Karwa Chauth 2025: Protein-Packed Foods One Should Add During a Fast

Fasting in India is usually celebrated with prayers and as a mark of devotion. While fasting, people restrict foods such as wheat, rice, non-veg foods, onion and garlic from their diet and instead opt for fruits, milk, milk products, and nuts . However, eliminating wholesome foods from the diet can lead to low energy levels, fatigue and a tendency to overeat later. Combining carbohydrates with protein-rich foods is the best way to prevent tiredness from setting in and reduce hunger pangs.

Here are some fast-friendly foods packed with protein you can include in your diet while fasting.


1. Paneer

Paneer contains casein protein. Being a slow-digesting protein, casein in paneer makes you feel full for longer. It also provides a steady release of amino acids, which support muscle repair and increased energy levels. 100 g of paneer contains approximately 18 g of protein, which is considered a good amount. Paneer is easy to incorporate in a fasting diet - you can savour it as a snack, stuff it in flours, or have it as a vegetable.

2. Nuts
Almonds, cashews, and walnuts are not only rich in protein but also in other nutrients such as omega-3, vitamins, and minerals. They’re also very easy to munch on. A handful of nuts contains approximately 5-6 grams of protein.


3. Curd

Curd, which is usually paired with carbs during fasting, is rich in protein along with calcium and phosphorus. It is also loaded with probiotics, which support gut health and prevent bloating and indigestion, a common fall-out of consuming fast foods. A cup of curd or yoghurt contains approximately 4-5 g of protein. It can be consumed as chaach, lassi, or even combined with fruits as a smoothie.

4. Peanuts
Peanuts are calorie-dense, containing a good mix of healthy fats and fibre along with protein. This makes them a go-to-option for boosting energy levels and warding off fatigue. A 30 g serving of peanuts contains around 7 g of protein.

5. Amaranth (Rajgira)
A powerhouse of nutrients, gluten-free amaranth is full of protein and dietary fibre, which promote satiety. This nutrient-rich food is also a good source of iron and magnesium, which support energy levels. It contains all nine essential amino acids that the body requires for muscle repair and recovery. 100 grams of amaranth seeds contain about 13 g of protein. Consume it as a flour or as cholai laddoos.

6. Buckwheat (Kuttu)
Popularly called kuttu, buckwheat is rich in protein and amino acids, such as lysine, arginine and aspartic acid. The high protein and fibre content of buckwheat helps overcome hunger pangs, keeping you full for longer. 100 g of buckwheat contains approximately 13 g of protein. The best way to include it in your fast diet is as kuttu poori, parantha, or pakoras. Pair it with curd, potato, or paneer for a delectable fasting experience.

7. Makhana

A low-calorie but high-protein and fibre food, makhanas keep you full during fasting. A cup of this nutritious millet contains about 12 g of protein. They can be taken as kheer.

Contributed by: Aman Puri, Founder, Steadfast Nutrition, India's largest Sports Nutrition brand