Snacks are the easiest way to close India's protein gap — most of us fall short by evening. A good high-protein snack has at least 10–15 g of protein; aim for 15–30 g if you're building muscle or losing fat. Here are 20 quick veg and non-veg Indian snacks with protein per serving.
Tip
Not sure how much protein you need? Get your number with the protein calculator.
High-Protein Veg Snacks
| Snack | Protein |
|---|---|
| Roasted chana (30 g) | ~7 g |
| Sprouts chaat (1 bowl) | ~10 g |
| Paneer tikka (100 g) | ~14 g |
| Besan chilla (2) | ~10 g |
| Moong dal dhokla | ~8 g |
| Greek-style / hung curd (150 g) | ~15 g |
| Roasted makhana + peanuts | ~8 g |
| Peanut chikki (small) | ~6 g |
| Buttermilk / chaas (tall glass) | ~4 g |
| Soya chunk cutlet | ~13 g |
High-Protein Non-Veg Snacks
| Snack | Protein |
|---|---|
| 2 boiled eggs | ~12 g |
| Egg bhurji (2 eggs) | ~12 g |
| Grilled chicken tikka (100 g) | ~26 g |
| Fish tikka (100 g) | ~20 g |
Quick Shakes & Drinks
- Sattu drink (2 tbsp): ~10 g — cheap, cooling, high-protein.
- Milk + banana: ~10 g.
- Whey or plant protein shake: ~24 g, the fastest top-up.
- Lassi (protein-rich curd base): ~8 g.
Frequently Asked Questions
What are high-protein Indian snacks? Roasted chana, sprouts chaat, paneer tikka, besan chilla, boiled eggs, hung curd, moong dhokla, makhana with peanuts.
Which evening snack is high in protein? Sprouts chaat, roasted chana, paneer tikka, besan chilla or two boiled eggs — around 10–20 g each.