31 Healthy Indian Snacks That Won't Ruin Your Diet in 2025

A surprising 84% of urban Indians exercise regularly to stay fit. Smart snacking choices play just as crucial a role as working out in a healthy lifestyle. The market now shows that one in five snacks carries a health label.

The Indian snacking market has secured second place in Asia Pacific, and its smart snacking segment grows steadily at 16%. Traditional favorites maintain their popularity - dhokla (160 calories per 100g) and idli (39 calories per serving) lead the pack, while health-conscious consumers actively explore nutritious alternatives.

Our curated list features 31 delicious and nutritious Indian snacks that help you stay on track with your diet. These options range from protein-rich roasted nuts to fiber-packed rawa upma (200 calories per serving). The Western region's protein-focused snacks and the South's health-ingredient treats prove you can enjoy tasty food while eating healthy.

Roasted Makhana (Foxnuts)

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Roasted makhana makes a nutrient-rich addition to your snacking routine. These pops, also called fox nuts, offer impressive nutritional benefits that make them perfect if you have health goals in mind.

Nutritional Benefits

Your body gets an impressive array of nutrients from roasted makhana, with 9.7g of protein and 14.5g of fiber in every 100g [1]. These seeds come packed with essential minerals like calcium, magnesium, iron, and phosphorus [1]. The presence of specific antioxidants such as gallic acid, chlorogenic acid, and epicatechin helps curb oxidative stress [1].

Preparation Method

The perfect roasted makhana needs:

1. Heat a pan over medium flame

2. Add makhana and roast for 10-12 minutes on low heat [2]

3. Season with rock salt and black pepper to enhance flavor

Let the makhana cool to room temperature before storing in an airtight container to keep them crispy [2]. This storage method keeps them fresh for 10-15 days [2].

Calorie Content

Roasted makhana provides 348 calories per 100g serving [3]. The nutritional breakdown shows:

• 76.08g carbohydrates

• 0.69g fat

• 9.18g protein [3]

Best Time to Consume

We found makhana works best as a morning snack on an empty stomach to regulate blood sugar levels and support bone health [4]. It also serves as an excellent pre-workout snack for sustained energy or a light evening treat between meals [5]. A small portion of 28-30g helps manage weight effectively [5].

Masala Chana

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Masala chana stands out as a protein powerhouse in traditional Indian snacks. This North Indian delicacy blends chickpeas with aromatic spices to create a nutritious evening snack option.

Protein Content

A 100g serving of masala chana packs 18g of protein [6], which makes it perfect to maintain muscle health. Chickpeas deliver essential amino acids and fiber that support your digestive health [7]. The snack also contains vital minerals like magnesium, potassium, and calcium [6] that boost overall wellness.

Spice Variations

The traditional masala blend includes:

• Coriander and cumin powder to help digestion

• Turmeric to fight inflammation

• Kasuri methi (dried fenugreek leaves) to add earthy flavors

• Amchur (dried mango powder) to bring tangy notes [8]

The combination of whole spices like cinnamon, cloves, and cardamom adds both flavor and nutritional value [8]. These spices make the snack tastier and help your digestion and metabolism [9].

Storage Tips

You can keep roasted masala chana fresh in an airtight container for up to 10 days at room temperature [10]. The refrigerator extends its life for 3-4 days [10]. You should divide it into portion-sized containers that can stay in the freezer for up to 2 months [11]. Let the chickpeas cool completely before storage to avoid moisture buildup that could make them less crispy.

Air-Fried Sweet Potato Chips

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Sweet potato chips made in an air fryer give you the perfect mix of crunch and nutrition that makes them a great evening snack. Your air fryer can change plain sweet potatoes into crispy treats while keeping all their healthy goodness.

Cooking Instructions

Cut sweet potatoes into even 1/8-inch rounds [12]. Let the slices soak in cold water for 20 minutes to remove extra starch [13]. Pat them dry and add a light coating of olive oil. Heat your air fryer to 400°F (204°C) and cook the chips for 15 minutes [12]. The chips turn out crispiest when you lay them in one layer and flip them halfway through cooking [14].

Health Benefits

Air-fried sweet potato chips pack most important nutrients. Each serving gives you vitamins A, C, B6, and E [12]. We used orange-fleshed sweet potatoes because they contain beta-carotene, which your body needs for vitamin A [12]. Air frying keeps the glycemic index lower than regular frying [12]. You'll only get about 31 calories per serving [13], which makes these chips perfect if you're watching your weight.

Seasoning Options

Boost your chips' flavor with these tasty combinations:

• Classic: Sea salt and black pepper

• Spicy: Paprika, cumin, and garlic powder [15]

• Sweet-Spicy: Maple syrup with cayenne pepper [16]

Keep your crunchy chips fresh in an airtight container and eat them within 3 days [13]. These chips give you the crunch you want while helping you stick to healthy eating.

Ragi Mathri

Image Source: NDTV Food

Give your evening snack routine a healthy makeover with ragi mathri - a nutrient-rich spin on the classic Indian crispy treat. This finger millet-based snack blends ancient wisdom with modern cooking methods to create the perfect mix of taste and health benefits.

Traditional vs Modern Recipe

Deep-frying dominates the traditional recipe. The modern version uses baking at 180°C for 15-20 minutes [17]. Today's approach mixes whole wheat flour, semolina, and flax seeds powder with ragi flour [18]. The recipe's flavor comes from kalonji, dried methi leaves, and aromatic spices [18]. We focused on baking instead of frying and used less oil. This makes it a better choice if you have weight concerns.

