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Low Carbohydrate Breakfast
Recipes
1, Instant Moong Dal Idli

Ingredients:

1cup moong dal

YA cup curd
2tsp oil
½ tsp mustard seeds
. 1 tsp cumin seeds

Itsp chana dal

2 green chilies, chopped

Iinch ginger, finely chopped
A few curry leaves
5 cashews, chopped
½ carrot, grated
A pinch of asafoetida (hing)
2 tbsp coriander, chopped
• ltsp salt
• ½ tsp Eno or a pinch of baking soda

Instructions:

1. Soak moong dal in water for 2 hours, drain, and blend into a
paste without water.
2. Mix dal paste with curd until combined.
3.Heat oil, splutter mustard, cumin, chana dal, chili, ginger, curry
leaves,and cashews.
4. Add carrot, sautéfor a minute, then combine with dat mixture.
5. Add hing, coriander, salt, and Eno; mix until frothy.
6.Immediately pour into an idli steamer; cook for 15 minutes on
medium.
7. Serve with green chutney and sambar.
2. Masala Omelette (Using Only Egg Whites) L
Ingredients:

4egg whites
lonion, finely chopped
Itomato, finely chopped
. 2green chilies, finely chopped
½ cup bell pepper, chopped
2 tbsp coriander, chopped
.Salt and pepper totaste
• Itsp oil

Instructions:

1. Whisk the egg whites with salt and pepper until frothy.
2. Heat oi in a pan, sauté onions, tomatoes, chilies, and belt
peppers.
3.Pour the egg whites over the sautéed vegetables.
4. Cook until the omelette is set and golden brown on both sides.
5. Serve hot garnished with coriander.
3.Oats and Spinach Dosa

Ingredients:

40% oats, soaked

60% spinach
Green chili, to taste
Ginger, to taste

Salt and black pepper, to taste

Instructions:

1. Blend soaked oats, spinach, green chili, ginger, salt, and pepper
to make a smooth batter.

2.Heat a non-stick pan, pour the batter, and spread evenly.

3.Cook until crispy; serve with mint chutney.
4, Jowar Paneer Cheela

Ingredients:

• lcup jowar flour

. ½ cup besan (chickpea flour)
. 1 tsp cumin seeds
½ tsp turmeric powder
Itsp chili powder
Salt,to taste
Green chilies,chopped
.
. Coriander, chopped
lonion,

lgreen
finely chopped
capsicum, finely chopped
• 50g paneer, grated
Oil, for cooking

Instructions:

1. Mix jowar flour, besan, cumin, turmeric, chili powder, and salt

with water to make a batter.

2. Add onions, capsicum, chilies, coriander, and paneer.
3. Pour batter on a hot tawa, spread to form cheelas.
4. Cook until golden on both sides,serve with chutney
5.Ragi
Appam/Paniyaram

Ingredients:

• 1/2 cup Ragi (FingerMillet) Rava

• 1/2 cup medium Sooji(Semolina)
• lcup Soy Curd or any curd of choice
I cup Water

Salt to taste
1tbsp gratedGinger
2 Green Chilli, finely chopped
• I/3cup Onion, finely chopped
. 1/3cup French Green Beans, finely chopped
1/3 cup Zucchini, grated

Instruetions:

1. In a large bowl,mix ragi rava, sooji, curd, water, all the chopped
veggies, and salt. Let it rest for at least 30 minutes.

2. Check and adjust the consistency of the batter; it should be thick

but pourable.
3. Heat an appe or paniyaram pan, brush with oil, pour the batter
each cavity.
into

4. Cook on medium-low until golden brown and crispy, flip and

cook the other side.
5. Serve hot with sambar and
chutney.
6. Oats Vegetable Üpma
Ingredients:

2 cups rolled oats

2tbsp oil
2tsp mustard seeds
Itsp urad dal

• ltsp cumin seeds

• Few curry leaves
20 cashews
2 inch ginger,finely chopped

4 green chilies, slit

Ionion, finely chopped

. lcarrot, finely chopped

• 10beans, finely chopped

• 1/2 capsicum, finely chopped
4 tbsp peas
. 1/4 tsp turmeric
Salt totaste

. 4 tbsp coriander, finely chopped

tbsp coconut, grated
2 tbsp lemon juice
Instructions:

1. Roast oats in a pan until golden, set aside.

2. Heat oil, splutter mustard, urad da, cumin, and cashews.
3. Sauté ginger,chili, and onion until translucent. Add veggies,
and salt, cook with a splash of water.
turmeric,
4. Add water to boil, stirin roasted oats,cover, and simmer.

