High-Protein Biryani Recipe: 45g Protein Per Serving (Halal)

Biryani is arguably the greatest food in existence.

It's also not typically thought of as a high-protein meal. Standard biryani leans heavy on rice with a modest amount of meat. Which is fine — but if you're trying to hit 140g+ protein per day, you need more from your meals.

This recipe keeps everything you love about biryani — the spices, the depth, the saffron, the raita — and doubles the protein by adjusting the meat-to-rice ratio and choosing the right cuts. It's one of the best high-protein desi food options available.

Related: Check out our guide on Desi Bulking Diet for Muscle Gain.

Related: Check out our guide on Arab Bodybuilding Diet: Build Muscle.

Per serving: approximately 45g protein, 550-600 calories. Perfect for hitting your daily protein targets. For a complete breakdown of halal protein sources, this recipe uses chicken as the primary source.

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Ingredients (Serves 4)

For the Chicken

• 800g chicken breast, cut into large chunks (or chicken thigh, slightly less protein but more flavour)
• 1 cup full-fat yoghurt (Greek yoghurt preferred — higher protein)
• 2 tsp cumin
• 2 tsp coriander
• 1 tsp turmeric
• 1 tsp chilli powder (adjust to taste)
• 1 tsp garam masala
• 1 tsp garlic paste
• 1 tsp ginger paste
• Salt to taste

Related: Check out our guide on 24-Hour Fat Loss Kickstart.

For the Rice

• 350g basmati rice (rinsed thoroughly)
• 4 cardamom pods
• 4 cloves
• 1 cinnamon stick
• 2 bay leaves
• Salt

For the Biryani Base

• 2 large onions, thinly sliced (for barista — fried onions)
• 3 tbsp oil or ghee
• 3 medium tomatoes, diced
• A pinch of saffron soaked in 3 tbsp warm milk
• Fresh coriander and mint leaves

For the Raita (serves 4)

• 400g Greek yoghurt (0% or full-fat)
• 1 cucumber, grated
• 1 tsp cumin (roasted)
• Salt, chilli flakes

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Step-by-Step Instructions

Step 1: Marinate the Chicken

Mix chicken with yoghurt, all spices, garlic paste, and ginger paste. Marinate for at least 1 hour. Overnight in the fridge is better.

The yoghurt tenderises the meat and helps it hold moisture during cooking. Greek yoghurt does this better than standard yoghurt, and it adds extra protein to the dish.

Step 2: Par-Cook the Rice

Bring a large pot of salted water to a boil with the whole spices (cardamom, cloves, cinnamon, bay leaves). Add the rinsed basmati rice and cook for 6-7 minutes until 70% done. It should still have bite. Drain and set aside.

Step 3: Fry the Onions

In a deep heavy-bottomed pot, heat the oil or ghee on medium-high heat. Fry the sliced onions, stirring regularly, until they're deep golden brown and crispy — about 15-20 minutes. Remove half for layering later. Keep the other half in the pot.

Don't rush this step. Properly fried onions are what separates restaurant-quality biryani from the stuff that tastes hollow.

Step 4: Cook the Chicken

In the same pot with half the fried onions, add the marinated chicken. Cook on high heat for 2-3 minutes to sear, then reduce to medium and cook for 15-20 minutes until the chicken is fully cooked and the sauce has reduced and thickened. Add the diced tomatoes and cook down for another 5 minutes.

Step 5: Layer the Biryani

This is the signature move.

Layer 1: Chicken curry at the bottom of the pot Layer 2: Half the par-cooked rice Layer 3: Sprinkle of fried onions, fresh mint, coriander Layer 4: Remaining rice Layer 5: Remaining fried onions, mint, coriander, saffron milk poured over the top

Step 6: Dum Cooking (Steam)

Place a tight-fitting lid on the pot. If your lid doesn't seal well, place a clean tea towel between pot and lid to trap the steam. Cook on the lowest possible heat for 20-25 minutes.

This dum process steams the rice, finishes cooking everything, and infuses the saffron and aromatics through the whole dish.

Step 7: Make the Raita

Mix Greek yoghurt with grated cucumber, roasted cumin, salt, and a pinch of chilli flakes. The Greek yoghurt raita adds another 10g protein per 100g serving vs standard yoghurt.

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Macros Per Serving

	Per Serving
Protein	~45g
Carbohydrates	~55g
Fat	~14g
Calories	~550-600

Note: macros based on 4 equal servings with 800g chicken breast. Using thigh will reduce protein slightly and increase fat.

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Meal Prep Notes

This recipe is perfect for batch cooking.

• Make a double batch on Sunday (1.6kg chicken, 700g rice)
• Portion into 8 containers
• Refrigerate for up to 4 days or freeze individual portions

Add a pot of Greek yoghurt raita on the side of each container for an additional 10g protein per meal. For the full system of batch-cooking chicken efficiently (including different marinades and methods), see the chicken meal prep guide.

Once prepped, this meal works brilliantly as a post-workout meal — the combination of protein from chicken and carbs from rice is exactly what muscles need for recovery.

Total for a meal prep portion (biryani + 100g raita): ~55g protein, ~650 calories.

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• See also: Is Creatine Halal or Haram?
• See also: Are Protein Shakes Halal?
• See also: Supplement Guide for Beginners

Want a Full Week of Meals Like This?

The Meal Prep Blueprint (£9) has 7 days of batch-cookable, halal meals like this one — with shopping lists, macro breakdowns, and a step-by-step prep schedule.

Or if you just want to start with a daily meal framework, download the Free 7-Day Halal Meal Plan.

Related: Halal High-Protein Meal Plan: 140g+ Protein Without Giving Up Your Culture

For more meal prep strategies including batch-cooking chicken, see meal prep for busy men. And if you want more high-protein Indian and Pakistani recipes, the protein-rich Indian food guide has 20+ meals with macro breakdowns.