Nutritional Value

Ragi mathri's most important feature is its calcium content - 344mg per 100g [19]. It also has potassium (408mg) and dietary fiber [19]. Adding germinated ragi flour boosts its nutrition even more. The calcium rises to 394.1mg/100g and iron reaches 4.06mg/100g [19]. Ragi's low glycemic index helps manage blood sugar levels [20].

The mathri's unique amino acids, especially methionine and lysine, are great for skin health [20]. The high fiber content helps digestion and keeps you feeling full longer [21]. Let these crispy treats cool completely before storing them in an airtight container [18].

Quinoa Upma

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Find out about quinoa upma, a protein-rich breakfast alternative that brings together South Indian flavors with this nutrient-dense seed. Quinoa has all nine essential amino acids, which makes it a complete protein source [1].

Protein Profile

Quinoa has 4.4% protein content, which is higher than most cereal grains [1]. The seed's exceptional amino acid profile has lysine, methionine, and histidine. This makes quinoa perfect for plant-based diets [1]. Your body can digest quinoa protein easily, and it helps support muscle health while providing sustained energy [1].

Cooking Method

The perfect quinoa upma needs these proportions: 1 cup quinoa to 2 cups water [22]. Rinse quinoa first to remove any bitterness [23]. Heat oil in a pan and add mustard seeds. Once they splutter, add urad dal, chana dal, ginger, green chilies, and curry leaves [2]. You can add carrots and peas to boost nutrition [2]. The dish needs 10 minutes of cooking on medium heat, then another 10 minutes on low heat with the lid on [2].

Variations

You can serve this dish in multiple ways - pilaf-style with fluffy grains or porridge-style with extra liquid for a creamier texture [24]. Traditional upma uses semolina, but quinoa gives you a gluten-free option [1]. The flavors get better with seasonal vegetables, and you can adjust spice levels to your taste [25]. Broccoli, bell peppers, or frozen corn make great nutritious additions [23].

Sprouts Bhel

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Raise your evening snack game with sprouts bhel, a protein-packed twist on traditional street food that combines mixed sprouts with crunchy vegetables and tangy chutneys.

Protein Content

Mixed sprouts bhel provides 8.5g of protein per serving [26]. Sprouted legumes and peanuts contribute most of the protein content. The protein availability increases by 30% through sprouting [27], which makes it great for muscle health. Each portion packs 226 calories [26] and balances 29.1g carbohydrates with 8.9g fat [26].

Preparation Steps

Steam mixed sprouts with a pinch of salt for 2-3 minutes [28]. The complete mixture needs:

• 1 cup boiled mixed sprouts

• 4 cups thick puffed rice

• ¼ cup each of roasted peanuts and masala chana

• ¼ cup finely chopped onions, tomatoes, and cucumber

• 2 tablespoons chopped fresh coconut

• Spice mix (chaat masala, garam masala, chili powder) [29]

Sweet chutney and lemon juice bind all ingredients together [29]. Mix everything until the ingredients combine well.

Serving Suggestions

This vibrant dish works great as a starter, salad, or first course [3]. You can present it on sliced tomatoes and purple cabbage for visual appeal [3]. The ingredients stay fresh longer when stored separately and mixed right before serving [30]. Properly stored sprouts remain fresh in the refrigerator for 3-4 days [30].

Baked Methi Mathri

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Here's a healthy spin on traditional mathri with a fenugreek flavor twist. You can bake this snack instead of frying it. The taste and texture stay authentic while using less oil.

Ingredients

Mix 1.5 cups whole wheat flour (195g) and 1/2 cup gram flour (52g) for the base [4]. Add these flavors:

• 2 tablespoons dried fenugreek leaves

• 3/4 teaspoon carom seeds

• 1/4 teaspoon each of turmeric and red chili powder

• 1/3 cup olive oil (80ml) [4]

Cooking Method

Mix the flours and spices in a large bowl. Add oil and mix it until the mixture turns crumbly [4]. Add cold water to knead it into a semi-stiff dough. Let it rest for 15-20 minutes [4]. Roll out the dough to 1/4 inch thickness and cut it into shapes you like [4]. Bake at 375°F for 20-22 minutes and flip halfway through to get even browning [4].

Storage Tips

Let the mathri cool down before you store them [4]. Keep them in an airtight container to stay crispy [5]. These baked snacks stay fresh up to 10 days at room temperature [5]. Make sure you seal the container well or moisture might get in and change their texture. A cool, dry spot away from sunlight works best [5].

This baked version has nowhere near the calories of fried mathri. It's perfect if you have health goals [31]. Each piece gives you nutrients, spice-based antioxidants, and dietary fiber [31].

Jowar Dhokla

Image Source: Healthify

Make your snacking healthier with jowar dhokla, a gluten-free option that comes with amazing nutritional benefits. This sorghum-based snack brings together great taste and health in every bite.

Recipe Steps

To make perfect jowar dhokla, mix 1 cup jowar flour with 2 tablespoons besan and 8 tablespoons curds [32]. Mix these ingredients with water to achieve a dropping consistency. Let the batter sit for 15 minutes [32]. Add ENO fruit salt right before steaming and cook for 15-20 minutes [32]. Heat oil and add mustard seeds, sesame seeds, and curry leaves to create the tempering [32].

Health Benefits

Jowar dhokla comes with remarkable health properties. The bran layer contains anti-diabetic compounds [33]. This grain provides anti-inflammatory and antibacterial benefits [33]. Without doubt, people with celiac disease can enjoy it because it's gluten-free [33]. Your blood circulation gets better with essential minerals like iron and copper in this snack [34].

Serving Size

Each serving has about 69 calories, 11g carbohydrates and 2g fat [35]. You get 1g protein in every serving [35]. Keep it fresh in an airtight container up to 4 days [36]. Green chutney makes a great accompaniment that adds more flavor [36]. This versatile dish works well as breakfast or an evening snack and keeps you energized throughout the day.

