Looking to gain weight healthily and deliciously? Your breakfast can set the tone for the rest of your day, and in India, there’s no shortage of hearty, calorie-dense options to fuel your journey. From traditional dishes packed with nutrients to modern twists on classics, these breakfast ideas will help you add those extra calories while keeping your meals flavorful and satisfying. Here are 10 high-calorie Indian Breakfast dishes for weight gain
1. Moong Dal / Besan Cheela with Paneer Bhurji
Moong Dal / Besan Cheela with Paneer Bhurji is a nutritious breakfast for healthy weight gain. The cheese, made from protein-rich moong dal and fibre-filled besan, provides sustained energy and supports digestion. A serving (2 cheeses) offers around 12–15g of protein and 5–7g of fibre, making it a wholesome choice. Paneer Bhurji complements it with its high protein (18–20g per 100g) and calcium content, aiding muscle repair and bone strength.
Enhancing the dish with a drizzle of ghee adds both flavour and calories, while pairing it with yoghurt introduces probiotics for gut health, along with extra protein and calcium. Together, this balanced meal fuels your body with essential nutrients and is an excellent choice for a delicious, energy-boosting start to your day.
2. Healthy high-protein shakes
Healthy high-protein shakes are an excellent, nutrient-dense breakfast option, especially for those looking to gain weight healthily. Packed with protein-rich ingredients like Greek yoghurt (10g protein per 100g), nut butter (3–4g protein per tablespoon), and protein powder (20–30g protein per serving), these shakes support muscle growth and provide sustained energy.
Adding fruits like bananas (rich in potassium and carbohydrates) or berries (loaded with antioxidants, vitamins, and minerals) enhances flavour and nutritional value. Incorporating healthy fats from almond or peanut butter increases the calorie content (1 tablespoon of peanut butter adds ~90 calories) and promotes satiety. Pairing the shake with oats or chia seeds boosts fiber, aiding digestion and helping you feel full longer.
This combination of macronutrients and micronutrients makes high-protein shakes a balanced and convenient choice for a satisfying breakfast, supporting healthy weight gain and sustained energy throughout the day.
3. Oats/Daliya Porridge
Oats/Daliya Porridge is a wholesome breakfast option ideal for healthy weight gain. Made from fibre-rich oats or broken wheat (daily), it provides slow-releasing complex carbohydrates for sustained energy and improved digestion. This dish keeps you full for longer, making it a nutritious start to the day.
Enhance its calorie and nutrient profile by adding nuts, seeds, or a dollop of nut butter, which contributes healthy fats and protein. Fruits like bananas or berries boost the porridge with essential vitamins and minerals, while honey or maple syrup adds natural sweetness. Top it with yogurt for probiotics that support gut health, creating a balanced, delicious meal perfect for healthy weight gain.
4. High Protein Oats Parfait
High Protein Oats Parfait is a creamy and nutritious breakfast option that supports healthy weight gain. Combining rolled oats with Greek yoghurt creates a protein-rich base that helps build muscle and provides sustained energy. Oats supply complex carbohydrates, which release energy slowly, keeping you full longer.
Layer the parfait with nuts, seeds, and fresh fruits like berries or bananas to enhance its calorie density, adding essential vitamins, minerals, and healthy fats. A drizzle of honey or maple syrup can sweeten the dish while boosting its calorie content. Quick to prepare and highly customizable, this versatile parfait offers a delicious, nutrient-packed start to your day, perfect for healthy weight gain.
5. Vegetable/Spinach Dosa with Paneer
Vegetable/Spinach Dosa with Paneer is a highly nutritious breakfast option that supports healthy weight gain. The dosa, made from a batter of rice and lentils, balances complex carbohydrates and plant-based protein for sustained energy. Adding spinach and mixed vegetables enhances the dish with essential vitamins (A, C, K), minerals (iron, magnesium), and dietary fiber, supporting overall health and digestion.
Paneer boosts the protein content significantly, offering 18–20g of protein per 100g, making it ideal for muscle building and energy. Cooking the dosa with a drizzle of ghee adds richness and healthy fats, with 1 teaspoon contributing approximately 45 calories. Pairing it with yogurt, a natural source of probiotics, promotes gut health and adds 4g of protein and 120mg of calcium per 100g.
Together, Vegetable/Spinach Dosa with Paneer is a delicious, nutrient-dense meal that combines flavors and health benefits, making it a perfect choice for achieving weight gain goals while enjoying a wholesome and satisfying breakfast.
