Weight Loss

Indian Evening Snacks For Weight Loss


December 11, 2023

In the pursuit of a healthier lifestyle and effective weight management, the significance of mindful eating and balanced nutrition cannot be overstated. The evening snack time often presents a challenge for individuals aiming to shed excess weight while still savouring delicious flavours. This is where the treasure trove of Indian cuisine comes to the rescue, offering a plethora of options that marry taste with health benefits.

Traditional Indian snacks, known for their rich and diverse flavours, have evolved to meet the demands of modern dietary needs. These snacks, when thoughtfully chosen and prepared, can contribute significantly to weight loss endeavours. With a focus on wholesome ingredients, portion control, and creative culinary techniques, one can indulge in a delightful array of evening snacks without compromising weight loss goals.

In this article, we will delve into the art of curating Indian evening snacks tailored for weight loss. By understanding the key principles of snack selection, exploring a range of nutritious snack ideas, and adopting smart snacking habits, individuals can not only satiate their cravings but also take steps toward achieving their desired weight and overall well-being. Let’s embark on a journey through the aromatic world of Indian flavours and discover how smart snacking can be a joyful and effective component of the weight loss process.

Key Principles for Choosing Weight Loss-Friendly Evening Snacks

In the quest for effective weight loss, the choices we make during evening snacking can play a pivotal role. By adhering to certain key principles, one can transform these moments of indulgence into opportunities for nourishment and progress toward fitness goals.

A. Incorporating Whole, Unprocessed Ingredients

Opting for whole, unprocessed ingredients forms the foundation of a weight-loss-friendly evening snack. By choosing foods in their natural state, we ensure that we’re getting maximum nutritional value without unnecessary additives, sugars, or unhealthy fats. Ingredients like whole grains, lean proteins, fresh vegetables, and fruits provide essential vitamins, minerals, and dietary fibre that aid digestion and contribute to a feeling of fullness.

B. Balancing Macronutrients for Sustained Energy

Balancing macronutrients—carbohydrates, proteins, and fats—in our evening snacks can have a significant impact on satiety and energy levels. Including a combination of these nutrients helps stabilize blood sugar levels and provides sustained energy, reducing the likelihood of overeating later in the evening. For instance, pairing protein-rich foods like cottage cheese or roasted chickpeas with complex carbohydrates like whole wheat crackers can create a satisfying and nutritionally balanced snack.

C. Portion Control and Mindful Eating

Even the healthiest snacks can hinder weight loss goals if consumed in excessive amounts. Portion control is essential to prevent overindulgence. Practising mindful eating, which involves savouring each bite and paying attention to hunger cues, allows us to enjoy our snacks fully and recognize when we’re genuinely satisfied. This practice fosters a healthier relationship with food and prevents unnecessary calorie consumption.

D. Hydration and Its Role in Curbing Unnecessary Snacking

Staying adequately hydrated is often underestimated as a weight loss strategy. Drinking water throughout the day can help control cravings and prevent mistaking thirst for hunger. Before reaching for an evening snack, it’s beneficial to have a glass of water and assess whether the craving has subsided. Herbal teas and infused water are excellent options to keep hydration levels in check while infusing additional flavours.


In the pursuit of effective weight loss, our choices during evening snacking hold significance. Following key principles can transform indulgence into nourishment and progress towards fitness goals. Opting for whole, unprocessed ingredients ensures maximum nutrition without additives. Balancing macronutrients stabilizes energy, and pairing protein with complex carbs satisfies. Portion control and mindful eating prevent excess consumption. Hydration curbs cravings; water and herbal teas are allies. 

 III. Delicious and Nutritious Indian Evening Snack Ideas

When it comes to weight loss-friendly Indian evening snacks, the culinary landscape is brimming with options that cater to both taste and health. These flavorful creations offer a harmonious blend of traditional flavours and contemporary nutrition. Let’s explore a collection of delightful Indian evening snack ideas that are sure to satisfy cravings while supporting weight loss goals:

A. Sprouted Moong Chaat

Sprouted Moong Chaat is a vibrant and refreshing Indian evening snack that offers a delightful burst of flavours and a nutritious boost. This wholesome snack is not only a treat for your taste buds but also an excellent choice for those seeking weight loss-friendly options.