5.Finish with lemon juice, coconut, and coriander. Serve hot.

7. Brown Rice Flakes Poha

Ingredients:

l cup Brown rice flakes

1/2cup Peas and peanuts
. 2 Onions, finely chopped
. 1Green chili,
finely chopped
• 1/4 cup Coriander leaves, finely chopped
1/2 tsp Mustard seeds
Curry leaves
I/4tsp Turmeric powder
1tbsp Oil
1tbsp Lemon juice
.Saltto taste

Instructions:

1. Heat oil in a pan, add mustard seeds, curry leaves,and peanuts.

Cook until golden.
2. Add onions,green chili, and sauté until
onions are translucent.
3. Add turmeric,salt, boiled peas, and soaked
brown rice flakes.
4.Mix well, cook fora few minutes.
Add lemon juice and
corianderbefore serving.
8.Quinoa Upma

Ingredients:

•l
.• cup
1 tbsp oil
quinoa, washed and drained

ltsp nmustard seeds

1/2 tsp urad dal

• 1/2 tsp chana dal

Ginger, green chili, and curry leaves

. lonion, chopped

I carrot,chopped
. 1/4 cup peas
. Salt to taste

. l tomato,chopped

Instructions:

1. Heat oilin a pan, splutter mustard,urad dal, chana dal, ginger,

chili, and curry leaves.
2. Add onion, carrot, peas, and tomato. Sauté until soft.
3. Add quinoa and water,bring toa boil,then simmer
until quinoa
is cooked.
4. Garnish with coriander, serve hot with chutney.
9. Jowar Chapathi with Paneer Bhurji

Ingredients:

Jowar chapathis (prepared separately)

• 200 grams paneer, crumbled
2tbsp oil
• Itsp cumin seeds
2 onions,chopped
• ltspginger-garlic paste

2 green chilies, chopped

I2 tsp turmeric
1 1/2tsp cumin powder
1 tsp coriander powder
1/2 tsp salt

3tomatoes,chopped
1/2 capsicum, chopped
• ltsp kasuri methi
2 tbsp coriander, chopped

Instructions:

1. Heat oil, sautécumin, onions, ginger-garlicpaste, and chilies.

2. Add spices, tomatoes, and capsicum, cook until mushy.

3. Add paneer,cover, and simmer.Finish with kasurimethi and
coriander.

4. Serve with jowar chapathi.

These recipes offer a variety ofnutritious options that cater to

different tastes and dietary
preferences,making them perfect forany
high-proteinbreakfastor meal plan.
10) Besan
Chilla

Ingredients:

• lcup chickpea flour(besan)

1/4 cup rice flour(optional, for crispiness)
1/2 tsp turmeric powder
Itsp cumin seeds

• 1/2tsp baking soda

• Salt to taste

• lcup water (adjustas needed for batter consistency)

• I large onion, finely chopped
• lgreen chili, finely chopped
•l small carrot, grated

1/2 pepper,
bell chopped finely
. cup1/4 fresh coriander,
.2tbsp spinach,chopped chopped (optional)
Oil for cooking

nstructions:

1. Prepare the Batter:

o Ina largemixing bowl, combine chickpea flour,rice flour,
turmeric powder, cumin seeds,baking soda,
and salt. Mix
well.

Gradually add water to the dry

ingredients, whisking
continuouslyto avoid lumps, until a smooth
batter of
pourable consistencyis achieved.
2. Add Vegetables:
o To the batter, add the chopped
onion, green chili, grated
carrot, chopped bell
pepper, coriander,and spinach.
well to ensure even Mix
distribution of
3. Cook the Pancakes: vegetables.
o Heata non-stickskillet over
medium heat and lightly
grease it with oil.
o Pour a ladleful of the batter onto the skillet and spread it

gently to form a thin pancake about the size ofa small

dinner plate.
Cook for about 2-3 minutes or until the edges start to lift

and the bottom golden brown.

is

o Flip the pancake and cook the other side for another 2
minutes untilcrispy and golden.
Repeat with the remaining batte, adding more oil as
needed.
 Healthy
Snacksrecipes

chat
1.Tomato slice

Ingredients:

2ripe tomatoes

% cucumberchopped
1tsp chaat
masala

1 tsp red chili powder (adjustto taste)

1 tsp roasted cumin powder

V½ tsp black salt (or regular salt)

Roasted peanut

1 tbsp lemonjuice

Fresh carrot(grated),onion,coriander, chopped

Instructions:

1.Wash the tomatoesand slice them into thin rounds

2.Arrange the slices and Laythem flat on a serving plate.

