What Is a Healthy Option for Indian Food? Top 7 Nutritious Snacks You Can Eat Daily

Indian food doesn’t have to mean fried samosas, buttery parathas, or sugary sweets to be delicious. Many of the most popular snacks across India are naturally healthy-packed with protein, fiber, and whole grains-yet still satisfying and full of flavor. The trick isn’t avoiding Indian food; it’s knowing which options actually fuel your body instead of weighing it down.

Why Most People Get Indian Snacks Wrong

When people think of Indian snacks, they often picture deep-fried street food: bhajjis, pakoras, samosas, or jalebis. These aren’t bad-they’re part of culture, celebration, and comfort. But if you’re looking for something you can eat daily without guilt, you need to shift focus. The real secret? Indian kitchens have always used legumes, vegetables, spices, and whole grains as the foundation. It’s just that modern cooking, especially in restaurants and packaged snacks, has buried those healthy roots under oil and sugar.

Studies show that people who eat traditional Indian snacks made with lentils and millets have better blood sugar control and lower LDL cholesterol than those who rely on refined flour and fried snacks. The difference isn’t just in ingredients-it’s in how they’re prepared.

1. Roasted Chana (Spiced Roasted Chickpeas)

Roasted chana is one of the simplest, most powerful healthy snacks in India. Chickpeas are loaded with plant-based protein (15g per cup) and fiber (12g per cup). When roasted with cumin, black salt, and a touch of chili, they become crunchy, savory, and addictive-without a single drop of oil.

You can buy them pre-packaged, but making them at home takes 20 minutes. Drain and rinse canned chickpeas, pat them dry, toss with 1/2 tsp cumin powder, 1/4 tsp red chili powder, and a pinch of black salt. Spread on a baking sheet and roast at 200°C for 20-25 minutes until crisp. Store in an airtight jar for up to a week.

One serving (1/2 cup) has about 130 calories, zero saturated fat, and keeps you full for hours. It’s a far better choice than chips or biscuits.

2. Moong Dal Cheela (Lentil Pancakes)

Moong dal cheela is a South Indian staple that’s been eaten for generations as a breakfast or evening snack. Made from ground yellow lentils, water, and spices, these thin pancakes are naturally gluten-free, high in protein, and cooked on a non-stick pan with barely any oil.

Unlike dosas made with rice flour, cheelas rely entirely on moong dal-giving them a complete amino acid profile. Add grated carrots, spinach, or onions for extra nutrients. Serve with mint chutney or plain yogurt.

One cheela (about 6 inches wide) has around 80-90 calories and 6g of protein. They’re perfect for people watching their weight, managing diabetes, or just avoiding refined carbs. You can make a batch ahead and reheat them in a toaster.

3. Sprouted Salad with Lemon and Cumin

India has one of the oldest traditions of sprouting legumes. Sprouted moong, chana, or rajma are nutritionally superior to their unsprouted versions-higher in vitamins, easier to digest, and packed with enzymes.

To make this snack, soak 1/2 cup of moong beans overnight. Drain, cover with a damp cloth, and leave for 12-24 hours until tiny tails appear. Toss with chopped cucumber, tomato, red onion, a squeeze of lemon, a pinch of roasted cumin powder, and a dash of black salt. No oil needed.

This salad has 110 calories per serving, 8g of protein, and over 6g of fiber. It’s refreshing, crunchy, and helps with digestion. Many Ayurvedic practitioners recommend it for morning detox.

4. Baked Methi Thepla

Thepla is a Gujarati flatbread usually made with whole wheat flour, fenugreek leaves, and spices. Traditional versions are cooked on a tawa with oil, but baking them cuts the fat by 70%.

Fenugreek leaves (methi) are rich in antioxidants and help regulate blood sugar. Whole wheat adds fiber, and the spices-turmeric, coriander, chili-bring anti-inflammatory benefits.

