One of the most impactful dietary shifts for PCOS is moving from a high-carbohydrate breakfast to a high-protein one. Research from Tel Aviv University found that PCOS women who ate a large protein-rich breakfast had significantly lower testosterone and insulin levels — and higher rates of ovulation — compared to those who ate the same calories at dinner. Moong dal chilla delivers 14-16g of protein per serving, which is exceptional for a vegetarian Indian breakfast.
Moong dal (split green gram without skin) has a GI of just 32 and is rich in folate, iron, and zinc — all micronutrients commonly deficient in PCOS. The batter takes 10 minutes to prepare with no overnight soaking needed if you use split yellow moong dal, and the chillas cook in minutes on a tawa. Stuff with a simple paneer-vegetable filling and you have a complete, hormone-supporting breakfast that actually tastes good.
Ingredients
How to Make It
Soak yellow moong dal overnight, or at least for 2 hours, to make delicious chillas; for an entire night is better. Drain completely.
Add the drained dal to a blender with green chili, ginger, cumin, turmeric, salt, and ¼ cup water. Add a tablespoon of water at a time until you get the right consistency. Blend to a smooth batter—it should be like dosa batter: pourable but not watery.
for the stuffing: Mix the crumbled paneer, chopped onion, diced bell pepper, and chat masala in a bowl. Set aside.
Heat a non-stick tawa over medium heat. Sprinkle a few drops of water on the tawa—if they sizzle instantly, the tawa is ready.
Pour a ladle of batter (roughly ¼ cup) onto the centre of the tawa. Immediately spread it outward in a circular motion with the back of the ladle to form a thin 6-7 inch circle.
Drizzle ¼ tsp oil around the edges. Cook for about 2 minutes until the edges start pulling away from the tawa and the surface looks dry.
once the chilla is cooked, add 2-3 tbsp of the paneer filling onto one half of the chilla and fold the other half over to make a half-moon shape. Press gently with the spatula.
Flip carefully and cook the other side for 1 minute until light golden. Serve immediately with green chutney.
Nutrition per serving
* Approximate values per serving
Health Benefits
Moong dal chilla is a solid meal for PCOS management. The high protein (15g per serving) directly reduces ghrelin (the hunger hormone) and helps maintain a calorie deficit without intense cravings — crucial for weight management in PCOS. Moong dal is rich in zinc (1.4mg per serving), which supports normal testosterone metabolism and ovarian function. It's also an excellent source of folate, essential for women trying to conceive. The low glycaemic index means minimal insulin spikes, which reduces ovarian androgen production. The paneer adds calcium and additional protein, creating a meal that keeps blood sugar stable for 3-4 hours.
Pro Tips
- →The batter consistency is everything. Too thick and the chilla won't spread; too thin and it tears. Aim for a batter that coats the back of a spoon but drips off slowly.
- →Make extra batter and refrigerate for up to 2 days — morning prep drops from 20 minutes to 5 minutes.
- →Blend a handful of spinach into the batter for extra iron. It turns the chilla green but the taste barely changes.
- →More than ½ tsp oil per chilla isn't needed with a good non-stick tawa — resist the urge to add more.
Variations
- 1Add 1 tbsp besan to the batter for a crispier chilla with a slightly nuttier flavour and a bit more protein.
- 2For a pure protein version, fill with scrambled egg whites and herbs instead of paneer.
- 3Sprinkle sesame seeds on the batter just before flipping — adds calcium and a satisfying crunch.
