High-Protein Moong Dal Chilla with Paneer Stuffing-Zaikawale

I believe in Indian flavors that are good for you, so I’m always on the lookout for meals that are excellent for the soul and help you eat a healthy diet. One beautiful Sunday morning, I was in the kitchen drinking chai when my mom said,

“Make something with a lot of protein…” People who go to the gym will like it, and so will people who live at home like us.

That’s when the idea came to me: Moong Dal Chilla filled with soft, spicy paneer.

This recipe has been a family favorite for a long time, but now I’m giving it a healthy, modern touch while keeping its traditional charm. It has a lot of protein, is easy to digest, and can be used in a lot of different ways. You can eat it for Breakfast, lunch, or even a small dinner.

Table of Contents

Why This Recipe Is Full of Protein

Here’s why this dish is so popular among fitness fans:

Moong Dal (Green Gram) is full of plant-based protein, fiber, and important amino acids.
Paneer (cottage cheese) is a full protein that also has healthy fats and calcium.
No maida, no deep frying—just wonderful, slow-cooked food.
Chilla Batter Ingredients

Ingredient Amount Notes

1 cup of split yellow moong dal that has been soaked for 3 to 4 hours
Chilies that are green 2 Change the amount of spice to your liking
1 inch of fresh ginger, diced up; cumin seeds ½ tsp Adds heat
Salt to taste Himalayan pink salt is not required.
Water as needed To mix

For Paneer Stuffing, below are the ingredients and their amounts:

Paneer 200 g of fresh, crushed onion and 1 tiny finely chopped capsicum ½ Finely chopped green chiles (1–2) for heat
Leaves of coriander 2 tablespoons ¼ teaspoon of turmeric powder, freshly chopped, for color and health
½ teaspoon of red chili powder Change to your liking
½ tsp of garam masala is a warm spice.
1 tsp of ghee or oil For frying

A Step-by-Step Guide

Step 1: Make the Moong Dal Chilla Batter

Throw away the moong dal that has been soaked.
In a blender, mix the dal, ginger, green chilies, cumin, and a little water.
Mix till you have a batter that is smooth, like dosa.
Add salt and mix well. Put it away for 10 minutes.

Pro Tip: Not only does adding a pinch of asafoetida (hing) to the batter make it taste better, it also helps with digestion.

Step 2: Prepare the Paneer Filling

Put 1 teaspoon of ghee in a pan and heat it up.
In a pan, cook the onions until they are transparent.
Add the capsicum and green chilies and cook for a minute.
Put in the red chili powder, turmeric, and garam masala.
Mix in the crumbled paneer well.
Add salt and coriander leaves, then turn off the heat.

Pro Tip: For an extra protein boost, Mix in 2 tbsp boiled chick peas or soy Granules with paneer.

Step 3: Cook the Moong Dal Chilla

Heat a non-stick or cast Iron tawa.
Pour a ladle of batter and spread it in a thin circle
Drizzle a few drops of ghee around the edges.
Cook on medium heat for 2–3 minutes until golden.
Flip and cook the other side briefly.

Step 4: Stuff & Serve Cryspy Moong Dal Chilla

Place a spoonful of paneer mixture in the center of the chilla.
Fold like a wrap or roll it up.
Serve hot with green chutney or tomato salsa.

Serving Ideas

For Breakfast – Pair with mint-coriander chutney and masala chai.
• For Lunchbox – Roll and wrap in foil stays soft for hours.
• For Post-Workout Meal – Serve with a side of Greek yogurt for extra protein.

Variations to Try

Spinach Moong Dal Chilla – Add spinach puree to the batter.
Cheese Lover’s Twist – Add grated cheese along with paneer for kids.
Vegan Version – Replace paneer with tofu and ghee with coconut oil.
Sprouted Moong Chilla – Use sprouted moong instead of Soaked moong dal for added nutrition.

Nutritional Benefits (Per Serving Approx.)

Calories: 180–200
Protein: 12–15g
Carbs: 18g
Fat: 6g
Fiber: 5g

This makes it ideal for weight watchers, diabetics, and fitness enthusiasts.

My Final Thoughts

Protein-rich dishes are normally non-vegetarian in Indian homes, but this easy Moong Dal Chilla with Paneer demonstrates that vegetarian food may be equally beneficial for weight loss, muscle growth, and general health.

The next time you want a tasty and nutritious meal, try This one. Never give up on flavor, Eat healthy, and stay strong. From my kitchen to yours.

Moong Dal Chilla with Paneer Stuffing: An Indian Treat Full of Protein