Manjulas Kitchen Logo

Tag: High Protein Low Carb Recipes

High Protein Low Carb Recipes
Achieving a balanced diet can be simplified with high protein low carb recipes. These recipes are not only effective for weight loss but also beneficial for those managing diabetes or seeking to build muscle. 

Incorporating high protein low carb recipes into your diet helps maintain energy levels while keeping carb intake in check. 

Here, we present a collection of delicious and nutritious high protein low carb recipes, perfect for various dietary needs, including vegan options.
Benefits of High Protein Low Carb Recipes
High protein low carb recipes provide numerous health benefits. They help in maintaining muscle mass, enhancing metabolic rate, and keeping you full for longer periods, which can aid in weight loss. 

These easy Indian recipes help in stabilizing blood sugar levels, making them ideal for people with diabetes. 

For those on a vegan diet, high protein low carb vegan recipes ensure that you get sufficient protein without compromising on your dietary preferences.
High Protein Low Carb Dinner Ideas
Dinner is an essential meal where maintaining a balance between protein and carbs can be particularly beneficial. 

High protein low carb dinner recipes can include dishes like tofu stir-fry, lentil stews, and stuffed bell peppers with quinoa. These recipes not only offer high nutritional value but also are easy to prepare and delicious.

Tofu Stir-Fry: A versatile dish that combines tofu with various vegetables and a light soy-based sauce, providing a satisfying and nutritious meal.
Lentil Stews: Rich in protein and fiber, lentil stews are perfect for a hearty dinner. They can be spiced with cumin, turmeric, and other herbs for a flavorful experience.
Stuffed Bell Peppers with Quinoa: A colorful and nutritious option that is both high in protein and low in carbs. The quinoa filling can be enhanced with various vegetables and spices.

High Protein Low Carb Soup Recipes
Soups are an excellent way to incorporate high protein low carb recipes into your diet. They are not only comforting but also packed with nutrients. Here is a list of vegan soup recipes that is great for all.

Tomato soup and Lentil Soup: Combining the richness of tomatoes with the protein content of lentils, this soup is both filling and nutritious.
Vegetable and Chickpea Soup: A vegan option that is high in protein and low in carbs. Chickpeas add the necessary protein, while a variety of vegetables contribute to the overall nutritional value.

High Protein Low Carb Vegan Recipes
For those following a vegan lifestyle, high protein low carb vegan recipes are essential to ensure adequate protein intake.

Chickpea Salad: A refreshing and protein-packed salad that is easy to prepare and perfect for lunch or dinner. It combines chickpeas with various vegetables and a light dressing.
Spicy Tofu Scramble: A vegan alternative to scrambled eggs, made with tofu and a mix of spices. It’s a quick and easy high protein vegetarian meals that can be enjoyed any time of the day.
Quinoa and Black Bean Bowl: This bowl combines quinoa with black beans, avocado, and a variety of vegetables, creating a well-rounded meal that is both high in protein and low in carbs.

Incorporating High Protein Low Carb Recipes for Weight Loss
Incorporating high protein low carb recipes into your diet can significantly aid in weight loss. These recipes help in reducing overall calorie intake while keeping you satiated.

Vegan Protein Smoothies: Combining plant-based protein powders with almond milk, spinach, and berries can create a delicious and nutrient-dense smoothie.
Cauliflower Rice Bowls: A low-carb alternative to traditional rice bowls, cauliflower rice can be paired with various protein sources like tofu or tempeh and a mix of vegetables.

High Protein Low Carb Snacks
To keep your energy levels up throughout the day, you can incorporate high protein low carb recipes into indian snacks.

Nuts and Seeds: Almonds, chia seeds, and flaxseeds are excellent sources of protein and healthy fats, making them perfect for snacking.
Vegetable Sticks with Hummus: Carrot sticks, cucumber, and bell peppers paired with hummus provide a crunchy and satisfying snack that is high in protein and low in carbs.

High Protein Low Carb Breakfasts
Starting your day with high protein low carb recipes can set the tone for healthy eating throughout the day.

Greek Yogurt with Berries: Greek yogurt is a great source of protein, and adding fresh berries makes it a delicious and nutritious breakfast.
Avocado and Tofu Scramble: A vegan-friendly breakfast option that combines the healthy fats of avocado with the protein content of tofu.

