Healthy Snack Ideas Inspired by Nepali Cuisine

Nepali cuisine is a treasure trove of flavors, colors, and ingredients, deeply rooted in the country’s culture and geography. From the towering Himalayas to the fertile plains, the food of Nepal reflects the diversity of the land and its people.

While hearty meals like dal bhat (lentils and rice) and momos (dumplings) often take center stage, there is a wealth of healthy snacks in Nepali cuisine that are just as delicious.

In this blog, we’ll explore some healthy snack ideas inspired by Nepali cuisine. These snacks are not only flavorful but also packed with nutrients, making them perfect for maintaining energy throughout the day.

Whether you’re looking for something light to munch on or a wholesome snack to keep you going, Nepali-inspired snacks offer a variety of options that are easy to make and enjoy.

1. Sel Roti – The Traditional Rice Doughnut with a Healthy Twist

Sel roti is a popular traditional snack in Nepal, often enjoyed during festivals and special occasions. It is a type of fried rice doughnut, crispy on the outside and soft on the inside. While the traditional version is fried in oil, you can give it a healthier twist by panfrying or baking it, reducing the oil content while retaining its unique flavor.

Ingredients:
Rice flour
Water or plantbased milk
A pinch of baking soda
A little sugar or honey (optional)
Ghee or coconut oil for cooking (use minimal for a healthier option)

How to Make It:

1. Mix rice flour with water or plant-based milk to create a smooth batter. If desired, add a pinch of baking soda and sweetener.
2. Heat a pan or griddle and lightly grease it with ghee or coconut oil.
3. Pour the batter in a circular motion to create a doughnut shape.
4. Cook on both sides until golden brown and crispy. Health Benefits:
   Gluten-free: Since sel roti is made with rice flour, it’s naturally gluten-free, making it a good option for those with gluten sensitivities.
   Energy boosting: The combination of rice flour and minimal sweeteners provides quick energy, making sel roti a great snack for a midafternoon boost.
   Customizable: You can add healthy ingredients like flaxseeds or chia seeds to the batter for added fiber and nutrition.

While traditionally a festival food, a lighter version of sel roti can be enjoyed as a healthy snack anytime.

2. Makai Ko Bhutta – Roasted Corn with Himalayan Spices

Makai ko bhutta, or roasted corn, is a beloved street food in Nepal. It’s a simple snack, yet bursting with flavor thanks to the spices and lime that often accompany it. Roasting the corn enhances its natural sweetness while adding a smoky, charred flavor. When topped with Nepali spices like cumin, coriander, and chili powder, it transforms into a tasty and nutritious snack.

Ingredients:
Whole corn on the cob
Himalayan salt
Cumin and coriander powder
Red chili powder
Lemon or lime

How to Make It:

1. Roast the whole corn on a grill or stovetop until it is charred on all sides.
2. Rub the corn with salt, cumin, coriander, and chili powder.
3. Squeeze fresh lime juice over the corn for a burst of tangy flavor. Health Benefits:
   Low in calories: Corn is naturally low in calories, making it a guilt-free snack.
   High in fiber: Corn is a good source of fiber, aiding digestion and keeping you full for longer.
   Rich in antioxidants: The bright yellow kernels are packed with antioxidants like lutein and zeaxanthin, which are beneficial for eye health.

Makai ko bhutta is a perfect snack for summer or anytime you want something light and flavorful.

3. Aloo Sadeko – Spicy Potato Salad

Aloo sadeko is a spicy Nepali potato salad, typically served as a side dish or snack. It’s made with boiled potatoes, spices, and herbs, creating a flavorful, zesty dish that is both satisfying and nutritious. To make it a healthier snack, you can opt for baby potatoes or sweet potatoes, which offer more fiber and vitamins than regular white potatoes.

Ingredients:
Boiled baby potatoes or sweet potatoes
Mustard oil
Green chilies
Garlic, ginger, and turmeric powder
Fresh cilantro or coriander
Lemon juice
Salt

How to Make It:

1. Boil the potatoes until soft, then let them cool slightly and cut into bitesized pieces.
2. Heat mustard oil in a pan, add chopped green chilies, ginger, and garlic, and sauté for a minute.
3. Toss the potatoes with the mustard oil mixture, turmeric powder, and salt.
4. Add fresh cilantro and lemon juice for a zesty finish. Health Benefits:
   Rich in potassium: Potatoes, especially sweet potatoes, are rich in potassium, which helps regulate blood pressure.
   Fiberpacked: Potatoes with their skin on are a good source of dietary fiber, which promotes healthy digestion.
   Low in fat: This dish uses minimal oil, making it a lowfat, nutritious snack.

Aloo sadeko is a flavorful and spicy snack that can easily be made in advance and enjoyed throughout the week.

4. Chana Chatpate – Spicy Chickpea Salad

Chana chatpate is a popular street food in Nepal made with boiled chickpeas, crunchy vegetables, and a medley of spices. It’s a quick, easy, and highly nutritious snack that provides a good balance of protein, fiber, and vitamins. This salad is ideal for a light afternoon snack or postworkout meal.

