Power-Packed Vegetarian Tikkis: A 45g protein boost without meat or eggs.

A wholesome recipe with black channa, soya chunks, and paneer for fitness-friendly meals.

When it comes to protein, most people immediately think of meat, fish, or eggs. But plant-based ingredients can be just as effective in delivering the nutrition your body needs. Fitness coach Nidhi Gupta recently shared a recipe that proves exactly that- a vegetarian tikki packed with 45 grams of protein, made from simple, everyday ingredients like black channa, soya chunks, and paneer.

These tikkis are not only rich in protein but also loaded with fibre, making them a balanced option for anyone looking to fuel their day. With around 450-460 calories per serving, they can be enjoyed at breakfast, lunch, dinner, or even as a satisfying evening snack. The best part? They’re made with whole foods, no complicated steps, and they taste delicious.

Ingredients You’ll Need

1. 75g boiled black channa
2. 70g cooked soya chunks
3. 50g paneer
4. 15g besan (for binding)
5. Chopped onion, tomato, and bell pepper
6. 2 green chillies, coriander sprigs
7. Spices: dried methi, amchur, salt, red chilli, cumin, coriander powder
8. 100g plain Greek yoghurt for serving

Method

1. Boil black channa and cook soya chunks until soft. Squeeze out excess water.
2. Blend channa, soya chunks, paneer, green chillies, coriander, and spices into a coarse mixture.
3. Transfer to a bowl and mix in the chopped vegetables and besan to bind.
4. Shape into tikkis and cook in a lightly oiled pan until golden and crisp.
5. Serve hot with Greek yoghurt, mint chutney, or your favourite dip.

Why This Recipe Works

1. Black channa provides fibre and plant protein.
2. Soya chunks are one of the richest vegetarian protein sources.
3. Paneer adds complete protein and calcium.
4. Greek yoghurt on the side further boosts protein intake.

This recipe is proof that vegetarian meals can be just as protein-rich as non-vegetarian ones. Whether you’re aiming to build muscle, manage weight, or eat healthier, these tikkis are a versatile and tasty addition to your diet.