Protein-Packed Poha Recipe | Fuel Your Day the Healthy Way in 2024

Kickstart your mornings with a burst of flavor! Our Poha recipe is a delightful twist on a classic, blending fluffy flattened rice with vibrant veggies and aromatic spices. Quick, easy, and guaranteed to make your breakfasts memorable. Let’s dive into the world of delicious mornings!

Poha Recipe

Poha Benefits

Poha, also known as flattened rice, is a popular breakfast dish in India and other parts of South Asia. It’s made from parboiled rice that has been flattened and dried. Poha is a versatile dish that can be cooked in many different ways, and it offers a variety of health benefits.

Here are some of the top benefits of poha:

  • Rich in fiber: Poha is a good source of fiber, which is important for digestive health. Fiber helps to keep you feeling full and can also help to lower cholesterol levels.
  • Low in fat and calories: Poha is naturally low in fat and calories, making it a good choice for people who are trying to lose weight or maintain a healthy weight.
  • Good source of energy: Poha is a good source of carbohydrates, which provide your body with energy. This makes it a good choice for breakfast or a pre-workout snack.
  • Contains essential vitamins and minerals: Poha is a good source of essential vitamins and minerals, such as iron, vitamin B1, and magnesium. These nutrients are important for overall health and well-being.
  • Gluten-free: Poha is naturally gluten-free, making it a good choice for people with celiac disease or gluten sensitivity.
  • Easy to digest: Poha is easy to digest, making it a good choice for people with digestive problems.
  • Versatile and delicious: Poha can be cooked in many different ways, and it can be flavored with a variety of spices and vegetables. This makes it a versatile dish that can be enjoyed by people of all tastes.

Overall, poha is a healthy and delicious dish that offers a variety of benefits. It’s a great choice for breakfast, a snack, or even a light meal.

Here are some additional tips for making poha healthy:
  • Use brown poha instead of white poha. Brown poha is a whole grain and is therefore higher in fiber and nutrients.
  • Cook your poha in water or broth instead of oil. This will help to keep the calorie count down.
  • Add vegetables to your poha. Vegetables are a good source of vitamins, minerals, and antioxidants.
  • Limit the amount of salt you add to your poha. Too much salt can increase your risk of high blood pressure.


Poha Calories

The calorie content of poha can vary depending on the serving size and how it’s prepared. Here’s a breakdown:

1 bowl of poha (139g): 158 calories

1 bowl of poha (139g)

1 plate onion poha: 180 calories

1 plate onion poha

100g of dry poha: 350 calories

100g of dry poha123

1 bowl of poha (uncooked): 394 calories

100g of dry poha uncooked

So, as you can see, a typical serving of poha is relatively low in calories, making it a great option for a healthy breakfast or snack.

Here are some factors that can affect the calorie count of poha:
  • Type of poha: White poha is generally lower in calories than brown poha.
  • Added ingredients: Adding vegetables, nuts, or other ingredients will increase the calorie count.
  • Cooking method: Frying poha in oil will add more calories than cooking it in water or broth.
  • Amount of oil used: The more oil you use, the higher the calorie count.

If you’re concerned about the calorie content of your poha, you can make a few simple adjustments to keep it light and healthy. For example, you can:

  • Use brown poha instead of white poha.
  • Cook your poha in water or broth instead of oil.
  • Avoid adding high-calorie ingredients like nuts or fried onions.
  • Limit the amount of oil you use.


Poha Recipe

Ingredients for Poha


  • 1 1/2 cups thick poha (flattened rice)
  • 1/2 cup chopped onion
  • 1/2 cup chopped tomatoes
  • 1/2 tablespoon chopped Ginger
  • 1/2tablespoon chopped green chilli
  • 1 tablespoon chopped peanuts
  • 1/2 teaspoon mustard seeds
  • 1/4 teaspoon cumin seeds
  • 1/4 teaspoon turmeric powder
  • 1/4 teaspoon Garam Masala
  • 1/2 teaspoon salt, or to taste
  • 1 tablespoon curry leaves
  • 1 tablespoon chopped cilantro
  • Oil for frying


Rinse the poha in a colander or strainer under running water until the water runs clear. Drain and set aside.

Wash poha in running water and strained


Heat oil in a pan over medium heat.

Heat Oil in Pan


Add the peanuts and cook, stirring occasionally, until they are golden brown.

Add peanuts


Add the mustard seeds and cumin seeds, and cook until they splutter.

Add cumin and mustered seed


Add the chopped Ginger & Green Chilli, and saute

Add ginger and chilli


Add curry leaves

Add curry leaves


Add the onion, and cook until the onion is softened.

Add onions

Add the tomatoes, turmeric powder, Garam Masala, and salt, and stir to combine and cook until the onion & Tomatoes are softened

Add Tomatoes and Masala

Add the poha and stir gently to coat it with the spices.

Add Poha

Cook for 1-2 minutes, or until the poha is heated through.

poha ready


Stir in the cilantro, and serve immediately.

Add Dhaniya
  • You can adjust the amount of spices to your liking.
  • For a spicier poha, add a chopped green chili with the onion and peas.
  • You can also add other vegetables, such as chopped potatoes or carrots.
  • If you don’t have thick poha, you can use thin poha, but you will need to soak it for a few minutes longer before cooking.

Poha is a great breakfast or snack recipe. It is also a good option for people who are on a gluten-free diet.



In conclusion, our  Poha recipe is not just a breakfast but a celebration of flavors. With its simplicity and deliciousness, it transforms your mornings into a culinary delight. Elevate your breakfast routine and savor each bite of this quick and easy dish. Make every morning special with the warmth and goodness of our English Poha.


Q. Can I use any variety of flattened rice for this recipe?
A. Yes, any type works, but thicker varieties might need longer soaking.

Q. Can I make Poha ahead of time?
A. Absolutely! Reheat in a pan with a splash of water for freshness.

Q. What can I substitute for green peas?
A. Corn or chopped bell peppers make excellent alternatives.

Q. Is English Poha gluten-free?
A. Yes, it is naturally gluten-free.

Q. Can I skip curry leaves if I don’t have them?
A. While they add flavor, the recipe works without them too.


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