The Humble Powerhouse: Roasted Chana
A classic for a reason, roasted chana (bhuna chana) is one of the easiest and most effective protein snacks you can have. A 100-gram serving packs a significant amount of protein, around 18-22 grams, along with plenty of dietary fibre. This combination
helps keep you feeling full for longer, preventing overeating between meals. It’s a dry, crunchy, and satisfying snack that requires zero cooking. You can buy it ready-made or simply dry roast kala chana in a heavy-bottomed pan until they are crisp. For extra flavour, toss them with a pinch of salt and chaat masala.
The No-Cook Wonder: Sprouts Chaat
Sprouts are nutritional powerhouses, and turning them into a chaat is a delicious way to enjoy their benefits. Sprouting moong beans increases their protein bioavailability, making them easier for your body to absorb. A simple sprouts chaat is a fantastic low-calorie, high-protein snack. To make it, take a cup of steamed or raw sprouts (moong, chickpeas, or a mix) and add finely chopped onions, tomatoes, and fresh coriander. Squeeze some lemon juice, sprinkle a little chaat masala and black salt, and your refreshing, protein-rich snack is ready in minutes. It's light, flavourful, and incredibly good for you.
The Savoury Pancake: Moong Dal Cheela
Moong dal cheela is a versatile and savoury pancake that serves as an excellent breakfast or evening snack. Made from ground moong dal, it's a great source of plant-based protein. Depending on the size, a single cheela can offer around 6-10 grams of protein. The batter is simple to make by soaking moong dal for a few hours and grinding it into a paste with ginger and green chillies. You can make the cheelas plain or add finely chopped vegetables like onions and capsicum to the batter for extra nutrients and crunch. Cook on a non-stick pan with minimal oil for a healthy, filling, and guilt-free treat.
The Tandoori Favourite, at Home: Pan-Seared Paneer Tikka
You don't need a tandoor to enjoy delicious paneer tikka. Paneer is a fantastic source of protein, with a 100-gram serving providing about 18 grams. For a simple snack, cut paneer into cubes and marinate them in a mixture of thick curd (yogurt), ginger-garlic paste, and spices like turmeric, garam masala, and red chilli powder. Let it marinate for at least 30 minutes. Then, simply pan-sear the cubes on a non-stick pan with a little ghee or oil until they are golden brown on all sides. This gives you a succulent, flavourful, and protein-dense snack that feels indulgent but is easy to make.
The Quick Scramble: Egg Bhurji
For those who eat eggs, egg bhurji is arguably one of the quickest and most satisfying protein-rich snacks. A bhurji made with three eggs can provide around 18 grams of high-quality, easily absorbable protein. It’s Indian-style scrambled eggs, made by sautéing chopped onions, tomatoes, and green chillies before adding the eggs and scrambling everything together. Seasoned with a pinch of turmeric and salt, it’s ready in under 10 minutes. You can eat it on its own or with a slice of whole-wheat toast for a more substantial snack that will keep you energised.
