High-Protein Sprouts Chaat Recipe (Full Macros)

A standard sprouts chaat is light and fiber-rich but modest in protein on its own — this version adds boiled chana and egg to turn it into a genuine high-protein meal, not just a snack.

Ingredients (Serves 1)

• Mixed sprouts (moong and chana) — 100g
• Boiled chana (chickpeas) — 50g
• Boiled egg, chopped — 1
• Onion, finely chopped — 2 tbsp
• Tomato, finely chopped — 2 tbsp
• Lemon juice — 1 tbsp
• Chaat masala — 1/2 tsp
• Coriander leaves — for garnish
• Salt — to taste

Method

1. Steam or lightly boil the mixed sprouts for 4-5 minutes until just tender, then cool.
2. Combine sprouts, boiled chana, chopped onion, and tomato in a bowl.
3. Add lemon juice, chaat masala, and salt, and toss well.
4. Top with chopped boiled egg and coriander leaves before serving.

Full Nutrition Breakdown (Per Serving)

Nutrient	Amount
Calories	~210 kcal
Protein	~18g
Carbohydrates	~22g
Fat	~6g

Why Adding Egg and Chana Matters

Sprouts alone provide roughly 7-8g of protein per 100g, which isn't enough to carry a meal on its own. Adding boiled chana (~4.5g protein for 50g) and a boiled egg (~6g protein) brings the total to a genuinely satisfying 18g without significantly increasing the calorie count.

Vegan Variation

Skip the egg and add an extra 50g of boiled chana or a tablespoon of roasted peanuts instead — this keeps the dish fully plant-based while still adding roughly 4-7g of additional protein compared to sprouts alone.

The Bottom Line

This version of sprouts chaat is genuinely useful as a light meal or substantial snack, not just a side dish, thanks to the added chana and egg — the base sprouts recipe alone is better thought of as a fiber and volume addition rather than a protein source by itself.

Log this recipe in Calibrate and adjust the egg or chana quantity to hit your exact protein target for the meal.