It’s that time again, post-lunch, pre-dinner, when your brain checks out and your stomach starts whispering, “Snack time?” Your head feels heavy, your neck stiff, and your focus? Gone.
And what do most of us reach for? Chips, biscuits, or maybe a “just one” chocolate bar that turns into five. But here’s the truth: that afternoon slump isn’t always about mental burnout—it’s often your body asking for the right kind of fuel.
What if, instead of reaching for junk, you picked a snack that woke you up and helped you lose weight, too? Sounds dreamy, but it’s real. With the right evening snack recipes for weight loss, you can boost your metabolism, avoid that energy crash, and even feel lighter and better by bedtime.
So, let’s skip the guilt and explore 13 easy, tasty, and weight-loss-friendly snack recipes your body (and taste buds) will thank you for.
Table of Contents
- 13 Best Evening Snacks Recipes for Weight Loss
- 4 Benefits of Having Evening Snacks for Weight Loss
- Dietitian’s Recommendation
- The Final Say
- FAQs
- References
13 Best Evening Snacks Recipes For Weight Loss
Here are 13 healthy evening snacks for weight loss, each with full ingredients and detailed instructions:
1. Hummus With Carrot Sticks
This classic Mediterranean snack is packed with protein and fibre, making it ideal for those seeking healthy evening snacks for weight loss. It's creamy, delicious, and perfect for dipping crunchy veggies.
Ingredients:
- Boiled chickpeas – 1 cup
- Tahini or sesame paste – 1 tbsp
- Garlic – 1 clove
- Lemon juice – 1 tbsp
- Salt – to taste
- Olive oil – 1 tbsp
Instructions:
- Add chickpeas, tahini, garlic, lemon juice, salt, and olive oil to a blender.
- Blend into a smooth, thick paste.
- Adjust seasoning as per taste.
- Serve chilled with carrot or cucumber sticks for a refreshing, filling snack.
2. Sweet Potato Chaat
Sweet potatoes are rich in complex carbs and fibre, which keep you full longer. This tangy chaat is one of the best low-calorie evening snack ideas for weight loss.
Ingredients:
- Boiled sweet potato (cubed) – 1 medium
- Chaat masala – ½ tsp
- Lemon juice – 1 tsp
- Fresh coriander – 1 tbsp (chopped)
Instructions:
- In a bowl, add sweet potato cubes and sprinkle chaat masala.
- Drizzle lemon juice and mix well.
- Garnish with fresh coriander.
- Serve warm or cold as per your preference.
3. Bajra Khakhra
Bajra is rich in fibre and iron, making this khakhra a great option among evening snacks for weight loss. It's crunchy, satisfying, and keeps hunger pangs away.
Ingredients:
- Bajra flour – ½ cup (kneaded into dough)
- Salt – to taste
- Ajwain – ½ tsp
Instructions:
- Roll the dough into thin discs using a rolling pin.
- Heat a tawa and cook each disc on a low flame until crisp and golden.
- Press gently with a spatula for even roasting.
- Store in an airtight container for a quick grab snack.
4. Fruit Chaat
This refreshing fruit mix is loaded with vitamins and fibre. Naturally sweet and low in calories, it’s one of the easiest evening snacks for weight loss.
Ingredients:
- Apple – ½ (chopped)
- Papaya – ½ cup (cubed)
- Guava – ½ (chopped)
- Pomegranate – 2 tbsp
- Lemon juice – 1 tsp
- Chaat masala – ½ tsp
Instructions:
- Combine all chopped fruits in a bowl.
- Sprinkle chaat masala and drizzle lemon juice.
- Toss gently to coat the fruits evenly.
- Serve fresh to retain maximum nutrients.
5. Boiled Corn With Herbs
Corn is naturally sweet and satisfying. When paired with herbs, this becomes one of the most enjoyable evening snacks for weight loss that also supports digestion.
Ingredients:
- Boiled corn kernels – 1 cup
- Salt – to taste
- Lemon juice – 1 tsp
- Mixed herbs – 1 tsp (oregano, thyme, basil)
Instructions:
- Add the corn kernels to a bowl.
- Sprinkle salt and mixed herbs.
- Squeeze lemon juice over the mixture.
- Mix well and serve warm or chilled.
6. Quinoa Veg Bowl
Quinoa is a complete protein and helps with weight management. This wholesome bowl is one of the most nutrient-dense evening snacks for weight loss.
Ingredients:
- Cooked quinoa – ½ cup
- Boiled broccoli – ¼ cup
- Boiled green peas – 2 tbsp
- Boiled beans – 2 tbsp
- Salt – to taste
- Olive oil – 1 tsp
- Lemon juice – 1 tsp
Instructions:
- In a large bowl, combine quinoa and vegetables.
- Add salt, olive oil, and lemon juice.
- Toss everything together until well mixed.
- Serve warm for comfort or chilled for freshness.
