Indian Spiced Pork and Moong Dal Tikki: Batch Protein Snack

Each serving of these baked pork and moong dal tikkis packs 27 grams of protein and just 285 calories into four satisfying little patties. Yellow moong dal provides gentle plant fiber and acts as a natural binder, while lean ground pork supplies the bulk of the protein alongside iron and B vitamins. A base of cumin, coriander, turmeric, and a touch of garam masala gives these tikkis the warm, toasty spice profile of a classic Indian street snack without any deep frying.

The texture is what makes these tikkis so craveable — a lightly crisp exterior from the oven gives way to a tender, almost creamy interior where the cooked lentils and pork meld together. Fresh ginger and green chili add brightness without overwhelming heat, while a squeeze of lemon just before eating lifts all the earthy spices. A simple mint-yogurt dip on the side adds cool contrast and a few extra grams of protein.

For GLP-1 users, these tikkis solve the common snack problem of finding something substantial enough to feel satisfying in small portions but not so heavy that it overwhelms a reduced appetite. Four small patties are easy to eat one or two at a time, and the combination of animal protein with lentil fiber keeps blood sugar steady between meals. They reheat in minutes and taste just as good on day five as day one.

Why This Works on GLP-1

Preserving lean muscle mass is one of the most important nutritional priorities during GLP-1-assisted weight loss. These tikkis deliver 27 grams of protein per serving, drawn primarily from lean ground pork, which provides all essential amino acids along with meaningful amounts of thiamine and zinc. For people on Mounjaro or similar GLP-1 medications who find their appetite significantly reduced, having ready-made high-protein snacks in the fridge eliminates the temptation to skip eating or reach for low-protein convenience foods.

The moong dal in these tikkis is one of the most digestible legumes in Indian cooking — it cooks down to a soft, almost creamy consistency that is gentle on a stomach experiencing the slowed gastric emptying typical of GLP-1 therapy. Unlike heavier lentils or chickpeas, moong dal rarely causes bloating or discomfort, making it an ideal fiber source for this population.

Baking rather than pan-frying keeps the fat content moderate at 11 grams per serving, and most of that comes from the pork itself rather than added cooking oil. The warm spice combination of turmeric and cumin also offers mild anti-inflammatory properties, which may support overall gut comfort during the adjustment period on GLP-1 medications.

Ingredients (serves 4)

For the moong dal:

• 1/2 cup (100g) dried yellow moong dal, rinsed
• 1 1/4 cups (300ml) water
• 1/4 teaspoon ground turmeric
• Pinch of salt

For the tikki mixture:

• 1 lb (450g) lean ground pork (93% lean or higher)
• 1 small yellow onion, finely diced — about 1/2 cup (80g)
• 2 cloves garlic, minced
• 1 tablespoon fresh ginger, finely grated
• 1 small green chili, seeded and minced (optional — omit for sensitive stomachs)
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1/2 teaspoon garam masala
• 1/4 teaspoon ground turmeric
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 2 tablespoons fresh cilantro, finely chopped
• 1 tablespoon chickpea flour (besan) — helps bind and adds slight nuttiness

For the mint yogurt dip:

• 1/2 cup (120g) plain nonfat Greek yogurt
• 2 tablespoons fresh mint, finely chopped
• 1 teaspoon lemon juice
• Pinch of salt and ground cumin

For baking:

• Cooking spray or 1 teaspoon neutral oil for the baking sheet

Instructions

Cook the moong dal:

1. Combine the rinsed moong dal, water, turmeric, and a pinch of salt in a small saucepan. Bring to a boil, then reduce heat to low and simmer uncovered for 18–20 minutes until the dal is completely soft and most of the water has been absorbed. You want a thick, almost dry mash — excess moisture will make the tikkis fall apart.
2. Mash the cooked dal with a fork or the back of a spoon until mostly smooth. A few small pieces are fine and add texture. Spread on a plate and let cool for 10 minutes while you prepare the other ingredients.

Mix the tikki dough:

3. In a large bowl, combine the ground pork, cooled mashed dal, diced onion, garlic, ginger, green chili (if using), cumin, coriander, garam masala, turmeric, salt, pepper, cilantro, and chickpea flour. Mix with your hands until everything is evenly distributed — about 1 minute of kneading. The mixture should hold together when you press a small amount in your palm.
4. Divide the mixture into 16 equal portions. Roll each into a ball, then flatten into a patty about 2 inches (5cm) wide and 1/2 inch (1.5cm) thick. Place on a parchment-lined baking sheet as you go.

Bake the tikkis:

5. Preheat oven to 400°F (200°C) and position a rack in the upper third. Lightly spray or brush the tops of the tikkis with oil — this helps them develop a golden crust rather than drying out.
6. Bake for 14 minutes, then carefully flip each tikki using a thin spatula. Bake for another 10–12 minutes until both sides are golden brown and the internal temperature reaches 160°F (71°C). The tikkis will firm up further as they cool.

Make the mint yogurt dip:

7. While the tikkis bake, stir together the Greek yogurt, mint, lemon juice, salt, and cumin in a small bowl. Taste and adjust seasoning. Refrigerate until serving.

Cool and store:

8. Let the tikkis cool on the baking sheet for 5 minutes — they will hold together much better once they've set slightly. Serve 4 tikkis per portion with a generous spoonful of mint yogurt, or cool completely and store for the week.

Nutrition per Serving

Estimates based on 93% lean ground pork, dried yellow moong dal, and nonfat Greek yogurt. Actual values may vary by brand.

Practical Notes

Meal prep storage. Fully cooled tikkis store in an airtight container in the fridge for up to 5 days. Layer parchment paper between rows to prevent sticking. They also freeze well for up to 2 months — freeze flat on a baking sheet first, then transfer to a freezer bag.

Reheating for best texture. For crisp edges, reheat in a 375°F (190°C) oven or toaster oven for 8–10 minutes. The microwave works in a pinch (60–90 seconds), but you'll lose the exterior crispness. From frozen, add 3–4 minutes to oven time.

Pork substitution. Ground turkey (93% lean) works as a direct substitute with very similar nutrition. Ground chicken breast also works but produces a slightly drier tikki — add an extra tablespoon of yogurt to the mixture if using chicken.

Portion flexibility for smaller appetites. On days when your appetite is particularly low, two tikkis with a spoonful of yogurt make a 150-calorie, 14-gram-protein mini snack. Having these in the fridge means you can eat exactly what feels manageable without cooking from scratch.

Skip the green chili if you're newly on medication. Many people experience increased sensitivity to spicy foods in the first weeks of GLP-1 therapy. The cumin, coriander, and garam masala provide plenty of flavor without any heat, so leaving out the chili doesn't compromise the dish.

Frequently Asked Questions

This article provides general food and nutrition guidance only. It does not constitute medical advice. Always consult your healthcare provider regarding your GLP-1 medication and individual nutritional needs.