High-Protein Pav Bhaji Recipe for a Nutritious Indian Meal

Pav Bhaji is a staple in Indian street food culture, but the classic version tends to be low in protein and rich in carbs. This upgraded recipe boosts the protein content while keeping the dish flavorful and satisfying. It's ideal for anyone looking to enjoy a hearty Indian meal without compromising their nutritional goals.

Ingredients (Serves 2)

For the Bhaji

• 1/2 cup green peas (boiled and mashed)

• 1/2 cup carrots (finely chopped)

• 1/2 cup capsicum (finely chopped)

• 1/2 cup cauliflower (finely chopped)

• 1 medium onion (finely chopped)

• 2 medium tomatoes (chopped)

• 1 tablespoon ginger-garlic paste

• 1/2 teaspoon turmeric powder

• 1 teaspoon red chili powder

• 1 teaspoon coriander powder

• 1 teaspoon pav bhaji masala

• Salt to taste

• 2 tablespoons oil or ghee

• 1/4 cup paneer (crumbled)

• 1 scoop unflavored whey protein isolate (optional)

• Fresh coriander leaves (chopped, for garnish)

• Lemon wedges (for serving)

For the Pav

• 2 low-carb high-protein pav buns (e.g., made from almond or soy flour)

• Butter or ghee (for toasting)

Instructions

1. Prepare the bhaji

• Heat oil or ghee in a pan over medium heat

• Add onions and sauté until golden

• Add ginger-garlic paste and cook for 1 minute

• Add tomatoes and cook until soft and the oil separates

• Add turmeric, red chili powder, coriander powder, pav bhaji masala, and salt

• Stir well to combine the spices

2. Add the vegetables

• Mix in the carrots, capsicum, cauliflower, and green peas

• Cook for 10–12 minutes on low-medium heat with a lid on

• Mash the mixture lightly with a masher as it cooks to blend the flavors

3. Increase protein content

• Stir in the crumbled paneer and continue mashing

• If using whey protein, dissolve it in 2–3 tablespoons of warm water and mix into the bhaji

• Let it simmer for 2–3 minutes so everything is well incorporated

4. Garnish and serve

• Add fresh coriander and a squeeze of lemon

• Toast the pav buns with butter or ghee until golden brown

• Serve hot with lemon wedges on the side

Tips

• To add even more protein, include cooked shredded chicken or soya chunks

• Use homemade pav bhaji masala for better flavor control

• For a vegan version:

  • Replace paneer with tofu

  • Use plant-based butter or oil

  • Swap whey protein with a vegan alternative

• Adjust spice levels based on your preference

• For smoother texture, blend part of the bhaji in a mixer and mix it back into the pan

Frequently Asked Questions

1. Can I make this without whey protein?
Yes, whey protein is optional. The dish already contains protein from paneer and vegetables.

2. What can I use instead of paneer?
Tofu or cooked soya chunks are high-protein alternatives that work well in this recipe.

3. Are low-carb pav buns easy to find?
Yes, look for buns made from almond or soy flour. They’re lower in carbs and higher in protein compared to regular pav.

4. How do I make this recipe fully vegan?
Use tofu instead of paneer, a vegan butter or oil for toasting, and a plant-based protein powder if using one.

5. Can I store leftovers?
Yes, the bhaji keeps well in the fridge for up to 3 days. Reheat in a pan before serving and toast the pav fresh.