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 Last Updated : Nov 04,2019


प्रोटीन भरपुर व्यंजन चावल, पुलाव और बिरयानी - हिन्दी में पढ़ें (High Protein Rice, Pulao & Biryani recipes in Hindi)
હાઇ પ્રોટીન ભાત, પુલાવ અને બિરયાની - ગુજરાતી માં વાંચો (High Protein Rice, Pulao & Biryani recipes in Gujarati)

High Protein Rice, Pulao & Biryani recipes

Need for Protein in our Body?

Protein plays a very crucial role in our body. They are known as the building blocks of the body. They are involved in almost all the functions of the body, which are linked to growth and managing wear and tear of body cells. You will be surprised to know that each and every cell and enzyme, linked to any body function, is made up of protein. Our bones also need a strong of protein to support our body. Thus a constant supply of protein is very much essential.

Flaxseeds---is-Good-for-Bones

Source of Protein

While it is generally acknowledged that non-vegetarian foods are the richest source of protein, there is no reason for vegetarians to worry, as there are a number of vegetarian foods like dairy foods, nuts, pulses, sprouts and a few cereals which are brimming with protein. You merely need to learn the art of cooking healthy with these ingredients and include them in enough quantities to make up for your daily protein needs. An adult man needs approximately 60 g of protein and an adult woman needs 55 g of protein per day, while a pregnant women needs 23 g of additional protein to meet the requirement of the growing fetus. Find out about Sources of Protein in detail.

Chana Dal and Cabbage TikkiChana Dal and Cabbage Tikki

High Protein Khichdi

Rice dishes are a meal by itself to many. This section comprises of high protein khichdi, most of which include a combination of a cereal with a pulse or a dal or addition of protein rich paneer to it. A horde of veggies have also been accommodated in these recipes to not miss out on important antioxidants which help our body form a strong immune system. Bajra Whole Moong and Green Pea Khichdi and Tarkari Khichdi are a few examples to support it.

Of course, not to forget sprouts. They are not only easier to digest but also one of the good source of protein. Try your hand at a khichdi using sprouts like Buckwheat and Sprouts Khichdi. Cooked with basic spices and tempered with aromatic, flavorful ingredients like cumin seeds, cloves, black peppercorn and asafoetida, it’s a perfect one dish meal for dinner. With 207 calories, 10.5 g of protein and 4.4 g of fiber, this traditional Indian meal can help you enhance your protein intake. 

Bajra, Whole Moong and Green Pea KhichdiBajra, Whole Moong and Green Pea Khichdi

Some cereals like jowar and bajra also abound in protein. You will be amazed to know that a serving of Jowar and Vegetable Khichdi yields around 7.3 g of protein. Apart from protein, this khichdi is a way adding a whole lot of antioxidants and fiber by way of veggies.

High Protein Pulao / Biryani

In any meal, main course are the most filling and important part of the meal. And the portion size of the main course is also more as compared to other course of the meal. So it would be a wise idea to gain some protein by way of pulaos and biryanis too.

Leave behind the plain rice and go in for a combo of rice with a pulse or dal to make up for your day’s requirement of protein. You can go in for Matki Pulao made using white rice. Alternatively replace the white rice with brown rice and go a step ahead in cooking healthy meals. Masoor Biryani and Kabuli Chana Biryani are classic examples of using brown rice. So next time you have an occasion, serve elegant nutritious protein rich rice delicacies.

Kabuli Chana BiryaniKabuli Chana Biryani

Apart from being protein rich, most of the recipes in this section have been cooked with limited quantity of fat and the spice level has been adjusted accordingly to suit ones palate.

A bowl of curd pairs well with most the recipes in this section. While transforming a khichdi or pulao into a one dish meals, it adds an additional dose of protein as well.

How To Make Curd Or Dahi At HomeHow To Make Curd Or Dahi At Home

A cup of curd gives 8.7 g of protein which is more than 10% of your RDA (Recommended Daily allowance) for protein. Here’s How To Make Curd Or Dahi At Home recipe with step by step photos.