6. Avocado and Egg Sandwich
Avocado and Egg Sandwich is a highly nutritious breakfast option that supports healthy weight gain. Avocado is rich in monounsaturated fats, with half an avocado providing about 120 calories, 3g of fiber, and 485mg of potassium, along with vitamins C, E, and K. Eggs are an excellent source of high-quality protein, delivering 6–7g of protein per egg, which is essential for muscle growth and energy.
Using whole-grain bread increases the sandwich’s fiber content (about 2–4g per slice) and provides complex carbohydrates that release energy slowly, promoting sustained fullness. Adding a spread of mayonnaise (1 tablespoon has ~90 calories) or a sprinkle of cheese (~20–40 calories per tablespoon) can further enhance the calorie density and flavor.
Together, the Avocado and Egg Sandwich offers a delicious, well-rounded, and energy-rich meal, making it a perfect choice for those aiming to gain weight healthily while maintaining a nutrient-dense diet.
7. Cheese Omelette
Cheese Omelette is a delicious and protein-packed breakfast option, ideal for healthy weight gain. Eggs provide 6–7g of high-quality protein per egg, essential for muscle building and sustained energy. Adding cheese enhances the dish with a creamy texture and contributes an additional 6–7g of protein and 100–120 calories per ounce, making it a calorie-dense and satisfying start to the day.
To boost its nutritional profile, consider including vegetables like bell peppers, onions, or spinach, which add fiber, vitamins (A, C, and K), and minerals. Pairing the omelette with whole-grain toast provides complex carbohydrates that release energy slowly, keeping you full longer. For extra healthy fats, drizzle olive oil or serve with a side of avocado, adding monounsaturated fats, fiber, and potassium.
Altogether, a Cheese Omelette is a nutrient-dense and indulgent breakfast that supports healthy weight gain while offering a balance of protein, healthy fats, and essential nutrients.
8. Vegetable Soya/Chicken Cutlet
Vegetable Soya/Chicken Cutlet is a flavorful and nutrient-dense breakfast option that supports healthy weight gain. Made with soya granules (52g protein per 100g) or minced chicken (27g protein per 100g), these cutlets are excellent sources of high-quality protein, essential for muscle growth and energy. The inclusion of mixed vegetables such as carrots, peas, and beans enhances the dish with fiber, vitamins (A, C, and K), and minerals, contributing to overall health.
To increase calorie density, frying the cutlets in oil or ghee adds richness and boosts the energy content, with 1 tablespoon of oil or ghee contributing approximately 120 calories. Serving them alongside whole-grain bread introduces complex carbohydrates for sustained energy, while a creamy dip or chutney can elevate the flavor and add additional calories.
Versatile and satisfying, Vegetable Soya/Chicken Cutlet can be enjoyed as a hearty breakfast or a snack, making it a delicious way to incorporate more calories and nutrients into your diet while working toward healthy weight gain goals.
9. Masoor Dal Dhokla/Bread Sandwich
Masoor Dal Dhokla/Bread Sandwich is a wholesome and innovative breakfast option that supports healthy weight gain. Masoor dal (red lentils) provides approximately 9g of protein per 100g, along with fiber that promotes digestion and sustained energy. The steamed dhokla is light yet filling, making it a healthy base for a satisfying morning meal.
To increase calorie density, pair dhokla slices with whole-grain bread, which adds complex carbohydrates and fiber for sustained energy. Enhance the sandwich by including high-protein fillings like paneer (8g protein per 100g) or avocado, which adds healthy fats, potassium, and a creamy texture. Serving the sandwich with a side of yogurt introduces probiotics, supporting gut health and completing the meal’s nutritional profile.
This creative fusion combines the traditional flavors of dhokla with the versatility of a sandwich, offering a balanced, nutrient-dense breakfast that is both delicious and ideal for healthy weight gain.
10. Pesarattu (Green Gram Dosa)
Pesarattu (Green Gram Dosa) is a protein-packed, gluten-free breakfast that supports healthy weight gain. Made primarily from green gram (moong dal), which provides 24g of protein per 100g, this dosa offers essential nutrients for muscle building and sustained energy, making it ideal for an active lifestyle.
To increase the calorie content, serve the dosa with ghee or coconut chutney, which adds healthy fats and enhances the flavor. For a nutritional boost, consider filling the dosa with paneer (8g protein per 100g) or mixed vegetables, increasing the protein, fiber, and vitamin content. This combination ensures a satisfying, well-rounded meal.
