Maintaining a healthy weight doesn’t mean you have to give up on flavor, especially when it comes to Indian cuisine. With its rich spices and diverse ingredients, Indian food offers plenty of low-calorie snack options that are both delicious and weight-loss friendly. Whether you’re a Weight Watcher or simply looking for healthier snack alternatives, these low-calorie Indian snacks will satisfy your cravings without derailing your diet.
1. Sprouted Moong Chaat
One of the healthiest and most nutritious low-calorie snacks, sprouted moong chaat is packed with protein and fiber. Sprouted moong beans are light on calories but keep you full for longer, making them an excellent choice for weight management.
Ingredients:
- 1 cup sprouted moong beans
- 1 small onion, finely chopped
- 1 small tomato, diced
- 1 green chili, finely chopped (optional)
- 1 tsp chaat masala
- 1/2 tsp roasted cumin powder
- Fresh coriander leaves for garnish
- Lemon juice to taste
Preparation:
- Rinse the sprouted moong beans and steam them lightly for 2-3 minutes.
- In a bowl, mix the sprouts with chopped onions, tomatoes, and green chili.
- Sprinkle chaat masala, cumin powder, and lemon juice.
- Garnish with fresh coriander and serve immediately.
This snack is not only low in calories (around 100 calories per serving) but also rich in essential nutrients like iron and vitamin C.
2. Baked Samosas with Whole Wheat
Traditional samosas are deep-fried and high in calories, but a baked version using whole wheat flour makes them a guilt-free indulgence. Filled with spiced potatoes and peas, these samosas are crispy on the outside and flavorful on the inside.
Ingredients:
- 1 cup whole wheat flour
- 2 boiled potatoes, mashed
- 1/4 cup green peas
- 1 tsp cumin seeds
- 1 tsp coriander powder
- 1/2 tsp turmeric powder
- 1 tsp garam masala
- Salt to taste
- 1 tsp oil (for dough)
Preparation:
- Knead the whole wheat flour with a little oil and water to make a firm dough.
- For the filling, sauté cumin seeds, then add mashed potatoes, peas, and spices.
- Roll small portions of dough into thin circles, cut in half, and shape into cones.
- Fill with the potato mixture, seal the edges, and bake at 180°C for 20-25 minutes until golden brown.
Each baked samosa contains approximately 80-90 calories, making it a perfect snack for weight watchers.
3. Cucumber and Mint Raita
A refreshing and hydrating snack, cucumber and mint raita is low in calories and aids digestion. Yogurt provides probiotics, while cucumber adds a crunchy texture and hydration.
Ingredients:
- 1 cup low-fat yogurt
- 1 small cucumber, grated
- 1 tbsp fresh mint leaves, chopped
- 1/2 tsp roasted cumin powder
- Salt to taste
- A pinch of black pepper (optional)
Preparation:
- Whisk the yogurt until smooth.
- Add grated cucumber, mint leaves, cumin powder, salt, and black pepper.
- Mix well and refrigerate for 30 minutes before serving.
This raita contains only about 60-70 calories per serving and is perfect for a light evening snack.
4. Masala Roasted Chana
Roasted chana (chickpeas) is a protein-rich, low-calorie snack that’s perfect for curbing hunger pangs. Seasoned with Indian spices, it’s crunchy, flavorful, and highly nutritious.
Ingredients:
- 1 cup dried chickpeas (soaked overnight)
- 1 tsp olive oil
- 1 tsp chaat masala
- 1/2 tsp red chili powder
- 1/2 tsp turmeric powder
- Salt to taste
Preparation:
- Boil the soaked chickpeas until tender, then drain and pat dry.
- Toss with olive oil and spices.
- Roast in a preheated oven at 180°C for 25-30 minutes, stirring occasionally.
- Let cool before serving.
A 30-gram serving of roasted chana contains around 100 calories, making it a great high-protein, low-calorie snack.
5. Puffed Rice (Murmura) Chivda
A light and crunchy snack, puffed rice chivda is a low-calorie alternative to fried namkeens. Packed with fiber and essential nutrients, it’s a great option for weight watchers.
Ingredients:
- 2 cups puffed rice (murmura)
- 1 tsp mustard seeds
- 1 tsp curry leaves
- 1 green chili, chopped
- 1/2 tsp turmeric powder
- 1 tsp roasted peanuts (optional)
- Salt to taste
- 1 tsp oil
Preparation:
- Dry roast the puffed rice in a pan for 2-3 minutes and set aside.
- Heat oil in a pan, add mustard
