Why Choose Oil-Free Snacks?
Consuming oil-free snacks is important for your health. Research shows that eating fried foods frequently may increase your risk of developing type 2 diabetes, heart failure, obesity, and high blood pressure (3). Frying food in hot oil makes it tastier and more appealing, but also increases its calorie content and alters the oils used. This can result in a loss of healthy fats while adding unhealthy trans fats and other harmful compounds (4) In short, there is strong evidence linking fried food consumption to a higher risk of chronic diseases in adults. By choosing oil-free snacks, you can help lower these risks and maintain a healthier diet. Here are a few yummy oil-free recipes for you to try.
22 Yummy Evening Snacks Recipes Without Oil
1. Oil-Free Besan Flour Snack (Gujrati Khandvi)
Prep Time: 10 min; Cooking Time: 20 min; Total Time: 30 min; Serves: 5
1 cup gram flour/garbanzo bean flour/besan 1 cup yogurt, preferably sour 2 cups water 1/2 teaspoon heeng/asafoetida 1/2 teaspoon turmeric powder/haldi Salt to taste 2 tablespoons desiccated fresh coconut 2 tablespoons shredded carrot (optional) 2 tablespoons finely chopped cilantro/coriander leaves
1/2 teaspoon heeng/asafoetida 1 teaspoon mustard seeds 3 green chilies: 2 chilies split, and 1 chili very finely chopped
2. Broccoli Balls
Prep Time: 15 min; Cooking Time: 25 min; Total Time: 40 min; Serves: 6
1 ½ cups grated broccoli ½ cup finely chopped onion ½ teaspoon dried oregano 1 teaspoon dried basil ¼ teaspoon ground black pepper ¼ teaspoon chipotle pepper ½ teaspoon garlic 1 teaspoon chia seeds, soaked in water ½ cup breadcrumbs ¼ cup almond meal 1 tablespoon nutritional yeast Salt to taste
3. Savory Herb Whole Grain Crackers
Prep Time: 15 min; Cooking Time: 15 min; Total Time: 30 min; Serves: 6
1 cup whole wheat flour 2 teaspoons sesame seeds 2 teaspoons mixed herbs like oregano and basil
4. Momos
Prep Time: 20 min; Cooking Time: 30 min; Total Time: 50 min; Serves: 6
1 cup flour Water to make a dough Salt to taste ½ teaspoon pepper 1 head of broccoli, finely shredded 1 cup bean sprouts, chopped
5. Daal Ki Chaat
Prep Time: 20 min; Cooking Time: 5 min; Total Time: 25 min; Serves: 6
1 cup yellow moong dal, parboiled Salt to taste 1/4 cup grated carrot 1/4 cup pomegranate 1/2 cup chopped raw mangoes A mixture of coriander and mint leaves, chopped Chaat masala, as required 4 teaspoons lemon juice
Mix and toss all the ingredients together for a scrumptious chaat/ moong dal salad.
6. Bengal Gram Tangy Chatpata Snack
Prep Time: 25 min; Cooking Time: 5 min; Total Time: 30 min; Serves: 3
1 cup Bengal gram soaked overnight ¼ cup chopped onion ¼ cup chopped tomato ½ cup chopped cucumber 2 tablespoons finely chopped raw mango 3 tablespoons chopped coriander leaves 3 tablespoons lime juice ½ teaspoon pink Himalayan salt ½ teaspoon red chili powder ½ teaspoon chopped green chili ½ teaspoon cumin powder
Toss all ingredients together in a bowl to enjoy this tangy and spicy vegetable-based snack.