Pesarattu is a delicious, nutrient-dense breakfast that contributes to healthy weight gain while providing a tasty and fulfilling start to the day
Frequently Asked Questions
1. What are the best high-calorie Indian breakfasts for weight gain?
Some of the best high-calorie Indian breakfasts include paneer paratha, Aloo Poori, masala dosa with coconut chutney, and vegetable soya or chicken cutlet. These meals are rich in carbohydrates, proteins, and healthy fats, providing the necessary calories for weight gain. Additionally, incorporating dishes like avocado and egg sandwiches, vegetable/ spinach dosa with paneer, and high-protein oats parfait can help boost your calorie intake. Foods like Pesarattu (green gram dosa) and masoor dal dhokla with bread sandwiches also offer balanced nutrients to support healthy weight gain.
2. How does a high-calorie breakfast help in weight gain?
A high-calorie breakfast kick starts your metabolism and provides the energy needed for the day. Consuming calorie-dense foods in the morning ensures you meet your daily calorie requirements, which is essential for weight gain. High-calorie breakfasts like Aloo Poori, avocado and egg sandwiches, and protein-rich egg bhurji supply the necessary nutrients, including proteins, healthy fats, and carbohydrates, which aid in muscle building and overall weight increase.
3. Can traditional Indian breakfasts like Aloo Poori aid in healthy weight gain?
Yes, traditional Indian breakfasts like Aloo Poori are excellent for healthy weight gain. Aloo Poori is made from whole wheat flour and deep-fried, making it calorie-dense. Each serving contains approximately 795 calories, and when paired with butter or spiced fillings, it becomes even more nutritious and filling. The combination of carbohydrates and fats provides sustained energy and supports weight gain effectively.
4. What are some nutritious high-calorie breakfast recipes?
Nutritious high-calorie breakfast recipes include vegetable/ spinach dosa with paneer, high-protein oats parfait, Pesarattu (green gram dosa), and vegetable soya/chicken cutlets. Other options are avocado and egg sandwiches, masoor dal dhokla with bread sandwich, protein-rich egg bhurji with avocado, and masala dosa with coconut chutney. These dishes offer a balanced mix of carbohydrates, protein, and healthy fats to enhance calorie and nutrient intake.
5. How to prepare paneer paratha for weight gain?
To prepare paneer paratha for weight gain, start by making a dough with whole wheat flour. Prepare the filling by mixing crumbled paneer with spices like cumin, coriander, and chili. Roll out the dough, place the paneer filling in the center, and fold it into a paratha. Cook the paratha on a hot griddle with ghee until golden brown. Serve with yogurt for added probiotics and flavor. Paneer paratha is rich in protein and calories, making it ideal for healthy weight gain.
6. Are smoothies effective for increasing breakfast calories?
Yes, smoothies are highly effective for increasing breakfast calories. Nut-enriched smoothies like almond butter banana shakes and peanut-date smoothies are packed with healthy fats, proteins, and carbohydrates. These ingredients not only boost your calorie intake but also provide essential nutrients. Additionally, adding ingredients like full-fat dairy, oats, and nuts to your smoothies can further enhance their nutritional value and support weight gain goals.
7. What is the calorie content of popular Indian breakfast dishes?
Popular Indian breakfast dishes vary in calorie content. For example, vegetable/ spinach dosa with paneer contains about 450-500 calories, masoor dal dhokla with bread sandwich offers around 400 calories, and a serving of Pesarattu (green gram dosa) has approximately 300-350 calories. Avocado and egg sandwiches can add around 400-450 calories, while vegetable soya/chicken cutlets provide about 350-400 calories. These dishes provide a substantial calorie boost to support weight gain.
8. How to incorporate protein-rich foods into breakfast for weight gain?
Incorporate protein-rich foods into breakfast by including items like paneer, eggs, Greek yogurt, and protein smoothies. For example, add paneer to whole wheat parathas or include a veggie-loaded omelet in your meal. Greek yogurt topped with granola and fruits provides a high-protein option, while smoothies made with peanut butter or almond butter offer additional protein. These protein sources help in muscle building and ensure you consume enough calories for weight gain.123
9. What role do healthy fats play in a high-calorie breakfast?
Healthy fats play a crucial role in a high-calorie breakfast by providing concentrated energy and supporting overall health. Ingredients like ghee, avocado, nuts, and full-fat dairy add essential fats that increase the calorie content of meals without requiring large portion sizes. Healthy fats also aid in the absorption of fat-soluble vitamins and contribute to satiety, helping you feel full longer. Incorporating these fats into your breakfast supports effective and healthy weight gain.12
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