  1. 1 cup sprouted moong (green gram)
  2. 1 small onion, finely chopped
  3. 1 small tomato, finely chopped
  4. 1/2 cucumber, finely chopped
  5. 1 green chilli, finely chopped (adjust to taste)
  6. Fresh coriander leaves, chopped
  7. Juice of 1 lemon
  8. Chaat masala, to taste
  9. Salt, to taste


  • Rinse the sprouted moong thoroughly and drain excess water.
  • In a mixing bowl, combine the sprouted moong, chopped onion, tomato, cucumber, and green chilli.
  • Squeeze the lemon juice over the mixture for a tangy flavour.
  • Sprinkle chaat masala and salt according to your preference.
  • Toss the ingredients well to ensure an even distribution of flavours.
  • Garnish with fresh coriander leaves for added freshness.

Nutritional Benefits

Sprouted Moong Chaat is a powerhouse of nutrition, offering several benefits that contribute to weight loss:

  1. High in Fiber: Sprouted moong is an excellent source of dietary fibre, which promotes satiety and aids digestion, preventing overeating.
  2. Rich in Protein: Moong is packed with plant-based protein, helping to keep you full and support muscle maintenance during weight loss.
  3. Low in Calories: This snack is naturally low in calories, making it a guilt-free option for satisfying your evening cravings.
  4. Vitamins and Minerals: The combination of fresh vegetables and sprouted moong provides a range of essential vitamins and minerals for overall well-being.
  5. Hydration: Cucumber’s high water content contributes to hydration, which can sometimes be mistaken for hunger.

B. Baked Samosas with Mint Chutney

Indulging in the beloved flavours of samosas doesn’t have to be at odds with your weight loss goals. By opting for baked samosas and pairing them with zesty mint chutney, you can savour the classic taste while making a healthier choice.

Traditional samosas are deep-fried pockets of deliciousness, but baked samosas offer a lighter alternative that reduces the calorie content without compromising on taste. The combination of crisp, flaky exterior and savoury filling remains intact, providing a satisfying snack experience.

2. Recipe and Preparation Tips

Baked Samosas


  1. Samosa wrappers (available at stores or homemade with whole wheat flour)
  2. Potatoes, boiled and mashed
  3. Green peas, cooked
  4. Onion, finely chopped
  5. Ginger-garlic paste
  6. Green chilli, finely chopped (adjust to taste)
  7. Cumin seeds
  8. Coriander powder
  9. Garam masala
  10. Turmeric powder
  11. Salt, to taste
  12. Cooking spray or olive oil


  • In a pan, heat a small amount of oil and add cumin seeds. Once they splutter, add ginger-garlic paste and green chillies.
  • Stir in chopped onions and sauté until golden brown.
  • Add coriander powder, garam masala, turmeric powder, and salt. Mix well.
  • Fold in boiled and mashed potatoes and cooked green peas. Combine the mixture thoroughly.
  • Prepare samosa wrappers by cutting them into triangles and filling each triangle with the potato mixture.
  • Fold the triangles into samosa shapes and seal the edges using a paste made from flour and water.
  • Place the samosas on a baking tray lined with parchment paper.
  • Lightly brush the samosas with cooking spray or olive oil for a golden finish.
  • Bake in a preheated oven at 375°F (190°C) for about 20-25 minutes or until the samosas are crisp and golden.

Mint Chutney


  1. Fresh mint leaves
  2. Fresh coriander leaves
  3. Green chilli, to taste
  4. Lemon juice
  5. Salt, to taste


Blend mint leaves, coriander leaves, green chilli, lemon juice, and salt in a blender until smooth. Adjust consistency with a little water if needed.

Serving and Enjoyment

Serve the baked samosas with a generous side of homemade mint chutney. The mint chutney not only adds a burst of flavour but also aids digestion, making it a perfect accompaniment to the samosas. Enjoy this healthier version of a classic Indian snack guilt-free! By opting for baked samosas and refreshing mint chutney, you can savour the joy of snacking while keeping your weight loss journey on track. Remember, moderation is key, and by making mindful choices, you can relish the flavours you love without compromising your goals.

3. Roasted Masala Chickpeas

Roasted Masala Chickpeas offer a satisfying crunch and a burst of flavorful spices, making them an excellent choice for a weight loss-friendly Indian evening snack. Packed with protein, fibre, and essential nutrients, these roasted chickpeas are a delicious way to curb cravings and stay on track with your fitness goals.

Roasted chickpeas transform simple legumes into an irresistible snack with a delightful crunch. The roasting process enhances their natural nuttiness, making them a great alternative to calorie-laden, store-bought snacks.


