Is soya chaap actually high in protein?

It depends on the brand and formulation. Cheap chaap bulked with maida delivers 8 to 10g of protein per 100g. No-maida chaap can deliver anywhere from 13g to 19g depending on the wheat-gluten-to-soy-flour ratio the manufacturer uses. Protein Pantry's Tandoori Chaap lab-tests at 19g per 100g, which is at the top end of what is achievable in this category. Always read the label.

How many calories are in soya chaap?

It varies by brand and formulation. A properly built clean chaap typically sits between 150 and 200 kcal per 100g. Protein Pantry's Tandoori Chaap is 169 kcal and Korean BBQ Chaap is 153 kcal per 100g. Once you deep-fry chaap or finish it in cream gravy, that can climb to 400 to 600 kcal per serving regardless of the base.

Is soya chaap good for weight loss?

For most people, yes. The protein-to-calorie ratio is one of the best on a vegetarian shelf, and the high protein content supports satiety and muscle retention during a calorie deficit. Cooking method matters. Air-fried or grilled, not deep-fried.

Is soya chaap gluten-free?

No. Most soya chaap is built around vital wheat gluten, which is essentially pure wheat protein. People with celiac disease or gluten intolerance should avoid it.

Most varieties are. Check the ingredient list for ghee, milk solids, or dairy-derived flavour enhancers, which some brands add.

Soya chaap vs tofu, which is better?

On USDA reference firm tofu, the protein density is close (chaap 19g vs firm tofu 17g per 100g). The bigger difference is fat: chaap has 1.14g, firm tofu has 9g, both per 100g. Most Indian market tofu (Yotti's, Soyalicious) sits lower than the USDA reference, around 10 to 14g protein per 100g. Tofu wins for gluten-free diets. Both are complete proteins.

How long does soya chaap last?

Frozen, six to nine months unopened. Once thawed, cook within 24 hours and consume the same day.

Where can I buy clean soya chaap in India?

Online via proteinpantry.in or on quick commerce platforms (Blinkit, Zepto, Swiggy Instamart) in Delhi NCR and Mumbai. For other cities, frozen-shipping via the brand website.

High-Protein, No Maida Tandoori Kathi Roll Recipe: Clean, Low Calorie Protein

May 4, 2026 Prashanth Bhushan

A Kolkata staple that’s made itself a home across India, a well-made Kathi Roll is undoubtedly one of the most popular street foods in the country. The good thing is, it’s also a fantastic way to get some protein in. Protein Pantry’s Tandoori Chaap is a reliable way to get a bunch of protein in without the excessive calories or maida. Our line of Chaap is made from clean ingredients and does not include any maida whatsoever.

This high-protein Kathi Roll recipe is only 260 calories, packing an impressive 19 grams of protein. The recipe is relatively simple to whip up and uses simple ingredients you can find in your kitchen right now.

Here’s How You Can Make a High-Protein Tandoori Kathi Roll

Ingredients - Serves: 1 (4 chaap pieces)

4 tandoori chaap pieces (cooked, smoky)
1 whole wheat roti/paratha (thin, lightly roasted with minimal ghee)
1 onion, thinly sliced
½ capsicum, julienned
1 tbsp dahi (curd)

Method:

Step 1: Toss a few pieces of cut onions and capsicum with dahi and mix.

Step 2: Place a roti on the tawa and warm it up slightly.

Step 3: Layer chaap pieces in the centre, top with creamy onion-capsicum mix, and coriander.

Step 4: Roll tightly, wrap with foil, or butter paper.

Per serving, this is about 260 calories with 19 grams of Protein and only 26 grams of carbs. This is an ideal mid-day snack or a very efficient light lunch, and maybe even a quick bite for breakfast.

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High-Protein, No Maida Tandoori Kathi Roll Recipe: Clean, Low Calorie Protein

Here’s How You Can Make a High-Protein Tandoori Kathi Roll

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Here’s How You Can Make a High-Protein Tandoori Kathi Roll

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