The Healthy Moong Sprout Cutlet Recipe is a healthy, tasty and diabetic friendly cutlet of tikki made with sprouted green moong bean and paneer that can be served as a healthy and light evening snack along with a cup of Masala tea.

Jump to Recipe

Sprout Green Moong is very healthy and they are high in protein, fiber and other Nutrition. The process of making green moong sprout is very easy. I always love green moong beans and we always use in our daily basis. But as i started watching my health and started my weight loss journey I started increase my protein intake. As we all know green moong sprouts are more healthier and high in fiber and Protein. If you see our Indian vegetarian meals, there are so many ingredients from which we can easily get protein.

Like our Indian beans, lentils they are so good source Protein and so many other Nutrition.

Diabetic Friendly Moong Sprout Cutlet is a healthy and delicious evening snack that you can binge eat without having to worry about the calories. Sprouted Moong Beans are pretty healthy and a natural protein source for the vegetarians.

The tikkis are made using Sprouted Moong and Paneer. I added gram flour for binding. You can use also oatmeal to bind the tikki’s. This recipe is diabetic friendly as it has the goodness of sprouted moong beans and oats adding enough fibred to the diet. Also, these tikki’s are pan fried, making it a healthy choice. 

Serve the Diabetic Friendly Moong Sprout Cutlet Recipe along with a Dip or Tomato Sauce and a cup of Masala Chai as an evening snack. You can also make a chaat of this cutlet, by adding some onions, chutneys & sev and finally some chaat masala. It will make a great party appetizer.

Ingredients Are Used In This Recipe:

Sprout Green Moong Bean: sprout Green moong bean is a main ingredients in this recipe. sprout moong bean is very healthy, diabetic friendly, high protein, fiber and other nutrition. They are good for kids snack and appetizer as well. Perfect for kids lunchbox too.

Paneer: Paneer is high in protein and calcium. Adding Paneer enhanced the taste of this Tikki and it is so healthy. Adding Paneer can make more tasty and kids can love this too.

Gram Flour: I have added 2 table spoon of gram flour into this for binding. Adding gram flour into this can make this tikki Gluten Free. You can add oat flour as well into this.

Spices: In this recipe you can add spies like turmeric, asafetida, garam masala, salt, red chili powder and amchur powder.

Ginger, Garlic Chili : These are always go to spice for any recipe. You can skip garlic if you don’t eat.

Onions: Adding onions give the flavors and it tastes so good. You can add spring onions as well.

Cilantro: Cilantro is our favorite so adding cilantro in every recipe is must.

Oil: Oil is for shallow fry this tikkis.

How to Make these Tikkis?

For making these tikki you need to make Sprout Moong. I always make in big batch and refrigerate them. If you don’t know how to make, no problem at all i will show you step by step recipe here of sprout green mung.

How to Make Sprout Green Moong?

Step 1: Take 1 cup or 2 cups of Green Moong Beans. Wash them for 3 to 4 times and soak these green moong beans for 5 hours. Always choose good quality of green moong.

Step 2: After 5 hours drain these beans, rinse them well and let it drain for few minutes. In a colander transfer these beans. Cover the muslin clothe and sprinkle some water on it. Now leave this for few hours atleast 8 hours.

Step 3: For best result you can keep it in warm place. sometimes i put this in my Instant pot and you will get the best result. after 8 hours you will see beautiful sprouts of these green moong. Now its up to you, how long you would like your sprouts.

Step 4: You can store these sprouts for atleast 2 weeks in refrigerator in air tight container.

Now take 1 cup of sprout moong, Onions, green chili, garlic and ginger. Grind these by adding only 2 tbsp of water. Transfer into a bowl.

Add crumbled paneer into this. Spices like turmeric, garam masala, salt, cumin powder, amchur powder. I added 2 tbsp of gram flour for binding. you can use oat flour if you like. Many people like to use sooji as well it’s up to you.

Mix all these together and make tikkis. Heat pan, add some oil. Now shallow fry these tikkis. When the tikkis turs golden brown, take them out and serve these with Kadak Masala Chai or Green Chutney.

Sprout Green Mung Tikki

Sprout Green Mung Tikki

Recipe by Shruti Naik

Protein Rich moong sprout tikki is a healthy delicious evening snack that you can binge eat without having to worry about calories.

Course: Appetizers, SnacksCuisine: Indian
5 from 1 vote


Prep time


Cooking time






  • 1 cup 1 sprout green mung

  • 1/2 cup 1/2 paneer

  • 2 tbsp 2 gram flour

  • 1/3 cup 1/3 onion

  • 1 tsp 1 cumin powder

  • 1 tbsp 1 garam masala

  • 1 1 garlic

  • 1 1 green chili

  • 1 small 1 ginger

  • 1 tbsp 1 salt


  • Take one cup of mung sprout in a bowl. Add Ginger, garlic, green chili and onion. Transfer this into a blender and add 2 tbsp of water. Grind this well. Transfer into the same bowl.
  • Add 1/2 cup of crumbled paneer into this. Add all spices like turmeric, garam masala, salt, amchur powder, cumin powder and 2 tbsp of gram flour.
  • Mix all these together. Make small medium size of Tikkis from this. Heat a pan. Add some oil into this. Shallow Fry the Tikkis until they turned out golden brown crispy.
  • Take them out on a paper towel so all excess oil can be absorbed. Serve this with kadak masala chai or green chutney.
  • Do try out and let me know in comment how it turned out

Recipe Video