  1. 1 can (15 oz) chickpeas (garbanzo beans), drained and rinsed
  2. Olive oil
  3. Spices (such as cumin, paprika, chilli powder, and garam masala)
  4. Salt, to taste


  1. Preheat the oven to 400°F (200°C).
  2. Rinse and drain the chickpeas, then pat them dry with a paper towel.
  3. In a bowl, toss the chickpeas with a drizzle of olive oil until they are lightly coated.
  4. Add your choice of spices (cumin, paprika, chilli powder, garam masala) and a pinch of salt. Mix well to evenly coat the chickpeas.
  5. Spread the seasoned chickpeas in a single layer on a baking sheet lined with parchment paper.
  6. Roast in the preheated oven for about 20-30 minutes, shaking the baking sheet occasionally, until the chickpeas are golden brown and crispy.
  7. Remove from the oven and let them cool slightly before enjoying.

Homemade Seasoning Blends

Creating your spice blend allows you to tailor the flavours to your preference. Experiment with various combinations of spices like cumin, paprika, chilli powder, or garam masala. These spices not only add flavour but also offer potential metabolic benefits.

Nutritional Benefits

Roasted Masala Chickpeas are a nutrient-rich snack with several benefits for weight loss:

  • Protein Powerhouse: Chickpeas are a superb source of plant-based protein, which helps to keep you full and supports muscle maintenance.
  • Fibre Boost: High in dietary fibre, chickpeas aid digestion, promote satiety, and regulate blood sugar levels.
  • Low in Calories: Roasting chickpeas reduces their water content, concentrating their nutrients and making them a satisfying yet low-calorie snack.
  • Healthy Fats: The light coating of olive oil adds healthy fats that aid in the absorption of fat-soluble vitamins.

Enjoyment and Variations

Roasted Masala Chickpeas can be enjoyed on their own or as a topping for salads and yoghurt. Feel free to customize the spices to match your taste preferences, whether you prefer a mild, smoky, or spicy flavour profile. Just remember to keep an eye on portion sizes, as even healthy snacks should be enjoyed in moderation.

4. Quinoa Upma

Quinoa Upma is a creative and nutritious twist on the traditional upma recipe, offering a wealth of health benefits while keeping you on track with your weight loss goals. Packed with protein, fibre, and essential nutrients, this dish is a flavorful way to incorporate superfoods into your evening snack routine. Quinoa Upma’s versatility allows you to customize the vegetables and spices according to your preferences. The addition of fresh vegetables not only adds nutritional value but also enhances the dish’s visual appeal and taste.


  1. 1 cup quinoa, rinsed and drained
  2. Mixed vegetables (carrots, peas, bell peppers), chopped
  3. Onion, finely chopped
  4. Ginger, grated
  5. Green chilli, finely chopped (adjust to taste)
  6. Mustard seeds
  7. Urad dal (split black gram)
  8. Curry leaves
  9. Turmeric powder
  10. Lemon juice
  11. Fresh coriander leaves, chopped
  12. Salt, to taste


  • Cook the rinsed quinoa with water according to package instructions. Fluff it with a fork and set aside.
  • In a pan, heat a small amount of oil. Add mustard seeds and let them splutter.
  • Add urad dal and sauté until it turns golden brown.
  • Add chopped onion, grated ginger, and green chilli. Sauté until the onion is translucent.
  • Toss in the mixed vegetables and curry leaves. Cook until the vegetables are tender.
  • Sprinkle turmeric powder and salt. Mix well.
  • Gently fold in the cooked quinoa and mix until the ingredients are evenly combined.
  • Squeeze lemon juice over the upma for a zesty kick.
  • Garnish with chopped fresh coriander leaves.

Quinoa’s Protein and Fiber Content

Quinoa’s impressive nutritional profile is a boon for weight loss:

  • Complete Protein: Quinoa is one of the few plant sources that provide a complete protein profile, containing all nine essential amino acids.
  • Dietary Fiber: High in dietary fibre, quinoa promotes satiety and supports digestive health, helping to control overeating.

Serving and Enjoyment

Serve Quinoa Upma warm, accompanied by a side of yoghurt or a fresh green salad. The wholesome combination of quinoa and vegetables makes it a satisfying snack that will keep you energized and content.

5. Steamed Dhokla

Steamed Dhokla is a delightful and nutritious Indian snack that has been reimagined with a healthy twist, making it an excellent choice for those seeking weight loss-friendly options. This traditional treat takes on a new form, offering a balance of flavours, textures, and health benefits.


