Most diets are not ruined by meals. They are ruined between meals: the 4 pm biscuit packet, the namkeen during a late call, the handful of something while dinner cooks. A typical Indian snack is mostly refined flour, oil and sugar, with almost no protein. Swap it for a snack with protein and the hunger actually goes away.
Quick answer
The best low-calorie, high-protein snacks give at least 8 to 10 g of protein for under 200 calories. Good options include sliced chicken breast, boiled eggs, hung curd, roasted chana, sprouts chaat, paneer cubes and buttermilk with a handful of peanuts.
What counts as a good snack
Use this simple test: about 10 g of protein per 100 to 150 calories. Compare two common choices:
| Snack | Calories | Protein |
| 4 cream biscuits | ~200 | 2 g |
| 2 boiled eggs | ~143 | 12 g |
Same calories, six times the protein, and the eggs keep you full for hours.
20 snacks to rotate
No-cook (grab and go)
| Snack | Serving | Calories | Protein |
| Sliced chicken breast | 75 g | ~135 | 16 g |
| Boiled eggs | 2 | ~143 | 12 g |
| Hung curd with cucumber | 150 g | ~100 | 14 g |
| Roasted chana | 30 g | ~110 | 6 g |
| Paneer cubes with chaat masala | 60 g | ~160 | 11 g |
| Buttermilk and peanuts | 1 glass + 15 g | ~125 | 7 g |
| Low-fat milk | 250 ml | ~105 | 8 g |
Five-minute snacks
| Snack | Serving | Calories | Protein |
| Sprouts chaat | 1 cup | ~100 | 8 g |
| Egg white bhurji | 4 whites | ~80 | 14 g |
| Chicken lettuce cups | 60 g chicken | ~120 | 14 g |
| Chana chaat | 1 small bowl | ~150 | 8 g |
| Masala omelette | 2 eggs | ~170 | 12 g |
| Hung curd dip with carrot sticks | 1 bowl | ~90 | 8 g |
| Tofu cubes, pan-tossed | 100 g | ~145 | 15 g |
Slightly more filling
| Snack | Serving | Calories | Protein |
| Chicken and cucumber sandwich (1 slice, open) | 50 g chicken | ~170 | 14 g |
| Besan chilla | 1 medium | ~120 | 7 g |
| Moong dal chilla | 1 medium | ~130 | 8 g |
| Greek yogurt with berries | 150 g | ~120 | 13 g |
| Seared salmon slices | 60 g | ~125 | 12 g |
| Edamame | 100 g | ~120 | 11 g |
Values are approximate.
Snack strategy by situation
- At the office: Keep roasted chana in your drawer and a box of sliced chicken or boiled eggs in the fridge.
- After a workout: Chicken, eggs or hung curd give you protein without waiting for dinner.
- Late at night: A glass of milk or a small bowl of curd is gentler than anything fried.
- While travelling: Roasted chana, peanuts and boiled eggs travel well.
Three mistakes to avoid
- “Healthy” packaged bars. Many protein bars have as much sugar as a chocolate bar. Check the label.
- Snacking when you’re actually thirsty. Drink a glass of water first and wait ten minutes.
- Eating from the packet. Portion the snack into a bowl.
FAQs
How many snacks should I eat a day? One or two is enough for most people. Snacks are there to bridge long gaps between meals.
Is fruit a good snack for weight loss? Yes, but it has little protein. Pair it with curd or a few nuts.
Are nuts a low-calorie snack? No. Nuts are healthy but calorie-dense. Keep to a small handful, about 15 to 20 g.
The easiest protein snack in the fridge
Cook one pack of Everyday Chicken Breast and slice it. That’s 32 g of protein, split into two ready snacks for the day. For a change, lightly sear a few slices of Pre-Sliced Salmon.
