How much protein is there in besan chilla?

Besan chilla is a savory pancake made with gram flour (besan), spices, and sometimes vegetables. It’s a popular breakfast or snack option in Indian homes because it’s quick to prepare, high in nutrition, and suitable for people of all ages. But if you're trying to increase your protein intake—especially on a vegetarian or weight-loss diet—you may wonder: how much protein is there in a besan chilla? The answer depends on the ingredients and portion size.

Protein Content in Besan Chilla

A standard besan chilla made from about 1/4 cup (30g) of besan contains approximately 6–7 grams of protein. This value can increase if you add protein-rich ingredients like paneer, tofu, spinach, or curd to the batter.

Besan is naturally high in plant-based protein, making chilla one of the easiest vegetarian protein-rich meals.

Macronutrient Breakdown of 1 Standard Besan Chilla (Plain)

The values above are for a plain chilla with no added veggies, cheese, or oil beyond basic cooking needs.

Protein-Boosting Variations of Besan Chilla

1. Paneer Besan Chilla

Add 50g grated paneer to the batter for an extra 9–10g of protein per chilla.

2. Tofu and Spinach Chilla

Blend tofu with chopped spinach into the batter to boost protein and iron while keeping it vegan.

3. Mixed Dal + Besan Chilla

Mix moong dal paste or urad dal flour with besan to raise the amino acid profile and increase protein density.

4. Stuffed Chilla with Sprouts

Fill your chilla with moong sprouts or chickpeas sautéed with onion and spices for 6–8 extra grams of protein.

5. Curd-Based Chilla

Replace some of the water with curd in your batter to add a creamy texture and more protein.

How Does Besan Compare to Other Indian Breakfast Proteins?

Besan chilla matches up well against other traditional Indian breakfasts in protein content—especially when cooked with minimal oil and paired with a protein-rich filling or curd.

Benefits of Eating Besan Chilla for Protein

1. High-Quality Plant Protein

Besan contains all essential amino acids in moderate quantities, making it one of the better vegetarian protein options.

2. Supports Muscle Repair and Immunity

Protein is essential for rebuilding muscle tissue, supporting immune function, and maintaining hormonal balance.

3. Aids Weight Management

High-protein meals increase satiety, helping you stay full longer and reduce overall calorie intake during the day.

4. Helps Control Blood Sugar

Besan’s low glycemic index, paired with its protein and fiber content, helps regulate blood glucose levels and prevent energy crashes.

5. Ideal for Vegetarians and Vegans

Chilla is an easy way to consume quality protein without relying on animal-based foods.

Tips to Maximize Protein in Your Besan Chilla

• Use thick batter with less water to reduce dilution

• Add boiled or sprouted lentils to the batter

• Include chia seeds or flaxseeds for added omega-3s and fiber

• Serve with hung curd or mint chutney instead of ketchup

• Cook using minimal oil on a non-stick or cast iron pan to keep it clean and nutritious

Ideal Pairings with Besan Chilla for a Complete Meal

• Curd: 1/2 cup adds ~4g protein and gut-friendly probiotics

• Masala tea or black coffee: Keeps the meal light but energizing

• Steamed vegetables or salad: Increases fiber and micronutrients

• Boiled egg (for ovo-vegetarians): Adds ~6g extra protein

• Buttermilk or smoothie: Great for a refreshing, balanced breakfast

When to Eat Besan Chilla

• Breakfast: Quick and filling start to your day

• Lunchbox: Keeps well and doesn’t leak or spoil easily

• Evening snack: Healthier than fried options or namkeens

• Post-workout meal: When made with paneer or sprouts, it provides great recovery nutrition

• Light dinner: Ideal with soup or curd on the side

Summary

1 besan chilla provides around 6–7 grams of protein, depending on how it’s prepared. It’s a nutrient-dense, vegetarian-friendly dish that offers protein, fiber, complex carbs, and essential minerals—all in under 150–200 calories. With easy customizations like paneer, sprouts, tofu, or curd, it becomes a powerful protein source for breakfast, lunch, or even dinner. Whether you’re aiming to build muscle, lose weight, or simply eat healthier, besan chilla is a delicious way to meet your protein goals without compromising on taste or convenience.