Oats Idli

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Give your breakfast routine a healthy boost with oats idli. This protein-packed twist on traditional idli has 30 calories per serving [37]. You'll love how this recipe blends oats with classic idli-making techniques to create a nutritious and tasty meal.

Preparation Method

Start by dry roasting oats until they turn crisp - this takes 3-5 minutes [6]. You'll need these ingredients to mix with your ground oats:

• 1/2 cup semolina

• 1/4 cup curd

• Tempering spices (mustard seeds, curry leaves, ginger)

• Salt to taste [38]

Mix everything together until you get a dropping consistency and let the batter rest for 15 minutes [6]. A quick tip: add fruit salt or baking soda right before steaming to make your idlis fluffy [39]. Steam them for 10-12 minutes on medium heat. They're ready when a toothpick comes out clean [40].

Nutritional Benefits

Each serving gives you 1.8g protein, 5g carbohydrates, and 1g fiber [37]. The beta-glucan fiber found in oats helps lower bad cholesterol while keeping good HDL levels steady [41]. This gluten-free breakfast option helps manage blood sugar levels with its complex carbohydrates [42].

Oats and yogurt work together to create a meal that's great for your digestion and gut health [42]. Keep your idlis fresh in an airtight container - they'll stay good for 4-5 days [39]. Pair them with coconut chutney or sambar to enjoy a complete breakfast experience [38].

Moong Dal Chilla

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Moong dal chilla, a protein-rich pancake, delivers 119 calories per serving [43]. This gluten-free, vegan delight proves balanced nutrition with 6.7g of protein and 16.4g of carbohydrates in each serving [43].

Protein Content

Split mung lentils make these savory pancakes rich in essential amino acids and vital nutrients. Moong dal combined with vegetables creates a complete meal that contains folate and antioxidants like flavonoids [43]. The split green gram provides 28.52% of daily fiber requirements [43]. Your body gets steady blood sugar levels and better digestive health.

Recipe Variations

You can prepare this versatile dish in many ways:

• Traditional batter with vegetables and spices

• Oats-enriched variation for added nutrition

• Paneer-stuffed version with onions and tomatoes [43]

The batter remains fresh in the refrigerator for up to 2 days [11]. You can improve the nutritional profile by adding powdered oats to the traditional recipe [11]. The prepared chillas stay best in a steel container. Heat them in an oven at 480°F (250°C) [11]. You can also steam them for 3-5 minutes in an instant pot to keep their soft texture [11].

Moong dal chilla's low glycemic index and high fiber content make it perfect for weight management [43]. The antioxidants reduce inflammation and support blood vessel health [43]. This nutritious dish gives your day a healthy start.

Baked Namak Para

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Let's make some delicious baked namak para! This modern twist on a classic Indian snack uses less oil but keeps all the authentic flavors you love.

Ingredients

You'll need to mix 1½ cups refined flour with ½ cup whole wheat flour as your base [10]. Add these seasonings:

• Salt to taste

• ½ teaspoon carom seeds

• 2 tablespoons olive oil

• ½ teaspoon baking powder [44]

Cooking Instructions

Start by heating your oven to 180°C [10]. Mix your flours and seasonings together, then knead them into a stiff dough with enough water. The dough should be divided into equal portions and rolled into thin sheets. Cut these sheets into diamond shapes or small squares [10]. Arrange them on a baking tray with some space between each piece. They need 12-15 minutes in the oven, and you should flip them halfway through to get that perfect golden brown color [45].

Storage

Your namak para will stay fresh for 2-3 weeks in an airtight container [46]. Let them cool completely before storing them to avoid any moisture [44]. A cool, dry spot away from sunlight works best for storage [47].

This healthier baked version uses much less oil than traditional deep-fried namak para, and it tastes just as good. The mix of whole wheat and refined flour creates a perfect balance of crunch and nutrition [48]. You can add some extra zip by trying different spices like black pepper or dried fenugreek leaves [48].

Mixed Seeds Trail Mix

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Make use of seeds by creating your own trail mix that combines essential nutrients with a satisfying crunch. This versatile snack gives you the perfect balance of protein, fiber, and healthy fats.

Seed Combinations

Create your optimal mix with these nutrient-dense seeds:

• Pumpkin seeds for magnesium and zinc

• Sunflower seeds rich in vitamin E

• Chia seeds packed with omega-3

• Flax seeds for lignans

• Watermelon seeds high in protein [49]

Nutritional Benefits

Each ounce packs 5-9 grams of protein [8]. These seeds provide 150 calories and contain heart-healthy fats that help reduce bad cholesterol levels [8]. A tablespoon of chia seeds gives you 2 grams of protein and 4 grams of fiber [8]. Hemp seeds are a powerhouse with 10 grams of protein in each tablespoon [8].

Portion Size

The ideal serving size is 1/4 cup (40-50g) [50]. You should store your mix in airtight containers to keep it fresh for up to 2 weeks [51]. Raw or dry roasted seeds work best because they don't have added oils [50]. Your daily intake should stay between one to two ounces to maintain caloric balance [8].

This protein-rich mix helps maintain your energy levels throughout the day. Different seeds combined will give a complete nutrient profile with essential vitamins and minerals [7]. You can boost the protein content by adding roasted chickpeas or edamame for extra flavor [52].

Ragi Cookies

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Make delicious and healthy ragi cookies that pack 344mg calcium per 100g [9]. These finger millet cookies give you the perfect mix of taste and nutrition.

