Do your evening hunger pangs often lead you to unhealthy snacking options? If so, with some planning, you can enjoy nutritious recipes for evening snacks that cater to Indian taste buds and satisfy your cravings without compromising your health goals. These healthy recipes for evening snacks offer essential protein, dietary fibre, vitamins, and minerals, which increase energy and support wellness even during late work hours.
But what are the wholesome recipes for evening snacks for Indians that can effectively manage hunger and prevent unhealthy cravings? This blog explores ten healthy vegetarian snack options and five light snack varieties that are quick and easy to prepare. Let's begin!
Table Of Contents
1. 10 Veg Recipes For Evening Snacks
2. 5 Light Recipes For Evening Snacks For Indians
3. The Final Say
4. FAQs
5. References
10 Veg Recipes For Evening Snacks
Consider these nutritious vegetarian recipes for evening snacks that cater to diverse dietary and taste needs:
1. Vegetable Spring Rolls
This nutritious snack includes seasonal colourful vegetables, offering various vitamins, minerals, and dietary fibre. The crisp, golden-brown exterior shade gives way to a flavorful filling that is satisfying and very healthy. These rolls are one of the healthy Indian snacks that are low in calories and high in antioxidants, making them a suitable choice for a guilt-free treat.
Ingredients:
- Rice paper wrappers- 10-12
- Carrots, grated - 1 cup
- Cabbage, shredded - 1 cup
- Bell peppers, chopped - 1 cup
- Spring onions, chopped - 1/2 cup
- Soy sauce - 2 tablespoons
- Rice vinegar - 1 tablespoon
- Sesame oil - 1 teaspoon
- Salt and pepper to taste
Steps To Make This Recipe For Evening Snack:
1. In a bowl, mix all the fresh vegetables, soy sauce, rice vinegar, sesame oil, salt, and pepper. Mix well.
2. Soak a rice paper wrapper in warm water for a minute until it becomes pliable.
3. Place a spoonful of the vegetable filling in the centre of the wrapper.
4. Fold the sides of the wrapper properly over the filling, then roll it up tightly.
5. Fry the spring rolls in hot oil until golden brown or bake them in an oven at 400°F (200°C) for 10-12 minutes.
6. Serve hot with your favourite wrap dipping sauce.
2. Cauliflower Nuggets
These cauliflower nuggets are a healthier alternative to traditional chicken nuggets. They are low in carbohydrates and calories, making them good for Weight Watchers. Cauliflower is a good fiber, vitamin C, and potassium source. These nuggets are also gluten-free and dairy-free, making them suitable for various dietary restrictions.
Ingredients:
- Cauliflower florets - 1 head
- Breadcrumbs - 1 cup
- Parmesan cheese, grated - 1/2 cup
- Garlic powder - 1 teaspoon
- Onion powder - 1 teaspoon
- Paprika - 1/2 teaspoon
- Salt and pepper to taste
- Egg, beaten - 1
Steps To Make This Recipe For Evening Snack:
1. Cut the cauliflower into small florets.
2. Combine breadcrumbs, Parmesan cheese, garlic powder, onion powder, paprika, healthy salt, and pepper in a shallow dish.
3. Dip the cauliflower florets into the beaten egg, then coat them properly with the breadcrumb mixture.
4. Bake the coated cauliflower florets in a oven at 400°F (200°C) for nearly 20-25 minutes or until golden brown and crispy.
5. Serve hot with your favourite dipping sauce.
3. Rice Cakes With Guacamole
Fresh rice cakes with guacamole are wholesome and healthy snacks for kids and teenagers. They offer healthy carbohydrates, while avocados are packed with healthy fats, fibre, and potassium. This snack is also a great source of all minerals and vitamins, making it a healthy and satisfying choice.
Ingredients:
- Rice cakes - 4
- Avocado, ripe - 1
- Lime juice - 1 tablespoon
- Salt and pepper to taste
- Red pepper flakes (optional)
Steps To Make This Recipe For Evening Snack:
1. In a bowl, mash the fresh avocado with a fork. Add lime juice, healthy salt, pepper, and red pepper flakes (if desired). Mix well.
