The protein in a bowl of poha depends on the recipe and portion. Plain poha gets most of its bulk from flattened rice. Keep your usual recipe and add plain curd, cooked moong or chana if those foods suit you. A sprinkle of peanuts adds some protein. A full side gives you a portion you can compare.
Start with the version you make
If the pan is already on the stove, serve a bowl of plain curd separately. It keeps the poha’s usual texture and lets everyone decide how much they want. If you have cooked moong, add it towards the end with the vegetables. For a breakfast bought on the way to work, take the side separately if you can keep it at a suitable temperature.
Give the side a place on the plate
Picture two plates with the same poha. On one, a few peanuts sit over the top. On the other, the peanuts stay and there is also a small bowl of curd or cooked moong. Both look like familiar breakfasts, but the second has a separate food whose portion you can see. Add lemon, herbs or vegetables as you normally would. Check the full meal against your own food preferences and care plan.
Make tomorrow easier
Decide which side you can serve on two ordinary mornings. If buying curd, compare the protein on the packet per 100 g and the size of your usual bowl. If using cooked pulses from another meal, follow safe storage and reheating practices. For more options, read Indian breakfasts without eggs or take the same idea to work with the vegetarian tiffin guide.
Related reading · Indian breakfast and blood sugar: practical changes to familiar meals.