Ingredients

Mix these together:

• 1 cup ragi flour (140g)

• 1 cup whole wheat flour (130g)

• 3/4 teaspoon cardamom powder

• 1/2 teaspoon cinnamon powder

• 3/4 cup jaggery powder (105g)

• 1/2 cup unsalted butter (113g) [53]

Baking Method

Start by preheating your oven to 180°C for 10 minutes [54]. The ragi flour needs a quick dry roast for 2-3 minutes to get rid of its raw smell [55]. Mix all dry ingredients well and add butter until you get a crumbly mix. Add milk bit by bit to make a firm dough. Shape the dough into cookies and bake them at 180°C for 15-18 minutes [56].

Storage Tips

These cookies stay crispy for up to 20 days with proper storage [56]. Let them cool completely before putting them in an airtight container [57]. Keep them in a cool, dry spot away from sunlight to stay fresh longer [55].

These treats are packed with nutrients, especially iron and calcium [9]. Ragi and whole wheat flour team up to create a protein-rich snack with 6.13% protein [58]. You get a healthier alternative to sugary snacks, plus the complex carbs give you lasting energy [53].

Roasted Chickpeas

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Roasted chickpeas are a protein-packed alternative to regular nuts that pack 18.64g of protein per 100g serving [59]. These crunchy morsels give you a satisfying crunch and excellent nutritional benefits.

Spice Variations

You can create unique flavor profiles with these aromatic combinations:

• Indian masala: cumin, coriander, garam masala, and cinnamon [60]

• Mediterranean: za'atar herb blend with olive oil [61]

• Spicy kick: chili powder, cayenne pepper, and paprika [60]

• Sweet-savory: cinnamon sugar with brown sugar [59]

We soaked chickpeas in vinegary hot sauce before roasting to add a tangy dimension [59]. Extra seasonings dusted after cooking make the flavors more intense [12].

Nutritional Value

A 100g serving delivers 355 calories [13], with a balanced mix of:

• 58.58g carbohydrates

• 6.26g fat

• 16.8g dietary fiber [13]

These roasted legumes give you 102mg calcium and 6.04mg iron per serving [13]. Their fiber and protein combination helps keep blood sugar levels steady [62]. Adding them to salads or grain bowls makes your meals more protein-rich [61].

Store them in an airtight container after they cool completely to keep them fresh [12]. These crunchy bites taste best when you cook them until they become completely crispy [12]. The high fiber content reaches 60% of daily value [13] and supports your digestive health while keeping you full between meals.

Bajra Khakhra

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Bajra khakhra serves as a gluten-free alternative to traditional wheat-based snacks and provides 344mg calcium per 100g [16]. This crispy flatbread blends pearl millet with aromatic spices to create a nutritious evening treat.

Preparation Steps

You'll need to mix bajra flour with rice flour, ginger-garlic paste, and green chili paste in a deep bowl [15]. The dough needs warm water to achieve the perfect consistency. Here's what you need to do:

• Combine fenugreek leaves and turmeric powder

• Add oil to make it pliable

• Knead until smooth

• Divide into equal portions

Each portion should be rolled into thin circles and cooked on a griddle at medium heat [15]. The cooking process usually takes about 3 minutes per khakhra to achieve perfect crispiness [15].

Health Benefits

This pearl millet-based snack packs impressive nutritional value. Bajra contains 11.8g protein and 4.8g fat per 100g [63]. The flour helps detoxify your body through antioxidants and maintains stable blood sugar levels naturally [63].

Bajra and fenugreek leaves work together to create a powerful nutritional profile that supports:

• Blood sugar management through its low glycemic index [16]

• Heart health by reducing triglyceride levels [63]

• Digestive system function through high fiber content [16]

• Muscle and nervous system function [63]

These crispy treats stay fresh in an airtight container for up to 7 days [15]. Let them cool completely before storage to maintain their texture best.

Steamed Corn Kernels

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Steamed corn kernels are a powerhouse of nutrients that provide essential vitamins and minerals while keeping calorie content in check at 77-100 calories per serving [64]. This versatile snack fits perfectly into your evening routine and gives you both taste and health benefits.

Seasoning Options

You can improve the natural sweetness of corn with these flavor combinations:

• Classic: Sea salt and black pepper for a timeless taste

• Indian masala: Chat masala with a squeeze of lime juice

• Herb-infused: Dried oregano and olive oil

• Spicy kick: Red chili powder with carom seeds [65]

Steam your corn for 8-10 minutes to preserve its nutritional value and maintain perfect texture [66]. The kernels become tough when you add salt during cooking, so it's best to avoid it [67].

Nutritional Benefits

A medium serving of steamed corn has 3 grams of protein, 15 grams of carbohydrates, and 5 grams of sugar [64]. Corn is rich in antioxidants like lutein and zeaxanthin that support vision and eye health [68]. Both soluble and insoluble fiber types in corn play a vital role to control cholesterol levels and support gut bacteria [64].

Corn's nutritional profile has vital minerals such as manganese, phosphorus, and magnesium [68]. High fiber content promotes satiety, which makes it an excellent choice to manage weight [69]. Corn's carbohydrates break down gradually and provide sustained energy without causing unhealthy blood sugar spikes [69].

You can store steamed corn in an airtight container for up to 2 days in the refrigerator [67]. The kernels stay good in the freezer for up to 6 months [67].

Multigrain Mathri

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A well-made multigrain mathri brings together the goodness of different flours and aromatic spices to create a nutritious evening snack. This baked version uses less oil and gives you more health benefits.