Conclusion
High protein low carb recipes are versatile, delicious, and beneficial for maintaining a healthy lifestyle. Whether you are looking to lose weight, manage diabetes, or simply eat healthier, these recipes can be easily incorporated into your daily meal plan. Explore more of these recipes on Manjula’s Kitchen and discover the joy of eating healthy without compromising on taste.

  • Yogurt Chutney

    Yogurt Chutney

    Yogurt Chutney

    Yogurt Chutney

    Yogurt Chutney is great paired with dosas and pudas. It is a great and less time-consuming variation from the more commonly used chutneys, such as coconut chutney.
    5 from 1 vote
    Print Recipe Pin Recipe
    Course Chutney, Side Dish
    Cuisine Indian

    Ingredients
      

    • ¼ cup chana dal
    • 1 tsp oil
    • ⅛ tsp asafetida hing
    • 1 tsp cumin seeds
    • 1 tsp black mustard seeds
    • 4 whole red chilies adjust to taste
    • ¼ tsp fenugreek seeds mathi dana
    • ½ cup yogurt
    • ½ tsp salt
    • Lemon juice as needed

    Instructions
     

    • Dry roast the chana dal on medium heat until the dal has changed color to a light brown. Set the dal aside.
    • Heat the oil in a small frying pan on medium heat.
    • Stir-fry the red chilies until become a dark color.
    • Add asafetida, cumin seeds, mustard seeds, and fenugreek seeds.
    • Stir-fry for few seconds until seeds crack.
    • Next, grind the chana dal and spices to a powder and blend with the yogurt.
    • Add salt and lemon juice if needed.

    Notes

    • Before mixing yogurt, chutney powder can be store for few months in airtight jar.
    • Mix the yogurt just before serving.
    • Mix the chutney powder with cream cheese and use as sandwich spread.
    Keyword chana, chutney, Dal, dosa, Gluten Free, Plain Yogurt, puda
    Tried this recipe?Let us know how it was!
  • Millet Soup

    Millet Soup

    A bowl of hearty Millet Soup garnished with fresh herbs

    Millet Soup (Bajra Raab)

    Millet Soup! Lately, I have been experimenting with some different recipes that are both healthy and delicious. I decided to try a recipe for "Millet Soup", which is a traditional warm soup in Rajasthan and Gujarat, and this soup is known Bajra Raab. Millet is gluten free and full of many nutrients. It is also super easy to make. It is amazing how a bowl of hot soup can be so filling and comforting, especially as the days get colder and darker. The main ingredients in this soup are millet flour, yogurt, and some spices to enhance the flavor. Enjoy!
    This recipe will serve 2.
    5 from 1 vote
    Print Recipe Pin Recipe
    Prep Time 5 minutes
    Cook Time 10 minutes
    Total Time 15 minutes
    Course Soup
    Cuisine Indian
    Servings 2 people

    Ingredients
      

    • 2 Tbsp millet flour bajra
    • 2 tsp oil divided
    • ½ cup yogurt
    • ¼ tsp mustard seeds rai
    • ¼ tsp cumin seeds jeera
    • ⅛ tsp turmeric haldi
    • ½ tsp ginger finely shredded
    • 8 curry leaves
    • 1 Tbsp cilantro finely chopped
    • 1 tsp green chili thinly sliced optional.
    • ⅛ tsp black pepper
    • ¾ tsp salt
    • 2 ½ cup of water

    Instructions
     

    • In a small pan over low medium heat add 1 teaspoon of oil with millet flour and dry roast for about 2 minutes, the flour will have a light aroma, turn off the heat, and remove roasted flour from pan. Note: millet flour should be at room temperature before adding to yogurt.
    • Take yogurt in a bowl and add the water slowly to make lump free batter.
    • Heat 1 teaspoon of oil in a saucepan over low medium heat, oil should be moderately hot add mustard seed and cumin seeds as seeds crack add turmeric, curry leaves, ginger and cilantro and stir.
    • Add yogurt mix, keep stirring till it comes to a boil. Lower the heat and add millet flour, stir making sure no lumps. Let it boil for about five minutes stir occasionally.
    • Add salt, black pepper and green chilies, let it cook for 2-3 minutes.
    • Serve Millet Soup hot.

