Healthy Indian Snacks For Effective Weight Loss

Finding the right snacks can make a significant difference in your weight loss journey, especially when they are both healthy and satisfying. Indian cuisine offers a variety of delicious and nutritious snacks that can support your weight loss goals without compromising on taste. This guide provides a selection of easy-to-make, nutrient-dense Indian snacks perfect for evening cravings. These snacks are designed to keep you full, boost your metabolism, and provide essential nutrients, all while helping you manage your weight effectively.

Healthy Evening Snacks for Weight Loss

Healthy Evening Snacks for Weight Loss

Choosing the right evening snacks can be crucial for maintaining a healthy weight. Healthy evening snacks for weight loss should be nutritious, satisfying, and low in calories. Here, we present a variety of delicious and wholesome Indian snacks that will help you stay on track with your weight loss goals.

Sprouts Chaat

Sprouts chaat is a nutritious and flavorful Indian snack made from mixed sprouts, typically mung beans or chickpeas, which are high in protein and fiber. This snack is prepared by mixing boiled sprouts with finely chopped vegetables like onions, tomatoes, and green chillies and seasoning with lemon juice, chaat masala, and fresh coriander leaves. It is a low-calorie, nutrient-dense snack perfect for those looking to lose weight while enjoying a tasty and satisfying dish.


  • 1 cup mixed sprouts
  • 1 small onion, finely chopped
  • 1 tomato, finely chopped
  • 1 green chilli, finely chopped
  • Fresh coriander leaves, chopped
  • Lemon juice
  • Salt and chaat masala to taste


  1. Boil the sprouts until tender and let them cool.
  2. Mix the sprouts with onion, tomato, green chilli, and coriander leaves.
  3. Add lemon juice, salt, and chaat masala and mix well.
  4. Serve immediately.

Moong Dal Chilla

Moong Dal Chilla is a savoury Indian pancake made from ground moong dal (split green gram), high in protein and fiber. The batter is prepared by soaking moong dal and then blending it with green chillies and ginger to create a smooth mixture. This batter is then spread thinly on a hot, non-stick pan and cooked until golden brown on both sides. Often garnished with fresh coriander and served with chutney, moong dal chilla is a nutritious, low-calorie snack ideal for weight loss. According to the NIH, legume consumption, like moong dal, can help reduce weight.

Read More: Best Indian Diet Plan Chart for Weight Loss


  • 1 cup moong dal (split green gram), soaked
  • 1 green chilli
  • 1-inch ginger piece
  • Salt to taste
  • Fresh coriander leaves, chopped
  • Oil for cooking


  1. Grind soaked moong dal with green chilli and ginger into a smooth batter.
  2. Add salt and coriander leaves to the batter.
  3. Heat a non-stick pan, spread a ladleful of batter, and cook until golden brown on both sides.
  4. Serve hot with chutney.

Steamed Dhokla

Steamed Dhokla is a popular Gujarati snack made from a fermented batter of gram flour (besan) and spices. Known for its light, spongy texture, dhokla is prepared by mixing gram flour with water, lemon juice, ginger-green chilli paste, and a leavening agent like Eno fruit salt. The batter is poured into a greased dish and steamed until it rises and cooks through. Once cooled, it’s typically garnished with mustard seeds, curry leaves, and grated coconut. Steamed dhokla is low in calories and rich in protein, making it a healthy choice for weight loss.


  • 1 cup gram flour (besan)
  • 1 tsp eno fruit salt
  • 1 tsp ginger-green chilli paste
  • Salt to taste
  • 1 tsp lemon juice
  • Water as needed
  • Fresh coriander leaves, chopped for garnish


  1. Mix gram flour, salt, ginger-green chilli paste, lemon juice, and water to form a smooth batter.
  2. Add eno and mix well.
  3. Pour the batter into a greased steaming dish and steam for 15-20 minutes.
  4. Let it cool, cut into pieces, and garnish with coriander leaves.

