The high-protein food market in India is booming, and brands are eager to meet the growing demand. This 2025 edition highlights the latest high-protein food products available in India for vegetarians looking to boost their protein intake.
Protein recommendations vary widely, from 0.8g to 2.2g per kg of body weight. Athletes and those training intensely require higher intake, but even sedentary individuals should aim for at least 1g per kg—meaning a 60 kg person needs around 60g of protein daily.
A typical Indian vegetarian diet leans heavily on carbohydrates, making it challenging to meet protein goals. Common plant-based protein sources like dals, whole grains, and beans also contain significant amounts of carbohydrates. While they provide protein, fibre, and antioxidants, one needs to consume them in large quantities to get sufficient protein.
The “incomplete protein” myth is outdated—eating a variety of plant-based foods ensures all essential amino acids are available. However, if you are looking to lose weight and stay in a calorie deficit, focus on high-protein, nutrient-dense foods with relatively lower calories. That’s where the list below comes in handy.
Here’s my curated list of high-protein foods and brands as of February 2025. I’ve personally tried all of them, and none of these recommendations are sponsored.
12 HIGH-PROTEIN VEGETARIAN FOODS TO BOOST YOUR PROTEIN INTAKE
- Amul High Protein Milk (35g per pack) – Fortified with extra protein, making it an easy way to get 35g protein in a single pack. This milk cannot be chilled or heated as it will change its texture and consistency. I love adding it to oats porridge or daliya. It has a mild vanilla flavour and can be had on its own, added to a glass with some ice in it.
2. Amul High Protein Paneer (28g per 100g) – A high-protein version of the classic paneer, with 28g protein per 100g. Ideal for curries, tikkas, and stir-fries. These come in cans with brine. You will have to drain and wash the paneer before use. I did not find the texture great, so prefer to crush this in a mixer jar and use it to make cutlets / burgers / pav bhaji / paneer bhurji / or along with other veggies like lauki or zucchini.
The entire protein range of Amul is available only on their website shop.amul.com and it quickly goes out of stock. Click the notify me button and stock up when available.
3. Farm Connect Organic High Protein Paneer (31g per 100g) – A leaner paneer option with almost as much protein as 100 g of chicken breast. Perfect for those watching their calorie and fat intake while ensuring ample protein. This goes well in usual gravy dishes. Make sure to soak the diced paneer in hot salted water, wash, squeeze and then use. This is available on all quick commerce apps in Bengaluru. Look for other high protein low fat paneer options in your city.
4. The Whole Truth Whey (24-30g per scoop) – Clean, additive-free whey protein with 24-30g protein per scoop. A reliable choice for post-workout shakes or smoothie bowls. They sell both flavoured and unflavoured, so choose whichever fits your taste. Unflavoured whey can be added to make roti dough, to dosa batter and so on.
5. ID Fresh High Protein Idli/Dosa Batter (15 g per 100g) – A new addition in the market and a much welcome one, this is a protein-packed twist on the traditional batter, delivering 15g protein per 100g. The pack says that 2 idlis or 2-3 dosas can delivery a cool 15g protein, which if you eat with 2 eggs or some paneer or tofu bhurji you can easily hit 30 grams of protein for breakfast.
A great way to enjoy South Indian breakfast while meeting protein goals. Taste-wise, it is almost 80% similar to a regular dosa batter. Eat with podi or sambar or chutney and you cant tell the difference. The protein content is derived from protein isolates of peas, soy and brown rice and not by the addition of whey.
Nandini, the popular dairy brand from Karnataka, has also launched a high protein batter enriched with whey.
6. Milky Mist Skyr (11g per 100g and 25g per 225g pack) – Icelandic-style thick yoghurt with 11g protein per 100g, great for snacking or smoothies or yoghurt bowls. I love recreating the yoghurt bowl I had almost everyday at The Mill in Lisbon. Yoghurt topped with a few granola clusters, fruit (berry) compote and some mixed seeds – yum!
7. Milky Mist Greek Yogurt (7g per 100g) – Creamy and protein-rich, offering 7g protein per 100g. Ideal for dips, parfaits, or just as a snack. I add some homemade fruit jam to this and have it for dessert.
8. Epigamia Turbo 50 g Protein Yogurt (12g per 100g) – A high-protein Greek yoghurt variant, packing 12g protein per 100g or 50g in the 460g pack, making it one of the highest in the Greek yoghurt category
9. Health on Plants Tofu (Smoked is my fav variant) (14.4g per 100g) – A flavorful, plant-based protein source with over 14g protein per 100g. Perfect for stir-fries or eating as is. This Bengaluru based brand also sells many interesting variants like cilantro, marinara, peanut, tandoori flavours in tofu and several other products you can check out here.
10. Mooz Peanut Chilli Tofu (15g per 100g) – A ready-to-eat tofu with 15g protein per 100g, adding both spice and protein to your meals. Mooz also has many variants, but their peanut chilli is by far the tastiest and can be eaten as is for a snack. It is also delicious in stir fries with other veggies or in Thai curries as it fits the flavour profile to the T.
11. Tempeh (19g per 100g) – A fermented soy product that’s gut-friendly and provides 19gprotein per 100g. Hello Tempayy is a popular tempeh brand in India that is available as plain and flavoured cubes and thins. It works well in sandwiches, stir-fries, or as a meat substitute.
12. Soya Chunks (52g per 100g dry weight, ~16g when cooked) – One of the most protein-dense vegetarian options, providing 52g protein per 100g when dry, and around 16g when rehydrated and cooked, and also the most affordable vegetarian and vegan protein. Men and women can safely consume 100 grams of cooked soy chunks a few times a week. I love making this into a curry or even adding it to a salad. Soak soy granules in hot water, squeeze and add to patties and pav bhaji as a protein rich filler. Get the recipes for soy chunks curry and soya chunks sweet potato kababs.
Bonus:
There are now brands offering high-protein breads and pizza bases. For example: The Health Factory Protein Bread – Multi Protein gives 9 grams of protein in 2 slices of bread). This is a protein-rich alternative to regular bread when making homemade sandwiches or pizzas.
Additional sources but not primary sources of vegetarian high-protein foods
People often list peanut butter, nuts, seeds, cheese, and malai paneer as good sources of protein. However, they are primarily healthy fat sources with a moderate amount of protein. If your goal is weight loss, keep in mind that these foods are calorie-dense. This can make it challenging to maintain a calorie deficit.
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Similarly, foods like sprouts, sattu, quinoa, and makhana (fox nuts) provide some protein along with fiber and essential micronutrients. However, they are often carbohydrate-heavy or require large quantities to meet significant protein intake.
Vegetarians aiming to increase protein intake should include these food groups in a balanced diet. Do not rely on them as primary protein sources though.
I regularly create protein-rich recipes and share it on my Instagram stories and feed. So if you are looking for inspiration, make sure to follow me on Instagram.
If you know of any such high protein vegetarian finds that I have missed, do add it in the comments below.
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