To bake: Mix 1 cup whole wheat flour, 1/2 cup finely chopped methi, 1 tsp each of turmeric and coriander powder, salt, and enough water to form a soft dough. Roll into small discs, place on a parchment-lined tray, and bake at 180°C for 12-15 minutes until lightly browned.

Each thepla has about 95 calories and 4g of fiber. They’re great as a snack with tea or as a portable lunch option.

5. Masala Puffed Rice (Murmura)

Puffed rice, or murmura, is often dismissed as just a light snack. But when prepared right, it’s one of the healthiest options around. The puffing process doesn’t require oil-it’s just heat and pressure.

Make your own by tossing 2 cups of murmura with 1 tsp mustard oil (or skip the oil entirely), 1/2 tsp turmeric, 1/2 tsp roasted cumin, a pinch of black salt, and chopped peanuts or roasted sesame seeds. Add chopped cilantro and green chili for a kick.

This snack has only 100-110 calories per cup and is naturally low in sugar. It’s a favorite among office workers in Mumbai and Delhi who need a quick, crunchy bite without the crash.

6. Steamed Idli with Coconut Chutney

Idlis are fermented rice and lentil cakes, steamed to perfection. They’re naturally low in fat, high in protein (thanks to the urad dal), and easy on the stomach. The fermentation process increases B-vitamins and makes nutrients more absorbable.

Pair them with coconut chutney (made from fresh coconut, green chili, and roasted chana dal) instead of the oily, sugar-laden versions sold in packets. Coconut provides healthy fats, while chana dal adds extra protein.

Two idlis (about 100g) have only 70 calories and 4g of protein. They’re a go-to snack for diabetics and people recovering from illness because they’re gentle, nutrient-dense, and digestible.

7. Fruit and Nut Mix (Dry Fruit Chaat)

Indian households have long kept a bowl of dried fruits and nuts for snacking. But many now add sugar-coated raisins or candied nuts. Skip those. Stick to raw, unsweetened options.

Make your own mix: 1/4 cup almonds, 1/4 cup walnuts, 2 tbsp pumpkin seeds, 2 tbsp unsweetened dried figs, and 1 tbsp pomegranate seeds. Add a pinch of cardamom powder for flavor.

This mix gives you healthy fats, magnesium, fiber, and antioxidants. One small bowl (about 50g) has 220 calories-more than others on this list, but it’s nutrient-rich energy. Eat it as an afternoon snack to curb cravings.

What to Avoid

Even if it’s labeled ‘Indian snack,’ watch out for these:

• Deep-fried snacks (samosas, pakoras, kachoris) - high in trans fats and calories
• Pre-packaged namkeens - often loaded with refined flour, salt, and artificial flavors
• Sweet snacks (jalebi, gulab jamun, barfi) - pure sugar with little to no nutrition
• Instant masala mixes - packed with MSG, preservatives, and hidden sugar

Just because something is traditional doesn’t mean it’s healthy when it’s been altered for mass production. Stick to homemade or minimally processed versions.

How to Make Healthy Snacking a Habit

Start small. Swap one unhealthy snack per day with one of these options. Keep a container of roasted chana in your bag. Pre-make a batch of cheelas on Sunday. Have a bowl of sprouted salad ready in the fridge.

It’s not about perfection. It’s about consistency. Over time, your taste buds adjust. You’ll start craving the earthy flavor of cumin, the crunch of lentils, and the natural sweetness of fruit instead of artificial sugar.

Indian food has always had the tools for healthy eating-it’s just a matter of returning to the basics.

Next Steps

Try one new healthy snack this week. Pick the one that sounds easiest-maybe roasted chana or a sprouted salad. Make a small batch, keep it visible on your counter, and eat it when hunger hits. After a few days, you’ll notice you don’t crave the fried stuff as much.

Healthy Indian snacks aren’t a diet. They’re just the way food was meant to be eaten-simple, flavorful, and nourishing.