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High-Protein Egg Curd Ricewith Garlic Tadka

Recipe by Ganesh mehta on InstagramAdded 31 October 2026.

10 minutes to prep, 5 to cook. A protein‑packed egg and curd rice tossed with fresh vegetables and finished with a fragrant garlic mustard oil tadka. This Indian‑inspired dish delivers a spicy‑tangy flavor while providing over 45 g of protein per serving, making it perfect for a quick, nutritious lunch.

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High-Protein Egg Curd Rice with Garlic Tadka by Ganesh mehta, a frame from the Instagram video

Method

  1. Boil 4 eggs.

  2. Slice the boiled eggs into quarters.

  3. In a bowl combine 150 g cooked rice, the sliced boiled egg pieces, 200 g curd, sliced red onion, sliced bell peppers, tomato pieces, chopped green chilli, chopped coriander leaves, chopped spring onion and a little salt; mix well until evenly combined.

  4. Heat 2 tbsp mustard oil in a pan, add cumin seeds and chopped garlic and sauté until fragrant.

  5. Stir in turmeric powder and red chilli powder, quickly mix, and pour the hot tadka over the rice mixture.

  6. Serve the tangy high‑protein egg curd rice immediately.

Tips while you cook

Prep eggs before mixing
Boil and slice the eggs first, then add them to the rice mixture.
Combine all cold ingredients before tadka
Mix rice, curd, vegetables, and eggs thoroughly before pouring the hot tadka.
Heat tadka just until fragrant
Sauté mustard oil, cumin seeds, and garlic only until fragrant before adding spices.
Add spices quickly to avoid burning
Stir in turmeric and red chilli powder and pour the tadka over the rice mixture immediately.

Notes from ReelsMeals, based on this recipe's ingredients, times and method. They are not the creator's instructions.

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Ganesh mehta made this.

The recipe comes from Ganesh mehta’s Instagram reel. ReelsMeals wrote it down from the caption and the voiceover. Check the original if something looks off, and for anything about allergens.

Are you Ganesh mehta and want this changed? Email [email protected].

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