Enjoy our high protein rice, pulao, biryani recipes and do try our other high protein recipes from the options below

Protein Rich Veg Recipes

High Protein Dals, Kadhis recipes

High Protein Desserts recipes

High Protein International recipes

High Protein Juices, Milkshakes, Drinks recipes

High Protein Breakfast recipes

High Protein Rotis Parathas

High Protein Salads Raitas

High Protein Soups

High Protein Starters Snacks

High Protein Sabzis



Kabuli Chana Biryani recipe
The Kabuli Chana Biryani is a unique blend of rice and pulses. Saffron-tinged rice is layered with a tongue-tickling kabuli chana gravy, covered with foil, and baked for a while till the flavours meld to make an awesome one-dish meal. This dish is so delicious that you just need to serve it with ....
Gehun ki Bikaneri Khichdi ( Diabetic Recipe) recipe
Inspired by heart-warming Rajasthani Cuisine, Gehun ki Bikaneri Khichdi is a whole wheat khichdi that is sumptuous and tasty enough to make a complete meal. Replacing rice with whole wheat enhances the fibre and iron content of this recipe, while the use of equal amounts of ghee and oil gives it a t ....
Bajra Khichdi with Green Moong Dal recipe
Millets are wonder foods – our very own, local super foods! Apart from being treasure troves of nutrition, they all have some exclusive benefits too. If you take millets like bajra and nachni, they keep our system warm in the winters and help absorb nutrients and build muscle tissue. Here is a w ....
Jowar and Vegetable Khichdi recipe
A tasty One Dish Meals made of healthy jowar, the Jowar and Vegetable Khichdi is also quite exotic due to the choice of veggies used in it. Coloured capsicum and zucchini bring in not just colour but also a host of beneficial nutrients and antioxidan ....
Masoor Dal and Vegetable Khichdi recipe
Need an iron-boost? Go for this soothing Masoor Dal and Vegetable Khichdi! Made of a wholesome combination of dal, rice and vegetables cooked with aromatic spices, this traditional khichdi gives several nutrients including a significant amount of iron per serving. Flavourful and nutritious, this sum ....
Buckwheat Khichdi, Farali Kutto Khichdi Recipe, Vrat Recipe, Fasting Recipe recipe
One look at this recipe and you know that faaral foods can be more sumptuous and often more flavourful than everyday meals! The garnish of sesame seeds and coriander is to this khichdi what a cherry is to icing! It really boosts the aroma and flav ....
Healthy Broccoli Fried Rice Recipe recipe
Bursting with protein power and the goodness of antioxidants , broccoli is a nutri-dense veggie worth including in your everyday diet. Being
Mixed Sprouts Brown Rice, Healthy Sprouts Pulao recipe
This is a sumptuous brown rice preparation punctuated with scrumptious sprouts, spring onions and other veggies, and flavoured elegantly with a few common spice powders. The combination of rice and sprouted legumes (matki) improves the
Paneer Mutter Biryani recipe
Paneer is a show-stealer! Undoubtedly one of my favorites. Layers of rice and spicy paneer mutter make this Biryani a real delicacy. And roasted onions add a yummy touch to the brown rice. I have used low-fat milk to enhance its calcium and protein content, even while curbing the calories. To keep t ....
Tarkari Khichdi recipe
As the name suggests, this dish brims with Tarkari (vegetables) and the nutrients that they contain. To add to the goodness of vegetables, moong dal is also a rich source of protein, folic acid and zinc. An interesting combination of health and taste makes this dish a must-try!
Matki Pulao, Protein Rich Recipe recipe
Matki pulao, this one is truly a protein treasure trove lined with the goodness of matki sprouts, this pulao is not only easy-to-digest but nutritious too. Try variations of this pulao by replacing matki with other sprouts. Serve with Rajasthani Pakoda Ka ....
Vegetable Biryani (1 Tsp Oil ) recipe
Biryani is known to be a rich and luxurious preparation of rice and vegetables. While it traditionally contains oodles of ghee and oil, you will realise upon trying this intelligent version that the same richness can be brought out through the intensity of the spices and quantity of vegetables, with ....
Palak Kofta Rice recipe
Koftas add zing to the zero oil palak rice. Try making these soft and tasty koftas with low-fat paneer and palak. Not only palak, but low-fat paneer is also a health booster as it contains protein, calcium and vitamin A. Steaming the koftas instead of deep-frying not only slashes down the fat conten ....
Fenugreek and Mushroom Brown Rice recipe
Rice is usually a no-no for diabetics because it causes a quick rise in blood sugar levels. To counter the effect of high glycemic index white rice, replace it with high fibre brown rice and toss in some fibre-rich vegetables along with diabetic-friendly ingredients like garlic and fenugreek to crea ....
Soya Mutter Pulao ( Cooking with 1 Tsp Oil) recipe
Pulaos are always a welcome addition to any meal. A pulao can often make a complete meal by itself. The soya chunks added to this aromatic pulao are easily available in the market and are a rich source of protein and vitamin b12 - a vitamin which is otherwise lacking in vegetarian diets.
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