Healthy Snacks for Weight Management: Curb Cravings with Delicious Choices

Reviewed by: Neisha Arora, Certified Nutrition and Weight Management Advisor | WeighWise Consultancy

In the hustle and bustle of modern life, keeping a healthy weight can pose a significant challenge. Busy schedules, stress, and temptation often lead us to indulge in unhealthy snacks that can sabotage our weight management efforts. However, with a little planning and creativity, you can enjoy delicious snacks that not only satisfy your cravings but also support your weight loss goals. Here are some Indian-inspired healthy snack ideas that will keep you on track and energized throughout the day.

Crunch on Goodness: Roasted Chickpeas for a Savory Snack

Crunchy, protein-packed, and oh-so-satisfying, roasted chickpeas are a nutrionist’s delight! This simple snack offers a healthy alternative to chips or pretzels, keeping you feeling full and energized.

Ingredients:

• 1 can (15 oz) chickpeas, drained and rinsed – about 269 calories
• 1 tablespoon olive oil – about 120 calories
• 1/2 teaspoon ground cumin
• 1/4 teaspoon smoked paprika (or other favourite spices)
• Pinch of cayenne pepper (optional, for a kick)
• Salt and black pepper to taste (minimal calories)

Instructions:

1. Heat a large skillet (preferably cast iron) over medium heat.
2. Pat the chickpeas dry with a clean kitchen towel. For the ultimate crunch, drying the chickpeas thoroughly is key!
3. Add the olive oil to the hot pan and swirl to coat the bottom.
4. Once the oil is shimmering, add the chickpeas and spices. Toss to coat the chickpeas evenly.
5. Cook for 5-7 minutes, stirring frequently to prevent burning. You want the chickpeas to brown evenly on all sides.
6. Reduce heat to low and continue cooking for another 3-5 minutes, or until the chickpeas are golden brown and crispy. Be patient, achieving the perfect crisp takes time!
7. Season with salt and pepper to taste.

Nutritional Breakdown (per 1 cup serving):

• Calories:Approximately 160-180 calories (depending on the amount of olive oil used)
• Protein:10-12 grams
• Fibre:5-6 grams
• Healthy Fats:3-4 grams (from olive oil)
• Bonus:Chickpeas are also a good source of iron, folate, and phosphorus.

Tips for Weight Management:

• Portion control:This recipe makes one serving. Savor each bite and listen to your body’s natural fullness cues.
• Minimize oil:Use a cooking spray for a light, even coat instead of drizzling olive oil.
• Spice it up!:Experiment with different herbs and spices for flavour without added sugar or fat. Consider garlic powder, paprika, smoked paprika, or cayenne pepper.
• Enjoy with moderation:While healthy, roasted chickpeas are still calorie-dense. Savor these snacks guilt-free knowing they contribute to a healthy and balanced eating pattern

Additional Notes:

• You can use dried chickpeas and cook them yourself according to package instructions. However, canned chickpeas are a convenient option.
• For a smoky flavour, try adding a sprinkle of smoked paprika.
• Roasted chickpeas can be stored in an airtight container at room temperature for up to 3 days.

This recipe provides a delicious and nutritious snack to support your weight management goals.

Layer Up Flavour and Nutrition with a Greek Yogurt Parfait!

Greek Yogurt Parfait with Fruit & Nuts is a nutrionist’s dream come true! It is a simple, satisfying, and visually appealing way to incorporate protein, healthy fats, fibre, and essential vitamins into your diet.

Ingredients:

• 1 cup plain Greek yogurt (2% or non-fat) – 150-200 calories, 15-20g protein
• ½ cup fresh berries (blueberries, raspberries, strawberries) – 30-40 calories, 3-4g fibre
• ¼ cup chopped nuts (almonds, walnuts, pecans) – 180-200 calories, 5-6g healthy fats
• 1 tablespoon chia seeds – 45 calories, 5g fibre
• Drizzle of honey (optional) – 21 calories, 5g sugar

Instructions:

1. In a bowl or parfait glass, layer ½ cup of yogurt.
2. Sprinkle with chia seeds and half the chopped nuts.
3. Add all the berries.
4. Top with remaining yogurt and nuts.
5. Drizzle with honey for extra sweetness (optional).