Ingredients List

You'll need these nutrient-rich flours as your base:

• 1.5 cups oatmeal flour [14]

• 1/2 cup finger millet flour [14]

• 1/2 cup amaranth flour [14]

• 1 cup whole wheat flour [14]

To add flavor and make it healthier, you'll want:

• 2 tablespoons dried fenugreek leaves

• 1 tablespoon sesame seeds

• 1 tablespoon poppy seeds (optional)

• 3/4 teaspoon cardamom powder [17]

Cooking Method

Start by heating your oven to 180°C [14]. Mix all the flours together and add your spices. Add 1/4 cup olive oil and mix until you see breadcrumb-like texture [14]. Add yogurt bit by bit until you get a firm dough.

Roll out the dough until it's 1/2 cm thick and cut it into shapes you like [14]. Put them on a baking sheet lined with parchment paper, leaving some space between each piece. Bake them for 15-18 minutes, and flip them halfway so they brown evenly [17].

Your multigrain mathri will stay fresh for 10-12 days in an airtight container [14]. These crispy snacks are packed with calcium and iron, and the mix of different flours creates a complete protein profile [17].

Baked Kale Chips

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Kale chips make a great replacement for regular potato chips. These crunchy treats have just 50 calories per serving and provide a healthier option for snack lovers [70].

Preparation Steps

Clean your kale leaves really well and take out the thick stems. You need to dry the leaves with a salad spinner or kitchen towels because getting them completely dry is significant for crispiness [71]. Cut them into smaller pieces that are easy to eat and mix them with a light coat of olive oil.

The quickest way to bake them is at 300°F (150°C) on parchment paper [71]. They usually need about 25-30 minutes to cook, and you should flip them gently halfway through [71]. Remember to add salt after baking so the leaves don't wilt [72].

Nutritional Value

Each serving gives you plenty of nutrients:

• 1.8g protein and 1.4g fiber [70]

• 66mg Vitamin C and 4000 IU Vitamin A [70]

• 60mg calcium and 0.5mg iron [70]

Kale chips contain helpful compounds like gallic acid and chlorogenic acid that help curb oxidative stress [20]. Their low calorie count and high water content help with weight management naturally [20]. You can keep them crispy for 2-3 days in a partially closed container at room temperature [19].

Baking preserves kale's natural antioxidants while creating that satisfying crunch. You can improve the flavor by adding nutritional yeast or garlic powder after they're done baking [73].

Mixed Sprouts Salad

Image Source: Tarla Dalal

Mixed sprouts salad is a nutrient powerhouse that delivers 248 calories per cup serving [74]. This protein-rich mix of sprouted legumes and fresh vegetables creates a perfect balance of taste and nutrition.

Preparation Method

Steam mixed sprouts for 2-3 minutes to kill bacteria and preserve nutrients [75]. Mix these ingredients in a bowl:

• Fresh sprouted beans

• Diced onions and tomatoes

• Chopped cucumber

• Minced ginger

• Fresh coriander leaves

• Lemon juice for dressing

Each serving contains 49g carbohydrates and 13g protein [74]. The ingredients should be stored separately and mixed right before eating [75].

Health Benefits

Mixed sprouts salad packs amazing nutritional benefits. The sprouting process boosts protein content by 30% [18] and enhances vitamin levels by a lot. Fresh vegetables and sprouts together provide 32mg sodium [74], which makes this salad perfect for people watching their salt intake.

This salad boosts your immunity with its high vitamin C content [76]. Its fiber content helps your digestion and keeps blood sugar levels stable [77]. People looking to manage their weight will find this low-fat option filling while getting essential nutrients [78].

You can keep this salad fresh in an airtight container for 4-5 days in your refrigerator [75]. Sprouting makes vitamins and minerals more available to your body [77].

Roasted Peanuts

Image Source: Simple Indian Recipes

Roasted peanuts pack a nutritional punch with their perfect blend of protein, healthy fats, and essential vitamins. These crunchy treats make the perfect daily snack.

Spice Variations

You can create unique flavor profiles with these aromatic combinations:

• Indian masala: chipotle powder, chili powder, and garlic powder [79]

• Hot and spicy: ground red pepper with garlic salt [80]

• Sweet-savory: honey-chipotle blend [79]

A splash of vinegary hot sauce before roasting adds depth to peanuts' flavor [81]. Adding extra seasonings after cooking enhances the taste while preserving their natural nutty essence.

Storage Tips

Roasted peanuts stay fresh up to 4-6 months in an airtight container [82]. The refrigerator extends their shelf life to 6 months for shelled peanuts and 1 year for unshelled varieties [82]. Four key factors affect peanut's quality:

• Air exposure leads to oxidation

• Moisture causes softness

• Light degrades oils

• Heat speeds up spoilage [83]

Glass jars with secure lids or BPA-free containers work best to preserve freshness [83]. Your refrigerator or freezer provides ideal conditions for long-term storage and helps maintain texture and nutritional value [83]. A quick sniff test before eating helps detect any off-odors that suggest it's time to toss the batch [83].

These protein-rich nuts contain phytosterols that help manage cholesterol levels [84]. The roasting process enhances their nutty flavor while keeping essential nutrients intact [85]. They work great as part of a balanced diet, but remember to enjoy them in moderation for weight management [86].

Baked Chakli

Image Source: YouTube

Let's transform your snacking habits with baked chakli - a smart twist that cuts calories and keeps authentic flavors intact. This crispy spiral-shaped snack brings a perfect blend of traditional Indian cuisine to your healthy lifestyle.

Traditional vs Healthy Version

Classic chakli needs deep frying and uses lots of oil. The baked version needs just 1 teaspoon of oil [87], which cuts down calories by a lot. Rice flour and urad dal make up the traditional recipe, while the healthier version uses multiple flour combinations to boost nutrition [21].

The cooking temperature makes a key difference. Baked chakli stays at a steady 350°F (180°C) [87] to keep nutrients intact while getting that perfect crunch. Your baked treats will stay fresh up to 20 days with proper storage [21], just like the traditional version.

