15 High-Protein Snacks in India for Gym-Goers and Health-Conscious Eaters
Snacking in India is a national passion — but most traditional snacks (biscuits, namkeen, chips, mathri) are high-carb, high-sodium, and nutritionally empty. If you’re trying to hit a daily protein target, your snacks need to work for you too. Here are 15 genuinely high-protein snack options available in India.
1. Kripik Tempeh Chips — ~18g protein/100g
The highest-protein crispy snack available in India. Tempewala’s Kripik chips are made from fresh tempeh — thinly sliced and fried until completely crispy. 6 flavours: Salt & Pepper, Chilli Garlic, Peri Peri, Pink Salt, Chipotle, Jamaican Jerk. No artificial ingredients. Order Kripik chips →
2. Roasted Chana — ~19g protein/100g
The original high-protein Indian snack. Available everywhere, inexpensive, and genuinely high-protein. Not a complete protein on its own, but pair with any seed or grain and you get all essential amino acids.
3. Tempeh Dehydrated Bites — ~20g protein/100g
Tempewala’s dehydrated tempeh bites are shelf-stable and need no refrigeration — perfect for travel, office, or gym bags. Available in Raw, Cumin (soy), Raw and Chilli Flakes (chickpea). Order tempeh bites →
4. Greek Yoghurt / Hung Curd — ~10g protein/100g
Strained curd (chakka dahi) is available in most Indian cities and provides ~10g protein per 100g. Pair with a handful of nuts or seeds for a more complete snack.
5. Hard-Boiled Eggs — ~13g protein/2 eggs
For non-vegetarians, the most convenient high-protein snack. 2 boiled eggs take 10 minutes, cost very little, and provide ~13g complete protein.
6. Edamame — ~11g protein/100g
Young soybeans, typically available frozen in metro cities. Microwave for 3 minutes, add sea salt. Complete protein, low calorie, excellent as an evening snack.
7. Paneer Cubes (plain) — ~18g protein/100g
Cut into cubes, pan-fry with salt and chaat masala. High protein but also high saturated fat — not ideal for daily snacking, but a reasonable occasional option.
8. Peanut Butter on Rice Cakes — ~12g protein/serving
2 tbsp natural peanut butter on 2–3 rice cakes. Low calorie, reasonable protein, excellent for a quick desk snack. Choose natural peanut butter without added sugar or palm oil.
9. Moong Dal Sprouts Chaat — ~8g protein/cup
Sprouted moong increases protein bioavailability and adds crunch. Toss with lemon, chaat masala, and diced onion-tomato. One of the most nutritious traditional Indian snacks.
10. Tuna (for non-vegetarians) — ~25g protein/100g
Canned tuna is available in most Indian supermarkets. Highest protein density of any convenient snack. Mix with lemon juice, onion, and mustard for a quick, filling snack.
11. Hemp Seeds — ~31g protein/100g
Add 2 tbsp to a smoothie, yoghurt, or salad for ~10g complete protein. Available in health stores and online. Complete protein with excellent omega-3 content.
12. Cottage Cheese (Tofu) with Chaat Masala — ~10g protein/100g
Cube firm tofu, season with chaat masala, roast or pan-fry. Low calorie, moderate protein, satisfying crunch when roasted well.
13. Handful of Mixed Nuts — ~6g protein/30g
Almonds, cashews, walnuts. Moderate protein but excellent for satiety due to healthy fats. Best combined with a higher-protein item for a complete snack.
14. Chana Jor Garam — ~15g protein/100g
The classic street snack is actually reasonably high in protein. Dried, flattened chickpeas. Better than most packaged snacks nutritionally — though often high in salt.
15. Sambal Tempeh — ~19g protein/100g
Tempewala’s Sambal Orek and Sambal Kering tempeh products are Indonesian-style fried tempeh crumbles in a rich, spicy sambal sauce. Eat with rice, use as a topping, or snack straight from the pack. Order Sambal Tempeh →
The Best High-Protein Snack Choice Overall
For convenience, protein density, taste, and clean ingredients: Kripik tempeh chips and dehydrated tempeh bites consistently win. They’re shelf-stable, portable, genuinely high-protein, and taste better than any protein bar you’ve tried.