14 Easy and Healthy Indian Snacks for Kids

Children can be a fussy lot, especially when it concerns food. Nutrition is the last thing on their mind, as all they want is a tasty snack after a long and tiring day at school. As a parent, it is up to you to ensure that no junk food makes it to your child’s plate. You may struggle between health and taste when it comes to children’s snacks; often, taste wins the battle. If you want your child to love the snacks you make, it is necessary to whip up some fun and tasty recipes. You could use these healthy indian snacks for kids to sneak in some veggies and pulses your child would typically hate to eat into his system.

Important Nutrients for Kids

Nutrients are essential for the growth and development of children. These are some nutrients that your children should get daily.

1. Protein

Protein is necessary for developing muscles and tissues and boosting immunity. Some great protein sources are eggs, meat, and milk (1).

2. Fibre

Fibre is essential for digestion and a healthy gut. It is also beneficial as it may reduce the risk of contracting heart disease, getting obese, or being diagnosed with cancer (2). Fibre-rich foods include oats, flour, and fruits such as apples and guavas.

3. Calcium

Calcium builds strong bones and teeth in the body and also ensures good bone health. Milk is the best source of calcium, along with other dairy products like cheese and curd/yoghurt. Those who are lactose intolerant can opt for food like chickpeas or red beans, oranges, figs, broccoli, kale, almonds, and tofu set with calcium (3).

4. Vitamin D

Vitamin D is necessary for calcium absorption and impacts immune system response development (4). Vitamin D is fortified in products such as milk, but the best source remains sunlight.

5. Carbohydrates

Carbohydrates give children energy to take on the day and stay active while strengthening growing muscles (5). Flour and oats are good sources of carbohydrates.

6. Fats

Healthy fats are required for brain development, fat-soluble vitamin absorption, and to boost metabolism. Flax seeds, salmon, walnuts, avocado, peanut butter, and vegetable oils are sources of healthy fats (6).

Quick and Nutritious Indian Snacks for Kids

Check out these healthy Indian snacks for kids so you do not have to scour the internet for the right snack for your child:

1. Ragi Cookies

These cookies are packed with calcium, which is needed for strong bones and teeth in growing children. The goodness of ragi and cane sugar make them the perfect mid-meal snack. Ragi is low in fat, and 100 grams of ragi contains about 330 Kcal of energy, making it a great energy booster.

Ingredients:

• 1 cup of ragi flour
• ½ tablespoon of cardamom powder
• 1 egg
• ½ tablespoon of salt
• 2 pinches of dry ginger
• ½ a cup of rice bran oil

Instructions:

1. Mix the ragi flour and cardamom powder in a pan and roast the mixture for a minute or two.
2. Whisk the egg and add the salt and dry ginger to the ragi and cardamom mix.
3. Add the rice bran oil to the mix and mix it well until it turns into a dark dough.
4. Make round balls from the dough, flatten them, and place them on a flat dish covered with butter paper.
5. Preheat your oven and bake the cookies for 8 minutes at 180 degrees C.
6. Remove from the oven, let it cool, and serve!

2. Whole Grain Crackers

This snack contains whole-grain wheat flour packed with carbohydrates and fibre. This aids digestion and supplies enough energy to power children through the day. Flax seeds (one tablespoon) are enriched with calcium, polyunsaturated fatty acids, phytochemicals, and dietary fibre, which act like a superfood for the body.

Ingredients:

• ½ a cup of whole wheat flour
• 1½ tablespoons of oil
• ½ a cup of ground oats
• 2 tablespoons of flax seeds
• 4 tablespoons of white sesame seeds
• 1 tablespoon of red chilli flakes

Instructions:

1. Mix the whole wheat flour and the oil and knead it.
2. Mix the ground oats, flax seeds, white sesame seeds, and red chilli flakes in another bowl and grind them into a dry mixture.
3. Add this to the dough and then roll it.
4. Using a cookie cutter, make round shapes and lay them on a flat dish.
5. Preheat the oven and bake this dough for 20 minutes at 180 degrees C.
6. It is best to store these crackers in an air-tight container and serve them when needed.