Ingredients:
Boiled chickpeas
Chopped onions, tomatoes, cucumbers
Green chilies (optional)
Lemon juice
Cumin, coriander, and red chili powder
Fresh cilantro

How to Make It:

1. Mix the boiled chickpeas with chopped onions, tomatoes, and cucumbers.
2. Add a mixture of cumin, coriander, and chili powder for spice.
3. Squeeze lemon juice over the mixture for tanginess, and garnish with cilantro. Health Benefits:
   Proteinrich: Chickpeas are an excellent plantbased source of protein, helping to keep you full and energized.
   Fiberfilled: The combination of chickpeas and fresh vegetables makes this dish high in fiber, promoting digestive health.
   Lowcalorie: Chana chatpate is low in calories, making it a great option for a light snack.

This snack is perfect for those looking to satisfy hunger pangs in a healthy, flavorful way.

5. Puffed Rice Mix (Muri ko Lawa) – Nepali Trail Mix

Muri ko lawa, or puffed rice, is a staple in Nepali households and is often used as a base for a healthy trail mix. By combining puffed rice with roasted nuts, seeds, and spices, you can create a light and crunchy snack that’s perfect for munching on between meals.

Ingredients:
Puffed rice
Roasted peanuts, almonds, or cashews
Flaxseeds or chia seeds
Mustard oil or ghee
Turmeric and cumin powder
A pinch of salt and chili powder

How to Make It:

1. Heat mustard oil or ghee in a pan and add turmeric, cumin, and chili powder.
2. Add the puffed rice and roasted nuts, stirring until wellcoated with the spices.
3. Add flaxseeds or chia seeds for added nutrition and stir for a few more minutes. Health Benefits:
   Low in fat: Puffed rice is naturally low in fat and calories, making it a light and satisfying snack.
   Rich in healthy fats: Adding nuts and seeds increases the healthy fat content, providing energy and promoting heart health.
   Customizable: You can customize the mix by adding your favorite nuts, seeds, or spices for extra flavor and nutrition.

This puffed rice mix is ideal for snacking on the go or keeping in a jar for when hunger strikes.

6. Kodo Ko Roti – Millet Flatbread

Kodo ko roti, or millet flatbread, is a traditional Nepali snack made from millet flour, which is glutenfree and packed with nutrients. Millet is a staple grain in the highlands of Nepal and is known for its health benefits, including high fiber content and being a good source of essential minerals. Millet roti is a filling snack that can be paired with pickles, chutneys, or even a light yogurt dip.

Ingredients:
Millet flour (kodo ko pitho)
Water
A pinch of salt
A little oil for cooking

How to Make It:

1. Mix millet flour with water and a pinch of salt to form a soft dough.
2. Divide the dough into small balls and roll them out into flatbreads.
3. Cook the flatbreads on a hot griddle or pan, using a little oil to prevent sticking. Health Benefits:
   Glutenfree: Millet is naturally glutenfree, making this roti a great option for those with gluten sensitivities.
   High in fiber: Millet is rich in fiber, which helps maintain healthy digestion and promotes a feeling of fullness.
   Rich in nutrients: Millet contains essential minerals like magnesium, phosphorus, and manganese, which are important for bone health and energy production.

Kodo ko roti is a nutritious and hearty snack that can be enjoyed on its own or with your favorite Nepali dips.

7. Gundruk Salad – Fermented Leafy Green Delight

Gundruk is a traditional fermented leafy green dish that is uniquely Nepali. It’s made by fermenting mustard, spinach, or radish leaves, which are then dried and stored for future use. This tangy, probiotic-rich ingredient can be turned into a delicious salad with some simple seasonings, making it a great source of vitamins and digestive friendly bacteria.

Ingredients:
Dried gundruk (available in Nepali stores)
Onions, tomatoes, and chilies
Lemon juice
Cumin and coriander powder
Fresh cilantro

How to Make It:

1. Soak the dried gundruk in warm water for a few minutes to soften it.
2. Mix with chopped onions, tomatoes, and chilies.
3. Season with cumin, coriander, and lemon juice, and garnish with cilantro. Health Benefits:
   Rich in probiotics: The fermentation process of gundruk adds beneficial bacteria, which supports gut health.
   High in vitamins: Fermented leafy greens are a good source of vitamins A and C, boosting immune function and skin health.
   Low in calories: Gundruk salad is low in calories but high in flavor, making it a healthy and satisfying snack.

This refreshing and tangy salad is a great way to incorporate fermented foods into your diet, supporting both digestive health and flavor diversity.

8. Fruits with Nepali Achar – A Sweet and Spicy Combo

Nepali achar, or pickle, is a flavorful condiment made from a variety of fruits and vegetables, and it’s often spicy and tangy. Pairing fresh fruits like apples, pears, or mangoes with a dollop of Nepali achar can create a unique, sweet and spicy snack that is both refreshing and satisfying. This simple snack combines the natural sweetness of the fruit with the bold flavors of achar, offering a healthy, nutrient-packed treat.