Masala Oats

Masala Oats is a savoury and nutritious Indian dish made by cooking oats with a variety of vegetables and spices. It typically includes ingredients such as onions, tomatoes, carrots, peas, and capsicum, which are sautéed with mustard seeds, curry leaves, and green chillies. The oats are then added along with water and cooked until soft, absorbing the flavours of the spices.

National Institutes of Health found that eating oats has a positive impact on anthropometric measures like waist circumference, BMI, lipid profile, waist-to-hip ratio and more. This dish is rich in fiber, vitamins, and minerals, making it a wholesome and satisfying snack or meal option for those aiming for weight loss.

Read More: Is Diabetes An Unexplained Reason For Weight Loss?


  • 1 cup rolled oats
  • 1 small onion, chopped
  • 1 tomato, chopped
  • 1 carrot, chopped
  • 1 green chilli, chopped
  • 1 tsp mustard seeds
  • Curry leaves
  • Salt and pepper to taste
  • Oil for cooking


  • Heat oil in a pan; add mustard seeds and curry leaves.
  • Add onion, tomato, carrot, and green chilli, and sauté until tender.
  • Add oats and water, and cook until oats are soft.
  • Season with salt and pepper and serve hot.

Sautéed Paneer

Sautéed Paneer is a healthy and delicious snack made from Indian cottage cheese (paneer) that is lightly cooked with spices and vegetables. Paneer cubes are sautéed in a minimal amount of oil along with ingredients like bell peppers, onions, tomatoes, and spices such as cumin, turmeric, and chilli powder. According to the Cleveland Clinic, even the full-fat cottage cheese has lesser fat than other cheese, which makes it an excellent low-fat option.

This quick and easy dish is rich in protein and calcium, making it a satisfying and nutritious option for those looking to lose weight while enjoying a flavorful snack.


  • 100g paneer, cubed
  • 1 tsp olive oil
  • 1 tsp cumin seeds
  • 1 green chilli, chopped
  • Salt and pepper to taste
  • Fresh coriander leaves, chopped


  • Heat oil in a pan; add cumin seeds and green chilli.
  • Add paneer cubes and sauté until golden brown.
  • Season with salt and pepper.
  • Garnish with coriander leaves and serve hot.

Vegetable Upma

Vegetable Upma is a savory South Indian dish made from semolina (sooji or rava) and mixed vegetables. The semolina is dry roasted until slightly golden and set aside. In a pan, mustard seeds, cumin seeds, and curry leaves are sautéed in a small amount of oil, followed by finely chopped vegetables like carrots, peas, beans, and onions. Water is added and brought to a boil, then the roasted semolina is stirred in, cooking until it absorbs the water and reaches a fluffy consistency. Seasoned with salt and garnished with fresh coriander, vegetable upma is a nutritious, low-calorie snack ideal for weight loss.

Read More: Lose Your Weight to Reverse Diabetes


  • 1 cup semolina (sooji)
  • 1 small onion, chopped
  • 1 carrot, chopped
  • 1 capsicum, chopped
  • 1 tsp mustard seeds
  • Curry leaves
  • Salt to taste
  • Oil for cooking


  1. Dry roast semolina until golden brown and set aside.
  2. Heat oil in a pan; add mustard seeds and curry leaves.
  3. Add onion, carrot, and capsicum, and sauté until tender.
  4. Add water and salt, and bring to a boil.
  5. Gradually add roasted semolina, stirring continuously to avoid lumps.
  6. Cook until water is absorbed and the upma is fluffy.

Moong Dal Dahi Vada

Moong Dal Dahi Vada is a refreshing and nutritious Indian snack, perfect for warm weather. Unlike the traditional urad dal version, moong dal vadas are lighter on the stomach and easier to digest. This dish combines the protein-rich benefits of moong dal with the probiotics in yogurt, making it excellent for gut health. The addition of yogurt also provides a cooling effect, making it a popular choice during the summer months. Moong Dal Dahi Vada is often enjoyed as a part of festive meals and special occasions, offering a guilt-free indulgence that supports weight loss efforts.