  1. Besan (chickpea flour), 1 cup
  2. Semolina, 2 tablespoons
  3. Yoghurt, 1/2 cup
  4. Ginger-green chilli paste, 1 teaspoon
  5. Turmeric powder, 1/4 teaspoon
  6. Eno fruit salt, 1 teaspoon
  7. Lemon juice, 1 tablespoon
  8. Water, as needed
  9. Salt, to taste
  10. Mustard seeds, curry leaves, sesame seeds (for tempering)
  11. Fresh coriander leaves, chopped


  • In a mixing bowl, combine besan, semolina, yoghurt, ginger-green chilli paste, turmeric powder, and salt.
  • Gradually add water to form a smooth batter with a pourable consistency.
  • Grease a steaming tray or dish and set it aside.
  • Just before steaming, add Eno fruit salt to the batter and mix gently. You’ll notice the batter becoming airy.
  • Pour the batter into the greased tray and steam for about 15-20 minutes or until a toothpick inserted comes out clean.
  • Once steamed, remove it from the heat and let it cool slightly.
  • For tempering, heat a small amount of oil, add mustard seeds, and allow them to splutter. Add curry leaves and sesame seeds. Drizzle this tempering over the steamed dhokla.
  • Cut the dhokla into squares or diamonds.
  • Garnish with chopped fresh coriander leaves.

4. Enjoyment and Variations

Serve Steamed Dhokla as a light and nutritious snack. It’s often paired with green chutney or tamarind chutney. You can also experiment with variations by incorporating grated vegetables into the batter or adjusting the spice level.

Avoiding Common Pitfalls in Evening Snacking

Evening snacking can be a minefield of pitfalls that can derail your weight loss progress. Being aware of these pitfalls and taking proactive steps to avoid them is essential for staying on track. Here are some common pitfalls and strategies to steer clear of them:

A. Mindless Snacking While Watching TV or Working

Pitfall: Engaging in other activities while snacking can lead to overeating due to a lack of awareness.

Strategy: Designate a specific eating area and avoid multitasking while snacking. Focus on the food and enjoy the experience.

B. Relying on Packaged and Processed Snacks

Pitfall: Many packaged snacks are high in unhealthy fats, sugars, and sodium.

Strategy: Opt for whole, unprocessed snacks like fruits, vegetables, nuts, and homemade options that you can control.

C. Emotional Eating and Stress-Related Binging

Pitfall: Turning to food for comfort during times of stress or emotional upheaval.

Strategy: Find non-food coping mechanisms such as deep breathing, meditation, yoga, or engaging in a hobby.

D. Skipping Meals and Overcompensating in the Evening

Pitfall: Skipping meals during the day can lead to excessive hunger in the evening, causing overeating.

Strategy: Eat regular, balanced meals throughout the day to prevent extreme hunger. Include protein and fibre to stay satisfied.

E. Lack of Portion Control and Grazing

Pitfall: Constantly grazing or not paying attention to portion sizes can lead to excessive calorie intake.

Strategy: Pre-portion your snacks, eat at a designated time, and practice mindful eating to gauge fullness.

F. Choosing Unhealthy “Healthy” Snacks

Pitfall: Not all snacks labelled as “healthy” are actually good for weight loss.

Strategy: Read nutrition labels, opt for snacks with minimal ingredients, and focus on whole foods rather than marketing claims.

G. Peer Pressure and Social Situations

Pitfall: Social gatherings and peer pressure can lead to mindless eating or indulging in unhealthy snacks.

Strategy: Plan ahead by eating a small, balanced meal before social events. Choose healthier options and practice moderation.

H. Ignoring Liquid Calories

Pitfall: Consuming sugary beverages like sodas, juices, or excessive amounts of alcohol.

Strategy: Choose water, herbal teas, or low-calorie beverages. Be mindful of liquid calories that can add up quickly.


Evening snacking presents potential pitfalls that can hinder weight loss efforts. Recognizing these challenges and proactively addressing them is vital for success. Common pitfalls include mindless eating during distractions, relying on packaged snacks, emotional eating, skipping meals leading to overeating, lacking portion control, falling for misleading “healthy” snacks, succumbing to peer pressure, disregarding liquid calories, and sticking to a routine. Strategies involve designating eating areas, choosing whole foods over processed ones, seeking non-food coping mechanisms, eating regular balanced meals, pre-portioning snacks, reading nutrition labels, planning for social situations, opting for low-calorie beverages, and maintaining variety. By navigating these pitfalls wisely, one can ensure their evening snacks contribute positively to their weight loss journey.

