Introduction
Weight loss doesn’t mean you have to give up snacking—or Indian flavours. When you select the right kind of snacks, you can support your weight loss goals and enjoy your food.
In this article, we explain what makes a snack healthy, review scientific principles, and suggest Healthy Indian Snacks for Weight Loss that are low in calories, high in protein, fibre, and essential nutrients, satisfying without raising your calorie count.
Research reveals that choosing nutrient-dense snacks can stabilise blood sugar, curb overeating, and enhance satiety, supporting steady, sustainable weight loss. This guide is perfect for beginners looking to make smarter, healthier snack choices with confidence.
Read More: How to drink chia seeds for weight loss
How Healthy Snacks Are Smart Choices
Healthy snacks matter as
- They curb hunger between meals and prevent overeating, promoting satiety.
- Stabilise blood sugar levels, preventing sugar spikes
- Offer protein, fibre, minerals and other essential nutrients
- Provides you with steady energy throughout the day
- Boosts metabolism
Healthy Indian Snacks For Weight Loss
Whether you’re on a mission to lose weight or simply eat better, these snacks make it easy to stay on track. Here are the healthy Indian snacks for weight loss that are low-calorie, nutritious, and easily available.
From crunchy sprouts to tangy fruit chaat and protein-packed roasted chana. These snacks aren’t just flavorful—they’re functional. They fuel your body, tame cravings, and keep your metabolism boosted.
1. Roasted Chana: Crunchy Protein Powerhouse
Roasted chana, or Bengal gram, stands as a timeless Indian snack that beginners adore for its simplicity and crunch. They are an excellent source of protein, fibre and micronutrients.
¼ cup roasted chana approximately provides just 120 calories and delivers 7 grams of protein to build muscle and fight fatigue.
Its high fibre content promotes satiety, helping you avoid mindless munching, supports weight management, helps regulate blood sugar levels, provides energy, strengthens muscles and bones and supports immunity.
2. Makhana (Fox Nuts / Lotus Seeds), Roasted
Makhanas are low in calories, gluten-free, and contain antioxidants. 100 grams of raw makhana contain 7.2 to 11.16 grams of protein, and 11 to 25 grams of Fibre. It is also a rich source of calcium, magnesium, potassium, and phosphorus.
Antioxidants found in Fox nuts make them an anti-ageing food. It also contains a healthy fat content, making it a great snack option for diabetics and individuals with heart conditions. It supports weight management and helps reduce Inflammation and boost Immunity.
It can be roasted with little ghee, curry leaves and spices to add flavour and crunch.
3. Sprouted Moong or Sprout Chaat / Salad
Moong sprouts are the best plant-based proteins that are easily available in every indian kitchen. It is not only rich in protein but also contains fibre, carbohydrates, antioxidants, essential vitamins and minerals.
Consuming moong may lower blood sugar levels, promote weight loss, and reduce bad (LDL) cholesterol levels. These nutrient-dense moong can be added to salads, stir-fries, and soups. People with a weaker digestive system or low immunity should avoid eating raw sprouts. Prefer cooking sprouts before consuming to make them easy to digest.
For a quick, yummy salad, Mix moong sprouts with chopped onion, tomatoes in a bowl. Drizzle lemon juice, sprinkle salt. Garnish with coriander leaves, mint leaves, and serve fresh.
4. Steamed Dhokla
Fermented gram flour (besan) and rice batter steamed into soft cakes is called dhoklas. It offers a good combination of protein and fibre that helps satiety.
The Probiotics from fermentation aid gut health and improve nutrient absorption. While gram flour helps sustain your energy levels, it stabilises blood sugar levels, reducing energy crashes and cravings.
Dhokla is low in unhealthy fats and calories, as it is making it a heart-friendly snack. Dhokla is packed with essential vitamins and minerals—like iron, magnesium, and B-complex vitamins—that fuel energy production, support metabolism, and promote overall vitality.
5. Masala Oats
Masala oats combine rolled oats cooked with vibrant spices (turmeric, cumin, and mustard seeds) and vegetables (carrots, peas, and beans), creating a low-calorie, high-fibre dish that supports weight loss, heart health, and promotes sustained energy.
It is low in calories, contains a good amount of fibre, protein, and carbohydrates and is rich in magnesium, iron and B vitamins.
Consuming Oats regularly can help lower LDL cholesterol, reducing the risk of heart disease. It helps stabilise blood sugar, providing sustained energy.
It helps boost digestion, enhances immunity and reduces inflammation. Oats support weight loss, muscle maintenance, and overall energy levels.
6. Fruit Chaat: Seasonal Sweetness
Fruit chaat is prepared from diced seasonal fruits, possibly with black pepper, lemon juice, or chaat masala. Fruits are rich in fibre, antioxidants, and vital vitamins. These nutrients boost immunity, add energy, and aid digestion.
