High-Protein Curd Rice Recipe (Full Macros)

Classic curd rice is comforting but fairly low in protein on its own — this version boosts the protein content using Greek-style yogurt and a few simple additions, without changing the traditional flavor much.

Ingredients (Serves 1)

• Cooked rice, cooled — 100g
• Greek-style yogurt (or strained thick dahi) — 150g
• Milk — 2-3 tbsp, to adjust consistency
• Boiled and lightly mashed moong dal — 2 tbsp (optional, for extra protein)
• Mustard seeds, curry leaves, dried red chili — for tempering
• Oil or ghee — 1/2 tsp
• Grated ginger, chopped green chili — to taste
• Salt — to taste
• Pomegranate seeds — for garnish (optional)

Method

1. Mash the cooked rice slightly to break up the grains, then mix in the Greek yogurt and milk to reach your preferred consistency.
2. Stir in the mashed moong dal if using, along with grated ginger, green chili, and salt.
3. Heat oil or ghee in a small pan, add mustard seeds, curry leaves, and dried red chili, and let them splutter for 20-30 seconds.
4. Pour the tempering over the curd rice and mix well.
5. Garnish with pomegranate seeds and refrigerate briefly before serving for the traditional cooling effect.

Full Nutrition Breakdown (Per Serving, With Moong Dal Addition)

Nutrient	Amount
Calories	~290 kcal
Protein	~19g
Carbohydrates	~40g
Fat	~7g

Why Greek Yogurt Makes the Difference

Swapping regular dahi for Greek-style yogurt roughly doubles the protein contribution from the dairy component alone, without changing the taste or texture significantly — this single swap is responsible for most of the protein increase in this recipe compared to a traditional version.

The Bottom Line

This version of curd rice keeps the traditional flavor and cooling quality of the original dish while meaningfully increasing its protein content — a good example of how small ingredient swaps, not a full recipe overhaul, can turn a low-protein comfort food into a genuinely useful meal.

Log this recipe in Calibrate — try it with and without the moong dal addition to see the exact protein difference for yourself.