    Notes

    You will also like to see the recipes for Carrot Ginger Soup, Sindhi Kadhi, Stir-Fry Cabbage salad.
    Tried this recipe?Let us know how it was!
  • Masala Bell Pepper Recipe

    Masala Bell Pepper Recipe

    Masala Bell Pepper

    Masala Bell Pepper (Capsicum)

    Bell pepper is also known as capsicum or shimla mirch. Masala bell pepper with great blend of spices, makes a very enjoyable side dish. This can complement any meal. Masala bell pepper can be served with roti, paratha or puries. I enjoy this with side of dal fry and plain rice.
    3.50 from 2 votes
    Print Recipe Pin Recipe
    Course vegan
    Cuisine Indian
    Servings 4 people

    Ingredients
      

    • 3 medium Green bell pepper seeded and cubed in 1/2” pieces this will make about 3 cup cubed bell pepper (capsicum, shimla mirch)
    • 2 tbsp oil
    • 1/2 tbsp cumin seeds (jeera)
    • 1/8 tbsp asafetida (hing)
    • 1-1/2 tbsp coconut powder (gola)
    • 1-1/2 tbsp sesame Seed powder (til)
    • 2 tbsp teaspoons coriander powder (dhania)
    • 2 tbsp fennel seeds powder (saunf)
    • 1/2 tbsp Red Chili Powder (lal mirch)
    • 1/4 tbsp Turmeric Powder (haldi)
    • 3/4 tbsp salt
    • 1 tbsp sugar
    • 1/2 tbsp mango powder (amchoor)
    • 1 tbsp Lemon Juice

    Instructions
     

    • In a small bowl mix most of the spices, coconut powder, sesame powder, coriander powder, fennel seeds powder, red chili, turmeric, salt, and sugar. Set aside.
    • In a wide frying pan heat the oil moderately over medium high heat, add cumin seeds as seeds crack add asafetida. Add bell pepper mix well lower the heat to low medium. Cover the pan and let it cook for about 3 minutes.
    • Sprinkle the spice mix. Mix it well coating all the bell pepper. Let it cook about 3-4 minutes covered, do stir in between. Cook the bell peppers until they are tender but still little crisp.
    • Turn off the heat, add the mango powder and lemon juice mix well.
    • Masala bell pepper is ready.
    Tried this recipe?Let us know how it was!

     

  • Spicy Chickpea Patty Sandwich

    Spicy Chickpea Patty Sandwich

    Spicy Chickpea Patty Sandwich

    Spicy Chickpea Patty Sandwich

    This is healthy and delicious sandwich. A flavorful patty made with a tasty combination of chickpeas, potatoes, and spices. Placed over Kaiser roll and paired with tangy yogurt spread.
    No ratings yet
    Print Recipe Pin Recipe
    Course sandwiches
    Cuisine Indian
    Servings 4 sandwiches

    Ingredients
      

    • 4 Kaiser Rolls or rolls of your choice
    • 2 tbsp of oil or butter

    Patties

    • 1 15 oz can of chickpeas or 1-1/2 cup boiled chickpeas, chola, kabulichana, garbanzo beans
    • 1/2 cup potatoes boiled and mashed
    • 1/4 cup plain bread crumbs
    • 1 tbsp salt
    • 1/2 tbsp cumin seeds, jeera
    • 1/4 tbsp black pepper
    • 2 tbsp chopped cilantro, hara dhania
    • 1 green finely chopped, adjust to taste
    • 1 tbsp finely shredded ginger
    • 4 tbsp of oil

    Yogurt Spread

    • 1/2 cup Greek yogurt
    • 1/2 cup spinach finely chopped
    • 1 tbsp ginger finely shredded
    • 1/8 tbsp black pepper
    • 1 green chili finely chopped, adjust to taste
    • 1/4 tbsp salt