The fibre content promotes satiety and helps regulate blood sugar, making it ideal for weight control. Low in calories and free from unhealthy fats, fruit chaat hydrates the body and supports heart health through potassium-rich ingredients like banana, pomegranate, oranges and watermelon.
7. Pumpkin Soup
Pumpkin is low in calories and rich blend of vitamins, antioxidants, and fibre, making it one of the most versatile and beneficial ingredients in a healthy diet.
Pumpkin is loaded with vitamin C and antioxidants like beta-carotene, which strengthen the immune system and help fight infections, and support eye health.
Being Rich in potassium and antioxidants, pumpkin helps regulate blood pressure and reduce the risk of heart disease.
Fibre content supports gut health and weight management. Antioxidants and vitamins help neutralise free radicals, promote skin health.
8. Bhel
Bhel, a great option, is prepared from puffed rice, which is low in fat, with a combination of chopped onions, tomatoes, cucumbers, and coriander added with lemon juice and salt.
Avoid excess fried toppings to keep fat and sodium low. Add sprouts, boiled legumes and roasted peanuts or chana to add extra protein and fibre.
Fresh vegetables and lemon juice add hydration and vitamins that maintain your energy levels.
9. Boiled Sweet Potatoes
Boiled Sweet potatoes are a nutrient-dense, low-glycemic food that supports overall health. They’re rich in fibre, which aids digestion and promotes fullness—helpful for weight management.
Packed with vitamin A (beta-carotene), they improve vision and immunity. Their complex carbohydrates provide steady energy without blood sugar spikes, making them suitable even for diabetics in moderation.
Sweet potatoes also supply vitamin C, potassium, and antioxidants that reduce inflammation and support heart health. When boiled, baked, or roasted (not fried), they make a wholesome, naturally sweet snack that nourishes your body and keeps you satisfied longer.
Cautions
Including the above healthy indian snacks for weight loss proves that smart choices can be delicious too. Just remember to apply these rules.
- Use small portions, as even healthy food can contribute to weight gain if consumed in excess.
- Include legumes (peas, moong, paneer, chickpeas, yoghurt, sprouts) for additional protein and fibre.
- Avoid sugar, and prefer whole grains, millets and fruits.
- Include seeds and nuts for minerals, vitamins and antioxidants.
- Avoid deeply fried items, prefer roasted, steamed and grilled items
- Add buttermilk, soups, and fruit chaat to add hydration, fibre and make you feel full.
Conclusion
Incorporating Healthy Indian Snacks for Weight Loss into your diet can make weight loss more enjoyable and sustainable. From fibre-rich fruits and sprouts to low-fat dhokla and roasted chana, these options offer satiety, balanced nutrition, and cultural familiarity. You can consume these snacks in mid-mornings or as evening snacks.
Choosing nutrient-dense ingredients over calorie-dense ones helps regulate blood sugar, curb cravings, and support digestion. The key is mindful preparation—steamed, roasted, or raw—and portion control. With the right choices, snacking becomes a powerful tool for managing weight without sacrificing flavour. Explore your regional favourites, tweak recipes, and enjoy the journey toward better health—one wholesome bite at a time.
FAQ’s
1. Which snack is best for weight loss in India?
- Roasted chana
- Makhana
- Sprouted moong
- Steamed dhokla
- Masala oats
- Fruit chaat
- Pumpkin soup
- Bhelpuri
- Boiled sweet potatoes
2. What can we eat in evening snacks for weight loss?
- Roasted Chana
- Sprouted moong
- Boiled chickpeas or rajma salad
- Fruit chat
- Vegetable soup
- Spiced Makhana
- Low-fat paneer
3. Which Indian food is low in calories
- Fruit salad
- Cucumber, tomato, and carrot salad
- Boiled sweet potato
- Buttermilk (chaas)
- Mix vegetable soup/ pumpkin soup
- Moong Sprouts salad
- Bhel
- Moong daal chilla without stuffing
- Vegetable upma
- Grilled paneer tikka
4. Is popcorn good for weight loss?
Yes, air-popped popcorn is good for weight loss when eaten plain or lightly seasoned.
5. Which fruit helps in weight loss?
Apples, oranges, watermelon, berries, pears, grapefruit, banana, papaya, Kiwi, Avocado
References
Roasted Chana: Health Benefits, Calories & Ideal Daily Intake
Health Benefits of Bean Sprouts
https://www.webmd.com/diet/health-benefits-bean-sprouts
12 healthy snacks with 200 calories or less
https://medlineplus.gov/ency/patientinstructions/000724.htm
