5 High-Protein Upma Recipes for a Breakfast That Will Give You Energy

Upma Recipe

Upma Recipe -: Even though up is one of the healthiest breakfast alternatives available, you must try these high-protein upma recipes if you want to give it an extra boost of nutrients.

Here’re 5 High-Protein Upma Recipes You Must Try:

Quinoa Upma (Our Recommendation) Recipe

For a potent, protein-rich breakfast dish, quinoa is used in place of semolina (sooji). It is worth a try and has a flavor that is comparable to sooji upma.

Ingredients of Quinoa Upma (Our Recommendation) 

  • 1 cup quinoa
  • 1 large onion, chopped
  • 8-10 cashews, cut into haves
  • 1 cup of chopped veggies of your choice
  • 2 green chillies, chopped
  • Half inch ginger, grated
  • 1 tsp garlic, minced
  • 1 tsp mustard seeds
  • 7-8 curry leaves
  • 1 tsp urad dal
  • 1 tsp chana dal
  • Half tsp jeera powder
  • Salt to taste
  • Half tbsp lemon juice


Step 1: Thoroughly rinse the quinoa and drain the water by placing it in a strainer. It can also be washed under running water after being initially placed in a colander.

Step 2: Ghee is heated in a pan. When the mustard seeds start to crackle, add the urad dal, chana dal, and cashews and cook until they get browned.

Step 3: Add the curry leaves and ginger, and sauté for a minute. After that, add the onion, ginger, and green chilli, and sauté until the onion becomes brown.

Step 4: Add your preferred veggies (such as beans, carrots, peas, and chili peppers). When the veggies are done, add salt and jeera powder and continue to sauté.

Step 5: Add the quinoa and water (2 cups of water should be sufficient for 1 cup of quinoa). Let the quinoa cook while the cover is off the pan.

Step 6: Add lemon juice to the cooked quinoa and combine thoroughly before serving.

With chutney, achaar, raita, tomato sauce, or curd, serve the quinoa upma. You only need this nutrient-dense meal for a satisfying and nutritious breakfast.

Moong Dal Upma Recipe

Recipe for moong dal upma: In South Indian cuisine, this dish is referred to as paasiparuppu up. Here’s how to create a high-protein breakfast at home.

Moong dal upma recipe:

Ingredients of Moong Dal Upma 

  • 1 cup split moong dal (yellow)
  • 1 onion, chopped
  • 2 green chillies
  • 1 tsp mustard seeds
  • 1 tbsp chana dal
  • A pinch of hing (asafoetida)
  • 8-10 curry leaves
  • 2 tbsp grated coconut
  • Juice of a half lemon
  • Salt to taste


Step 1: Soak moong dal for three to four hours over night. To make a thick paste, grind it without adding water. To prepare dal idlis, coat the idli maker with oil, add the moong dal paste, and steam it for 10 to 15 minutes.

Step 2: Crumble the idlis into little pieces when they have cooled.

Step 3: Add the mustard seeds, urad dal, curry leaves, and hing to the hot oil in the pan. Onions and green chilies should be added once the seeds begin to splutter and cooked.

Step 4: Stir for a few minutes to thoroughly combine the salt, shredded coconut, and crushed moon dal idlis. Juice lemons, then serve.

This is a basic recipe for moong dal upma; you may customize it by using other dried fruits, such as peanuts, cashews, and raisins, or vegetables, such as carrots, beans, and peas. You may also add some fresh coriander leaves as a garnish to the upma.

Prepare this protein-rich upma for a nutritious, interesting, and delectable breakfast.

Note -: (This material, including includes recommendations, is purely general in nature. It is in no way a replacement for expert medical advice. For further information, always speak with a specialist or your own physician. It is not the responsibility of Chamundaemitra to provide this information.)

Bread Egg Upma Recipe

This dish is packed with the wholesome ingredients of bread, eggs, and the traditional upma taste that screams pleasure. The nicest thing about this dish is how many eggs it contains, making it very protein-rich.

Ingredients of Bread Egg Upma

  • 1 Tbsp Urad dal
  • 3-5 Curry Leaves
  • 1 Green Chilli
  • 4-5 Breads
  • 1 Egg
  • 1/2 tsp Red chilli powder
  • 1/2 tsp Garam Masala
  • Salt and pepper according to taste


1. Begin by combining urad dal, green chili, and curry leaves in a pan.

2. Add one egg to this and thoroughly boil it. Now mix the bread shreds with the other ingredients.

3. Add the masalas from the top and stir one more.

Soybean Upma Recipe

About Soybean Upma Recipe: This upma is the ideal blend of delectable and healthful thanks to the goodness of soybeans, crispy peanuts, veggies, flavorful spices, and chilies.

Ingredients of Soybean Upma

  • 1 Cup soyabean keema
  • 1/2 cup vegetables of your choice (preferably onion, carrot, beans, green chilli), chopped
  • 1 tsp peanuts, roasted
  • 1/2 tsp mustard seeds
  • 4-5 Curry leaves
  • 1 Whole red chilli
  • to taste salt and sugar
  • 1 tbsp oil


1. Add mustard seeds, curry leaves, and entire red peppers to heated oil. till the seeds start to crackle.

2. Add and cook the veggies. Add sugar and salt to taste.

3. Combine everything in the pan and cook the soybean keema and toasted peanuts.

4. Cover it and maintain the flame on medium for 4-5 minutes.

5. Stir just before serving. Add some freshly cut coriander leaves as a garnish.

Suji-Paneer Upma Recipe

Semolina is a good source of protein as well. Additionally, protein is believed to control the ghrelin hormone that regulates appetite, keeps you full, and stops you from overeating.

Ingredients of Suji-Paneer Upma 

  • 150 Gram Semolina
  • Half Cup Paneer, cubed
  • 500 Ml Water
  • 4 Tbsp Ghee
  • 1 tsp Mustard seeds
  • 1 tsp Black gram dal
  • 1 tsp Bengal gram dal
  • 50 Gram Onions, sliced
  • 1 tsp Green chillies, sliced
  • 5-6 Curry leaves
  • Salt


1. Heat water in a large pot.

2. Ghee-roasted paneer in a pan. Set it apart.

3. Currently, add extra ghee to the pan and cook it. Include mustard seeds.

4. Add the dals and cook them till they start to become slightly brown when you hear the cracking sound.

5. Add the onions, curry leaves, and green peppers after that.

6. Add the semolina and cook it well until the onions begin to turn translucent.

7. Pour the boiling water over the suji mixture, season with salt, and whisk continuously.

8. Once your upma has thickened and resembled porridge. Serve with coriander leaves and shredded coconut as a garnish.

Make this delectable and let us know what you think.

(This material, including includes recommendations, is purely general in nature. It is in no way a replacement for expert medical advice. For further information, always speak with a specialist or your own physician. It is not the responsibility of Chamundaemitra to provide this information.)

For breakfast, try one of these high-protein upma dishes. Please let us know in the comments area below which one you liked most.

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