HealthifyMe Suggestion 

Planning a snack ahead can help you follow a healthy eating pattern. If you don’t have a healthy snack planned, you may be more inclined to order a pizza on a busy evening, even if it’s not something you are craving for. But if you know you have a healthy and delicious snack readily available that pizza may sound less appealing. Healthy snacks should be planned ahead and kept handy. When you’re hungry and your blood sugar drops, you’re more inclined to eat whatever you can get the fastest. So make those samosas ahead and bake them when needed. The salad/ chat can be made at lunch time and stored in the fridge. That way its ready to eat in the evening.


In the journey toward weight loss and healthy living, the role of evening snacking cannot be underestimated. By adhering to the principles of incorporating whole, unprocessed ingredients, balancing macronutrients, practising portion control and mindful eating, and prioritizing hydration, we can transform our snack choices into opportunities for nourishment and progress. With a range of delectable Indian evening snack ideas that harmonize taste and weight loss goals, we’ve explored how traditional flavours can blend seamlessly with modern nutritional aspirations. By making informed choices and embracing smart snacking habits, we can create a sustainable path to achieving our fitness objectives while relishing the pleasures of satisfying, nutritious snacks. Remember, the choices we make during these moments of indulgence can have a significant impact on our overall well-being, making each snack a step closer to our health goals.

Disclaimer: The purpose of this article is just to disperse knowledge and raise awareness. It does not intend to replace medical advice from professionals. For further information please contact our certified nutritionists Here

Frequently Asked Questions (FAQs)

1. Can I have snacks while trying to lose weight?

Yes, you can include snacks in your weight loss journey, but it’s important to choose healthy, balanced options. Opt for snacks that are rich in nutrients, low in empty calories, and help you stay satisfied between meals.

2. What are some healthy options for evening snacks?

Healthy evening snack options include fresh fruits, vegetables with hummus, Greek yoghurt, nuts, seeds, boiled eggs, whole grain crackers with cheese, and roasted chickpeas. These choices provide protein, fibre, and essential nutrients.

3. How can I avoid overeating during evening snacks?

To avoid overeating, practice portion control by pre-portioning your snacks. Eat mindfully, savouring each bite and paying attention to your body’s hunger and fullness cues. Avoid distractions like TV or work while snacking.

4. Can I have sweets as evening snacks while trying to lose weight?

It’s best to limit sugary snacks, as they can lead to rapid spikes and crashes in blood sugar levels. If you’re craving something sweet, opt for natural sources like fruits or a small portion of dark chocolate.

5. How can I manage emotional eating during evening snacking?

Emotional eating can be managed by finding alternative coping mechanisms such as deep breathing, meditation, or engaging in activities you enjoy. If you’re truly hungry, opt for a nutritious snack rather than turning to food for comfort.

6. Is drinking water important during evening snacking?

Yes, staying hydrated is essential. Sometimes, thirst is mistaken for hunger. Before reaching for a snack, have a glass of water and assess whether the craving persists.

7. Can I have late-night snacks?

It’s generally advisable to finish your evening snacks at least a couple of hours before bedtime. Late-night snacking can disrupt your sleep and lead to unnecessary calorie consumption.

8. Are there any specific Indian snacks that aid in weight loss?

Yes, there are several weight loss-friendly Indian snacks, such as sprouted moong chaat, baked samosas, roasted masala chickpeas, quinoa upma, steamed dhokla, and more. These snacks incorporate nutritious ingredients and are prepared in a health-conscious manner.

9. Can I enjoy occasional treats while trying to lose weight?

Yes, occasional treats in moderation are acceptable. Incorporate your favourite treats into your diet occasionally, but be mindful of portion sizes and frequency.

10. How can I stay consistent with healthy evening snacking habits?

To stay consistent, plan and prepare your snacks in advance, choose snacks that you genuinely enjoy, and keep a food journal to track your progress. Surround yourself with supportive environments and make gradual changes for long-term success.

About the Author

Nahida is a registered dietician with 9 years of experience, working extensively with individuals dealing with obesity, diabetes, thyroid and PCOD. In addition, she has worked with NGOs supporting cancer patients by providing them with nutritional counseling. After completing her post-graduation in Dietetics & Applied Nutrition from Mumbai University, she went on to finish her MBA in Healthcare Services. Nahida is also a certified diabetes educator from International Diabetes Center. Currently a Sr. Nutritionist with HealthifyMe, Nahida is looking forward to let people take their weight off their mind and body by enjoying the journey.

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