    Also need

    • Some lettuce leaf of your choice
    • 8-10 thinly sliced tomatoes

    Instructions
     

    • For the spread mix all the ingredients together yogurt, spinach, ginger, black pepper, green chili and salt. Set aside.
    • Drain and wash the canned chickpeas, drain all the water out, in a large bowl mash the chickpeas until almost smooth. Except the oil, add all the patty ingredients to the chickpeas ( mashed potatoes, bread crumb, salt, cumin seeds, black pepper, cilantro green chili, ginger and salt).
    • Mix it well and bring it together, like dough, divide the mix into 4 equal parts making them into about 1/2 inch thick patties. Patty size should be about the size of the sandwich rolls.
    • Grease the flat frying pan generously, and heat the pan on medium high heat. After the pan is moderately hot, place the patty in the pan and oil the top of the patties generously.
    • Shallow fry the patties from both sides until golden brown, this should take about 4-5 minutes.
    • Slice the rolls through the center and lightly oil them on both sides. Toast the buns from both sides over the skillet on medium high heat.
    • Spread yogurt mix on both sides of the bun, top it with chickpea Pattie, tomato slices and lettuce. Cover with the top bun.
    • Enjoy these spicy chickpea patty sandwiches!
    Tried this recipe?Let us know how it was!
  • Okra Tomato Curry ( Bhindi )

    Okra Tomato Curry ( Bhindi )

    Okra (Bhindi) Tomato Curry

    Okra Tomato Curry

    Crispy okra (bhindi) served with a flavorful tomato curry is a mouthwatering side dish. You will be sure to impress your guests with this unique vegetable dish!
    5 from 1 vote
    Print Recipe Pin Recipe
    Course curry
    Cuisine Indian

    Ingredients
      

    For Gravy

    • 4 medium tomato puree will make approx. 1-1/2 cup
    • 1/4 -inch piece of ginger
    • 1 tablespoon oil
    • 1/2 teaspoon cumin seeds (Jeera)
    • Pinch of asafetida (Hing)
    • 1 teaspoon coriander powder (dhania)
    • 1/4 teaspoon turmeric (Haldi)
    • 1/2 teaspoon  red chili powder
    • 1/2 teaspoon  salt
    • 1 teaspoon sugar
    • 1 teaspoon corn starch/arrowroot powder

    Fried Okra

    • Approx. ½ pond okra sliced from the center and cut in half to make about 1-3/4 cup cut okra (bhindi)
    • 1/4 cup  besan gram flour
    • 1/2  teaspoon salt
    • 1/2  teaspoon cumin seeds (jeera)
    • 1/2 teaspoon mango powder (amchur)
    • 1 teaspoon fennel seeds coarsely ground (sonff)
    • 1-1/2 teaspoons coriander seeds coarsely ground (dhania)
    • 1/2  teaspoon red chili powder
    • Approx. 3 tablespoons water
    • Oil to fry

    Instructions
     

    Gravy

    • Mix cornstarch with three tablespoons of water and keep aside.
    • Blend the tomatoes and ginger to make tomato puree.
    • Heat the oil in a saucepan over medium high. Test the heat by adding one cumin seed to the oil. If the cumin seed cracks right away, the oil is ready.
    • Add cumin seeds, and asafetida and stir for a few seconds now add coriander; turmeric, red chili, salt, and sugar stir fry for a few seconds and add tomato puree.
    • Cook the tomatoes for about 4-5 minutes, add cornstarch, and cook for about 3 minutes. Gravy should be pourable consistency. Gravy is ready to keep aside.

    Fried Okra

    • In a bowl put the okra and add all the dry ingredients, salt, cumin, mango powder, fennel, coriander, red chili powder and besan (gram flour) mix it well. Add the water slowly okra should be nicely coated with spices but the mix should not be runny.
    • Heat the oil in a frying pan over medium-high heat, the frying pan should have about 1 inch of oil. Oil should be moderately hot when you put okra in oil it should float right away but not change color.
    • Put one okra at a time into the oil and fry till they are golden brown on both sides this should take about four minutes.
    • Take them out over a paper towel.
    • Serve the Okra over gravy; don’t mix it as you should pick up the okra with gravy.

    Notes

    Suggestions
    1. You can prepare the gravy and okra in advance; gravy can be refrigerated for 4-5 days. Fried okra should be stored at room temperature for 3-4 days. Before serving heat, the gravy and heat the gravy in a frying pan like stir fry so they become crunchy and serve over the gravy.
    2. You can serve the fried okra without gravy as a side dish they taste great
    Tried this recipe?Let us know how it was!

