Protein-rich snacks for your evening chai

• Replace fried tea snacks with protein-rich alternatives for health
• Paneer tikka and roasted chana offer up to 22g of protein per 100g
• These nutritious options help maintain muscle and control hunger

The evening chai is more than a drink; it’s a cherished ritual. But the accompanying snacks are often fried and heavy. What if you could make this daily pause healthier and more satisfying? Enter protein-rich snacks.

The Classic Paneer Tikka

A timeless favourite, paneer tikka is more than just a delicious starter; it's a protein powerhouse. Made from cubes of paneer marinated in yogurt and spices and then grilled, it’s a perfect pairing for a robust masala chai. Paneer is rich in casein, a slow-digesting protein that helps you feel full and satisfied for longer, curbing the urge to reach for unhealthy biscuits. A 100-gram serving can offer around 14 to 18 grams of protein, making it an excellent choice for muscle maintenance and repair. When prepared on a tawa or in an air fryer with minimal oil, it remains a relatively low-calorie option that doesn’t compromise on its smoky, charred flavour.

Versatile Moong Dal Cheela

Think of the moong dal cheela as a savoury Indian pancake with a secret health agenda. Made from a batter of soaked moong dal (split mung beans), these thin, crepe-like snacks are light on the stomach but heavy on nutrition. Moong dal is an excellent source of plant-based protein, and a couple of medium-sized cheelas can provide roughly 12 to 14 grams of this essential nutrient. They are also rich in dietary fibre, which aids digestion and helps regulate blood sugar levels, preventing the post-snack slump. Seasoned with ginger, green chillies, and fresh coriander, their savoury profile beautifully complements the sweetness of a milky chai.

Crunchy Roasted Chana

Sometimes, the simplest snacks are the most effective. Roasted chana (chickpeas) is a prime example. This humble, crunchy snack is incredibly high in both protein and fibre, making it a champion for satiety. A 100-gram portion can pack an impressive 18 to 22 grams of protein. It's the perfect non-greasy, no-fuss option to munch on alongside your tea. The fibre content helps in promoting good digestive health and managing blood sugar, while the protein provides sustained energy. Whether you prefer it plain or spiced with a little chaat masala, roasted chana is a guilt-free way to satisfy your craving for something crunchy.

Refreshing Sprouted Moong Chaat

For those who prefer a fresher, more vibrant snack, a sprouted moong chaat is an unbeatable choice. Sprouting the moong beans not only makes them easier to digest but also significantly increases their nutritional value, including protein, vitamins, and enzymes. While a 100g serving of sprouts offers a modest 3 grams of protein, it's packed with vitamins and is extremely low in calories. To make it a more substantial snack, you can mix the sprouts with chopped onions, tomatoes, cucumber, and a sprinkle of lemon juice and spices. For an extra protein kick, add a handful of roasted peanuts or cubes of paneer. It's a snack that feels both light and incredibly nourishing.

Quick and Comforting Egg Bhurji

When you need a warm and comforting snack that’s ready in minutes, egg bhurji is the answer. This Indian-style spiced scrambled egg dish is a fantastic source of high-quality, complete protein. A bhurji made with two eggs provides around 12 to 14 grams of protein, containing all nine essential amino acids necessary for bodily functions. Sautéed with onions, tomatoes, and spices, it’s bursting with flavour and pairs wonderfully with a slice of whole-wheat toast or a flaky paratha. It’s a hearty, satisfying snack that will keep you energised long after your teacup is empty.