Idli, a traditional South Indian dish, is a beloved staple that has transcended regional boundaries and become a popular breakfast option across India and beyond. Steamed to perfection, idlis are fluffy, white, and typically made from a fermented batter of rice and urad dal (black gram), a crucial aspect of its unique texture and flavour.
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However, for those watching their carbohydrate intake or looking for protein-rich alternatives, idli can be adapted in several innovative ways, leading to high-protein creation. These low-carb variations maintain the essence of this classic dish while meeting modern dietary needs. The uniqueness of idli lies not just in its taste and texture but also in its cultural significance and versatility.
High Protein Idlis To Add In Your Diet
Moong dal idli
Made from split green gram (moong dal), it's packed with plant-based protein, making it an excellent choice for fitness enthusiasts and those following a low-carb diet. The idli has a light, fluffy texture with a subtle nutty flavour from the moong dal, and it's easily digestible, making it ideal for a healthy breakfast or snack. According to research published in Nutrients in 2019, green moong is rich in fibre. It keeps you full longer, supports digestion, and offers essential nutrients without compromising taste.
Ragi Idli
Ragi Idli is a nutritious variation of traditional idli, offering a high-protein, low-carb alternative. Made from finger millet (ragi), it’s packed with calcium, fiber, and essential amino acids, promoting muscle growth and bone health. As per the study published in the Journal of Food Science and Technology in 2014, the naturally low glycemic index of ragi makes it effective for managing blood sugar, ideal for diabetics and weight-watchers. Its earthy, nutty flavour and soft, slightly coarse texture add a wholesome twist to your meals.
Oats Idli
Made by blending oats with urad dal (split black lentils) and other wholesome ingredients, it offers a rich source of protein while keeping carbohydrates in check. The above statement is backed by research published in the journal Foods in 2021. The soft and fluffy texture, combined with the nutty flavour of oats, creates a satisfying bite. It's a healthy weight management alternative and ideal for those following a low-carb diet.
Daliya Idli
According to the research published in the journal Nutrients in 2022, Daliya is rich in fiber and essential nutrients, daliya idli supports weight management, aids digestion, and helps stabilise blood sugar levels. It’s light yet filling, making it ideal for fitness enthusiasts. The texture is slightly grainier than regular idlis, offering a pleasant bite. With subtle flavours from spices like cumin, ginger, and green chillies, it pairs well with chutneys, adding to its wholesome taste profile.
Egg Idli
Egg Idli is a nutritious variation of the traditional South Indian dish, offering a high-protein, low-carb option for health-conscious eaters. Made by combining steamed rice and lentils with eggs. According to a study published in the journal Nutrients in 2023 states that these fluffy idlis are rich in protein and packed with essential nutrients. The delicate texture is complemented by a savoury flavour, making them a delightful breakfast or snack choice. Pair Egg Idli with coconut chutney or sambar for an added burst of flavour.
Indian diet is often less in protein content and more in carbohydrates. The light and everyone’s favourite breakfast idli is also the same. Thus to increase your everyday protein intake, here are five protein twists to your all-time soothing dish.