A comforting bowl of traditional upma has long been a staple in Indian households, revered for its savory, aromatic flavor profile and warm, satisfying texture. While this classic breakfast dish is naturally light on the stomach and deeply satisfying, it is often criticized for being heavy on carbohydrates and lacking sufficient muscle-building nutrients to sustain a busy day. However, reinventing this morning favorite can completely transform your daily wellness routine. Boosting your breakfast game just got simpler, as Mumbai fitness coach Vanshika Khurana recently took to her latest Instagram handle to share a game-changing, macro-friendly version of this beloved dish.

Vanshika Khurana claims that her ‘Upma Pro Max’ recipe is packed with 24.8g of protein, 7g of fibre and 435 calories, making the dish a a wholesome, well-balanced breakfast that's not only filling but also supports muscle recovery, sustained energy and overall satiety.

High-protein upma: Ingredients required

50g Suji
100g Skyr
100g Silken Tofu
1 tsp Oil
3-4 Peanuts
½ tsp Mustard Seeds (Rai)
½ tsp Cumin Seeds (Jeera)
A pinch of Hing
1 tsp Urad Dal
3–4 Raisins (optional)
1 Small Onion, finely chopped
Green Chilli, finely chopped
½ Carrot, finely chopped
¼ Cup Green Peas
Curry Leaves
Garlic, finely chopped
Red Chilli Powder
Turmeric (Haldi)
Salt to taste
Sweetener of choice (optional)
150ml Water

High-protein upma: How to make

To prepare the protein-rich base, the skyr and silken tofu are first blended together until they form a smooth, lump-free mixture. This is kept aside to be added later, helping boost the dish's protein content while giving it a creamy texture.

Next, oil is heated in a pan before adding mustard seeds, cumin seeds, asafoetida (hing), urad dal, peanuts, and curry leaves. Once the spices begin to crackle and release their aroma, finely chopped garlic, green chilli, and onion are added and sautéed until the onions become soft and translucent.

The semolina (suji) is then added to the pan and roasted for about two to three minutes. Roasting it lightly until golden enhances its nutty flavour and prevents the upma from becoming sticky after cooking.

In a separate saucepan, around 200 ml of water is brought to a boil along with grated carrot, green peas, and raisins. The hot vegetable-infused water is then poured into the roasted suji while stirring continuously to ensure a smooth, lump-free mixture.

Once the semolina has absorbed most of the liquid, the prepared skyr and silken tofu blend is folded into the mixture. Turmeric, red chilli powder, salt, and a small amount of sweetener are added to balance the flavours and enhance the taste.

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A post shared by Vanshika Khurana (@fit.khurana)

Finally, the upma is cooked over low heat for four to six minutes while being stirred continuously. This allows all the ingredients to combine well, resulting in a soft, creamy, and protein-packed breakfast that's both nourishing and satisfying.