10 High Protein Indian Dishes for Muscle Growth (2024)

Protein is an essential component of our diet and a basic building block for the body. You may also have heard of people losing or gaining weight talking about their protein intake.

When it comes to a variety of dishes, Indian cuisine is rich in flavours. They are not only delicious but are also packed with protein.

As per Journal of Obesity and Metabolic Syndrome, protein is essential for muscle growth and repair. Here are ten high-protein Indian dishes that are great for anyone looking to enhance their muscle growth:

1. Chicken Tikka Masala

As per US Department of Food and Agriculture, a skinless, cooked chicken breast (174 grams) has 56 grams of protein. This equals 32 grams of protein per 100 grams.

Also read: Optimising Protein Intake: Expert Shares Tips on Healthy Food Combination

This classic dish involves chunks of marinated chicken (tikka) cooked in a creamy, spicy sauce. Using Greek yogurt in the marinade and incorporating heavy cream or coconut milk in the sauce can increase the protein content, making it a perfect post-workout meal.

2. Paneer Bhurji

Paneer bhurji is a scramble made from crumbled paneer (Indian cottage cheese), onions, tomatoes, and spices. Paneer is rich in casein, a slow-digesting dairy protein, which makes it ideal for muscle repair during sleep if consumed as a dinner dish.

3. Rajma (Kidney Bean Curry)

According to the National Library of Medicine, the most extensively researched protein in kidney beans is phaseolin, which may produce allergic reactions in some individuals.

Rajma is a North Indian curry made with red kidney beans, onions, tomatoes, and a blend of spices. Beans are a great source of plant-based protein and fibre, helping with muscle recovery and satiety.

4. Dal Makhani

This creamy lentil dish is made with whole black lentils, kidney beans, butter, and cream. It's rich in both protein and calories, providing the necessary energy and nutrients for muscle growth.

5. Chole (Chickpea Curry)

Chole is a spicy curry made from chickpeas, which are high in protein and fibre. This dish is commonly served with rice or bread, making it a balanced meal to support muscle synthesis.

6. Egg Curry

Egg curry combines hard-boiled eggs with a spicy tomato and onion gravy. Eggs are a complete protein source, containing all the essential amino acids required for muscle repair.

7. Fish Curry

Fish like salmon, mackerel, and tuna are excellent sources of protein and omega-3 fatty acids, which reduce inflammation and are essential for muscle recovery. A spicy fish curry can provide these benefits along with a flavorful experience.

8. Masoor Dal (Red Lentil Curry)

The International Journal of Molecular Sciences says that lentils contain more than 25% protein, making them a great replacement for meat. They're also high in iron, which is often deficient in vegetarian diets.

Masoor dal is made from red lentils, which cook quickly and are loaded with protein. This curry is seasoned with turmeric, cumin, garlic, and sometimes tomatoes, offering a delicious and nutritious meal.

9. Sprouted Moong Salad

Sprouted moong beans are rich in protein and easy to digest. Mixed with fresh vegetables and a squeeze of lemon, this salad is refreshing and nutritious, perfect for a light meal or a side dish.

Also read: Expert Shares 9 Signs & Symptoms Of Protein Deficiency

10. Besan Chilla

Besan chilla is a savory pancake made from chickpea flour, enriched with vegetables and spices. It’s an excellent high-protein alternative to traditional pancakes and can be enjoyed any time of the day.

Including these dishes in your diet can significantly enhance your protein intake, supporting muscle growth and repair. Always consider balancing these dishes with vegetables and good fats to round out your nutritional needs and optimise your health and fitness goals.