High Protein Oats and Moong Dal Tikki

We require a complete content of nutrients in our diet every day!

As a dietitian, I make sure that we make nutrient-dense meals and snacks that are not only filling and nutrient-dense, but delicious and tempting at the same time.

Everyone wants to enjoy some crispy, warm, and tasty snacks with a hot cup of tea, especially in these ongoing monsoon seasons. And if those snacks can provide you nutrition, what’s even better than that?

This “High Protein Tikki” is made with a variety of highly nutritious ingredients such as oats, moong dal, peanuts, potato, tofu, etc.

 Let’s have a look at this amazingly delicious recipe:

  1. Helps reducing blood sugar levels.
  2. Promotes healthy bacteria in your gut.
  3. Aids digestion.
  4. Helps in weight loss and management.
  5. Promotes mental development.
  6. Promotes a healthy heart.


COOKING TIME: 10 minutes

TOTAL TIME: 25 minutes

Serves: 11

Calories: 90 Kcal/ Serve


1.Oats1 cup
2.Soaked Moong Dal½ cup
3.Warm Water¼ cup
4.Boiled Potato1
5.Tofu/ Low fat Paneer/ Soy Paneer80 g
6.Roasted Peanuts¼ cup
7.SaltAs Required
8.Coriander PowderAs Required
9.Red Chili PowderAs Required
10.Amchur PowderAs Required
11.OreganoAs Required
12.Olive oil/ Peanut Oil3 tbsp.


  1. Take a grinder, and make a paste of soaked moong dal by adding little water or as required.
  2. In a bowl, add quick oats and moong dal paste and mix them well.
  3. Now add some warm water to the bowl and mix again.
  4. After adding warm water to the oats, leave it aside for 15 minutes.
  5. Now add boiled potato and tofu to the bowl, and make sure to mash and mix it well.
  6. This will increase the binding capacity of the tikkis.
  7. Now crush the roasted peanuts in pestle and mortar and add to the bowl.
  8. Mix all the ingredients well.
  9. Now, add all the spices as per your taste and mix again.
  10. Grease your hands with little oil, and divide the portions of the mixture and make small tikkis.
  11. Warm the oil, add start adding tikkis to the pan, and shallow fry it.
  12. Make sure to cook the tikkis on both sides until they are crisp and golden brown.
  13. And don’t forget to cook on medium to low heat.
  14. Once cooked, pat dry the tikkis and remove excess oil.
  15. Your deliciously fascinating “High Protein Tikkis” is ready.
  16. You can serve it with any dip or sauce of your choice.


Oats are a rich source of protein, fiber, and antioxidants. It is a quite filling and nutritious ingredient.

Moong Dal is a nutrient-rich pulse that contains a good content of protein, essential vitamins such as A, B, C, and E, and minerals such as iron, calcium, and potassium.

Peanuts are a good source of healthful fats, protein, and fiber.

Olive Oil is rich in healthy fats, antioxidants, and anti-inflammatory properties.

Tofu is a great source of protein and all the essential amino acids required by the body.

Potatoes are a good source of carbohydrates and fiber.

1000 Kcal152 g61 g73 g

Calories: 90 Kcal/ Serve

Try this amazing snack recipe on a pleasant evening and enjoy it with a warm cup of tea.

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