When thinking about South Indian as a cuisine, what comes to mind are dishes bursting with flavor, aromatic spices, and lots of rice or dal-based meals. But, for those keeping track of their protein intake (especially vegetarians)—South Indian food can sometimes seem lacking in protein-rich options. The good news? There are several delicious, protein-packed South Indian dishes that are both satisfying and nutritious. Read on for meal ideas and recipes that will help you meet your daily protein goals, without compromising on taste or tradition!
1. Adai (Multi-Lentil Dosa) + Avial
Adai is a savory, protein-rich South Indian dish made from a batter of mixed dals and rice. Usually toor Dal (split pigeon pea), chana dal (split chickpeas), urad dal (split black gram), and sometimes moong dal (split mung bean) are used in combination.
Adai is usually paired with Avial – a coconut based mixed vegetable stew
Protein: 20-24g (3 adais + ½ cup avial)
2. Pesarattu + Upma + Allam (Ginger) Chutney
Pesarattu is a popular Andhra-style dosa made primarily from whole green moong dal . It is highly nutritious, rich in protein, and naturally gluten-free. It is typically served with Ginger chutney, coconut chutney or Upma (making the famous “Upma Pesarattu”)
Protein: 20-25g (3 pesarattu + ½ cup upma + chutney)
3. Bisi Bele Bath + Raita + Papad
Bisi Bele Bath literally translates to Hot Dal rice (bisi = hot, bele = dal, bath = rice). It is an iconic dish of Karnataka, when paired with protein-rich curd / raita, it becomes even more nourishing.
Protein: ~15–17g (1 cup bisi bele bath + ½ cup raita)
4. Veg Pongal + Coconut Chutney + Medu Vada + Sambar
Another all time classic South Indian meal combo – a cup of Pongal paired with Sambhar and Chutney, along with a Medu Vada. The moong dal in pongal plus urad dal in vada and sambar all add up to a traditional protein-rich combo.
Protein: 15–18g (1 cup pongal + 1 vada + sambhar + chutney)
5. Idli / Dosa + Sambar + Coconut Chutney + Vada
This is the classic South Indian breakfast combo – however, it can be a fairly solid source of protein when paired with Moong Dal sambhar and peanut chutney. Idlis by themselves are light, but when eaten with protein-rich sambar and chutney, the meal becomes balanced and protein-dense.
Protein: 15–18g (4 idlis + 1 cup sambar + chutney)
A similar quantum of protein can be achieved if you substitute idli for a crispy Dosa
6. Full Meal (Tamil Nadu style)
A full Tamil Nadu style thali meal is typically served on a Banana leaf, and contains a variety of items and accompaniments:- Sambar, Rasam, Kootu (dal-based stew with veggies), Mor Kuzhambu (buttermilk curry), Poriyal (stir-fry vegetables), Avial (mixed veggies in coconut stew), Fried vegetables / curry, Papad, Curd, Vada and Payasam
Protein: 15–18g (sambar, rasam, kootu, avial, poriyal, curd rice, papad, payasam), potentially higher if paired with curd
We’ve scoured our menus and brought you some of the popular and top rated restaurants where you can find the High Protein South Indian options
| Dish | Restaurant |
| Adai | Vardhas (Adai Avial), Cook Gramam (Kezhvaragu Keerai Adai), Aswathy Bhavan (Adai Avial) |
| Pesarattu | Sashwatha Cafe (Pesarattu Dosa), Chutneys (Pesarattu), Dosa Dosa (Upma Pesarattu) |
| Meals | Millet Marvels (Millet Sambar Meal with Omelette), Madurai Idli Shop (Kothu Parotta), Millet Express (Millet Idli with Paneer Burji) |