Cooking Steps

Mix rice flour, low-fat curd, sesame seeds, and spices to make a semi-soft dough [21]. Here's what you need to do:

• Line a 9x13 inch baking tray with parchment paper

• Push the dough through a chakli maker in circular motions

• Make 3-4 rounds for medium-sized chaklis

• Attach the loose end to the outer circle

Bake everything at 350°F for 35-40 minutes [87]. Remember to flip them halfway. Brush some oil lightly after 20 minutes [88]. This recipe makes 24-28 medium-sized chaklis [87] - perfect to control portions and snack healthy.

The baked version packs fewer calories but delivers great nutrition through its spice mix. Let the chaklis cool completely before storing them in an airtight container [88]. This keeps their crunch and nutrients intact.

Masala Kurmura

Image Source: Indian Veggie Delight

Make a light and tasty evening snack with masala kurmura, a puffed rice delicacy that has 571 calories per 100g serving [89]. This snack brings together puffed rice and aromatic spices in a delightful combination.

Preparation Method

Start by heating oil in a large heavy-bottomed pan. Add mustard seeds and let them splutter [1]. Then mix in:

1. Asafoetida and curry leaves

2. Finely chopped green chilies

3. Turmeric and red chili powder

4. Roasted black gram and peanuts

5. Puffed rice, and mix it really well

We roasted everything until the murmura turned nice and crunchy [1]. This cooking method keeps all the nutrients while giving you that perfect crunch. You can store this snack in an airtight container for 15-20 days [1].

Spice Mix Recipe

The traditional spice mix has:

• Turmeric powder that fights inflammation

• Red chili powder to add heat

• Dry mango powder to bring tanginess

• Chat masala to improve flavor [90]

This special spice mix helps your digestion thanks to ingredients like asafoetida and curry leaves [90]. The flavors balance perfectly while being good for your gut health. Adding roasted peanuts and bengal gram dal gives you extra protein [91].

Puffed rice and spices come together to make this satisfying snack that has 39% fat, 53% carbs, and 8% protein [89]. Keep it in an airtight container away from sunlight and moisture to stay crispy [92].

Vegetable Poha

Image Source: Clearcals

You can improve your breakfast routine with vegetable poha, a fiber-rich dish that contains 76.9% carbohydrates and 23% fats [93]. This flattened rice preparation is versatile and cooks quickly.

Cooking Instructions

The process starts with soaking thick poha in warm water at least 5 minutes [2]. Heat oil in a pan and add mustard seeds, then add curry leaves and green chilies. The best nutrition comes from adding:

• Finely chopped cabbage and bell peppers

• Fresh green peas and carrots

• Diced tomatoes and onions

The vegetables should cook until they become slightly soft, which takes 3-4 minutes [2]. Mix turmeric powder and salt gently with the drained poha. The perfect texture develops after covering and cooking it 4-5 minutes [94].

Nutritional Benefits

A medium serving provides 250-300 calories [93], which makes it perfect to manage weight. The dish is rich in B-vitamins, especially thiamine, that helps protein metabolism and energy conversion [93]. Each serving contains 3.96g protein and 0.42g fiber [95].

Poha is naturally gluten-free and helps regulate blood sugar levels because of its low glycemic index [96]. Adding vegetables boosts the fiber content that supports digestive health and keeps you full longer [97]. Fresh lemon juice squeezed before serving helps iron absorption [96].

The dish stays fresh 4-5 days when stored in an airtight container in the refrigerator [98]. You can enjoy this versatile dish as a breakfast option or evening snack that provides sustained energy throughout the day [93].

Roasted Mixed Nuts

Image Source: Foodie Trail

Mixed nuts retain their nutritional goodness at the time they're roasted at 284°F (140°C) for about 15 minutes [22]. This preparation method will give a perfect balance of nutrient retention while boosting their natural flavors.

Nut Combinations

Raw, unsalted varieties make excellent nutrient-dense combinations:

• Almonds and walnuts to support heart health

• Cashews and pistachios to boost protein intake

• Brazil nuts and pecans to provide essential minerals [23]

Natural flavors develop through the Maillard reaction during roasting [22]. Raw and dry-roasted nuts contain nearly identical amounts of fat, carbs, and protein [22]. These combinations provide lasting energy through their well-balanced nutritional profile.

Storage Guidelines

Airtight glass jars or freezer-safe containers help maintain the nuts' freshness [99]. Proper storage extends their shelf life:

• Refrigerator: 4-6 months

• Freezer: At least one year

• Room temperature: 2-3 weeks [99]

A nut's quality depends on four key elements: air exposure, moisture, light, and heat [99]. Frozen nuts should reach room temperature before you open their container [99]. This prevents unwanted moisture from affecting their texture.

Dark places below 15°C provide the best environment to maintain these nuts' nutritional value [100]. These protein-rich combinations make excellent alternatives to processed snacks and help maintain steady energy levels throughout the day [23].

Baked Samosa

Image Source: Fitelo

Baked samosas are a delicious way to enjoy this classic Indian snack at just 119 calories per piece [24]. The recipe uses only 1-2 tablespoons of oil instead of the traditional 5-6 cups [24].

Healthy Filling Options

The traditional potato filling can be replaced with nutritious alternatives. You can create tasty combinations using:

• Cauliflower and onion base with garam masala [101]

• Chickpea mixture with green peas [102]

• Mixed vegetables with paneer or tofu [103]

These fillings soak up the rich flavors of cumin, ginger root, and coriander [101]. The cauliflower filling is perfect because it absorbs spices well and keeps calories low [101].

