High Protein Roti: How to Make Your Daily Roti Work Harder

A plain whole-wheat roti gives roughly 3 g of protein. That is useful, but not much when you consider how many rotis an Indian family eats in a week. The good news: turning it into a high protein roti needs no special equipment and no new cooking skill.

There are three levers you can pull: the flour, what goes inside the dough, and what sits next to the roti on your plate.

Lever 1: Start with a higher-protein flour

This has the biggest effect because it changes every roti automatically. 28 Grains atta has 46 g protein per 100 g, compared with roughly 10–12 g in regular whole-wheat atta. That is about 4x more protein from the same weight of flour.

It is made from whole wheat blended with plant-protein sources such as wheat protein, soya and pulses, so it still tastes and cooks like atta. You will need slightly more water and a 10–15 minute rest for the dough. For a closer look at the numbers, read protein atta vs normal atta.

Why does the flour matter so much? Because it is the only lever that works on autopilot. Add-ins depend on what is in the fridge, and side dishes change with the day's menu. The flour stays the same whether you are making a quick breakfast roti, a packed lunch or a late dinner. Once the dabba in your kitchen is filled with a protein-rich atta, every family member benefits without anyone needing to remember a new step. It also helps in homes where a cook or house help makes the rotis, since nothing about their routine changes apart from a splash of extra water.

Lever 2: Add protein into the dough

Whichever atta you use, these add-ins raise protein and add flavour:

• Grated paneer – knead straight into the dough for a softer, richer roti.
• Besan – a few spoons with ajwain gives a missi-roti style flavour.
• Mashed moong or leftover dal – use it instead of part of the water.
• Curd – helps softness and adds a little protein.
• Crushed roasted peanuts or sesame – good in thepla-style rotis.
• Soya granules – soak, squeeze and mix into a stuffing.

Keep add-ins moderate. Too much wet dal or paneer makes the dough sticky and hard to roll.

Lever 3: Build the plate around the roti

Even the best roti is one part of the meal. Pair it with protein-rich sides and the thali balances itself:

If you are planning full days of meals, our vegetarian protein sources in India list is a handy reference.

A simple high protein roti recipe

Makes about 8 rotis.

1. Take 2 cups of 28 Grains protein atta and ½ cup finely grated paneer.
2. Add salt, a pinch of ajwain and chopped coriander.
3. Knead with lukewarm water, adding it gradually, until soft.
4. Rest the dough for 10–15 minutes, covered.
5. Roll into thin rounds and cook on a hot tawa, pressing the edges with a cloth so it puffs.

Serve with a bowl of dal and a salad. For stuffed versions, try our protein paratha recipe.

Common questions from home cooks

"My rotis turned hard." Usually the dough was too tight or not rested. Add a little more water and give it the full rest.

"Can I make rotis the night before?" Yes. Wrap them in a cloth, store in a box and warm them on a tawa the next day.

"How many rotis should I eat?" That depends on your age, activity and goals. A dietitian can help you set portions, especially if you have a medical condition such as kidney disease, where protein intake needs professional guidance.

Try it in your kitchen

Keep a simple note of how the rotis turned out, how much water you used and how full you felt after meals. Small adjustments over the first few days usually settle into an easy routine. You can also read how much protein is in a roti to estimate what your plate now provides.

The easiest first step is to swap your flour and keep everything else the same for a week. 28 Grains protein atta starts from ₹230 per kg in 1 kg, 5 kg and 10 kg packs. Order from the 28 Grains shop — we ship across India. Questions about bulk orders or packs? Contact our team.

Frequently asked questions