  • Mango Pickle (Aam ka Achar)

    Mango Pickle (Aam ka Achar)

    Mango Pickle

    Mango Pickle (Aam ka Achar)

    Mango pickle is a spicy and tangy gluten free condiment. Almost every Indian household has their own favorite recipes for Mango Pickle. It is a popular condiment adds the extra "oomph" to every meal.
    5 from 1 vote
    Print Recipe Pin Recipe
    Course Pickle
    Cuisine Indian
    Servings 12 oz pickle

    Ingredients
      

    • 1 large green mango raw pickling mango/about 2-1/2 cup cubed mango (they are available at Indian and Asian grocery store)
    • 1 tablespoons salt
    • 1 teaspoon red chili powder, adjust to taste (lal mirch)
    • 1/4 teaspoons turmeric (haldi)
    • 1 tablespoons coriander seeds crushed(dhania)
    • 1 tablespoon fennel seeds crushed(Saunf)
    • 1 teaspoon fenugreek seeds (sabut mathi)
    • 1 teaspoon nigella seeds/kalonji
    • 2 tablespoons mustard oil or olive oil

    Instructions
     

    • Wash and dry the mango, cut in small cubes with skin.
    • In a glass bowl put the mango with salt and mix it well.
    • Set aside for about 3-4 hour. Mix and by this time there will be some salt water. Squeeze the mango, and save the water, as we will use later.
    • Spread the mango slices over dry surface and let it dry out preferably in sun light for 4-5 hours. Mango slices should be little dry but still moist. Note: Mangoes will reduce in volume.
    • Add all the spices to salt water and keep it aside.
    • Mix spices, water and oil to mango slices.
    • Keep the Mango pickle in glass jar with lid on. Pickle should be ready in 4-7 days. Mango slices are nicely marinated with spices.
    Keyword Pickle
    Tried this recipe?Let us know how it was!

  • Palak Paneer

    Palak Paneer

    Palak Paneer

    Palak Paneer (2016)

    Palak Paneer is likely the most popular paneer dish from North India. Creamy spinach with tasty paneer makes a delicious main dish. This recipe was one of my favorite. After so many years of cooking, my family has decided my cooking skills have improved! I wanted to do this recipe again as with modified cooking method. Also I will like to thank you to all of my viewers who have encouraged me over the years. You guys truly inspire me!
    4.66 from 23 votes
    Print Recipe Pin Recipe
    Prep Time 10 minutes
    Cook Time 25 minutes
    Total Time 35 minutes
    Course Main Course
    Cuisine Indian
    Servings 3 people

    Ingredients
      

    • 10 oz spinach washed and clean, about 6 cups packed spinach
    • 1-1/2 cups paneer cubed into bite size, about 1/3 pound of paneer
    • 1 tomato finely chopped, this will make 3/4 of chopped tomato
    • 1 green chili chopped
    • 1 Tbsp ginger chopped
    • 1 Tbsp oil
    • 1/2 tsp cumin seeds jeera
    • 1/8 tsp asafetida hing
    • 1 tsp coriander powder dhania
    • 1/4 tsp turmeric haldi
    • 1/2 tsp red chili powder
    • 1/2 tsp salt adjust to taste
    • 1/2 tsp sugar
    • 1 Tbsp whole wheat flour
    • 1/3 cup heavy cream

    Instructions
     

    • First blanch the spinach, this helps to keep the spinach color bright. To blanch the spinach, boil about 6 cups of water in a saucepan, and let the spinach boil for one minutes. Drain the water and put the spinach in ice cold water for about two minutes. Drain the water.
    • Blend the spinach, ginger and green chili. Spinach should be creamy but not pasty.
    • Soak the cubed paneer in about three cups of hot water, for about 5 minutes or more. This helps to give the paneer soft texture. Set aside.
    • While cooking, spinach can splatter, use larger sauce pan. Heat the oil in a sauce pan, over medium high heat. Test the heat by adding one cumin seed to the oil; if it cracks right away it is ready.
    • Add cumin seed, and asafetida. After cumin seeds crack, add the tomatoes and stir fry for 1-2 minutes. Tomatoes should be tender not mushy. Add coriander, turmeric, red chili powder, salt, and sugar, stir and add the spinach.
    • After spinach comes to boil lower the heat to low, and let the spinach cook for about 5-6 minutes do not cover the pot. This helps keeping the green color of spinach.
    • Mix the flour to 1/2 cup of water and add to the spinach, also add the cream. Mix it well and let it cook for five minutes. If needed add little more water.
    • Drain the paneer and fold it gently with spinach and let it simmer for about five minutes.

    Notes

    Palak paneer is ready, serve with naan, tandoori roti, Paratha.
    Tried this recipe?Let us know how it was!