2. Spread a generous amount of guacamole on each rice cake.
3. Serve the prepared rice cakes immediately.
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4. Broken Wheat Coconut Porridge
This wheat porridge is a warm and comforting evening snack. Broken wheat is a good fiber, protein, and complex carbohydrates source. Coconut milk adds a creamy texture plus a tropical flavour, offering various nutrients making it highly nutritious.
Ingredients:
- Broken wheat - 1/2 cup
- Coconut milk - 1 cup
- Water - 1 cup
- Cardamom pods, crushed - 2
- Jaggery or brown sugar - 1 tablespoon
- Raisins and nuts (optional)
Steps To Make This Recipe For Evening Snack:
1. Combine broken wheat, coconut milk, water, and cardamom pods in a saucepan.
2. Bring to a boil, then slowly reduce heat slightly and simmer until the broken wheat is cooked and the porridge is thick.
3. Add jaggery or brown sugar to taste. Garnish.
4. Serve hot with your favourite raisins, nuts, or a sprinkle of cinnamon.
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5. Methi Moong Dal Dhokla
Methi (fenugreek) leaves offer iron, fibre, and vitamins, aiding digestion and blood sugar control. Moong dal, a protein-rich legume, is a good source of folate and other essential nutrients. Steaming the dhokla makes it a light, low-calorie snack, perfect for Weight Watchers.
Ingredients:
- Green gram (moong dal) - 1 cup
- Fenugreek leaves (methi leaves) - 1/2 cup
- Besan (gram flour) - 1/4 cup
- Ginger-green chilli paste - 1 teaspoon
- Baking soda - 1/2 teaspoon
- Lemon juice - 1 tablespoon
- Salt to taste
- Water as needed
- Oil for greasing
Steps To Make This Recipe For Evening Snack:
1. Soak the taken moong dal in water for 2-3 hours.
2. Drain the moong dal and grind it into a smooth paste with fenugreek leaves, besan, ginger-green chilli paste, baking soda, lemon juice, and salt.
3. Add water as needed to make a smooth batter.
4. Pour the batter onto the steamer plate and steam for nearly 15-20 minutes, or until a toothpick inserted comes clean.
5. Heat oil and add mustard seeds, cumin seeds, and curry leaves. Pour this tempering over the steamed dhokla.
6. Let the dhokla cool before cutting it into squares. Serve with sweet and sour chutney.
Also Read: 20 Healthy Dinner Ideas With The Best Food Choices & Tips To Eat!
6. Bajra Palak Pancake
Bajra, a millet, is a good source of fibre, protein, and all minerals like iron and magnesium. Spinach, rich in iron and antioxidants, adds a burst of green goodness. These pancakes are gluten-free and low in calories, making them a satisfying choice.
Ingredients:
- Bajra flour - 1 cup
- Spinach, pureed - 1/2 cup
- Yoghurt - 1/4 cup
- Water - as needed
- Salt to taste
- Oil for cooking
Steps To Make This Recipe For Evening Snack:
1. In a bowl, combine bajra flour, spinach puree, yoghurt, water, and salt. Mix well to form a smooth batter.
2. Heat a griddle or non-stick pan over medium heat.
3. Pour a batter onto the clean, hot skillet. Cook until golden brown on both sides.
4. Serve hot with your favourite chutney or sauce.
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7. Roasted Garlic And Zucchini Soup
This garlic and zucchini soup is comforting and flavorful. Garlic is known for its antimicrobial plus anti-inflammatory properties. Zucchini is a low-calorie vegetable rich in vitamins and minerals. This soup is a great way to warm up on a cold day and nourish your body.
