Is chilla high in protein? An in-depth nutritional analysis

According to nutritional data, besan (chickpea flour) contains approximately 22 grams of protein per 100 grams, making chilla a significant source of plant-based protein. Is chilla high in protein? The answer depends heavily on the specific recipe and ingredients used.

Quick Summary

Chilla, especially when made from besan or moong dal, provides a good source of vegetarian protein. Its nutritional value can be boosted by adding protein-rich ingredients like paneer, tofu, or sprouts, making it a versatile and filling meal option.

Key Points

• High-Protein Base: Chilla made from besan (chickpea flour) or moong dal provides a substantial amount of plant-based protein due to its legume base.

• Content Varies: The exact protein content depends on the type of flour used, with moong dal chilla often having a slightly higher protein-to-calorie ratio than besan chilla.

• Easy to Enhance: You can easily boost the protein significantly by adding other ingredients like paneer, tofu, sprouts, or soya chunks to the batter.

• Supports Weight Management: The combination of protein and fiber in chilla promotes a feeling of fullness, which helps in controlling appetite and managing weight.

• Great for Muscle Gain: When fortified with extra protein, chilla is an excellent post-workout meal for muscle repair and growth.

• Versatile and Healthy: Chilla is a healthy, delicious, and easy-to-make vegetarian meal option that is naturally gluten-free and low on the glycemic index.

Understanding the Protein in Chilla

Chilla is a popular Indian savory pancake often made from ground lentils or legumes, and its protein content is a key aspect of its nutritional profile. The primary ingredient determines the base level of protein. The most common varieties are besan chilla and moong dal chilla, both of which use a high-protein base flour.

Besan, or chickpea flour, is naturally packed with plant-based protein, offering roughly 22 grams per 100 grams of dry flour. A standard, plain besan chilla made with about 30 grams of flour can provide approximately 6–7 grams of protein per serving. This makes it a great choice for vegetarians and vegans looking to increase their protein intake. Moong dal chilla, made from green gram lentils, offers a similar and often slightly higher protein count. A chilla made from 30 grams of moong dal can contain around 7–8 grams of protein.

The Base: Besan vs. Moong Dal

Both besan and moong dal form a nutritious base for chilla, but they have subtle differences in their nutritional composition, particularly regarding protein. While besan flour itself is high in protein, moong dal chilla often ends up with a higher protein-to-calorie ratio, making it a favorite for those focused on weight management.

Chilla Type	Protein per Serving (Approx.)	Protein per 100g (Dry Flour)	Suitable For
Besan Chilla	6–7g (30g flour)	~22g	All-purpose, weight management
Moong Dal Chilla	7–8g (30g dal)	~20-25g	Weight loss, light digestion

How to Boost Your Chilla's Protein Content

One of the best features of chilla is its versatility. You can easily and significantly increase the protein content by incorporating other high-protein ingredients into the batter or as a topping. Here are some effective methods:

• Add Paneer or Tofu: Grating paneer or crumbled tofu into the batter is a popular and delicious way to get a big protein boost. A recipe using paneer could easily increase the protein by 9-10 grams per chilla.
• Include Sprouts: Adding coarsely chopped mung sprouts to the batter incorporates both protein and fiber, enhancing the nutritional value and texture.
• Mix in Soya Chunks: For a powerhouse of protein, add powdered soya chunks to the besan or moong dal batter.
• Serve with Greek Yogurt: Pairing your chilla with a side of plain Greek yogurt or curd adds a significant amount of extra protein and probiotics.
• Add Eggs: For ovo-vegetarians, scrambling or grating eggs into the chilla batter is a simple way to increase protein content.

The Role of Protein and Fiber in Health

The protein and fiber found in chilla offer several health benefits that go beyond simple nutrition. Both macronutrients are known for their ability to increase satiety, helping you feel full for longer periods and reducing the urge to snack unnecessarily. This is particularly beneficial for weight management. Protein is also crucial for building and repairing muscle tissue, making chilla a great post-workout meal, especially when enhanced with extra protein sources like paneer. The high fiber content also supports digestive health and aids in regulating blood sugar levels.

Conclusion: Is Chilla High in Protein?

Yes, chilla is a healthy option that is moderately high in protein, particularly when compared to other popular Indian breakfast options like idli or plain paratha. The primary ingredients—besan and moong dal—provide a solid foundation of plant-based protein. For those seeking to maximize their protein intake, customizing your chilla with additions like paneer, tofu, sprouts, or serving it with Greek yogurt can transform it into a truly protein-dense and muscle-building meal. Overall, chilla is a versatile, nutrient-rich food that can be easily adapted to fit various dietary goals, from weight loss to muscle gain, without sacrificing flavor or convenience.

For more in-depth information on chickpea flour and its benefits, read Healthline's guide: 9 Benefits of Chickpea Flour (And How to Make It).

Frequently Asked Questions

Is besan or moong dal chilla higher in protein?

A moong dal chilla can be slightly higher in protein per serving than a plain besan chilla. However, both are excellent sources of protein, and the final content depends on any added ingredients.

How can I make my chilla more protein-packed?

To increase the protein content, add grated paneer, crumbled tofu, sprouted lentils, or powdered soya chunks to your chilla batter. Serving it with a side of curd or Greek yogurt also helps.

Is chilla good for weight loss?

Yes, chilla is beneficial for weight loss. Its high protein and fiber content help keep you full for longer, reducing overall calorie intake. It also has a low glycemic index, which helps regulate blood sugar levels.

Can vegans eat high-protein chilla?

Absolutely. For a high-protein vegan chilla, use a moong dal or besan base and add ingredients like crumbled tofu, sprouted lentils, or powdered soya chunks. Use minimal oil and serve with a vegan raita or chutney.

Is chilla gluten-free?

Yes, chilla is naturally gluten-free as it is made from besan (chickpea flour) or lentils like moong dal, both of which contain no gluten.

How much protein is in one besan chilla?

A standard besan chilla made with about 30 grams of flour contains approximately 6–7 grams of protein. This can be increased with additional protein-rich ingredients.

Is chilla healthier than wheat flour roti?

For weight loss and higher protein intake, besan chilla is generally considered a better choice than a plain wheat flour roti. Besan is higher in protein and fiber and has a lower glycemic index.