​​7 high-protein Indian snacks that can be made with minimum or zero oil​

Protein isn’t just for gym goers. It plays a key role in keeping up your energy, repairing muscles, and keeping you fuller for longer. Most adults need around 50 to 60 grams of protein daily, depending on lifestyle and body needs. But getting enough protein can sometimes feel like a challenge, especially if you’re trying to eat light. The good news is that Indian kitchens are full of easy, everyday ingredients that can help you meet your protein goals without any heavy cooking. Here are some simple, wholesome snacks that give your body a steady protein boost with every bite.

Soaked and lightly steamed moong dal makes a fresh, crunchy base for a quick chaat. Toss it with tomatoes, onions, coriander, and lemon juice. Add chaat masala for that perfect finish. One cup of moong dal has roughly 14 grams of protein, making this snack both energising and gut-friendly.

Cut paneer into thick slices, fill with chutney or crushed pepper and eat it like a tiny sandwich. No cooking needed. Paneer is rich and satisfying with around 18 grams of protein per 100 grams, making this a great option for curbing hunger without heaviness.

Boiled black chana mixed with grated carrots, raw mango, and a drizzle of mustard oil creates a tangy and bold bowl. Kala chana offers around 15 grams of protein per cooked cup, plus it’s rich in fibre and keeps you full for longer. Along with protein, it’s packed with fiber, iron, magnesium, and B vitamins—all crucial for a healthy body.

Slice cucumbers, scoop out the middle, and fill with a spiced sattu-lime mix. It’s crunchy, cooling, and very satisfying. Just two tablespoons of sattu powder packs about 7 grams of protein, giving this refreshing snack some real strength.

Soft and fluffy dhokla made from besan and curd is a no-fry classic. The fermentation process also makes it easy on the stomach and good for gut health. One serving (about 2 medium pieces) offers close to 8 grams of protein, with the chickpea flour and fermented curd combo providing the boost.

Blend roasted peanuts, fresh coconut, and jaggery into no-cook laddoos. They’re sweet, rich, and full of good fats and protein. Just a couple of laddoos can give around 6–7 grams of protein, especially if you don’t go light on the peanuts.

Sprouted green gram mixed with chopped onions, lemon, and roasted peanuts is crunchy and cooling. One cup of sprouted moong can offer 12 to 14 grams of protein depending on how long it’s sprouted. It’s a fresh and filling choice for a mid-morning snack.