Ingredients:
- Zucchini, diced - 2 cups
- Garlic cloves, roasted - 4-5
- Vegetable broth - 4 cups
- Olive oil - 2 tablespoons
- Salt and pepper to taste
- Fresh basil, chopped - 1/4 cup
Steps To Make This Recipe For Evening Snack:
1. Heat olive oil over medium heat. Add the roasted garlic and sauté for a few minutes.
2. Add the diced zucchini to the pot and sauté until softened.
3. Pour the vegetable broth and boil for nearly 15-20 minutes or until the zucchini is tender.
4. Use an immersion blender to properly blend the soup until smooth.
5. Season the soup with healthy salt and pepper to taste. Garnish with fresh basil and serve hot.
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8. Green Sprouts Mint Uttapam
This sprouts mint uttapam is a wholesome snack. Sprouts offer protein, fibre, folate, iron, and vitamin C. They aid in digestion, boost immunity, and promote wellness. Mint, a refreshing herb, relieves bloating and imparts a fresh flavour to the uttapam. This combination makes it a delicious, quick meal.
Ingredients:
- Dosa batter - 1 cup
- Green sprouts, chopped - 1/2 cup
- Mint leaves, chopped - 1/4 cup
- Red chilli pepper, chopped (optional) - 1
- Oil for cooking
Steps To Make This Recipe For Evening Snack:
1. Add the green sprouts, mint leaves, and red chilli pepper to the dosa batter. Mix well.
2. Heat a griddle or non-stick pan over medium heat. Pour the batter onto the griddle. Spread the batter into a round shape.
3. Cook until the bottom is golden brown, then flip and cook the other side until golden brown.
4. Serve hot with your favourite chutney or sambar.
9. Roasted Veggies Rainbow Salad
This colourful and nutritious salad is full of vitamins A, C, K, folate, potassium, fibre, and antioxidants. Roasting the vegetables brings out their natural taste and enhances their flavour. This salad is a great way to get your daily dose of vegetables.
Ingredients:
- Assorted vegetables (e.g., bell peppers, zucchini, carrots, broccoli) - 1 cup each
- Olive oil - 2 tablespoons
- Balsamic vinegar - 1 tablespoon
- Salt and pepper to taste
- Fresh herbs (e.g., basil, parsley) for garnish
Steps To Make This Recipe For Evening Snack:
1. Cut the vegetables into bite-sized pieces.
2. Toss the vegetables with healthy olive oil, salt, and pepper.
3. Spread them on a clean baking sheet and roast in the oven for nearly 20-25 minutes or until tender and slightly browned.
4. Whisk together balsamic vinegar and olive oil in a small bowl.
5. Place the roasted vegetables in a bowl.
6. Drizzle with the balsamic vinaigrette and toss to coat. Garnish with fresh herbs.
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10. Tomato Basil Tortilla
This tortilla is a quick and easy snack packed with lycopene-rich tomatoes and aromatic basil. Tomatoes are a great source of antioxidants and vitamin C, while basil adds flavour and numerous health benefits. This snack is a perfect option for a light and healthy meal.
Ingredients:
- Whole-wheat tortilla - 1
- Tomato, sliced - 1
- Fresh basil leaves, chopped - 1/4 cup
- Mozzarella cheese, grated - 1/4 cup
- Olive oil - 1 teaspoon
Steps To Make This Recipe For Evening Snack:
1. Preheat your oven to 400°F (200°C) and place the tortilla on a baking sheet.
2. Top the tortilla with sliced tomatoes, chopped basil, and grated mozzarella cheese.
3. Drizzle olive oil over the toppings and bake in the oven for 5-7 minutes or until the cheese is melted and bubbly.
4. Then, serve this evening snack hot.
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Also Read: 14 Easy, Healthy Breakfast Ideas That Are Perfect For Busy Mornings
5 Light Recipes For Evening Snacks For Indians
Try these nutritious, light and healthy recipes for evening snacks for Indians:
1. Sprouted Moong Chaat
The combination of vegetables and lemon juice in this chaat aids digestion and boosts immunity. The protein in sprouted moong beans helps in muscle repair and growth, while the dietary fibre promotes satiety. The vegetables provide vitamin C, potassium, and iron. The antioxidants in the lemon juice help overcome oxidative stress.
