From maintaining your blood sugar to satiety levels before your next meal, the importance of snacks cannot be more emphasized. Healthy snacking between meals not only helps keep your hunger at bay but also prevents you from overeating.

Unfortunately, due to the number of fad diets that have popped up, Indian snacks have developed a bad reputation. When one thinks of Indian snacks, images of hot samosas, onion kachoris, and gol gappe or pani puri come to mind. However, this is not the entire spectrum of these snacks, just the not so healthy versions of it! When it comes to choosing healthy snacks of Indian origin, there are many wholesome options and are also packed with nutritive benefits.

Besan Khandvi

This popular Gujarati snack is made from natural ingredients like chickpea flour, yoghurt, sesame and mustard seeds. Khandvi is steamed and tempered with various seasonings.

A single serving of khandvi is about 100 grams which contains about 200 calories. This delicious snack is packed with nutrients. It’s high in protein while being gluten-free. This helps regulate blood pressure and hunger pangs.

Khandvi contains other nutrients such as fibre, manganese, zinc, iron, and calcium. This is the ideal snack to carry, as it provides a balance between protein and carbs.

Dhokla

One of Gujarat’s most popular Indian snacks, it is made from fermented chickpea and rice batter. Dhokla can be eaten as a snack or for a light breakfast. What makes dhokla healthy is that a single serving contains 283 calories, 11 grams of protein, and zero cholesterol. This snack is also a good source of iron, magnesium, and calcium.

Yoghurt/Curd Sandwich

Everyone loves sandwiches, and luckily they make the perfect snack. You can try making yoghurt sandwiches at home. Yogurt sandwiches are made from thick curds, whole wheat bread slices, fresh vegetables like grated carrots, cabbage, onions, bell peppers, fresh coriander, black pepper, and salt.

One yogurt sandwich contains 200 calories. This delicious snack is low in fat but high in fiber and good amounts of protein. It also contains calcium, Vitamin A and C, and iron.

Paneer Wrap/Kathi Roll

This is Bengal’s one of many mouth-watering Indian snacks. A popular street food, when Kathi roll is made at home, it is filled with nutritive benefits. It is made from a variety of sautéed vegetables with chili sauce and wrapped in thin bread made from whole wheat or grain flour. You can opt for a vegetarian or non-vegetarian version of this snack.

A single Kathi roll ranges from 260 to 350 calories. It’s high vegetable content will give you lots of fiber, carbohydrates, vitamins like A, C, and E. Whether you choose paneer or chicken, you also get ample amounts of protein.

Idlis

A steamed delight from South India, idlis can be consumed as a breakfast or lunch item and even as a snack. Usually made from fermented rice and urad dal batter, you can also make them from many other ingredients like semolina, oatmeal, ragi, etc.

Single, medium-sized idli contains just 36 calories, 2grams of protein and 8 grams of carbohydrates. Idlis also contain iron and calcium. This is a perfect combination to keep you full and your blood sugar levels maintained.

Dosa

Another Southern delight, dosa is loved by all. This is another snack made from fermented rice and urad dal batter. There are many variations that can be made from sprouted moong dal, oatmeal, quinoa, ragi, and semolina.

A single, plain dosa contains 133 calories with a majority of it coming from carbohydrates and proteins. Dosa also contains iron, potassium, and calcium, making it another all-rounder snack. But we do recommend that you make dosas at home and have them as they are much more healthy and less oily compared to the ones that are made in restaurants.

Baked Samosa

The samosa is perhaps the king of Indian snacks. Although its origins lie in Northern India, it exists in many forms. This delicious snack is full of calories when you opt for the fried version, but luckily a baked samosa can still satisfy your cravings without the fat. A single baked samosa contains 120 calories and plenty of fibre.

The potato and peas stuffing will also give you plenty of Vitamin C. Apart from the potato and peas filling, there are other healthy options like minced chicken, minced paneer or paneer with mixed vegetables that you can opt for. This will not only increase the nutrients quality of the samosa but also elevates the taste of it. 

Bhel Puri without chutney

A savory snack from Central parts of India, it is made from puffed rice, mixed spices, peanuts, vegetables and drizzle of tamarind chutney. To snack this delicacy, guilt- free, you can avoid chutneys and load it with fresh vegetables, nuts and herbs.

A single serving of bhel puri has only 60 calories accompanied by an ideal combination of good protein and complex carbs. Similarly, you can try different chaats made from boiled chickpeas or whole moong. 

When it comes to healthy munching, there are plenty of options available among Indian snacks. These will help you feel full and energetic while helping you maintain/lose weight. The old adage ‘you are what you eat’ can be applied here because when you make healthy choices you are making sure you get the most nutritious benefits from snacking.