3. Almond Granola Bar

This delicious and healthy snack contains white oats, which provide 51 gms carbohydrates, 13 gms protein, and 8 gms fibre, making it a nutritious combination. Wheat contains essential B vitamins like thiamine, folate, and Vitamin B6 and minerals like manganese, zinc, and magnesium.

Ingredients:

• 225 grams of jaggery
• 150 ml of honey
• 225 grams of white oats
• 90 grams of dry coconut
• 200 grams of almonds
• 25 grams of sesame seeds
• 25 grams of multigrain seeds
• 200 grams of melted butter
• 5 grams of baking powder
• 100 grams apricot
• 100 grams raisin

Instructions:

1. Take a deep vessel and boil water in it.
2. Add the jaggery and honey to it.
3. Roast the white oats, dry coconut, almonds, sesame seeds, and multigrain seeds in a pan.
4. To the jaggery and honey mix, add the melted butter, baking powder, apricots, and raisins, along with the roasted mix.
5. Lay out a silver foil in a shallow tray and spread the mix.
6. Bake it for 30 minutes at 180 degrees Celsius.
7. Cut into pieces when it cools down and serve.

4. Steamed Dhokla

This traditional snack is packed with carbohydrates, fats, and proteins and the goodness of magnesium, potassium, and phosphorus. Besan flour is higher in protein content. 100 gms of besan contains 22 grams of protein, 387 calories, and 7 grams of total fat.

Ingredients:

For the Batter

• 1 cup of besan (gram flour)
• 1 tablespoon of sugar
• 1 teaspoon of turmeric powder
• 1 tablespoon of citric acid
• 1 tablespoon of fruit salt or baking powder
• Butter to coat tin
• Water as required
• Salt to taste

For the Tadka

• 1 tablespoon of oil
• Mustard seeds
• 8 curry leaves
• 1 dried red chilli

Instructions:

1. Mix the besan (gram flour), salt to taste, sugar, turmeric powder, and citric acid in a bowl.
2. Add water accordingly to create a medium-thick batter.
3. Dissolve the fruit salt or baking powder in a glass and add it to the dhokla mix.
4. Grease the steaming tin with butter, then pour the mix into it and steam it for 20 minutes.
5. Mix all the tadka ingredients in a pan and flash fry it.
6. Pour this mix over the dhokla and cut it into pieces.

5. Steamed Chinese Cabbage Parcels

Chicken can squash hunger and boost metabolism quickly since it is full of proteins, sodium, and fat, while cabbage is an excellent source of Vitamins B6, C, and K.

Ingredients:

For the Mince Marinade

• ¼ kg of chicken mince
• 1 egg white
• 2 tablespoons of chopped spring onions
• 2 tablespoons of chopped carrots
• 2 tablespoons of chopped mushrooms
• 2 tablespoons of chilli garlic paste
• 2 tablespoons of soya sauce
• 1 tablespoon of sesame oil
• 1 tablespoon of chopped ginger
• 1 teaspoon castor sugar
• Ginger juice as per taste
• Black pepper to taste

For the Parcels

• Cabbage leaves, as required
• Spring onion stems, as required

Instructions:

1. Take the chicken mince and marinate it well for 4-5 hours using all the marinade ingredients.
2. Place the cabbage leaves on the plate, put a tablespoon of minced chicken in the centre, and tie it with the stem of a spring onion.
3. Steam it for 20 minutes in a steamer, and serve with the sauces your children love.

6. Oats Idli

These healthy idlis are low in carbohydrates and calories due to the oats and carrots in them. These are ideal for health-conscious parents who want to keep obesity away from their kids.