Ingredients:
- Sprouted moong beans - 1 cup
- Onion - 1, finely chopped
- Tomato - 1, finely chopped
- Cucumber - 1/2, diced
- Green chilli - 1 finely chopped
- Coriander leaves - 1/2 cup, chopped
- Lemon juice - 1 tbsp
- Chaat masala - 1 tsp
- Black salt - 1/2 tsp
Steps To Make This Recipe For Evening Snack:
1. Boil the sprouted moong beans in water until they are tender-crisp, about 5-7 minutes.
2. Drain the water completely and let the sprouts cool down.
3. Finely chop the onion, tomato, cucumber, coriander and green chilli.
4. Combine the cooled sprouted moong beans in a large bowl with the chopped ingredients.
5. Add lemon juice, chaat masala, and black salt to the mixture.
6. Toss well and immediately serve the sprouted moong chaat while it's fresh and flavorful.
2. Vegetable Poha
Poha, a light and easily digestible form of rice, is a great source of carbohydrates. The addition of vegetables makes it a healthy snack. The carbohydrates in poha provide a quick energy boost, while the fibre content helps lower cholesterol levels. Vegetable vegetables like potatoes, peas, and carrots provide essential minerals and fibre.
Ingredients:
- Poha (flattened rice) - 1 cup
- Potatoes - 2, boiled and mashed
- Peas - 1/2 cup, boiled
- Carrots - 1, grated
- Green chilli - 1 finely chopped
- Mustard seeds - 1 tsp
- Cumin seeds - 1 tsp
- Curry leaves - A few
- Turmeric powder - 1/4 tsp
- Red chilli powder - 1/2 tsp
- Salt to taste
- Oil - 2 tbsp
Steps To Make This Recipe For Evening Snack:
1. Heat oil in a clean pan.
2. Add mustard seeds, cumin seeds, and curry leaves. Let them splutter.
3. Add green chilli and sauté for a few seconds.
4. Add turmeric and red chilli powder.
5. Then add the poha and mix well.
6. Add the boiled potatoes, peas, and carrots. Mix well and season with salt.
7. Cook for 2-3 minutes or until the poha is crisp.
8. Serve the vegetable poha hot, garnished with fresh coriander leaves if desired.
3. Quinoa Upma
It is a complete protein, providing all nine amino acids, making it a great option for vegetarians and vegans. The vegetables add fibre that aids in digestion and promotes satiety, while essential vitamins and minerals make it a wholesome meal. Also, quinoa is a gluten-free grain, making it suitable for people with celiac disease or gluten sensitivity.
Ingredients:
- Quinoa - 1 cup
- Vegetables (carrots, peas, beans) - 1 cup, chopped
- Mustard seeds - 1 tsp
- Cumin seeds - 1 tsp
- Curry leaves - A few
- Green chilli - 1, finely chopped
- Turmeric powder - 1/4 tsp
- Red chilli powder - 1/2 tsp
- Salt to taste
- Oil - 2 tbsp
Steps To Make This Recipe For Evening Snack:
1. Rinse the quinoa properly under running water to remove any excess starch.
2. In a pot, add the rinsed quinoa and 2 cups of water.
3. Bring the water to a boil, then reduce heat to low and simmer for nearly 15-20 minutes or until the water is absorbed.
4. Heat oil over medium heat; add mustard seeds and let them splutter.
5. Add cumin seeds and curry leaves, and let them sizzle for a few seconds.
6. Add the finely chopped green chilli and sauté for a few more seconds.
7. Add the cooked quinoa and mixed vegetables to the tempered spices.
8. Season with turmeric powder, red chilli powder, and salt. Mix well to combine all the ingredients.
9. Cook the upma for 2-3 minutes until the vegetables are heated through and the flavours are well-combined.
10. Serve the hot quinoa upma immediately.
Also Read: Indulge In These 4 Power-Packed 40-gram Protein Meals
4. Baked Feta Chickpeas
Baking chickpeas with feta cheese, a good calcium source for healthy bones, teeth, and protein, makes it a nutritious snack. This dish is also low in calories and high in fibre, making it suitable for weight loss. The protein in chickpeas helps in muscle repair and growth, while the fibre aids in satiety. Also, the fibre and unsaturated fats in chickpeas help lower cholesterol levels.
