5-Step High Protein Dal Recipe Fritters – Crispy, Gut-Friendly, and Gluten-Free (2025 Guide)

These high protein dal recipe fritters are made with soaked lentils, cooked without deep frying, and perfect for gut health, PCOS, and IBS-friendly diets. Craving something crispy, spicy, and protein-packed — but without the guilt or bloating?

These high protein dal recipe fritters are the answer. Made with soaked lentils, gut-soothing spices, and absolutely no maida or breadcrumbs, they’re ideal for IBS-friendly snacking, PCOS meal plans, and even diabetic-safe tiffin ideas.

In this post, you’ll learn how to make the perfect high protein dal recipe fritters in just 5 simple steps — no deep frying, no compromise on crunch.

Why High Protein Dal Recipe Fritters Are a Game-Changer for Gut + Hormone Health

Unlike regular pakoras that use besan or wheat flour, these high protein dal recipe fritters use whole soaked lentils like moong, masoor, or chana dal. This keeps them:

• High in plant protein and fiber

• Naturally gluten-free

• Easy to digest (when soaked + spiced right)

• Blood sugar friendly — no crash

• IBS-safe when prepared without onion or heavy masalas

Ingredients for High Protein Dal Recipe Fritters

Ingredients (For 2–3 Servings)

For the High Protein Mixed Dal:

• Red Masoor Dal – ½ cup

• Split Moong Dal – ½ cup

• Black Masoor Dal – ½ cup

• Carrot – 50 gm, chopped into small cubes

• Onion – 2 large, roughly chopped

• Garlic – 1 whole pod

• Ginger – 1-inch piece

• Green Chilies – 6 to 10 (adjust to taste)

• Tomato – 1 medium, chopped

• Olive Oil – 3 tbsp (2 tsp for dal, 1 tbsp for frying paste)

• Turmeric Powder – 1 tablespoon

• Red Chili Powder – 1 tablespoon (or to taste)

• Salt – As per taste

• Water – As needed

For Crispy Lentil Fritters (Pakora):

• Boiled lentils + carrots – Set aside from dal

• Chickpea Flour (Besan) – ½ cup

• Semolina (Suji) – ½ cup

• Olive Oil – For shallow frying

How to make High Protein Dal Recipe Fritters -Step by Step Process

🔸 Step 1: Soak & Boil the Lentils

• Soak red masoor, black masoor, and green moong dal together in hot water for 2–3 hours, or overnight in cold water.

• Rinse well, then pressure cook with chopped carrots and 3 cups of water for 5 whistles.

• Once cooled, set aside 1 cup of the boiled mixture for the fritters.

🔸 Step 2: Prepare the Masala Base

• Roughly chop onion, tomato, garlic, ginger, and green chilies.

• In a pan, heat 1 tbsp olive oil and sauté the mix with a pinch of salt until soft (don’t over-fry).

• Let it cool, then blend into a smooth paste.

🔸 Step 3: Cook the High Protein Dal

• In a clean pan, add 2 tsp olive oil.

• Add half of the onion paste, then stir in:

  • 1 tbsp turmeric powder

  • 1 tbsp red chili powder

  • Salt to taste

• Sauté until oil starts to separate.

• Now add the boiled lentils with water and mix well.

• Let the dal simmer for 5–7 minutes on low heat.

• Garnish with fresh coriander if desired.

High Protein Dal with Crispy Lentil Fritters (2-in-1 Meal)

Urmi Banerjee

This High Protein Dal recipe brings together three powerhouse lentils — black masoor, red masoor, and green moong — slow-cooked into a comforting, protein-rich meal. Paired with crispy lentil fritters (pakora) made from the same base, it’s perfect for lunch and evening snacks. Nourishing, gut-friendly, and totally satisfying.