Nutritional Breakdown (per serving):

• Calories:Approximately 300-350 calories (depending on yogurt and nut choices)
• Protein:15-20g (from yogurt)
• Healthy Fats:5-6g (from nuts)
• Fibre:8-9g (from berries and chia seeds)
• Vitamins & Minerals:Berries are packed with vitamins A, C, and K, while nuts offer magnesium, iron, and zinc.

Sprout Chaat: A Refreshing and Nutritious Snack

Looking for a light and flavourful snack that packs a nutritional punch? Look no further than Sprouts Chaat, a vibrant Indian street food dish! It is a certified nutrition advisor’s recommendation as it is loaded with health benefits and keeps you feeling satisfied.

Ingredients:

• 2 cups sprouted moong dal (mung beans) or a mix of sprouted lentils
• 1 small onion, finely chopped
• 1 medium tomato, finely chopped
• 1 green chili, finely chopped (optional)
• 1/4 teaspoon red chili powder
• 1/2 teaspoon chaat masala (a blend of spices)
• 1 tablespoon chopped coriander leaves (cilantro)
• 1 tablespoon lemon juice
• Salt to taste
• Optional toppings: chopped cucumber, chopped pomegranate seeds, sev (fried gram noodles)

Instructions:

1. If using raw sprouts, steam or lightly boil them until tender-crisp. Drain well.
2. In a bowl, combine the sprouts, onion, tomato, green chili (if using), and red chili powder.
3. Toss with chaat masala, coriander leaves, lemon juice, and salt.
4. Garnish with your favourite toppings (cucumber, pomegranate, sev) for added texture and flavour.

Nutritional Powerhouse:

Sprout Chaat is a symphony of health benefits. Sprouts are a fantastic source of plant-based protein, vitamins, and minerals. The vegetables add essential vitamins and fibre, while lemon juice provides a refreshing tang and vitamin C.

Nutritional Breakdown (per serving):

• Calories:Approximately 150-200 calories (depending on added ingredients)
• Protein:8-10 grams (from sprouts)
• Fibre:4-5 grams (from vegetables and sprouts)
• Vitamins:Vitamin C (from lemon), Vitamin A and K (from vegetables)
• Minerals:Sprouts are a good source of iron, folate, and magnesium.

Recommended Read: Sprouts Pulao | An Easy to Prepare and Highly-Nutritious Diet Recipe

Makhana Roast: A Delightful and Nutritious Crunch

Craving a healthy and satisfying snack that’s bursting with flavour? Look no further than Makhana Roast, a delicious treat made with fox nuts! As a certified nutrition and weight management advisor, I recommend this snack for its unique nutritional profile and satisfying crunch, says Neisha Arora | WeighWise Consultancy.

Ingredients:

• 1 cup makhanas (fox nuts)
• 1 teaspoon ghee or coconut oil
• ½ teaspoon ground cumin
• ¼ teaspoon red chili powder (adjust to your spice preference)
• Pinch of turmeric powder
• Salt to taste

Instructions:

1. Heat ghee or coconut oil in a pan over medium heat.
2. Add the makhanas and dry roast them for 5-7 minutes, stirring frequently, until they turn slightly golden brown.
3. Reduce heat to low and add cumin, red chili powder, and turmeric. Toss to coat the makhanas evenly.
4. Season with salt to taste and roast for another 2-3 minutes, or until fragrant.

Nutritional Powerhouse:

Makhanas are a low-calorie and low-fat snack option. They’re surprisingly high in protein and fibre, keeping you feeling fuller for longer. Additionally, they offer essential minerals like magnesium, potassium, and phosphorus.

Nutritional Breakdown (per serving):

• Calories:Approximately 150-170 calories (depending on the fat used)
• Protein:5-6 grams
• Fibre:2-3 grams
• Minerals:Magnesium, potassium, and phosphorus
• Bonus:Makhanas are also a good source of antioxidants.

Power Up Your Day with Whole Grain Dhokla!

Dhokla, a savory steamed cake from Gujarat, India, gets a healthy upgrade with whole grains! As a certified nutrition and weight management advisor, I highly recommend this protein-packed and fibre-rich dish for breakfast, lunch, or a satisfying snack, says Neisha Arora | WeighWise Consultancy.

