oil in a non-stick pan.
  • Add cumin seeds and let them splutter.
  • Add onions and sauté till light golden.
  • Add capsicum, carrot, and cabbage; sauté 2–3 minutes (keep them slightly crunchy).
  • Add your protein (paneer, tofu, potato, or chicken) and all the masalas.
  • Mix well and cook 2–3 more minutes.
  • Finish with lemon juice and chopped coriander.

3. Prepare the chutney spread:

  • Mix hung curd, green chutney, roasted cumin powder, and black salt.
  • Keep it chilled until use.

4. Assemble the frankie:

  • Place a roti on a plate.
  • Spread 1–2 tsp of the chutney mix.
  • Add the hot filling in the center.
  • Top with onion rings or cabbage.
  • Roll tightly like a wrap.

5. Toast the roll (optional):

  • Place the roll back on the tawa and toast gently on all sides with a few drops of oil until golden.

🌿 Healthy Tips:

  • Use whole wheat or jowar rotis instead of maida wraps.
  • Replace paneer with tofu or sprouts for a vegan version.
  • Use low-fat curd and minimal oil.