Print Recipe Pin Recipe

Prep Time 2 minutes mins

Cook Time 1 minute min

Total Time 3 hours hrs

Course dinner, Lunch, Main Course

Cuisine Homestyle, IBS-Friendly, Indian

Servings 2 people

Calories 370 kcal

Equipment

• 1 Mixer Grinder
• 1 Pressure Cooker
• 1 Non Sticky Pan with Lid
• 1 Spatula
• 1 Mixing bowl

Ingredients

  

• ½ Cup Red masoor dal
• ½ Cup split moong dal
• ½ Cup Black Masoor Dal
• 3 Large Onion
• 1 Whole Garlic PoD
• 50 GM Carrots
• 50 gm Tomato
• 2 tsp Red Chili Powder red chili powder (for color)
• 2 tsp Turmeric
• Salt To taste
• 1 Cups Chickpea Flour
• ½ Cup Semolina
• 3 tbsp Olive Oil

Instructions

 

• Boiled lentils and carrots (set aside from above)
• Olive oil for shallow frying
• Soak all three types of lentils in hot water for 2–3 hours (or overnight in cold water).
• Pressure cook the lentils with chopped carrots for 5 whistles.
• Set aside some boiled lentils + carrots for fritters.
• Roughly chop onions, garlic, ginger, green chilies, and tomato.
• Sauté them in olive oil with salt until soft (do not overfry). Let cool and blend into a paste.
• In a separate pan, heat 2 tsp olive oil. Add half the onion paste.
• Add turmeric, red chili powder, and salt. Cook until oil separates.
• Add the remaining boiled lentils and their water. Let boil gently.
• Serve the dal hot, garnished with coriander.
• For Fritters:
• Mash the set-aside boiled lentils and carrots.
• Mix in chickpea flour and semolina.
• Form small fritters and shallow fry in olive oil until golden.
• Serve with milk or green tea as an evening snack.

Notes

• These fritters can be air-fried for an even lighter option.
• Dietitian-approved for healthy fat intake — not a cheat meal!
• Great for lunch + snacks from a single prep.

Keyword high protein dal, IBS-friendly dal, masoor dal recipe, moong dal, vegan protein recipes

How to Make Crispy Lentil Fritters (Pakoras)

This is the most exciting part — your protein-packed snack using the same boiled dal.

🔸 Step 1: Mash & Mix

• Take the set-aside boiled lentils and carrots

• Mash them slightly with a spoon or hand

• Mix in:

  • ½ cup chickpea flour

  • ½ cup semolina

  • A pinch of salt, green chili (optional)

🔸 Step 2: Shape & Shallow Fry

• Heat olive oil in a pan for shallow frying

• Form small flat discs or dumplings with your hands

• Fry each side for 2–3 minutes until golden and crisp

You can also use an air fryer to make them even lighter!

How I Eat This 2-in-1 Meal

• For lunch: Hot bowl of high-protein dal with jeera rice or plain millets

• For evening snack: A few fritters with warm milk or green tea — satisfying and guilt-free

This recipe is proof that eating healthy doesn’t mean boring. And if you’re someone managing bloating, IBS, or just looking for simple protein-rich Indian food, this one will definitely keep you full and happy.

Ingredient Benefits of High Protein Dal Recipe & Fritters

✅ Red Masoor, Black Masoor & Moong Dal:

• Rich in plant protein, iron, and zinc

• Improve digestion and muscle recovery

• Naturally low in fat and high in fiber

✅ Garlic, Ginger, Green Chili:

• Aid digestion, boost metabolism, and enhance flavor

• Anti-inflammatory and great for gut health

✅ Chickpea Flour & Semolina:

• Add crunch and structure to the fritters

• High in protein, complex carbs, and support slow energy release

✅ Olive Oil:

• Provides healthy fat without the heaviness

• Supports heart and brain health

Storage & Meal Prep Tips

• Store dal and fritter mixture separately in airtight containers

• Dal keeps well in the fridge for 3–4 days

• Pakora mixture can be shaped fresh each day, or freeze uncooked patties

• Great for lunchboxes and weekly meal prep!

Final Thought about high protein dal recipe fritters

These high protein dal recipe fritters are proof that you don’t need junk food to feel comforted — just smarter ingredients. When your snacks are made from real lentils, calming spices, and gut-safe oils, every bite supports healing.

Whether you’re fixing your hormones, managing IBS, or simply want to eat clean, these high protein dal recipe fritters check all the boxes. Make them a weekly staple. Rotate your dals. Add greens.

Dip in chutney or top with ghee. The more you enjoy these high protein dal recipe fritters, the more your body will respond with energy, lightness, and ease. Let this be your go-to snack every time hunger and healing meet.

Related Topic :-7 Best Dals for IBS Relief – Easy Indian Recipes for Gut Health

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FAQ – High Protein Dal Recipe