Here are some yummy yet healthy Indian snacks that is good for health and very Indian!   Keep munching and be healthy!

We all are well aware of the positive effects of a good and nutritious diet on our body. Eating a healthy diet makes one feel and function better! Don’t we know a healthy body is the gateway to a healthy mind? 

Fast or junk food have are very popular today. And thanks to these fast foods, obesity is on the rise in urban India. Obesity can lead to heart attacks, congestive heart failure, sudden cardiac death, angina, and abnormal heart rhythm.  The best way to achieve a fit body is through a healthy, low-calorie diet and plenty of exercise. Let’s have a look at a few healthy foods/snacks which help you manage a heathy weight. 

Khaman Dhokla

Khaman Dhokla originates from the Indian state of Gujarat. It can be eaten for breakfast, as a main course, as a side dish or as a snack. It is mostly served with roughly chopped onions, fried chilies sprinkled with salt and chutney. The batter is prepared from besan (gram flour) which is soaked overnight. The flour should be smooth to touch. Turmeric is added in batter for color and taste. Salt, chopped ginger, chilies and baking soda is also added. The batter is, then, steamed for 25 minutes on high flame. To get all the benefits of this snack do not add sugar syrup to it as a garnish commonly  done in restaurants. 

One piece of Khaman Dhokla contains:

Calories = 60

Fat = 1.54 grams

Carbohydrates = 9.17 grams

Proteins = 2.88 grams

Dhokla Healthy Indian Snacks

Peanut Bhel

The humble peanut is a super food high in protein, fibre and healthy fats. Take 50 grams of peanuts and add chopped onions, fresh coriander, tomatoes green chillies, chaat masala, lemon juice and salt to taste. This tangy and spicy snack is super healthy and yummy. Its quick to make and will give you an adequate daily dose of protein and  healthy fats. Avoid exceeding more than 50 grams of peanuts in one serving – excess fat is not healthy.

Per serving contains:

Calories = 280

Fat = 25 gms

Carbohydrates = 8 grams

Protein = 14 grams


peanut bhel healthy snacks .jpg Healthy Indian Snacks


Sprouted Moong Salad

Sprouted Moong Salad can be enjoyed in the breakfast or as a midday snack when you don’t feel like eating anything spicy or oily. Here, sprouted Moong is mixed with varied fresh ingredients like tomatoes, coriander, cabbage, etc., perked up with lemon juice, and refrigerated till cool. This thoroughly enjoyable Sprouted Moong Salad can also be served as a starter at garden parties.

Per serving contains:

Calories = 85

Fat = 0.4 grams

Carbohydrates = 15 grams

Protein = 5.5 grams

Sprout salad Healthy Indian Snacks

Roasted Makhana

Roasted Makhana is a Healthy Roasted Lotus Seeds Snack that is considered a super healthy snack. Lotus seeds contain flavonoids, which are antioxidants and reverse the adverse effects of free radicals in the body. These seeds are low in saturated fats, sodium and cholesterol, and are high in magnesium, potassium and phosphorus, making it a perfect snack for the children and their snack boxes.

In a heavy bottom pan, roast the makhana in a little oil on low to medium heat. The process of roasting takes a while, as it has to get evenly roasted from the inside too (about 8 to 10 minutes).

It surely is a healthier option to the chips and other fried dishes.

50 grams of Makhana contain:

Calories = 180

Fat = 0 grams

Carbohydrates = 37 grams

Proteins = 5 grams

Roasted Makhana Healthy Indian Snacks

Brown Bread Sandwich

Brown bread, spinach sandwich consists of two or more slices of brown bread with a filling of lettuce, tomato, cucumber and a variety of sauces or savory spreads. Alternatively, Spinach and corn can also be used for filling. Sandwiches are a widely popular type of lunch food, typically taken to work, school, or picnics to be eaten as part of a packed lunch.

One sandwich contains:

Calories = 200 grams

Fat = 0 grams

Carbohydrates = 0 grams

Protein = 0 grams

Brown bread sandwich Healthy Indian Snacks


Upma is a very popular South Indian savoury dish. It is cooked as a thick porridge from dry roasted semolina. There are many ways of preparing Upma. In fact, every Upma cook usually incorporates variations in flavour when making Upma. This variation is obtained by varying or emphasizing particular spices and vegetables.

 One serving of Upma contains:

Calories = 250 calories

Fat = 3.78 grams

Carbohydrates = 45.67 grams

Proteins = 8.11 grams

Upma Healthy Indian Snacks


Poha is extremely popular in the northern belt of Maharashtra and southern belt of Madhya Pradesh. Poha, as a dish, is continually evolving and becoming tangier.  This adaptation of Poha is very popular in Northern States of India, especially in Delhi. Essentially the North Indian adaptation includes 15 ingredients other than flattened/ beaten rice flakes: Potatoes, Green Peas, Carrot, Ground Nuts, Fried Red Chili, Green Chili, Hing (asafoetida), Onion, Turmeric, Curry Leaves, Coriander Leaves, Salt, Black Pepper and Freshly Squeezed lemon juice.

The South Indian adaptation of Poha, Avval Upma is considerably lighter and whiter. It has minimum spices and only a few veggies

One cup of Poha contains:

Calories = 270

Fat = 7.03 grams

Carbohydrates = 46.05 grams

Proteins = 5.74 grams

Poha Healthy Indian Snacks

Rava (Samolina) idli

It is a specialty of the state of Karnataka. Popular restaurant chain, Mavalli Tiffin Rooms (MTR) of Bangalore claims to have invented it.[According to MTR, during World War II, when rice which is used in idli was in short supply, they experimented in making idli using semolina and created Rava idli.

Rava idli is served hot and is to with Coconut Chutney.

100 grams of serving contains

Calories = 360

Fat = 7 grams

Carbohydrates = 65 grams

Proteins = 8 grams

Rava idli Healthy Indian Snacks

Sabudana Khichdi

Sabudana Khichdi is made from soaking Sabudana (Sago/pearl tapioca).  It is typically prepared in western parts of India such as Gujarat, Madhya Pradesh, Rajasthan, & Maharashtra. In major towns like Mumbai, Pune, Indore, Bhopal and Nagpur, it is available as street food and is widely eaten throughout the year. It is a preferred dish when an individual observes a fast during Shivratri, Navratri, or a similar Hindu religious occasion.

Sabudana is soaked for four hours, and is then fried with cumin seeds, salt, red chili powder, green chilies and other optional ingredients such as fried peanuts, potatoes. It is usually garnished with coriander leaves.

One bowl of Sabudana Khichdi contains:

Calories = 486

Fat = 20 grams

Carbohydrates = 71 grams

Proteins = 8 grams

Sabudana Khichdi Healthy Indian Snacks


So, let’s say ‘Yes’ to health and to healthy snacks!


By Sapna Madan






Image Source: Khaman Dhokla
Sprouted Moong Salad
 Roasted Makhana
Brown bread sandwich
Sabudana khichdi

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