Khaman dhokla

One serving of Khaman dhokla — 2 pieces — comes to 224 kcal, 13.4 g protein, 30.7 g carbs and 5.3 g fat. Scaled to 100 g it works out to 224 kcal and 13.4 g protein, which makes it a moderate protein source for a grain & staple item. That single serving is about 14.9% of a 1,500 kcal day and 11.2% of a 2,000 kcal day, so it's more of a filler than a target-hitter on protein without much extra planning.

Walking off Khaman dhokla takes roughly 5,600 steps, using the rough approximation of 0.04 kcal burned per step (a population-average estimate for a moderate walking pace, not a personalised number). At ₹12 a serving it costs about ₹17.9 for every 20 g of protein it delivers, which is a mid-to-high price for protein compared with dal, eggs or soya chunks. It fits nearly every Indian diet type, including vegetarian, Jain, vegan. It works at breakfast and the evening snack slot. It's a genuinely high-protein choice for its calories.

If you want variety without changing the macros much, the closest swaps in the grain & staple category are Appam, Bajra roti (pearl millet), Brown / whole wheat bread, White bread — each keeps a similar role on the plate while shifting the exact protein-to-carb balance a little.