  • 1 cup moong dal, soaked
  • 1 cup yogurt, whisked
  • 1 tsp cumin powder
  • 1 tsp chaat masala
  • Salt to taste
  • Fresh coriander leaves, chopped


  1. Grind soaked moong dal into a smooth batter.
  2. Drop spoonfuls of batter into hot oil and fry until golden brown.
  3. Soak the fried vadas in water, then squeeze out excess water.
  4. Place vadas in a bowl and top with yoghurt, cumin powder, chaat masala, and coriander leaves.

Masala Roasted Chickpeas

Masala Roasted Chickpeas are a crunchy and flavorful snack that offers a healthy alternative to traditional fried snacks. Packed with protein and fiber, they help keep you full and satisfied, making them ideal for weight loss. This snack is also rich in essential nutrients like iron, magnesium, and folate. The chickpeas are coated with a blend of aromatic spices, providing a deliciously savory taste without the added calories or unhealthy fats. Masala Roasted Chickpeas are perfect for on-the-go snacking, adding a nutritious boost to your diet while satisfying your cravings for something crunchy and spicy.


  • 1 cup chickpeas, soaked and boiled
  • 1 tsp olive oil
  • 1 tsp paprika
  • 1 tsp cumin powder
  • Salt to taste


  • Preheat oven to 200°C.
  • Toss boiled chickpeas with olive oil, paprika, cumin powder, and salt.
  • Spread on a baking tray and roast for 20-25 minutes until it gets crispy.
  • Let cool and serve as a crunchy snack.

Read More: 7 Best Foods That Burn Fat & Help You Lose Weight

Snacks To Avoid For Weight Loss

Snacks To Avoid For Weight Loss

When aiming for weight loss, it’s crucial to be mindful of snack choices, as some can derail your progress significantly. Avoiding certain high-calorie, low-nutrient snacks can help you stay on track and achieve your goals more effectively. Here are some common snacks to steer clear of for optimal weight loss results.

Potato Chips:

Potato chips are high in unhealthy fats and calories, making them a poor choice for weight loss. They are also often loaded with salt, leading to water retention and increased hunger. According to the Natural Medicine Journal, potato chips and french fries can lead to significant, unhealthy weight gain. The high glycemic index of potato chips can cause rapid spikes and crashes in blood sugar levels, promoting overeating and hindering weight loss efforts.

Deep-fried Samosas:

Deep-fried samosas are calorie-dense and high in unhealthy trans fats due to the frying process. These fats can lead to weight gain and increase the risk of heart disease. The refined flour used in the outer crust adds empty calories without significant nutritional value, making samosas an unhealthy snack option for those trying to lose weight.

Sugary Sweets and Candies:

Sugary sweets and candies are packed with refined sugars, leading to rapid spikes in blood sugar levels followed by crashes. As claimed by the Johns Hopkins Medicine, excess sugar intake can contribute to unwanted weight gain. These fluctuations can cause increased hunger and cravings, making it difficult to control calorie intake. Additionally, sugary snacks provide little to no nutritional value, contributing empty calories that hinder weight loss efforts.

White Bread Sandwiches:

White bread is made from refined flour, which lacks fiber and essential nutrients. Consuming white bread sandwiches can lead to quick spikes in blood sugar levels, followed by rapid drops that trigger hunger and overeating. The lack of fiber means these sandwiches are less filling, making it easier to consume more calories than needed.

Packaged Biscuits:

Packaged biscuits are often high in sugar, unhealthy fats, and refined flour. These ingredients contribute to high-calorie content without providing substantial nutritional benefits. Regular consumption of packaged biscuits can lead to weight gain and increased risk of metabolic disorders, making them unsuitable for a weight loss diet.