Baking Instructions

The oven should be preheated to 400°F (200°C) [24]. The baking process is simple:

1. Brush samosas with oil on all sides

2. Place on parchment-lined baking sheet, keeping 2-inch gaps

3. Bake for 20 minutes until golden brown

4. Flip and bake for another 10-15 minutes [24]

These samosas stay fresh for 1-2 days with proper storage [24]. You can freeze unbaked samosas and bake them at 350°F (175°C) for 25-30 minutes [104]. The baked version gives you authentic taste with fewer calories [25].

A pinch of baking soda in the dough makes the samosas extra crispy [24]. The baked version might be less flaky than deep-fried ones, but the reduced oil makes it worth the switch [24].

Quinoa Puffs

Image Source: Nidhi Patel

Become skilled at making puffed quinoa at home with this simple technique that works. A single serving gives you key nutrients and keeps calories in check.

Preparation Steps

Your heavy-bottomed pan should heat over medium-high heat until very hot. You can test if it's ready by adding a few quinoa seeds - they should pop within seconds [105]. Small batches of quinoa (2-3 tablespoons) work best to avoid overcrowding [106]. The popping process takes less than 30 seconds per batch [107]. Gentle shaking of the pan ensures even heating and prevents burning [106].

Look for slightly opened quinoa with a light, crispy texture [107]. All but one of these seeds will pop completely - the unpopped ones have a pleasant toasted flavor [107]. Quick transfer to a cooling plate stops overcooking [26].

Serving Suggestions

Mix your puffed quinoa into these versatile combinations:

• Morning yogurt and smoothie bowls [106]

• Homemade granola bars with nuts and dried fruits [27]

• Salad toppings for added crunch [27]

These puffs stay fresh up to 2 weeks in an airtight container at room temperature [106]. The nutty flavor works well with both sweet and savory dishes [27]. Seasoning with nutritional yeast or spice blends like chaat masala after popping boosts the taste [27].

Puffed quinoa makes an excellent rice krispie alternative in breakfast cereals [108]. A cool, dark storage space helps maintain the crispy texture [105].

Mixed Dal Chaat

Image Source: Foodie Trail

Mixed dal chaat will delight your taste buds. This protein-packed street food combines lentils with fresh vegetables and aromatic spices. Each serving of this wholesome snack contains 100 calories [28].

Recipe Steps

Soak yellow moong dal for 20-30 minutes [28]. We cooked the dal until it became soft and mushy with a semi-thick consistency. The fresh ingredients you need to mix in are:

• Finely chopped onions and tomatoes

• Pomegranate seeds that add crunch

• Chopped coriander leaves

• Ginger cut into matchsticks

• Green chilies that bring heat [28]

Black salt, cumin powder, and chat masala create the perfect seasoning. The green chutney and tamarind chutney's combination creates delightful flavor layers [28].

Nutritional Value

Each serving gives you 5.5g protein and 18.8g carbohydrates [109]. Your digestive health benefits from 3.3g of fiber content [109]. This chaat's impressive mineral profile includes 10.8mg sodium, zinc and magnesium [109].

Lentils' combination creates a complete amino acid profile [110]. Chana dal's composition includes insoluble and soluble fibers with resistant starches that help you digest better [110]. This heart-healthy snack contains no cholesterol and minimal saturated fat [110]. The ingredients' optimal texture and nutritional benefits stay intact when you store them separately and assemble right before serving [28].

Oats Dhokla

Image Source: JOOS Food

Make your dhokla healthier by mixing oats flour with semolina and yogurt. This nutritious steamed snack contains 405 calories per serving [3] and combines great taste with health benefits.

Cooking Method

The recipe starts by combining ground oats flour with equal amounts of semolina and yogurt [111]. We added turmeric powder, ginger paste, and chopped green chili to create authentic flavors. Water should be added slowly to achieve the right consistency [3]. The batter needs to rest 10-15 minutes before cooking.

Steam the mixture in a greased plate for 12-15 minutes to get the perfect texture [3]. The dhokla's flavor comes alive with a tempering of mustard seeds, curry leaves, and sesame seeds. This aromatic mixture enhances the final taste significantly.

Health Benefits

Your body gets 13.6g protein, 64g carbohydrates, and 11.5g fat from this protein-rich snack [3]. The oats dhokla's soluble fiber and beta-glucans help control blood sugar and cholesterol levels effectively [112]. Nutrient absorption improves through fermentation, which promotes better gut health [112].

Steaming helps retain nutrients while keeping calories low [113]. The oats and gram flour combination provides complete protein, making this snack perfect for weight management [111]. The dhokla stays fresh for 4-5 days when stored in an airtight container [3].

Roasted Soya Nuts

Image Source: Food.com

Soya nuts are a complete protein powerhouse that delivers 471 calories and an impressive 35.22g protein per 100g serving [114]. This nutrient-dense snack combines plant-based protein's benefits with essential minerals.

Preparation Steps

Soak soya beans in hot water for 8-12 hours until they're completely covered [29]. Rinse them well and pat them dry with paper towels. You'll get the best results with these roasting parameters:

• Preheat oven to 350°F (175°C)

• Spread beans in a single layer on baking sheet

• Roast for 25-30 minutes, stirring every 5 minutes [29]

The beans should turn golden-brown and develop a crunchy texture. Season them with salt and spices after roasting to improve their flavor [30].

Storage Tips

Roasted soya nuts stay fresh when you store them using these methods:

• Room temperature: 2-3 days in an airtight container [115]

• Refrigeration: Extends shelf life up to 2 weeks [30]

• Freezer storage: Maintains quality for several months [116]

Air exposure, moisture, light, and heat affect the soya nuts' quality [117]. Glass jars with secure lids work best when kept away from direct sunlight and moisture. The nutritional profile has 25.4g fat, 33.55g carbohydrates, and an impressive 17.7g dietary fiber per 100g serving [118].

