High Protein Appam

Transform your breakfast or lunch with these nourishing High Protein Appams—a protein-packed twist on the classic South Indian favorite. This recipe features a nutrient-rich blend of urad dal, moong dal, chana dal, and rolled oats, delivering a hearty dose of plant-based protein and fiber. Perfectly fermented for a light, airy texture, these appams offer a delicate balance of crisp edges and soft, spongy centers. Made without traditional rice, they also include rice flour for the perfect structure and flavor. These appams are cooked with minimal oil, making them a wholesome, healthy choice. Serve them hot alongside creamy coconut chutney or a fragrant vegetable stew for a nutritious and satisfying meal. Easy to prepare, naturally gluten-free, and packed with goodness, this recipe is ideal for anyone looking to elevate their healthy eating game with high-protein, plant-powered meals.

Nutriscore Rating: 81/100

Prep Time:30 mins

Cook Time:20 mins

Total Time:50 mins

Servings: 4

Ingredients

• 1 cup Urad dal
• 0.5 cup Moong dal
• 0.5 cup Chana dal
• 0.5 cup Rolled oats
• 1 cup Rice flour
• 1 teaspoon Fenugreek seeds
• 1.5 teaspoons Salt
• 3 cups Water
• 2 tablespoons Cooking oil

Directions

Step 1

Rinse the urad dal, moong dal, and chana dal thoroughly under running water. Soak them along with the fenugreek seeds in enough water for at least 4 hours or overnight for the best results.

Step 2

Once soaked, drain the lentils and fenugreek seeds. Transfer them to a blender along with the rolled oats.

Step 3

Add water gradually and blend to create a smooth batter. The batter should have a pouring consistency, similar to pancake batter.

Step 4

Transfer the batter to a large mixing bowl, cover it, and allow it to ferment for about 6-8 hours or until the batter rises slightly and has tiny bubbles. The fermentation time may vary based on the ambient temperature.

Step 5

After fermentation, add rice flour and salt to the batter. Mix well to combine all the ingredients evenly.

Step 6

Heat a non-stick appam pan or a shallow frying pan over medium heat and brush it lightly with cooking oil.

Step 7

Pour a ladleful of the appam batter into the center of the pan. Swirl the pan gently to spread the batter into a thin circle with slightly thicker edges.

Step 8

Cover the pan with a lid and cook for about 2-3 minutes until the edges turn golden brown and the center is fully cooked. You do not need to flip the appam.

Step 9

Carefully remove the appam with a spatula and transfer it to a plate.

Step 10

Repeat the cooking process with the remaining batter, ensuring to brush the pan with oil as needed.

Step 11

Serve these high-protein appams hot with a side of coconut chutney or vegetable stew for a wholesome meal.

Nutrition Facts

Serving size	1399.2 grams (1399.2g)

Amount per serving	% Daily Value*
Calories	2331

Total Fat 40.20g	52%
Saturated Fat 6.70g	34%
Polyunsaturated Fat 0.00g
Cholesterol 0mg	0%
Sodium 3695mg	161%
Total Carbohydrate 386.20g	140%
Dietary Fiber 76.30g	273%
Total Sugars 10.60g
Protein 113.60g	227%

Vitamin D 0IU	0%
Calcium 599mg	46%
Iron 32mg	177%
Potassium 4628mg	98%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 15.3%

Protein: 19.2%

Carbs: 65.4%