Sugary Soft Drinks:

Sugary soft drinks are loaded with high amounts of sugar and empty calories, offering no nutritional benefits. These drinks can lead to weight gain by adding unnecessary calories to your diet. They also contribute to spikes in blood sugar levels, increasing hunger and cravings, which can sabotage weight loss efforts.

Read More:  Weight Loss Exercises To Do at Home and their Benefits

How To Fulfill Cravings While Trying To Lose Weight?

Cravings can be challenging when trying to lose weight, but managing them smartly can keep you on track. Opt for healthier alternatives to satisfy your taste buds without derailing your progress. For example, if you crave something sweet, choose fresh fruits or a small piece of dark chocolate instead of sugary snacks. If you desire something salty and crunchy, try air-popped popcorn or roasted nuts instead of fried chips.

Incorporate fiber-rich foods like fruits, vegetables, and whole grains into your diet to keep you feeling full longer, reducing the frequency of cravings. Protein-rich snacks such as Greek yoghurt, nuts, or lean meats can also help manage hunger effectively. Staying hydrated is crucial, as sometimes thirst can be mistaken for hunger. Drink plenty of water throughout the day to help control cravings.

Additionally, practising mindful eating can be beneficial. Pay attention to your hunger cues, eat slowly, and savour each bite to enjoy your food more and avoid overeating. Planning your meals and snacks ahead of time can also help you make healthier choices and prevent impulsive eating.

Read More: 11 Indian Breakfast Ideas and Recipes For Diabetic Patients


Incorporating healthy snacks into your diet can make a significant difference in your weight loss journey, providing essential nutrients while keeping hunger at bay. By choosing nutrient-dense, balanced options and avoiding high-calorie, processed foods, you can achieve your weight loss goals more effectively. Remember to listen to your body’s needs and make mindful choices that support your overall well-being. Pursue the weight loss journey with patience and persistence, and celebrate your progress towards a healthier lifestyle.

FAQ’s(Frequently Asked Questions)

What should I eat in evening Indian snacks for weight loss?

Opt for healthy snacks like sprouts, chaat, roasted chickpeas, vegetable upma, or moong dal chilla. These options are high in fiber, protein, and essential nutrients, helping you feel full longer and supporting your weight loss goals.

Which Indian snack has the least calories?

Steamed dhokla is a low-calorie Indian snack. Made from fermented gram flour, it’s light, fluffy, and rich in protein and fiber, making it a healthy choice for those looking to cut calories while staying satisfied.

What Indian food should I eat at night for weight loss?

For a night-time snack, choose something light and protein-rich, like a bowl of dal soup or grilled paneer with sautéed vegetables. These options are filling yet low in calories, aiding in weight management without disrupting your sleep.

Which snacks are good for weight loss?

Snacks like masala oats, sautéed paneer, vegetable salads, and fruit chaat are excellent for weight loss. They are nutrient-dense, high in fiber, and help control hunger, ensuring you stay full and satisfied between meals.

What is the lowest fat snack?

Cucumber slices with a sprinkle of salt and pepper are among the lowest fat snacks. They are hydrating, low in calories, and provide a satisfying crunch, making them a perfect snack for weight loss.

What snacks are fat-free?

Fresh fruits like apples, oranges, and berries are naturally fat-free. These snacks are packed with vitamins, minerals, and fiber, making them an excellent choice for satisfying hunger without adding any fat to your diet.

Last Updated on by Dr. Damanjit Duggal 


This site provides educational content; however, it is not a substitute for professional medical guidance. Readers should consult their healthcare professional for personalised guidance. We work hard to provide accurate and helpful information. Your well-being is important to us, and we value your feedback. To learn more, visit our editorial policy page for details on our content guidelines and the content creation process.

Leave a Reply


Doctor Led Clinically Proven Weight Loss Program

Book a Session