High-Protein Moong Dal Chilla Recipe (Full Macros)

Moong dal chilla is one of the most efficient high-protein Indian breakfasts you can make from scratch, and it holds up well even when made in bulk and reheated during the week.

Ingredients (Makes 4 Chillas)

• Split yellow moong dal, soaked 3-4 hours — 1 cup (~200g dry)
• Ginger, chopped — 1 tsp
• Green chili, chopped — 1
• Cumin seeds — 1/2 tsp
• Turmeric powder — 1/4 tsp
• Salt — to taste
• Water — as needed for batter consistency
• Oil — 2 tsp total, for cooking
• Optional filling: crumbled paneer, 50g per chilla

Method

1. Drain the soaked moong dal and blend with ginger, green chili, and a small amount of water into a smooth, pourable batter.
2. Stir in cumin seeds, turmeric, and salt.
3. Heat a non-stick pan or tawa on medium heat and lightly grease with oil.
4. Pour a ladle of batter and spread into a thin circle, similar to a dosa.
5. Cook for 2-3 minutes until the edges lift, then flip and cook the other side for 1-2 minutes.
6. If using a paneer filling, sprinkle crumbled paneer on top before flipping, then fold once cooked.
7. Repeat with remaining batter, using roughly 1/2 tsp oil per chilla.

Full Nutrition Breakdown (Per Chilla, Without Paneer Filling)

Nutrient	Amount
Calories	~110 kcal
Protein	~7g
Carbohydrates	~15g
Fat	~3g

With Paneer Filling (Per Chilla, +50g Paneer)

Nutrient	Amount
Calories	~245 kcal
Protein	~16g
Carbohydrates	~15g
Fat	~13g

(Values are approximate based on standard moong dal and paneer nutrition data; actual figures vary by exact batter thickness and oil quantity used.)

Why This Recipe Works Well for Tracking

Because the batter is made from a single measured ingredient (moong dal) rather than a mixed flour blend, the macros per chilla are fairly consistent and easy to scale — doubling the recipe simply doubles every number above.

Batch-Cooking Tip

The batter keeps well in the refrigerator for up to 2 days, making it practical to prepare once and cook fresh chillas across two or three mornings rather than making a fresh batter daily.

Log this exact recipe in Calibrate's AI Quick Log — just describe "2 moong dal chillas with paneer filling" and the app calculates the macros for you.