These crunchy bites are an excellent meat alternative for vegetarians and provide complete protein with all essential amino acids [119]. Try adding seasonings like chat masala or garlic powder after roasting to improve the flavor.

Green Pea Hummus

Image Source: theroute2roots

Add a colorful twist to your snack plate with green pea hummus. This fresh take on traditional chickpea dip has just 169 calories per serving [120] and blends sweet peas with classic Mediterranean flavors.

Recipe Instructions

Start by mixing 2 cups of fresh or thawed green peas with 1/2 cup chickpeas [121]. We added tahini, lemon juice, and garlic to create a smooth texture. The food processor needs these ingredients:

• 2 tablespoons olive oil to add healthy fats

• 1 tablespoon fresh lemon juice to brighten the flavor

• 2 cloves garlic to create a subtle aroma [122]

Process everything until it becomes light and fluffy. Scrape down the sides to ensure even blending. The garlic flavor becomes milder when you mix lemon juice and minced garlic in a small bowl before adding them to the mixture [121].

Serving Ideas

This versatile dip works well with many foods [121]. You can serve it with:

• Flatbread or whole-grain pita that makes a complete meal

• Fresh vegetable crudités that add nutrition

• Crispy crackers that provide texture contrast

The hummus stays fresh in an airtight container for up to 3 days [122]. A drizzle of extra virgin olive oil and a sprinkle of sumac improve both looks and taste [121]. Each serving packs 7 grams of protein and 12 grams of carbohydrates [120], making this dip a nutritious choice.

Baked Beetroot Chips

Image Source: Makers India

Make perfectly crispy beetroot chips with precise baking techniques that keep both flavor and nutrients intact. This careful cooking approach turns regular beets into tasty evening snacks.

Cooking Method

The oven needs to be preheated to 300°F (150°C) to get the best results [123]. We sliced beetroots paper-thin with a mandolin slicer set to 1.5mm thickness [124]. Mix the slices with olive oil and salt, then let them rest for 15-20 minutes [123]. This rest time helps draw out extra moisture and ensures your chips turn out crispier.

Arrange the seasoned slices on parchment-lined baking sheets without overlapping [125]. The baking takes 45-60 minutes, and you'll need to flip them halfway to cook evenly [123]. You'll know the chips are perfectly crispy when they snap instead of bend [125].

Nutritional Benefits

Each serving provides 140 calories, with 7g fat, 16g carbohydrates, and 3g protein [126]. These chips are packed with 479mg potassium and 16mg calcium per serving [126]. Baking naturally keeps beetroot's antioxidants, including betalains that help curb inflammation [127].

Let the chips cool completely on baking trays before moving them to an airtight container [125]. These chips stay crispy up to 2 weeks when stored at room temperature properly [123]. Using minimal oil and precise temperature control makes these chips a healthier choice than regular fried snacks.

Comparison Table

Conclusion

These 31 healthy Indian snacks show you can eat nutritiously without giving up great taste. Each recipe combines traditional flavors with health-conscious cooking that delivers key nutrients while watching calories. Air frying and low-temperature roasting help preserve nutrients and cut down on oil.

You'll make better snacking choices once you know the right storage methods and serving sizes. Nuts and seeds roasted below 150°C keep their nutritional value and give you that satisfying crunch. Their natural proteins, healthy fats, and anti-inflammatory properties make them excellent alternatives to processed snacks.

Roasted makhana and masala chana are quick nutritious options that align with your health goals. These protein-packed snacks help maintain your energy levels all day long. Our selection of naturally flavored, healthy nut-based snacks could be just what you need to begin your wellness experience.

Smart choices lead to lasting healthy eating habits. Traditional Indian snacks can adapt to today's nutritional needs without losing their authentic flavors. Careful ingredient choices and preparation methods will show you that healthy snacking can be both fun and eco-friendly.

FAQs

Q1. What are some healthy Indian snacks that can aid in weight loss? There are several nutritious Indian snacks that can support weight loss goals. Some options include roasted makhana (foxnuts), air-fried sweet potato chips, baked methi mathri, and sprouts bhel. These snacks are low in calories but high in nutrients, fiber, and protein, which can help you feel full and satisfied while supporting your weight loss efforts.

Q2. Which traditional Indian snack is considered the most popular? While popularity can vary across regions, Medu Vada is often considered one of the most beloved Indian snacks. This doughnut-shaped fritter made from black lentils and rice flour is crispy on the outside and soft on the inside. However, for a healthier twist, you might try baked versions of popular snacks like samosas or dhoklas made with nutritious ingredients like oats or jowar.

Q3. What are some protein-rich evening snacks for weight management? For those looking to manage their weight, protein-rich evening snacks can be beneficial. Some options include roasted chickpeas, mixed sprouts salad, moong dal chilla, or a small portion of roasted mixed nuts. These snacks are not only high in protein but also provide essential nutrients and can help control hunger.

Q4. How can I make traditional Indian snacks healthier? You can make traditional Indian snacks healthier by using alternative cooking methods like baking or air-frying instead of deep-frying. For example, try baked samosas or air-fried sweet potato chips. Additionally, incorporating whole grains, lentils, and vegetables into snacks can boost their nutritional value. Oats idli, quinoa upma, and vegetable poha are great examples of healthier versions of classic Indian snacks.

Q5. What are some quick and easy-to-prepare healthy Indian snacks? For those short on time, there are several quick and easy healthy Indian snacks. Roasted makhana, mixed seeds trail mix, and masala kurmura can be prepared in minutes. Green pea hummus is another quick option that can be made in advance and stored for a few days. These snacks require minimal preparation but still offer great nutritional benefits.

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