7. Oats And Palak Dhokla
Prep Time: 20 min; Cooking Time: 20 min; Total Time: 40 min; Serves: 4
1/2 cup quick-cooking rolled oats powdered in the mixie 1/2 cup semolina 1/4 cup fresh yogurt 1/2 teaspoon green chili paste 1/2 cup chopped spinach 1/2 teaspoon fruit salt ¾ cup water
8. Hariyali Paneer Snacks Without Oil (Paneer Tikka)
Prep Time: 15 min; Cooking Time: 20 min; Total Time: 35 min; Serves: 4
200 g paneer/cottage cheese ¼ cup mint leaves ¼ cup coriander leaves 1 green chili ¼ teaspoon ginger garlic paste 1 teaspoon lemon juice 5 tablespoons thick curd Seasonal vegetables ¼ teaspoon garam masala A pinch of black salt A pinch of turmeric powder Salt as needed
9. Oil-Free Hummus And Carrot Sticks
Prep Time: 30 min; Cooking Time: 5 min; Total Time: 35 min; Serves: 4
3 cups cooked chickpeas or garbanzo beans 6 teaspoons minced garlic 3 teaspoons chili powder 1 teaspoon cumin 2 ½ teaspoons Dijon mustard 6 tablespoons lime juice ½ teaspoon pepper Salt to taste
Bryanna, a blogger, shared the importance of research and trial and error in her quest to make yummy, no-oil hummus, except a little extra virgin olive oil on top. She writes, “I have been making low-fat hummus for many years, and I have been constantly researching, experimenting, and testing in order to make delicious homemade hummus without using a lot of oil. I wanted to make the best-tasting, creamiest hummus possible (i).”
10. Chicken Poppers
Prep Time: 30 min; Cooking Time: 10 min; Total Time: 40 min; Serves: 4
2 lbs boneless chicken, cubed 4 eggs 1 tablespoon water ½ teaspoon dried oregano 2 cups flour ½ teaspoon chili powder 1 teaspoon paprika 8 cups crushed Rice Krispies Salt to taste
11. Rainbow Fruit Kebab
Prep Time: 20 min; Cooking Time: 5 min; Total Time: 25 min; Serves: 2
6 thick slices of kiwi 6 strawberries, halved 8 black grapes 8 cubes of watermelon 6 pieces of peach 4 blueberries 2 tablespoons yogurt ¼ cup almond milk 1 teaspoon vanilla extract ½ teaspoon drinking chocolate powder
12. Steamed Dahi Vada
Prep Time: 4 hrs; Cooking Time: 30 min; Total Time: 4 hrs 30 min; Serves: 4
150 g urad daal, soaked for 4 hours 150 g moong daal, soaked for 4 hours 1 inch ginger, grated A pinch of asafoetida ½ teaspoon Eno Salt to taste 500 g yogurt ½ teaspoon pink Himalayan salt ½ teaspoon red chili powder 2 tablespoons coriander leaves, finely chopped 2 teaspoons roasted cumin powder ½ teaspoon salt ½ cup sweet tamarind chutney ½ cup dhaniya chutney Cooking spray
13. Honey Yogurt Stuffed Raspberries
Prep Time: 10 min; Cooking Time: 10 min; Total Time: 20 min; Serves: 4 Ingredients
10-15 raspberries ½ cup yogurt 2 tablespoons honey ½ teaspoon vanilla extract A pinch of nutmeg
14. Daal-Based Pandoli
Prep Time: 20 min; Cooking Time: 20 min; Total Time: 40 min; Serves: 2
1 cup moong dal 1/4 cup fresh curd (dahi) 2 teaspoons paste made with ginger and green chili Salt as required 2 teaspoons fruit salt like Eno (unflavored) 2 teaspoons lemon juice
15. Apple Crisps Savory
Prep Time: 10 min; Cooking Time: 15 min; Total Time: 25 min; Serves: 2
1 apple, thinly sliced ¼ teaspoon chili powder ½ teaspoon chaat masala A pinch of pink Himalayan salt
16. Air Popped Cilantro Lime Popcorn
Prep Time: 15 min; Cooking Time: 10 min; Total Time: 25 min; Serves: 2
½ cup popcorn kernels 2 teaspoons fresh lime juice ½ teaspoon cayenne pepper Salt to taste 2 tablespoons chopped cilantro
17. Gluten-Free Portobello Mushroom Snack
Prep Time: 30 min; Cooking Time: 20 min; Total Time: 50 min; Serves: 4
4 portobello mushroom caps ½ cup fire-roasted tomatoes, chopped ½ cup mozzarella cheese ½ teaspoon oregano ½ teaspoon chili flakes Salt to taste Cooking spray
18. Potato Crisps
Prep Time: 10 min; Cooking Time: 20 min; Total Time: 30 min; Serves: 2
1 thinly sliced potato ½ teaspoon crushed black pepper Salt to taste
19. Spicy Pineapple