Ingredients:

• 2 cups of oats
• ½ a tablespoon of oil
• 1 tablespoon of mustard seeds
• 1 tablespoon of urad dal powder
• ½ a tablespoon of chana dal powder
• 1 tablespoon of carrots
• 1 tablespoon chopped coriander
• 1 tablespoon chopped chilli
• 1 teaspoon turmeric powder
• 2 cups of curd
• Chutney of choice

Instructions:

1. Dry roast the oats on a tawa till they turn brownish, and grate them into a powder.
2. Add the oil to a pan, along with the mustard seeds, urad dal powder and chana dal powder, and allow it to cook.
3. Add the carrots, coriander, and chilli to the mix, along with turmeric powder, and then fry for a minute or two.
4. Add this mixture and the curd to the oats powder to create a batter.
5. Steam for 15 minutes, and then serve it with a chutney of your choice.

7. Oats Apple Crumble

One serving of oats contains 62 grams of carbohydrates, 13 grams of proteins, and 10 grams of fibre, thus making it a well-balanced nutritional composition. Apples are high in fibre and contain polyphenols, which act as antioxidants.

Ingredients:

For the Apples

• 4 large apples, thinly sliced
• Juice of 2 lemons
• 1 teaspoon of cinnamon powder
• Grated lemon zest
• Pinch of nutmeg

For the Crumble

• 1 cup of oats
• 2 tablespoons of brown sugar
• ½ teaspoon of cinnamon powder
• 2 tablespoons of butter

Instructions:

1. Put the apples in a bowl, along with the lemon juice, cinnamon powder, grated lemon zest, and a pinch of nutmeg.
2. Mix it well and leave for 30 minutes.
3. In the meantime, the oats, brown sugar, and cinnamon powder.
4. In a baking pan, spread a little oats mix at the base, add the apples, and pour the remaining oats mix over it.
5. Add the butter and bake it for 40 minutes at 190 degrees Celsius till the crumble turns brown.

8. Savoury Corn Tarts

This recipe uses gluten-free maize flour instead of maida. Corn contains fibre, which aids in proper food digestion in children. 100 gms of makki atta (maize flour) contains about 334 calories, 9 grams of protein, and 65 grams of carbohydrates, making it a perfect meal for growing children.

Ingredients:

For the Dough

• 1 cup of makki atta (cornmeal)
• ½ a teaspoon of thyme
• ½ teaspoon of salt
• 1 tablespoon of sugar
• 1 cup shredded cheese
• 1 egg
• 1 tablespoon of oil

For the Filling

• ½ a cup of mushrooms
• ½ a cup of spinach leaves
• ½ a cup of boiled corn
• Salt to taste
• Thyme to taste
• Pepper to taste
• Grated cheese
• Cream
• 1 egg

Instructions:

1. Add the makki atta/ cornmeal, thyme, salt, and sugar in a bowl.
2. Add the shredded cheese and mix it well with the flour.
3. Break an egg into the mixture and add the oil to create a dough.
4. Put this dough into moulds and freeze it for 10 minutes.
5. Bake it in the oven till it turns golden brown.
6. Add the mushrooms, spinach leaves, and boiled corn to hot oil for the filling.
7. Add salt, pepper, and thyme to taste.
8. Shut the gas stove and add cheese, cream, and 1 egg.
9. Pour this mixture into the tarts you made, add some more grated cheese, and bake it for 20 minutes.

9. Dates and Cashew Laddoos

This is an energy-boosting snack. Dates contain Vitamin B6, copper, and magnesium, which are great for healing functions, while cashews contain vitamins, minerals, and antioxidants. This is one of the best evening snacks for toddlers.

Ingredients:

• 1 cup of de-seeded dates
• 1 cup of cashews
• ½ a cup of grated coconut
• salt to taste
• 1 tablespoon coconut oil

Instructions:

1. Soak the de-seeded dates in water for an hour, then drain them to dry them off.
2. Blend the cashew nuts and grated coconut in the mixer before adding the dates, salt, and coconut oil and blending it again.
3. Once a sticky mixture is formed, roll into small balls and place them on a baking tray.
4. Refrigerate the mix for an hour before serving it to the kids.

