Pan-Fried Paneer Tikki
Paneer is a fantastic source of protein and a beloved ingredient in Indian households. Instead of deep-frying, you can make delicious tikkis by pan-frying them with minimal oil. To prepare, crumble fresh paneer and mix it with finely chopped onions, coriander,
and spices like red chilli powder and garam masala. Use a bit of breadcrumb or gram flour to bind the mixture, shape them into small patties, and toast them on a non-stick pan until golden brown on both sides. These tikkis are crispy on the outside, soft on the inside, and pair wonderfully with a simple mint chutney. You can also bake them in an oven or use an air fryer for an even healthier version.
Quick Moong Dal Cheela
Moong dal cheela, or savoury lentil pancake, is a classic high-protein snack that is both light and filling. Moong dal is an excellent source of plant-based protein and fibre. To make a quick version, you can use a pre-made batter or simply grind soaked moong dal with ginger and green chillies. Pour a ladle of the batter onto a hot tawa, spread it thin, and cook with a few drops of oil until crisp. For an extra protein and nutrient boost, you can stuff the cheela with grated paneer, chopped vegetables, or even crumbled soya. One medium-sized cheela contains a substantial amount of protein, making it a perfect guilt-free evening indulgence.
Warm Sprout and Peanut Chaat
Chaat is a monsoon favourite, but it doesn't have to be unhealthy. A warm sprout salad is a brilliant way to get your chaat fix while packing in protein and fibre. It is advisable to lightly steam or blanch sprouts during the monsoon to reduce the risk of infections. In a bowl, combine your warm sprouts with roasted peanuts, chopped onions, tomatoes, and a sprinkle of chaat masala. For dressing, a simple squeeze of lemon juice is all you need. This no-cook recipe is incredibly fast to assemble, especially if you have boiled sprouts on hand, offering a crunchy, tangy, and satisfying snack.
Roasted Chana (Chickpeas)
Roasted chana is perhaps one of the easiest and most convenient high-protein snacks. Chickpeas are rich in both protein and fibre, which helps in keeping you full for longer. While you can buy them pre-packaged, making them at home is simple and allows you to control the seasoning. Just toss boiled chickpeas with a little bit of oil and your favourite spices—like turmeric, chilli powder, and chaat masala—and roast them in a pan or air fryer until they are crunchy. They offer that satisfying crunch everyone craves on a rainy day without the excess oil of deep-fried snacks.
Masala Egg Bhurji
For those who eat eggs, a quick egg bhurji (spicy scrambled eggs) is an unbeatable option for a high-protein evening snack. It’s incredibly fast to cook and full of flavour. Simply sauté chopped onions, tomatoes, and green chillies in a pan, add your spices, and then break in a couple of eggs. Scramble everything together until the eggs are cooked to your liking. You can enjoy the bhurji on its own or roll it inside a whole-wheat roti for a more substantial and filling snack that is perfect for a busy evening.
Roasted Makhana (Fox Nuts)
Makhana, or fox nuts, are a light, crunchy, and surprisingly nutritious snack. They are low in calories but rich in protein and antioxidants, making them an ideal choice for healthy monsoon munching. To prepare, simply dry roast them in a pan on a low flame for about 8-10 minutes until they become crisp. You can then toss them in a teaspoon of ghee with seasonings like black salt, pepper, or your favourite masala mix for extra flavour. They satisfy the craving for something crunchy while being incredibly light on the stomach.