Prep Time: 15 min; Cooking Time: 3 min; Total Time: 18 min; Serves: 2
1 cup thinly sliced juicy pineapple 2 tablespoons lime juice ½ teaspoon black pepper ½ teaspoon pink Himalayan salt ⅙ teaspoon cinnamon powder
20. Oil-Free Vada Pav
Prep Time: 45 min; Cooking Time: 20 min; Total Time: 65 min; Serves: 2 For Vadas
1 cup boiled and mashed potatoes 2 teaspoons ginger-green chili paste 1 tablespoon chopped coriander 2 teaspoons lemon juice Salt to taste ¼ teaspoon turmeric powder (haldi) 7-8 curry leaves A pinch of asafoetida
For Coating
1/3 cup gram flour ¼ teaspoon turmeric powder ½ teaspoon chili powder A pinch of asafetida Salt to taste
21. Vegan Pumpkin Oatmeal Squares
Prep Time: 20 min; Cooking Time: 20 min; Total Time: 40 min; Serves: 6
½ cup unsweetened canned pumpkin ¾ cup coconut sugar 1 teaspoon ground flaxseed mixed with 3 tablespoons of water ½ teaspoon baking soda ½ teaspoon pink Himalayan salt 1 ½ teaspoons cinnamon powder 1 teaspoon vanilla extract ½ teaspoon ginger powder ⅛ teaspoon nutmeg powder ¾ cup gluten-free rolled oats ¾ cup almond flour ½ cup pecan nuts, chopped 2 tablespoons chocolate chips 1 tablespoon arrowroot powder
22. Coriander Vadis
Prep Time: 20 min; Cooking Time: 10 min; Total Time: 30 min; Serves: 2
1 cup chopped coriander 1 cup gram flour ½ teaspoon chili powder 1 teaspoon coriander-cumin seeds powder 1 teaspoon ginger-green chili paste 1 teaspoon yogurt Sugar and salt to taste
These are the easy oil-free snacks you can prepare at home. However, if you are not a fan of cooking or simply don’t have the time for it and would like to buy some snacks instead, here are some tips to help you pick the right ones.
Choosing The Right Oil-Free Snack
Check the ingredients list to ensure the snack is oil-free and doesn’t contain any unhealthy additives. Choose snacks made from whole foods, like fruits, nuts, or whole grains, for better nutrition. Avoid snacks with high sugar content, even if they are oil-free, as they can still be unhealthy. Snacks that include protein and fiber keep you fuller for longer and provide more energy. Avoid buying too many snacks and needlessly storing them for months, as this may affect their quality. Look for air-popped popcorn or baked chips as alternatives to fried snacks. Even healthy snacks can add up in calories, so keep an eye on serving sizes.
What is the healthiest bedtime snack? Check out the infographic below to know which are the 4 most delicious evening snacks you can munch on without fear of putting on those pounds.Illustration: StyleCraze Design Team Berries, pistachios, oatmeal, dark chocolate, yogurt, and eggs are some healthy low-calorie snacks for bedtime. What should I eat at night to burn fat? Yogurt, walnuts, almonds, and avocado are good additions to your dinner as they may help improve your metabolism and help you burn fat in your sleep (5), (6), (7), (8). Are there any packaged or store-bought oil-free snack options? Yes, there are various packaged or store-bought oil-free snack options. Always read the ingredients label and choose a snack that has no added sugar or preservatives and contains natural ingredients. What are some common hidden oils in packaged snacks? Common hidden oils include vegetable oils like soybean and canola, palm oil, and hydrogenated oils, which may contain unhealthy trans fats and are even known to cause allergic reactions. Sunflower and soybean oils are also frequently used in many snacks. Always check ingredient labels to spot these oils. Are there any oil substitutes that can be used in recipes to maintain flavor and texture? Fruit purees (commonly used in the vegan diet), apple sauce, butter, yogurt are a few alternatives that can be added to snacks to add moisture and flavor.
Illustration: Yummy Oil-Free Snacks For A Healthy You (With Recipes)
