Desi kitchen ingredients that can ditch expensive protein powders

In an age where health and fitness trends often spotlight costly imported supplements and protein powders, our very own Indian kitchens quietly hold treasures that are just as rich—if not more—in nutrition and affordability. Traditional Indian ingredients like sattu, ragi, millets, almond powder, peanut powder, and dry peas powder offer exceptional plant-based protein content, dietary fiber, and essential micronutrients. These humble ingredients have nourished generations and are now making a comeback in the wellness world for all the right reasons. Here's a look at how these simple yet powerful foods can replace expensive protein powders naturally.


Peas Powder

Protein Power: ~22–25g protein per 100g

Peas powder is made from dried green or yellow peas and is a complete protein, meaning it contains all nine essential amino acids. It's rich in lysine and iron, making it a perfect fit for vegetarians and vegans.

How to Use: Add a tablespoon to smoothies, knead into dough, or mix with porridge and soups. Its neutral flavor makes it easy to pair with other foods.


Ragi Flour (Finger Millet Flour)

Protein Power: ~7g protein per 100g

Benefits: While not very high in protein alone, ragi offers methionine (an essential amino acid lacking in many cereals), calcium, and fiber. Combined with legumes or nuts, it creates a complete protein.

How to Use: Use it to make dosas, porridge, protein-rich ladoos, or add to chapati dough. Sprouted ragi flour boosts the nutrient profile even further.


Sattu (Roasted Bengal Gram Flour)

Protein Power: ~20g protein per 100g

Benefits: A cooling, energizing flour made from roasted Bengal gram (chana), sattu is one of the most affordable protein sources. It also aids digestion and is low in glycemic index.

How to Use: Mix with water, lemon, black salt, and jeera to make a summer drink. It can also be added to paratha fillings, smoothies, or energy balls.


Almond Powder

Protein Power: ~21g protein per 100g

Benefits: Almond powder brings in protein, healthy fats, vitamin E, and magnesium. It supports brain health, skin repair, and provides lasting satiety.

How to Use: Add to smoothies, laddoos, porridge, or mix with milk for a protein-rich bedtime drink. It's also great in homemade energy bars.


Peanut Powder

Protein Power: ~25g protein per 100g

Benefits: Rich in protein, healthy fats, and B-vitamins, peanut powder provides long-lasting energy. It is also a good source of arginine, which supports heart health and muscle repair.

How to Use: Add to chutneys, thicken gravies, use in laddoos, or blend into shakes and smoothies. Roasted peanut powder brings a delicious nutty flavor.


Millet Powder

Protein Power: ~9–11g protein per 100g (varies by millet type)

Benefits: Millets are gluten-free, rich in antioxidants, and provide balanced nutrition. They offer moderate protein and are high in iron, magnesium, and fiber.

How to Use: Mix powdered millets into dosa or idli batter, bake into rotis, or add to porridge. When combined with legumes or seeds, they become a protein-dense meal.