Ingredients:
Fresh fruit (apples, pears, mangoes)
Nepali achar (available in stores or homemade)

How to Make It:

1. Slice your favorite fresh fruit into bitesized pieces.
2. Add a small spoonful of Nepali achar to each piece for a sweet and spicy twist. Health Benefits:
   Rich in vitamins: Fresh fruits are naturally rich in vitamins, particularly vitamin C, which supports the immune system and skin health.
   Probiotic benefits: Many Nepali achars are fermented, adding beneficial bacteria to your diet that supports gut health.
   Low in fat: This snack is naturally low in fat and calories, making it perfect for those looking to maintain a balanced diet.

This snack is an excellent way to enjoy the bold flavors of Nepali cuisine while getting a dose of vitamins and fiber from fresh fruit.

9. Sattu Drink – The ProteinPacked Energy Boost

Sattu is a traditional flour made from roasted grains and pulses, such as barley, wheat, or chickpeas. It is often used in Nepal as an instant energy booster and is highly nutritious. Mixed with water, sattu creates a refreshing and filling drink that’s perfect for a quick snack or as a pre or postworkout meal. You can sweeten it with a little honey or keep it savory by adding salt and spices.

Ingredients:
Sattu (roasted gram flour)
Water
A pinch of salt or honey (for sweet version)
Cumin powder (optional)

How to Make It:

1. Mix sattu with water to form a smooth drink.
2. Add a pinch of salt for a savory version or a spoonful of honey for a sweeter taste.
3. Stir in cumin powder for extra flavor, if desired. Health Benefits:
   High in protein: Sattu is a rich source of plantbased protein, making it a great option for vegans and vegetarians.
   Energy booster: This drink provides instant energy, thanks to its high nutritional content, and is great for anyone needing a quick pickmeup.
   Supports digestion: The fiber content in sattu aids digestion and promotes a feeling of fullness.

Sattu is a versatile, nutrientdense snack that’s perfect for those looking for a quick, energizing drink on the go.

10. Roasted Soybeans – A Crunchy, ProteinRich Snack

Soybeans, known locally as bhatmas, are a common snack in Nepal. Roasted soybeans are crunchy, flavorful, and packed with protein, making them an excellent healthy snack for any time of day. Soybeans are also a great source of fiber, iron, and healthy fats, making this snack a nutritious and satisfying option.

Ingredients:
Dried soybeans
Salt
A little oil for roasting

How to Make It:

1. Soak the dried soybeans overnight, then drain and dry them.
2. Toss the soybeans with a little oil and salt.
3. Roast in the oven or on a stovetop until golden and crispy. Health Benefits:
   High in protein: Soybeans are an excellent plantbased protein source, making this snack ideal for those looking to increase their protein intake.
   Rich in iron and calcium: Soybeans provide important minerals like iron and calcium, which are essential for bone health and oxygen transport in the body.
   Crunchy and satisfying: Roasted soybeans provide a satisfying crunch, making them a great alternative to less healthy snacks like chips.

Roasted soybeans are easy to prepare and perfect for snacking, whether you’re at home, at work, or on the go.

FAQs About Healthy Nepali Snacks

1. Are these Nepali snacks easy to make at home?
Yes, most of these snacks use simple ingredients that are commonly available, and the preparation methods are straightforward, making them easy to make at home.

2. Are these snacks glutenfree?
Many Nepali snacks, like sel roti (made with rice flour) and kodo ko roti (made with millet), are naturally glutenfree. However, always check the specific ingredients if you have a gluten intolerance.

3. Can I prepare these snacks in advance?
Yes, most of these snacks, like chana chatpate and roasted soybeans, can be prepared in advance and stored for several days, making them convenient for busy schedules.

4. Are Nepali snacks high in protein?
Many traditional Nepali snacks, such as chana chatpate (chickpea salad) and roasted soybeans, are rich in plantbased protein, making them a great choice for those looking to increase their protein intake.

5. Are Nepali snacks suitable for a vegan diet?
Many Nepali snacks are naturally vegan or can be easily adapted to suit a vegan diet by substituting ghee or dairy with plantbased alternatives.

6. Where can I find Nepali ingredients for these snacks?
Many ingredients, such as lentils, chickpeas, spices, and millet, are widely available in grocery stores or online. Specialty Nepali or South Asian stores may carry items like gundruk or achar.

7. Are Nepali snacks healthy for weight management?
Yes, many Nepali snacks, like puffed rice mix and aloo sadeko, are low in fat and high in fiber, making them suitable for weight management.

8. Can these snacks be enjoyed by children?
Absolutely! These snacks are nutritious and can be enjoyed by children. Just be mindful of spice levels and adjust according to your child’s taste preferences.

9. Can I take these snacks on the go?
Yes, many of these snacks, like roasted soybeans and puffed rice mix, are portable and can be packed for work, school, or travel.

10. Are fermented snacks like gundruk safe for digestion?
Yes, fermented foods like gundruk are rich in probiotics, which support healthy digestion. However, if you’re new to fermented foods, start with small portions to see how your body responds.