10. Herbed Potatoes

This quick snack contains potatoes, which are low in calories and a great source of Vitamins C and B6, manganese, and phosphorus. The goodness of honey, garlic, and other herbs is a bonus. Honey contains Vitamin B6, thiamine, pantothenic acid, and riboflavin.

Ingredients:

• 2 large potatoes
• 1 tablespoon of olive oil
• 4 minced garlic cloves
• 5-6 minced basil leaves
• ½ a tablespoon of chilli flakes
• 1 tablespoon of oregano
• 2 tablespoons of honey
• Salt to taste

Instructions:

1. Take the potatoes, wash them, and slice them into thin pieces.
2. Put them in a bowl and add the remaining ingredients to it.
3. Mix the potatoes until they are coated, then put them on the baking tray.
4. Bake them at 200 degrees C for 10-15 minutes and serve hot.

11. Surti Jowar Wada

Jowar is part of the millet family and is the primary ingredient of this gluten-free snack for kids. It is excellent for enhancing the protein and fibre content in the body in a tasty way. One cup of jowar contains about 10 grams of dietary fibre, about 48% of our body’s daily need for fibre.

Ingredients:

• 1 cup of jowar
• ½ a cup of besan (gram flour)
• Chopped ginger
• 4 cloves of chopped garlic
• 1 cup of curd
• 1 tablespoon of salt
• 1 tablespoon of turmeric
• 1 tablespoon of red chilli
• 1 tablespoon of sesame seeds
• 1 teaspoon oil
• Water, as required
• Sauce or chutney for dipping

Instructions:

1. Mix all the ingredients in a bowl and add water to create a sticky batter.
2. Coat the pan with oil and heat it.
3. Drop the batter into the pan and cook both sides until brown.
4. Serve with sauce or chutney, and watch your kids reach out for more.

12. Mixed Vegetable Sandwich

This is an all-time favourite snack for kids and mothers alike due to its simple ingredients and great taste. Green vegetables like carrots, cucumbers, cabbage and lettuce are full of beta-carotene, calcium, magnesium, and Vitamins C, A & K.

Ingredients:

• 2 bread slices (whole wheat or multigrain)
• Butter/mayonnaise
• Sauce of your choice
• 1 carrot
• 1 tomato,
• A few cabbage leaves, shredded
• A few lettuce leaves
• 1 cheese slice/ a handful of grated cheese
• Tomato sauce
• Sweet-sour chutney

Instructions:

1. Take the bread slices and spread butter or mayonnaise on one slice and sauce on the other.
2. Slice the carrot, cucumber, tomato, cabbage, and lettuce, and spread them evenly on the bread slices.
3. Lay a cheese slice or shredded cheese on the veggies and place the other bread slice over it.
4. Heat the sandwich toaster, place the sandwich in, and toast until the bread turns golden brown.
5. Cut the sandwich in two, and serve with tomato sauce and sweet-sour chutney.

13. Vegetable Seekh Kebab

A delightful snack made with vegetables that even picky kids will love! Soya chunks are a healthy vegetarian alternative to chicken or meat for those who don’t consume meats. 

Ingredients:

• 1 ½ cups of soya chunks or granules (meal maker)
• 3 medium potatoes (use sweet potatoes for a healthier version)
• ½ cup peas
• ½ carrots
• ½ cup green beans
• 1 teaspoon ginger garlic paste
• 1 teaspoon coriander powder
• ½ teaspoon garam masala
• ½ teaspoon crushed black pepper
• ½ teaspoon chilli powder
• ½ teaspoon dried mango powder (amchur)
• 2 tablespoons besan (gram flour)
• 1-2 tablespoons oil
• Salt to taste

For Garnish

• ½ onion, thinly sliced
• Mint chutney
• Lemon wedges

Instructions:

