From Anda Bhurji To Andhra Fish Fry: Protein-Rich Recipes You’ll Actually Crave

Last Updated:March 01, 2026, 18:25 IST

Make protein a daily habit with familiar dishes, balanced nutrition and high-quality ingredients.

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Upgrade everyday Indian meals with smart protein choices, comfort flavours and easy recipes.

Protein does far more than build muscle. It helps repair tissues, supports immunity, sustains energy and keeps meals fuller for longer – reducing unnecessary snacking. For children, working adults and older people alike, steady daily intake is more beneficial than occasional high-protein splurges.

The goal isn’t a dramatic diet overhaul. It’s small, mindful upgrades to everyday dishes -adding quality protein sources through familiar, home-style cooking. With trusted ingredients, this shift becomes simpler, accessible and sustainable. Here are some easy protein recipes to fulfil your daily requirement.

Proso Anda Bhurji

Calories: 450 calories

Protein: 17–18 g

Ingredients:

• 4 nos eggs
• 2 tbsp Godrej Jersey ghee
• ½ cup proso millet, soaked for 2 hours
• 1 tbsp cumin seeds
• 1 tbsp green chillies
• ½ cup onion
• ½ cup tomatoes
• ¼ tbsp turmeric powder
• ½ tbsp Kashmiri red chilli powder
• ½ tbsp garam masala powder
• Salt as required
• Coriander leaves for garnish

Instructions:

1. Grind soaked millet with water and strain till smooth.

2. Whisk with eggs.

3. Temper cumin in Godrej Jersey ghee.

4. Add vegetables and spices.

5. Scramble egg-millet mix till cooked.

6. Garnish and serve with pav, roti or paratha.

Pan Tandoori Chicken

Calories: 415 calories

Protein: 55–56 g

Ingredients:

• 1 kg Godrej Real Good chicken cut into bite-sized pieces
• 1 tbsp fresh garlic paste
• 1 tbsp fresh ginger paste
• 4 tbsp Godrej Jersey curd
• 1 tbsp mustard oil
• 1 tbsp turmeric powder
• 1 tbsp red chilli powder
• 1 tbsp garam masala powder
• 2 tbsp foxtail millet flour, toasted
• Salt as required
• ½ lemon, juiced
• 2 tbsp mustard Oil

Instructions:

1. In a deep bowl, place the cleaned & washed chicken pieces.

2. Add all the other ingredients. Mix and keep aside. This can be marinated and kept overnight, too, if you please.

3. In a pan, take mustard oil and when hot, place the chicken pieces.

4. On medium-high flame, pan fry the chicken for a few minutes, stirring occasionally.

5. Lower the flame and allow the chicken to release water. Allow the chicken to caramelise.

6. Switch between medium to high flame and lower the flame only when you wish to mix and stir.

7. Burn spots in this recipe are intentional. Serve warm!

Kadhai Paneer

Calories: 375 calories

Protein: 17–18 g

Ingredients:

Classic Kadhai Masala

• 2 tbsp coriander seeds
• 1 tbsp cumin seeds
• ½ tbsp black pepper
• 3 nos dried Kashmiri red chillies

For Gravy

• 2 tbsp sunflower Oil
• 1 no. bay leaf
• 1 tbsp ginger-garlic paste
• 1 cup of onion & 2 cups of tomatoes ground into a fine paste
• 1 tbsp buck wheat flour, toasted.
• 1 tbsp garam masala
• 1 tbsp red chilli powder
• ½ tbsp turmeric powder
• 2 cups hot water
• 250 grams Godrej Jersey paneer
• 1/2 cup onions, cut into petals
• 1/2 cup green capsicum, cut into dices

Instructions:

1. Dry roast the ingredients of kadhai masala and crush using a mortar and pestle. Keep aside.

2. Heat sunflower oil in a kadhai. Add the bay leaf and ginger garlic paste.

3. Once the raw flavour goes away, add the buck wheat flour till it gets a nutty aroma.

4. Add in the onion, tomato paste, along with all the spices and hot water. Simmer for 20 minutes.

5. Stir in Godrej Jersey paneer, onions and capsicum. You may choose to fry these separately and add in the gravy.

6. Finally, top with the hand-pounded kadhai masala. Serve hot

Andhra Fish Fry

Calories: 385–390 calories

Protein: 36–37 g

Ingredients:

• 500 grams of fish, boneless, cut into strips
• 1 tbsp ginger garlic paste, strained
• ½ tbsp carrom seeds, powdered
• 1 tbsp chilli powder
• ½ cup little millet flour
• 1 tbsp rice flour
• 1 tbsp salt
• 1 tsp lemon juice
• 1/8 cup curry leaves, packed
• 1 tbsp sesame seeds
• Sesame oil for deep frying

Instructions:

1. Clean the fish and add all the other ingredients. Keep aside marinated for 30 minutes

2. Heat oil on medium flame. 1 tsp lemon juice, 1/8 cup curry leaves, packed, 1 tbsp sesame seeds, sesame oil for deep frying.

3. Mix the fish again to coat properly with the marinade, and deep fry till crisp.

4. Serve hot with a squeeze of lime.

Bajra Chicken Curry

Calories: 330-335 calories

Protein: 56g

Ingredients:

• 1 kg Godrej Real Good chicken, curry cut
• ¼ cup bajra flour
• 1 inch of ginger, crushed
• 2 cups water
• 1 tbsp red chilli powder
• ½ tbsp turmeric powder
• 1 tbsp garam masala powder

Instructions:

1. Wash & drain the chicken and add in all the ingredients, excluding water. Transfer all to a pot.

2. Heat water and add it to the marinated chicken. Cook on medium to high flame

3. While the chicken gets cooked, keep it covered for the natural fat of the chicken to release.

4. Serve with steamed rice.