Protein supports muscle growth, recovery and maintains energy levels all day. But reaching your daily protein requirement doesn’t necessarily mean you have to consume large portions or pricey supplements. The good news is you don’t have to look far there are plenty of high protein snacks in India that are both are affordable and easy to prepare. Form quick bites at home to handy options for the work place or while traveling, hare are 15 simple and delicious choices you can really on.
1. Roasted Chana : A budget-friendly high protein snack in India
A plain, crunchy snack that is filling and packs a good amount of protein.
Protein: ~18–20g per 100g
How to eat: Plain or combined with onions, tomatoes, lemon, and some chili for a quick chana chaat.
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2. Boiled Eggs : Simple & popular protein snack for muscle gain
Timeless and easy, boiled eggs are among the simplest ways to incorporate protein into your life.
Protein: ~13g per 100g
How to eat: Eat plain or slice to use in toast or sandwiches.
3. Greek Yogurt (Hung Curd) : Healthy high protein snack for weight loss
More protein-rich than regular yogurt and aids digestion.
Protein: ~10g per 100g
How to eat: Eat with fruits, nuts, or a drizzle of honey.
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4. Paneer Cubes: Protein rich vegetarian snack
Slowly digested, you feel full longer, and it’s an excellent vegetarian protein option.
Protein: ~18g per 100g
How to consume: Grill, salt, and chili sprinkle, or quick paneer bhurji.
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5. Soya Chunks : Best plant based high protein snack
High in protein and highly versatile for preparation.
Protein: ~52g per 100g (dry), Boost your protein naturally Soya Chunks.
How to consume: Boil, spice up, and have as a hasty snack or salad topping.
6. Peanut Chikki (Groundnut Jaggery Bar) : Traditional Indian protein snack
Sweet morsel that offers both protein and energy.
Protein: ~20–22g per 100g
How to consume: A bite-sized portion as a snack or post-workout boost.
Product Suctions: Haldiram’s Peanut Chikki or Paper Boat Chikki
7. Sprouts Salad : Light and healthy snack at home
Sprouted chana or moong is light, healthy, and protein-rich.
Protein: ~9g per 100g
How to consume: Blend with chopped vegetables, lemon juice, and salt.
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8. Milk & Protein Shakes : Easy protein snack in India
Milk has whey and casein protein. Adding oats, banana, or peanut butter makes for a satiating snack.
Protein: ~3.4g per 100ml
How to consume: Drink plain, cold, or as a smoothie.
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9. Almonds : High protein nuts for energy and recovery
One handful of almonds contains protein, healthy fats, and minerals.
Protein: ~21g per 100g
How to consume: Roasted, soaked, or plain.
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10. Peanuts : Budget friendly protein snack in India
Inexpensive, protein-rich, and satiating.
Protein: ~25g per 100g
How to consume: Roasted, salted, or peanut butter on bread/roti.
11. Edamame (Soybeans) : Plant-Based protein snack option
Good plant protein snack if available.
Protein: ~11g per 100g
How to consume: Boil and sprinkle with salt or mild spices.
12. Sunflower Seeds : Crunchy high protein snack
Rich in protein and good fats, easy to munch on at any time.
Protein: ~20–21g per 100g
How to eat: Mix into salads or have plain.
13. Chickpea Chat (Kala Chana) : Protein snack for weight loss
Boiled black chickpea with onion, tomato, and lemon makes a satiating snack.
Protein: ~8–9g per 100g
How to eat: Have as is, or sprinkle with fresh coriander for added flavor.
14. Cottage Cheese Sandwich : Quick vegetarian protein snack
Easy and quick, paneer between bread slices is a well-balanced snack.
Protein: ~12–15g per sandwich
How to eat: Add some veggies for added fiber and crunch.
15. Whey Protein Shake : Convenient high protein drink for muscle gain
Convenient and quick for busy days or post-workout.
Protein: ~20–25g per scoop (30g)
How to eat: Mix with water, milk, or fruits for a shake.
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Quick Table: High-Protein Snacks in India with nutrition value
Snack Protein (per 100g approx.) Easy Way to Eat
Roasted Chana 18–20 g Plain or chaat
Boiled Eggs 13 g Plain or in a toast/sandwich
Greek Yogurt 10 g With fruits/nuts
Paneer Cubes 18 g Grilled or bhurji
Soya Chunks (dry) 52 g Boiled and spiced
Peanut Chikki 20–22 g Post-workout bite or snack
Sprouts Salad 9 g With veggies and lemon
Milk 3.4 g (per 100ml) Plain or in shakes
Almonds 21 g Roasted or soaked
Peanuts 25 g Roasted, salted, or peanut butter
Edamame 11 g Boiled with salt
Sunflower Seeds 20–21 g Salad topping or plain
Chickpea Chaat 8–9 g Boiled with spices and lime
Paneer Sandwich 12–15 g sandwich With veggies
Whey Protein Shake 20–25 g per scoop Water, milk, or fruit shake
Final Thoughts
You don’t have to spend a lot of money or make it too complicated to get enough protein. India is full of delicious, inexpensive, and natural sources like chana, paneer, eggs, nuts, and sprouts. Combine plant and animal sources if your diet permits, balance your meals, and have fun with your snacks. Easy, simple, and it works.
Disclaimer:
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