3. Sprinkle chaat masala,red chili powder, roasted cumin powder, and black sat evenly
over the tomato slices.

4. Squeeze fresh lemon juice over the seasoned tomatoes.

chopped onion, coriander, cucumber and

5. Garnish and Top with freshly grated carrot,

peanuts and serve immediately

2.CucumberSlice chat

Ingredients:

2Cucumber

Va tomatoes
chopped
1tsp chaat masala

sp red chili powder (adiust totaste)

 1tsp
roasted cuminpowder
W tsp black salt (or
regular salt)

Roasted peanut

1 tbsp lemon juice

Eresh
carrot(grated),onion,coriander(chopped
y
Instructions:

4 Wash and peel

cucumberand slice
Arrange the them into thin
slices and Lay themflat round Shape
Sprinkle chaat
on aserving plate.
masala, red chili
evenly over the powder, roasted
Cucumberstices. cumin powder, and black salt
4, Squeeze fresh lemonjuice
over the Cucumber.
Garnish and Top with
freshly grated carrot,
peanuts chopped onion,
and serve imimmediately coriander, tomato and

3.CHANA CHAAT

ingredients
1 cup boiled chickpeas (chana)
1 small cucumber, finely chopped
1smatl tomato, finely chopped
1small onion, finely chopped
1green chili, finely chopped (optional)

tbsp chopped fresh coriander (cilantro)

1
1 tsp roasted cumin powder
1 tsp chaat masala (optional)
½ tsp black salt or regular salt (to taste)

½ lemon, juiced
A fewpomegranate seeds(optional, for garnish)

instructions:

1.Boil the chickpeas: If using dried chickpeas, soak them overnight and boil until tender.

MX the veggies In amixing bowl, combinethe boiled chickpeas, chopped cucumber,

tomato,onion, and green chili.

chaat masala, and black salt over the

hud spices and Sprinkle the roasted cumin powder,
mixture.
 eze the lemon
Juice over the chaat and
mix well to
A fresh coriander and
combine all the
ingredients.
pomegranate seeds for extra flavour
serve and enjoy and crunch.
immediately asa snackor
light meal.
chat
4.Pineapple

Ingredients:

1 ripe pineapple(peeled, cored, and cut into cubes)

1 tsp chaat masala
1tso red chiti powder (adjust to taste)

tsp cumin powder (roasted)

1
tsp black salt (or regular salt)
1
1 tbsp lemon
juice
Eresh coriander leaves (for garnish)

Instructions:

1. Prepare the Pineapple: Peel and core the pineapple, then cut into the smallcubes.
2. In asmall bow, Combine chaat masala, red chili powder,cumin powder,and black
salt.

Coat the Pineapple: Arrange the pineapple pieces on a plate and sprinkle the spice

mixture evenly over the pineapple.Drizzle lemon juice on top.

3. Toss the pineapple gently to coat the pieces evenly with the spices. Garnish with
fresh coriander leaves.

5.Paneer Tikka

Ingredients:

100 grams Paneer

1/4 cup Yogurt

1 tsp Ginger-garlic paste

powder, corianderpowder), lemon

juice.
Spices (garam masala, turmeric, red chili

Instructions:

30 minutes. Grillor bake the paneer until

Marinate paneer in the vogurt-spjce mixture for

golden. Serve with mint chutney.

6. Rajma (Kidney Bean) Kebabs

Ingredients:

1 cup Boiled rajma

½ Finely chopped onions

1Tsp ginger garlic paste

cinelvchopped green chilies and coriander

Spices (coriander, Cumin, garam

masala), bread crumbs, and oil.
Instruction:

Moch the boiled

rajma, mix with spices
and bread crumbs, shape
into round patties,
challow-fry. Serve with tomato chutney or and
mint chutney.

7.Peanut Chat Recipe

Ingredients:

1 cup boiled or roasted peanuts

1 small onion, finely chopped

1 small tomato, finely chopped

1 green chili, finely chopped

1 tablespoon coriander leaves, chopped

V2 teaspoon chaat masala

½ teasp0on roasted cumin powder

teasp0on
1 lemonjuice

Salt to taste

1 tablespoon sev (optionalfor garnish)

Instructions:
using roasted
Drain and let them cool. If
until soft.
with a little salt
1.BOl/steam peanuts
peanuts, no need to boil.

chopped onions, tomatoes, green

or roasted),
the peanuts (boiled
<.lna bowl, combine
chili,and coriander leaves.

and salt. Mix well.

masala, cumin powder,
oien add chaat together.
mixture and toss everything
the
4.Squeeze fresh lermonjuice over