Also Read: Easy 5-Minute Indian Snacks Recipes To Make At Home
7. Cottage Cheese Cubes With Herbs
High in protein and low in carbs, paneer is perfect for building muscle. These herb-seasoned cubes are protein-rich evening snacks for weight loss.
Ingredients:
- Paneer cubes – ½ cup
- Black pepper – ¼ tsp
- Oregano – ¼ tsp
- Salt – to taste
Instructions:
- Heat a non-stick pan and add paneer cubes.
- Sauté for 2–3 minutes until lightly golden.
- Sprinkle herbs and seasonings over the cubes.
- Serve hot with a toothpick for easy snacking.
8. Egg White Wrap
Egg whites are packed with protein and low in calories. This wrap is a filling and energising choice among evening snacks for weight loss.
Ingredients:
- Egg whites – 2
- Chopped spinach – ¼ cup
- Chopped onion – 2 tbsp
- Chopped tomato – 1 tbsp
- Olive oil – 1 tsp
- Salt and black pepper – to taste
Instructions:
- Heat oil in a non-stick pan and sauté onions and tomatoes.
- Add spinach and cook until wilted.
- Beat egg whites with salt and pepper, pour over veggies.
- Cook both sides and fold into a wrap. Serve warm.
9. Spiced Buttermilk With Roasted Chana
This cooling drink and crunchy snack combo is light yet satiating. Among evening snacks for weight loss, it's great for digestion and calorie control.
Ingredients:
- Curd – 1 cup
- Water – 1 cup
- Roasted chana – 1 handful
- Salt – to taste
- Cumin powder – ½ tsp
- Mint leaves – 4–5
Instructions:
- Blend curd, water, salt, cumin, and mint into smooth buttermilk.
- Chill and serve in a glass.
- Pair with a small bowl of roasted chana.
- Enjoy this guilt-free, hydrating snack any evening.
10. Cabbage & Carrot Stir-Fry
This fibre-rich stir-fry is ideal for curbing evening hunger. Among cooked evening snacks for weight loss, this one stands out for being light and satisfying.
Ingredients:
- Shredded cabbage – ½ cup
- Grated carrot – ¼ cup
- Olive oil – 1 tsp
- Mustard seeds – ½ tsp
- Turmeric – ¼ tsp
- Salt – to taste
Instructions:
- Heat olive oil in a pan and add mustard seeds.
- Once they splutter, add cabbage and carrot.
- Sprinkle turmeric and salt, and stir well.
- Sauté for 4–5 minutes and serve hot.
11. Almond Flour Crackers
Crunchy and gluten-free, these crackers are low in carbs and rich in healthy fats. They make excellent guilt-free evening snacks for weight loss.
Ingredients:
- Almond flour – ½ cup
- Flax seeds – 1 tbsp
- Olive oil – 1 tsp
- Mixed herbs – ½ tsp
- Salt – to taste
Instructions:
- Mix all ingredients into a dough.
- Roll out between parchment paper and cut into squares.
- Bake at 180°C for 10–12 minutes until golden.
- Let cool before serving for maximum crispiness.
12. Pumpkin Soup
Low in calories and high in vitamins, pumpkin soup is warm and comforting. It's one of the most soothing evening snacks for weight loss.
Ingredients:
- Pumpkin (cubed) – 1 cup
- Garlic – 1 clove
- Ginger – ½ inch
- Water – 1 cup
- Salt and pepper – to taste
- Fresh coriander – 1 tsp (chopped)
Instructions:
- Boil pumpkin cubes with garlic and ginger.
- Blend to a smooth puree and return to the pot.
- Add water, salt, and pepper; simmer for 5 minutes.
- Garnish with coriander and serve warm.
13. Avocado Cucumber Rolls
Light, cooling, and packed with good fats, these rolls are hydrating evening snacks for weight loss. Perfect for hot days or quick bites.
Ingredients:
- Avocado – ½ (mashed)
- Cucumber – 1 (sliced thin)
- Salt – a pinch
- Chilli flakes – ¼ tsp
Instructions:
- Lay out thin cucumber slices on a flat surface.
- Spread mashed avocado over each slice.
- Sprinkle with salt and chilli flakes.
- Roll up tightly and secure with a toothpick if needed.
Also Read: 14 Easy, Healthy Breakfast Ideas That Are Perfect For Busy Mornings
4 Benefits of Having Evening Snacks for Weight Loss
After learning about these delicious recipes, let’s check out the benefits of having evening snacks for weight loss:
1. Controls Cravings & Prevents Overeating
Evening snacks help curb late-night cravings and reduce the tendency to overeat during dinner. When you stay too hungry for long periods, your body craves high-calorie foods, often leading to poor choices. A healthy, well-timed snack keeps hunger in check and prevents binge-eating. It stabilises blood sugar and promotes mindful eating, which is essential for sustainable weight loss without feeling deprived or starving yourself throughout the day.
