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Weight Loss: 8 Low Calorie Indian Snacks For Dieting

Weight loss is a journey that involves a balanced diet and regular exercise. For many, snacking is a significant challenge, especially when traditional Indian snacks often lean towards being calorie-dense.

However, with a bit of creativity, you can enjoy delicious Indian snacks without compromising your weight loss goals. Here are 8 low-calorie Indian snacks perfect for those on a diet.

1. Roasted Chana (Chickpeas)

Roasted chana is a staple snack in Indian cuisine, known for its crunchy texture and nutty flavor. High in protein and fiber, it keeps you full for longer, thereby reducing the temptation to indulge in unhealthy snacks. A handful of roasted chana is low in calories and provides a good dose of energy.

Nutritional Benefits

High in protein and fiber.

Low in fat.

Good source of iron and magnesium.

2. Dhokla

Dhokla, a popular Gujarati snack, is both nutritious and low in calories. Made from fermented rice and chickpea batter, it’s steamed, not fried, making it a healthier choice. Dhokla is soft and fluffy, and when garnished with mustard seeds and coriander, it’s a delight to the taste buds.

Nutritional Benefits

Low in calories.

High in protein and fiber.

Rich in probiotics due to fermentation.

3. Sprouts Salad

Sprouts salad is a refreshing and nutritious snack, perfect for weight watchers. Sprouts, like mung bean and chickpea, are rich in nutrients and very low in calories. Mixed with chopped tomatoes, cucumbers, onions, and a squeeze of lime, it makes for a tasty and filling snack.

Nutritional Benefits

High in vitamins and minerals.

Rich in antioxidants.

Low in calories, high in fiber.

4. Baked Samosas

Samosas are a beloved Indian snack, but their traditional fried form is high in calories. A healthier alternative is to bake them. Fill them with a mixture of boiled potatoes, peas, and spices, and wrap them in whole wheat dough for a nutritious, guilt-free snack.

Nutritional Benefits

Lower in fat than fried samosas.

High in fiber when made with whole wheat flour.

Protein-rich filling.

5. Idli

South Indian idlis are an excellent snack for dieters. Made from fermented rice and urad dal batter, these steamed cakes are light on the stomach and low in calories. Pair them with sambhar or a coconut chutney for added flavor without adding many calories.

Nutritional Benefits

Low in calories.

Rich in protein and carbohydrates.

Fermentation enhances the bioavailability of nutrients.

6. Grilled Paneer

Paneer, or Indian cottage cheese, is a great source of protein for vegetarians. Instead of frying, grill or sauté paneer with a mix of spices and herbs. This method keeps the calorie count low while still making a delicious and satisfying snack.

Nutritional Benefits

High in protein and calcium.

Low in carbohydrates.

Can be made with low-fat paneer for even fewer calories.

7. Vegetable Poha

Poha, made from flattened rice, is a light and nutritious snack. When cooked with a variety of vegetables like peas, carrots, and onions, it becomes a wholesome snack rich in vitamins and fiber. Use minimal oil and add a squeeze of lemon for some zest.

Nutritional Benefits

Low in calories.

Good source of iron and carbohydrates.

High in dietary fiber.

8. Cucumber and Carrot Sticks with Hummus

Hummus, a Middle Eastern dip made from chickpeas, pairs well with cucumber and carrot sticks for a nutritious Indian-meets-Mediterranean snack. This combo is filling, low in calories, and provides a good mix of vitamins, minerals, and protein.

Nutritional Benefits

Rich in protein and fiber.

Low in fat.

High in vitamins and minerals from the vegetables.


Losing weight doesn’t mean you have to give up snacking. By choosing the right snacks, like the ones mentioned above,

you can satisfy your hunger pangs without derailing your diet. These Indian snacks are not only low in calories but are also packed with nutrients, making them ideal for weight loss.

Tips for Healthy Snacking

Portion Control: Even with healthy snacks, it’s important to watch your portions. Overeating healthy snacks can still lead to weight gain.

Timing: Eating snacks between meals can help prevent overeating by keeping your hunger at bay.

Preparation: Opt for baked, steamed, or grilled options instead of fried ones to reduce calorie intake.

Variety: Including a variety of snacks in your diet can prevent boredom and make your weight loss journey enjoyable.

Additional Health Benefits

These snacks are not just low in calories but also offer a range of health benefits:

Improved Digestion: High fiber content in snacks like sprouts salad and vegetable poha aids in digestion.

Heart Health: Snacks rich in protein and low in saturated fats, like grilled paneer and roasted chana, contribute to better heart health.

Blood Sugar Control: The low glycemic index of these snacks helps in controlling blood sugar levels, making them suitable for diabetics as well.

Incorporating into Daily Routine

Breakfast: Start your day with idli or dhokla, paired with nutrient-rich sambhar or chutney.

Mid-Morning Snack: A bowl of sprouts salad or a handful of roasted chana can keep you energized till lunch.

Evening Snack: Baked samosas or grilled paneer can satisfy those evening hunger pangs without guilt.

Post-Workout: A bowl of vegetable poha or cucumber and carrot sticks with hummus can be a great post-workout snack.

Adapting Traditional Recipes

Experiment with Ingredients: Use whole grains, lean proteins, and fresh vegetables to reinvent traditional snacks.

Spices for Flavor: Utilize a variety of spices to add flavor without adding extra calories.

Healthy Cooking Techniques: Embrace steaming, grilling, or baking over frying.

Embracing a Healthy Lifestyle

Remember, snacking healthy is just one part of a weight loss journey. It should be complemented with:

Regular Exercise: Engage in physical activities that you enjoy. Consistency is key.

Balanced Meals: Ensure your main meals are well-balanced, incorporating a variety of food groups.

Hydration: Drink plenty of water throughout the day to aid digestion and metabolism.


These 8 low-calorie Indian snacks demonstrate that you can enjoy delicious flavors while still sticking to your weight loss goals. By making smart choices and practicing mindful eating, you can transform your snacking habits into a healthy and enjoyable part of your diet.

Remember, weight loss is a gradual process, and incorporating these nutritious snacks into your routine can help you stay on track without feeling deprived. Keep experimenting with different ingredients and flavors to keep your snack time exciting and healthy!

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