Ingredients:
- Chickpeas - 1 can, drained and rinsed
- Feta cheese - 1/2 cup, crumbled
- Olive oil - 2 tbsp
- Dried oregano - 1 tsp
- Dried thyme - 1 tsp
- Red pepper flakes - 1/4 tsp
- Salt and pepper to taste
Steps To Make This Recipe For Evening Snack:
1. Set your taken oven to 400°F (200°C).
2. Combine the drained and rinsed chickpeas in a large bowl with olive oil, oregano, thyme, red pepper flakes, salt, and pepper. Toss well to coat evenly.
3. Spread the seasoned chickpeas in a single layer with parchment paper.
4. Crumble the feta cheese evenly over the chickpeas.
5. Place the baking sheet in the oven and bake for 20-25 minutes until the chickpeas are crispy and the feta cheese is melted and bubbly.
5. Oats Dosa
This dosa is a healthier alternative to traditional rice flour dosa, making it one of the best weight loss oats recipes. It is a good source of complex carbohydrates and fibre, maintaining blood sugar and promoting digestion. The fibre in oats helps lower cholesterol levels. Oats offer vitamins, minerals, and antioxidants and have a low glycemic index and stable blood sugar levels.
Ingredients:
- Oats - 1 cup, ground into a fine powder
- Rice flour - 1/4 cup
- Water - As needed
- Salt to taste
Steps To Make This Recipe For Evening Snack:
1. Combine the ground oats, rice flour, and salt in a bowl.
2. Initially add water while stirring to form a smooth, slightly thick batter.
3. Pour a ladleful of batter and spread it evenly to form a thin, round dosa.
4. Cook until the edges turn slightly golden brown and the dosa is set.
5. Serve hot with your favourite chutney or sambar.
Also Read: Delicious And Nutritious: Healthy Meal Ideas For Effective Weight Loss
The Final Say
All in all, light and healthy recipes for evening snacks offer different flavours and nutritional benefits. These allow you to enjoy satisfying snacks for your health goals. Remember to choose fresh, seasonal ingredients and portion control for a balanced meal. Also, add these snacks to a personalised meal plan that includes lean proteins and whole grains. That’s all. Now, give these healthy evening snacks a quick try!
FAQs
1. What are the best evening snacks for kids?
Healthy evening snacks for kids include apples, bananas, and berries; vegetables like carrot sticks with hummus or cucumber slices; whole-grain toast with avocado or peanut butter; yoghurt parfaits with granola; air-popped popcorn; and trail mix with dried fruits. These snacks provide all nutrients and keep kids energised.
2. What is a good evening snack for weight loss?
For a weight-loss-friendly evening snack, consider Greek yoghurt with berries, a handful of almonds, a piece of fruit, a hard-boiled egg, or a small bowl of vegetable soup. These options are low in calories, high in protein and fibre, and help you feel full and satisfied.
3. What is the healthiest Indian snack?
Some of the healthiest Indian snacks include poha (flattened rice), besan chila (gram flour pancakes), masala peanuts, dhokla (steamed gram flour cake), and idli (steamed rice and lentil cakes). These snacks are light and often full of protein and fibre.
4. What are the best evening snacks for digestion?
Opt for evening snacks like yoghurt, papaya, ginger, chamomile, and fennel seeds to aid digestion. Yoghurt contains probiotics, papaya has digestive enzymes, and teas and seeds help soothe the digestive tract and relieve indigestion.
References
- https://pulses.org/recipes/category/18-appetizers-snacks-sides
- https://recipes.timesofindia.com/recipes/veg-snacks/61361110
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