Pea Protein Isolate Powder
Lunch • India
How to Make Pea Protein Isolate Powder Tikki (Traditional & Healthy Version)
Pea Protein Isolate Powder Tikki is a modern, high-protein vegetarian dish inspired by the classic Indian tikki, but with a healthful twist. Rooted in the tradition of hearty, plant-based meals across India, this recipe uses protein-rich pea protein isolate powder to create a nutritious and delicious tikki suitable for a wholesome lunch. The combination of local spices, fresh dhania (coriander), and green chilies brings out authentic Indian flavors while supporting your fitness goals. Tikki is a beloved snack across India, enjoyed at festive gatherings, as street food, or as a quick lunchbox treat. By incorporating pea protein isolate powder, this version offers a higher protein content, making it especially appealing to vegetarians, athletes, and anyone monitoring their macros. The crispy exterior and soft, flavorful inside, paired with a tangy green chutney, make this dish both satisfying and healthy. Perfect for festivals like Holi or as a nutritious family meal, this tikki represents a fusion of traditional taste and modern nutrition.
Ingredients(for 2 medium tikkis per serving)
- 1/2 cup Pea protein isolate powder (matar protein powder)
- 1 cup Boiled and mashed potatoes (aloo)
- 1/4 cup Chopped onions (pyaaz)
- 2 tbsp Chopped coriander leaves (dhania)
- 1 Green chili, finely chopped (hari mirch)
- 1/2 tsp Garam masala
- 1/4 tsp Red chili powder (lal mirch) - optional
- 1/2 tsp Roasted cumin powder (jeera powder)
- to taste Salt (namak)
- 1/4 cup Whole wheat bread crumbs (atta bread crumbs)
- 2 tbsp Olive oil or mustard oil (sarson ka tel (optional))
Instructions
- 1
In a large mixing bowl, combine the boiled and mashed potatoes, pea protein isolate powder, onions, coriander leaves, and green chili.
5 minutes
Ensure potatoes are cooled before mixing to avoid a sticky mixture.
- 2
Add garam masala, red chili powder, roasted cumin powder, and salt. Mix well until all spices are evenly incorporated.
3 minutes
Taste and adjust seasoning at this stage.
- 3
Gradually mix in the bread crumbs to bind the mixture. If the mixture feels too dry, sprinkle a few drops of water.
2 minutes
Bread crumbs help in crispiness; don't overdo to avoid dryness.
- 4
Divide the mixture into equal portions and shape them into flat, round tikkis using your palms.
5 minutes
Grease hands with oil to prevent sticking.
Why This Dish is Healthy
This tikki is a healthy choice because it is high in protein, thanks to the pea protein isolate, and uses whole food ingredients without deep frying. Incorporating whole wheat bread crumbs increases fiber, aiding digestion and promoting satiety. The use of olive or mustard oil enhances healthy fat intake, while the absence of processed ingredients ensures it's nutrient-dense and ideal for weight management or muscle gain.
Pea Protein Isolate Powder Tikki is packed with plant-based protein, essential for muscle repair and growth. The inclusion of boiled potatoes adds complex carbohydrates, while fresh vegetables offer dietary fiber, vitamins (like vitamin C and B6), and minerals such as potassium. Using minimal oil and whole wheat bread crumbs keeps the fat content moderate and supports heart health. This recipe is low in saturated fat and contains no cholesterol, making it suitable for balanced diets.
Pro Tips
- 💡Tip 1: Mash potatoes thoroughly to prevent lumps for smooth tikkis.
- 💡Tip 2: Use a non-stick tawa for a crisp texture with minimal oil.
- 💡Tip 3: Prepare the mixture ahead of time and refrigerate for 30 minutes to help tikkis hold shape better.
Storage & Serving
Store leftover tikkis in an airtight container in the refrigerator for up to 2 days. Reheat on a tawa for best results. Avoid microwaving to maintain crispiness.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 120.0 kcal |