1. Boil the potatoes, carrots, beans and peas until they are cooked but not mushy.
2. Add hot water to the soya and let it soak until it softens.
3. Drain it, squeeze out the excess water and rinse with cold water. 
4. Squeeze out the excess water again and pulse into granules if you are using chunks.
5. Dry roast the gram flour until it releases its aroma.
6. Mash the vegetables together and mix them with the soya, flour and ginger garlic paste.
7.  Add all the spices and mix well till it creates a dough.
8. Divide the dough into 10 equal portions.
9. Roll and shape them into cylinders on skewers till they resemble kebabs.
10. Grease a grilling pan with oil and bring it to heat.
11. Add the skewers to the pan, rotating it every 7 minutes. Do not turn them too quickly, as they might stick to the pan.
12. Let it cook until golden brown with a slight char or for about 25 minutes.
13. Remove from the heat. You can leave the skewers in or take them out.
14. Serve with onion slices and a squeeze of lemon, dip it in the chutney and enjoy!

14. Paneer Wrap

Paneer is a rich source of protein and calcium, essential for your child’s growth. This easy homemade Indian snack recipe for kids is the perfect way to pack in the veggies, and it has a lip-smacking flavour that even kids cannot ignore!

Ingredients:

• 2-4 Whole wheat chappati (cooked)
• 2 tablespoons tandoori sauce 
• 1 cup freshly cubed paneer
• 1 thinly sliced onion
• 1 thinly sliced capsicum
• 1 thinly sliced tomato
• 1 tablespoon oil
• ½ lemon wedge

Instructions:

1. Heat oil in a pan and cook the tomato, onion (leave a few slices aside), and capsicum until soft.
2. Add the paneer cubes and tandoori sauce and mix well.
3. Cook until the paneer softens.
4. Take a chappati and spread the mix evenly in the centre.
5. Squeeze some lemon juice and top with a few slices of onion.
6. Roll the chappati vertically and fold the ends.
7. Serve hot with a chutney or sauce of your choice.

 FAQs

1. How can I introduce calcium into my lactose-intolerant kid’s diet?

If your child is lactose intolerant, you can still introduce calcium into their diet with the following food items: leafy greens like Swiss chard, kale, collard greens, and spinach, broccoli, tofu set with calcium, nut milks like soya, oats, or almond milk, fruits like oranges, blackberries, and figs, and pulses like chickpeas, lentils, and kidney beans.

2. Are there any Indian snacks that are healthy and gluten-free?

Many Indian snacks are healthy and gluten-free and can be enjoyed by those with an intolerance. These snacks include oats idli, vegetable seekh kebab, ragi cookies, surti jowar vada, and herbed potatoes. Scroll up to get the recipes for them! 

Snacking is essential to growing up, and many childhood memories are centred around it. Children are bundles of energy, and these Indian snacks for children are the perfect mix of flavour and nutrition. However, parents should remember that snacks should never replace regular meals, so regulating and monitoring your child’s snacks during the day is important.

References/Resources:

1. How much protein does my child need?; Children’s Hospital of Orange Country; https://health.choc.org/how-much-protein-does-my-child-need/; July 2021

2. Kids Need Fiber: Here’s Why and How; Healthy Children; https://www.healthychildren.org/English/healthy-living/nutrition/Pages/Kids-Need-Fiber-Heres-Why-and-How.aspx

3. Calcium; Nemours Kid’s Health; https://kidshealth.org/en/parents/calcium.html

4. Vitamin D for Babies, Children, and Adolescents; Healthy Children; https://www.healthychildren.org/English/healthy-living/nutrition/Pages/vitamin-d-on-the-double.aspx?

5. Children Need Carbohydrates; Eat Right; https://www.eatright.org/health/essential-nutrients/carbohydrates/children-need-carbohydrates

6. Fats; Nemours Kid’s Health; https://kidshealth.org/en/parents/fat.html

Also Read: 

Calcium Rich Foods for Kids
Yummy After School Snacks for Kids
Healthy High in Protein Snacks for Children
Quick & Easy Picnic Food Ideas for Children
Vegan Snack Recipes That Every Kid Will Love