Paneer Besan Chilla: 10 g Protein per Chilla (Recipe + Calories)

Paneer besan chilla is a savoury gram-flour pancake folded over a spiced paneer filling. It needs no soaking, takes about 15 minutes, and each chilla gives about 200 kcal and 10 g protein, twice the protein of a plain besan chilla.

At a glance

Ingredients

Batter

• 100 g besan (gram flour), about 1 cup

• 1 small tomato, finely chopped (about 40 g)

• 2 tbsp finely chopped capsicum

• 2 tbsp chopped coriander leaves

• ½ tsp ajwain (carom seeds)

• ¼ tsp turmeric

• ½ tsp red chilli powder, or 1 green chilli, finely chopped

• Salt to taste

• About 160–180 ml water

Filling

• 100 g paneer, grated (25 g per chilla)

• 1 tbsp chopped coriander

• A pinch each of chaat masala and black pepper

For cooking

• 3 tsp oil (¾ tsp per chilla)

Onion is optional: 2 tbsp finely chopped onion in the batter adds crunch and about 5 kcal per chilla. Leave it out for a Jain version.

Method

1. Make the batter. Whisk the besan with turmeric, chilli, ajwain and salt. Add water a little at a time, whisking out lumps, until the batter is smooth and pourable, like thin dosa batter. Stir in the tomato, capsicum and coriander. Rest it for 5 minutes.

2. Mix the filling. Combine the grated paneer, coriander, chaat masala and pepper.

3. Heat the tawa. Heat a non-stick tawa on medium and spread ½ tsp oil.

4. Spread the chilla. Pour a ladle of batter in the centre and spread it into a thin circle, about 7–8 inches across.

5. Cook the first side. Drizzle ¼ tsp oil around the edges. Cook 2 minutes, until the edges lift and the underside has golden spots.

6. Add paneer and fold. Flip, then spread a quarter of the filling over one half. Cook 1 more minute, fold the chilla over the filling, and press lightly.

7. Serve hot with green chutney, a bowl of curd, or both.

Tips for perfect besan chilla

• Chilla breaks when flipping? The batter is too thin, or the tawa isn't hot enough. Add a spoon of besan and wait until the edges lift before flipping.

• Chilla is thick and raw inside? Thin the batter with a spoon of water and spread it wider.

• Want it crisp? Add 1 tbsp of rice flour or fine suji to the batter.

• For a tiffin, fold and pack with chutney in a separate box. They stay soft for 4–5 hours.

• Easier to digest: ajwain and a pinch of hing help many people who find besan heavy.

Besan chilla calories and protein

Nutrition is estimated from Indian food composition data (IFCT 2017) for the quantities above, including oil.

Make it a meal

• Weight-loss breakfast: 1 paneer besan chilla + 1 cup chai without sugar, about 260 kcal and 13 g protein.

• Bigger breakfast: 2 paneer besan chillas + 1 bowl curd, about 490 kcal and 25 g protein.

• Light dinner: 2 plain besan chillas + 1 katori sabzi + 1 bowl curd, about 450 kcal.

Variations

Methi besan chilla. Add a handful of chopped fresh methi to the batter. It's slightly bitter and very good with curd.

Palak besan chilla. Blend a handful of spinach into the water before mixing the batter.

Vegetable-loaded. Add grated lauki or cabbage, squeezed dry, for more volume at almost no extra calories.

Jain besan chilla. Skip onion and green chilli; use red chilli powder and a pinch of hing.

Soaked-dal version. Want even more protein? See our moong dal chilla, at 10 g protein per chilla without paneer.

Besan chilla vs moong dal chilla

Both are among the highest-protein vegetarian breakfasts. Rotate them through the week.

More breakfasts like this: see 15 healthy Indian breakfasts under 300 calories. Besan chilla also appears in our 1800 calorie diet plan and high-protein vegetarian diet plan.

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FAQ

Can I eat besan chilla at night?

Yes. Besan chilla is light, quick and high in protein, so it makes a good dinner. Keep it to 2 chillas with curd or a katori of sabzi, and add ajwain or hing to the batter if besan feels heavy for you late in the evening.

How much protein is in besan chilla?

A plain besan chilla made with 25 g besan has about 6 g protein. Stuffing it with 25 g paneer raises it to about 10 g.

How many calories are in 1 besan chilla?

About 137 kcal for a plain chilla with ¾ tsp oil, and about 200 kcal with paneer filling. Oil makes the biggest difference: each extra ½ tsp adds about 22 kcal.

Is besan chilla good for weight loss?

Yes. It's high in protein and fibre, keeps you full, and needs very little oil. One paneer besan chilla with chai is about 260 kcal.

Is besan chilla good for diabetes?

Besan has more protein and fibre than wheat or rice flour, which makes it a common choice. If you have diabetes, ask your doctor or dietitian how it fits your plan.

Can I make besan chilla batter the night before?

Yes. Keep it covered in the fridge for up to a day, and add the chopped vegetables just before cooking, so they stay crisp.