10 Affordable Indian Vegan Protein Sources You Might Be Overlooking
Indian diets, when thoughtfully combined, offer complete, cost-effective protein — rooted in tradition and backed by science.
A common myth about plant-based diets is that they lack adequate protein — especially in Indian households. The truth is, our kitchens are full of protein-rich, time-tested ingredients that are both affordable and accessible.
Vipen Jain, Founder, Fitspire, shares 10 plant-based protein sources commonly found in Indian kitchens that you might want to start including in your meals:
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Roasted Chana – Approximately 20g of protein per 100g. Crunchy, satisfying, and perfect for snacking or adding to salads.
Sattu (Roasted Gram Flour) – Approximately 20g of protein per 100g. Traditionally used in Bihar and UP for drinks, parathas, and fillings.
Besan (Gram Flour) – Approximately 22g of protein per 100g. From chilla to kadhi, it’s a versatile base for high-protein meals.
Soy Chunks – Approximately 52g of protein per 100g (dry). Dense in texture and perfect for curries, biryanis, or kebabs.
Peanuts (Groundnuts) – Approximately 25g of protein per 100g. Affordable and energy-rich; use as chutney, snacks, or peanut butter.
Rajma (Kidney Beans) – Approximately 15g of protein per cooked cup. A comfort food classic with a solid nutritional profile.
Chana Dal – Approximately 13g of protein per cooked cup. Perfect for dals, vadas, and savory fillings.
Urad Dal – Approximately 12g of protein per cooked cup. A key ingredient in idli-dosa batter and also rich in minerals.
Matki (Moth Beans) – Approximately 23g of protein per 100g (dry). Common in Maharashtrian sprout curries; cooks fast and digests well.
Oats – Approximately 6g of protein per cooked cup. Often overlooked, but excellent in khichdi-style or savory breakfast bowls.
Takeaway: You don’t need imported superfoods to meet your protein goals. Indian diets, when thoughtfully combined, offer complete, cost-effective protein — rooted in tradition and backed by science.
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