Ingredients:

• 1 cup whole wheat flour (or a blend of whole wheat and other whole grains like brown rice flour or oat flour)
• ½ cup urad dal (whole black gram lentils), soaked for 4-6 hours
• ½ teaspoon grated ginger
• 1 green chili, chopped (optional)
• Salt to taste
• 1 teaspoon fruit salts (Eno or equivalent)
• For tempering (tadka):
  • 1 tablespoon vegetable oil
  • 1 teaspoon mustard seeds
  • A few curry leaves (optional)
  • Chopped coriander leaves (cilantro) for garnish

Instructions:

1. Grind the soaked urad dal with ginger, green chili (if using), and a little water to form a smooth batter.
2. In a bowl, combine the whole wheat flour and urad dal batter. Add salt and mix well. You want a batter that holds its shape when spooned out, but can still be easily poured. Let it rest for 30 minutes.
3. Grease a steamer tray. Just before steaming, add the fruit salts (Eno) to the batter and gently fold it in.
4. Pour the batter into the greased tray and steam for 15-20 minutes, or until a toothpick inserted comes out clean.
5. While the dhokla steams, prepare the tempering. Heat oil in a small pan. Add mustard seeds and let them splutter. Add curry leaves (if using) and cook for a few seconds.
6. Once cooked, remove the dhokla from the steamer and let it cool slightly. Cut into pieces and pour the hot tempering over it. Garnish with chopped coriander leaves.

Nutritional Powerhouse:

Whole grain dhokla is a complete vegetarian protein source thanks to the urad dal. The whole wheat flour adds valuable fibre for digestion and gut health. It is also a low-fat dish, making it a heart-healthy choice.

Nutritional Breakdown (per serving):

• Calories:Approximately 200-250 calories (depending on the oil used)
• Protein:8-10 grams
• Fibre:4-5 grams (from whole grains)
• Healthy Fats:Minimal fat from the tempering
• Bonus:Dhokla is also a good source of iron and folate.

Fuel Your Adventures with a Mixed Nuts Trail Mix!

Looking for a convenient and portable snack packed with protein, healthy fats, and essential nutrients? Look no further than a homemade Mixed Nuts Trail Mix! As a certified nutrition and weight management advisor, I highly recommend this customizable snack for busy lifestyles and active individuals, says Neisha Arora | WeighWise Consultancy.

Ingredients:

• 1 cup raw nuts (almonds, walnuts, cashews, peanuts, pecans – choose your favourites!)
• ½ cup dried fruit (raisins, cranberries, cherries, chopped dates – opt for unsweetened varieties)
• ¼ cup seeds (pumpkin seeds, sunflower seeds, chia seeds – add variety for extra texture)
• Optional add-ins: (dark chocolate chips, shredded coconut, mini whole-wheat pretzels)

Instructions:

1. In a large bowl, combine your chosen nuts, dried fruit, and seeds.
2. If using any optional add-ins, incorporate them now, ensuring a balanced mix.
3. Toss everything together and store in an airtight container for easy grabbing on the go.

Nutritional Powerhouse:

Mixed Nuts Trail Mix offers a symphony of health benefits. Nuts provide protein and healthy fats, keeping you energized and feeling fuller for longer. Dried fruit adds essential vitamins, minerals, and a touch of sweetness. Seeds contribute additional fibre and healthy fats.

Nutritional Breakdown (per ¼ cup serving):

• Calories:Approximately 150-200 calories (depending on ingredients)
• Protein:5-7 grams (from nuts)
• Healthy Fats:5-8 grams (from nuts and seeds)
• Fibre:2-3 grams (from nuts, seeds, and dried fruit)
• Vitamins & Minerals:Trail mix offers a variety of vitamins and minerals depending on your chosen ingredients. Dried fruits are rich in vitamins A, C, and K, while nuts and seeds offer magnesium, iron, and zinc.

Please Note: The calorie counts provided are estimates based on standard serving sizes and common ingredient brands. The actual calorie content of each recipe can vary depending on several factors, including:

• Ingredient variations:Different brands of ingredients can have slightly different calorie counts.
• Portion sizes:How much you eat of each dish will obviously affect the total calorie intake.
• Cooking methods:Some methods, like frying, may add additional calories compared to baking or grilling.
• Precision of measurements:Even small variations in measuring ingredients can impact the final calorie count.

For the most accurate calorie count, you can use a nutrition calculator that allows you to input the specific brands and quantities of ingredients you used in your recipe.