High Protein Idli Recipe – South Indian Breakfast Without Bloating
Try this high protein idli recipe made with moong dal, peanuts, and flaxseed. A gut-friendly Indian breakfast for IBS, weight loss, and hormone support..Soft. Fluffy. Light. And secretly powerful.
Idli is one of the most beloved Indian breakfasts — but the classic version, made from just rice and urad dal, is low in protein and often causes bloating for sensitive tummies.
When I started managing my IBS, bloating, and hormonal fatigue, I still craved warm, cozy comfort food. That’s when I created this high protein idli recipe — with a few small upgrades that made a huge difference.
Now I eat this 2–3 times a week:
Without post-meal heaviness
Without hunger 2 hours later
With stable energy + happy digestion
Let me show you how to make protein-packed, gut-friendly idlis that taste amazing and feel even better.
Why Traditional High Protein Idli Recipe Might Not Work for Everyone ?
While fermented urad dal + rice idli is light and classic = High Protein Idli Recipe
Lacks complete protein
Can ferment too much (triggering gas)
Spikes blood sugar in some people
Leaves you hungry again soon
Especially for people with:
IBS or SIBO
Weight gain or hormonal issues
Low protein vegetarian diets
Upgrading it = healing it.
What Makes This High Protein Idli Recipe High Protein?
We add:
Moong dal (easy on gut + high protein)
Chana dal or soaked peanuts
Tofu or paneer bits (optional)
Psyllium husk or ground flax for fiber
Fermented or lightly soured for gut health
This version gives you: ✅ 9–11g protein per serving
✅ Gut support
✅ IBS-safe, no onion/garlic
✅ Balanced macros
Ingredients For This High Protein Idli Recipe (For 8–10 Idlis)
| Ingredient | Amount |
|---|
| Moong dal (split yellow or green) | ½ cup |
| Urad dal (optional) | ¼ cup |
| Soaked peanuts or chana dal | 2 tbsp |
| Rice (brown, red, or parboiled) | ¼ cup |
| Flaxseed powder / psyllium husk | 1 tbsp |
| Curd (optional) | 2 tbsp (for light souring) |
| Rock salt | To taste |
| Water | As needed |
| Optional: Chopped methi, grated carrot, tofu bits |
How to Make High Protein Idli Recipe (Step-by-Step)
1. Soak & Grind
Soak dal, rice, peanuts for 4–5 hours
Drain and grind to thick paste
Add curd (if using), flax, salt
Let ferment 6–8 hours (or overnight)
2. Add Veggies (Optional)
Mix in methi, grated veggies, tofu bits
Stir gently
3. Steam
Pour batter into greased idli molds
Steam for 10–12 minutes
Let cool slightly before removing
Serve with:
Coconut chutney
Tomato-curry leaves chutney (no garlic)
Moong dal sambhar or spinach soup
Why This High Protein Idli Recipe Supports Gut + Hormones
| Feature | Benefit |
|---|---|
| Moong dal | Easy to digest, anti-inflammatory |
| Chana/peanuts | Added protein + fiber |
| No fermentation overload | Less gas |
| No onion/garlic | Safe for IBS |
| Flax/psyllium | Supports bowel movement & hormone detox |
| Protein | Reduces cravings + supports metabolism |
Variations You’ll Love
Millet Idli: Use foxtail or barnyard millet instead of rice
Egg White Idli: Add 1 egg white to batter for extra protein
Herbal Idli: Add curry leaves, ajwain, grated ginger
Post-Workout: Top with paneer cubes or serve with hemp chutney
My Personal Routine with These Idlis
| Day | How I Eat Them |
|---|---|
| Monday | Breakfast with tomato chutney |
| Wednesday | Lunch box with sautéed lauki |
| Friday | PMS support with mint chutney + curd |
| Weekend | Brunch with egg or tofu scramble |
These keep me full, light, and satisfied without bloat — every single time. High Protein Idli Recipe – No Bloat, Just Energy.A protein-packed South Indian idli recipe made for IBS, hormones & digestion.
With This High Protein Idli Recipe you can try Pan-Roasted Tomato Chicken for Dinner . It’s just amazing
You may Also Try with This Sambar for Breakfast