2. Boosts Metabolism & Energy Levels
Having a light, nutrient-rich snack in the evening keeps your metabolism active and prevents the sluggishness that often comes from long meal gaps. It provides your body with the energy needed to power through the day and remain awake without relying on sweet snacks. Smart snacking supports better calorie burn and gives your body the fuel it needs to continue functioning efficiently, which can contribute positively to your overall weight management goals.
3. Maintains Muscle Mass with Protein
Including protein-rich evening snacks like boiled eggs, Greek yoghurt, or sprouts helps preserve lean muscle mass, especially when paired with exercise. Muscle tissue burns more calories at rest than fat, so preserving it is key during weight loss. Protein also keeps you full longer, reducing the need for calorie-dense foods later. Consuming the right nutrients during snack time can improve recovery, build muscle, and enhance fat loss without compromising strength or fitness.
4. Supports Better Blood Sugar Balance
Healthy evening snacks that include fibre and protein help regulate blood sugar levels, reducing the likelihood of spikes and crashes. This balance minimises insulin-related fat storage and helps curb cravings for sweets or processed foods. Consistent blood sugar levels throughout the day improve mood, focus, and energy, making it easier to stick to a weight loss routine. Controlled blood sugar also plays a crucial role in reducing the risk of diabetes and metabolic disorders.
Also Read: Top 13 Pomegranate Benefits for the Skin + 5 DIY Home Remedies For Tan, Pigmentation, Acne And More!
Dietitian’s Recommendation
As a dietitian, I recommend including balanced evening snacks in your weight loss plan to curb hunger, boost metabolism, and prevent late-night overeating. Choose snacks rich in protein and fibre—like sprouts chaat, Greek yoghurt with seeds, or roasted makhana—to keep you full without excess calories. Avoid processed foods and sugary treats that spike blood sugar. Smart snacking not only supports weight management but also stabilises energy levels, enhances digestion, and maintains muscle mass.
Dt. Akshata Gandevikar
The Final Say
Weight loss isn’t just about skipping meals especially during your energy dip hours. These evening snacks recipes for weight loss aren’t just tasty; they help balance blood sugar, beat cravings, and support digestion. You’ll stay full, focused, and feel-good, not sluggish and stuffed. So next time that 4 p.m. slump hits, listen to your body and fuel it right. With these simple snacks, you're not just beating the blahs—you're inching closer to your health goals, one bite at a time. Ready to snack smarter? Let's go!
FAQs
1. Can evening snacks help with weight loss?
Yes! Properly chosen evening snacks help control cravings, maintain blood sugar balance, and prevent overeating at dinner. When you include high-protein, low-carb snacks like boiled eggs or sprouts, they keep you satisfied and support metabolism, making it easier to stick to your weight loss goals without feeling deprived.
2. Are fruits good evening snacks for weight loss?
Yes, fruits like apples, berries, and grapefruit are excellent evening snack choices for weight loss. They are low in calories, high in fibre, and packed with vitamins and antioxidants. Pairing fruit with a source of protein, such as Greek yoghurt or a handful of nuts, can help keep you fuller longer and prevent late-night cravings.
3. Can I have nuts as an evening snack for weight loss?
Yes, nuts like almonds, walnuts, or pistachios make excellent evening snacks for weight loss when consumed in moderation. They are rich in healthy fats, protein, and fiber, which help keep you full and curb cravings. Stick to a small handful (about 10-12 nuts) to avoid consuming excess calories.
4. Are protein bars a good evening snack option?
Protein bars can be a good evening snack if they are low in added sugars and contain high-quality protein sources. Look for bars with 100-200 calories, less than 5g of sugar, and 10 g+ of protein. Homemade bars or natural options can be more beneficial than highly processed ones, supporting weight loss effectively.
5. Can I have a smoothie as an evening snack for weight loss?
Yes, smoothies can be a healthy evening snack if made with nutrient-dense ingredients. Blend fruits like berries, a handful of spinach, Greek yoghurt, and a scoop of protein powder or seeds for added fibre and protein.
References
- https://www.eatingwell.com/gallery/7912951/delicious-easy-snack-recipes-for-weight-loss/
- https://vlcc.com/blogs/weight-loss/healthy-indian-evening-snacks-for-weight-loss
- https://www.steadfastnutrition.in/blogs/news/21-healthy-snacks-for-weight-loss?srsltid=AfmBOoqzkIabDYE_OCxsnMgGaZzCxXmhUL8JWbHdxVGvqVPLC0UiLQGp
- https://myhealthytreat.in/blogs/blog/healthy-evening-snacks-for-weight-loss?srsltid=AfmBOor-m6_4X8oF-Mf7R1yZSJiA6BxKOVDwYAz5c12Irz__ym33IMut
- https://www.milletmaagicmeal.in/blogs/blogs/healthy-indian-snacks-for-weight-loss?srsltid=AfmBOop8tibl98jwq3A6dUQNNNj5BMw-55yTGo2Lxn9cl8wvOqKel2un
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