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22 Yummy Oil-Free Snacks For A Healthy You (With Recipes)

Reviewed By Registered Dietitian Nutritionist and certified Personal Trainer Alexandra Dusenberry, MS, RDN
by
22 Yummy Oil-Free Snacks For A Healthy You (With Recipes) Hyderabd040-395603080 January 3, 2020

Snacks have become an important part of the modern diet. Over the past 30 years, the average number of snacks consumed per day has doubled (1), (2). Today, snacks form a substantial part of the total calorie intake and impact the overall quality of the diet. Hence, it is important to choose the right ones to stay fit and healthy. This is where oil-free snacks can help. Here are 20 oil-free healthy snack recipes that you can indulge in guilt-free.

22 Yummy Evening Snacks Recipes Without Oil

1. Oil-Free Besan Flour Snack (Gujrati Khandvi)

Oil-Free Besan Flour Snack (Gujrati Khandvi) Pinit

Shutterstock

Prep Time: 10 min; Cooking Time: 20 min; Total Time: 30 min; Serves: 5

Ingredients
  • 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
For Tempering
  • 1/2 teaspoon heeng/asafoetida
  • 1 teaspoon mustard seeds
  • 3 green chilies: 2 chilies split, and 1 chili very finely chopped
How To Prepare
  1. To make oil-free khandvi, you need a heavy bottom pan and butter paper so that the batter doesn’t stick to the pan.
  2. Combine curd and 1 ½ cups of water in a deep bowl and whisk thoroughly. Keep it aside.
  3. Combine besan, curd-water mixture, asafoetida, lemon juice, turmeric powder, ginger-green chili paste, and salt in a deep nonstick pan and whisk well until there are no lumps and you obtain a smooth mixture.
  4. Cook the batter on low heat for 10 minutes. Check its thickness. It should neither be too watery nor very thick.
  5. Spread spoonfuls of the batter on the butter paper-wrapped pan and spread them evenly in thin layers.
  6. Allow them to cool for 5-10 minutes and roll them up tightly.
  7. For tempering, dry roast mustard seeds along with a pinch of asafoetida.
  8. Pour the tempering along with grated coconut, coriander leaves, and green chilies over khandvis.

2. Broccoli Balls

Oil Free Snack Recipes - Broccoli Balls Pinit

Image: Instagram

Prep Time: 15 min; Cooking Time: 25 min; Total Time: 40 min; Serves: 6

Ingredients
  • 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
How To Prepare
  1. Preheat the oven to 400o F.
  2. Sauté the onions.
  3. Add the grated broccoli and salt to the pan and cook until the moisture evaporates. Remove from the heat.
  4. Add the spices, breadcrumbs, and almond meal. Stir well.
  5. Add the soaked chia seeds and mix well.
  6. Divide the mixture into 10-12 balls.
  7. Place the balls on a lined baking tray and bake for 25 minutes.
  8. After 15 minutes, turn the baking sheet around and bake for 10 minutes more.

3. Savory Herb Whole Grain Crackers

Prep Time: 15 min; Cooking Time: 15 min; Total Time: 30 min; Serves: 6

Ingredients
  • 1 cup whole wheat flour
  • 2 teaspoons sesame seeds
  • 2 teaspoons mixed herbs like oregano and basil
How To Prepare
  1. Make a stiff dough with the ingredients and water.
  2. Roll it out into thin chapatis and cut it into strips.
  3. Bake at 450° F for 10-15 minutes until they are crisp.

4. Momos

Oil Free Snack Recipes - Momos Pinit

Image: Shutterstock

Prep Time: 20 min; Cooking Time: 30 min; Total Time: 50 min; Serves: 6

Ingredients
  • 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
How To Prepare
  1. Make a smooth and pliant dough with flour and water.
  2. Roll it out into small thin chapatis.
  3. Add the filling made by mixing broccoli, bean sprouts, salt, and pepper. Bring the edges together to form a small pouch.
  4. Place the momos in a steamer and steam until they are cooked.

5. Daal Ki Chaat

Oil Free Snack Recipes - Daal Ki Chaat Pinit

Image: Shutterstock

Prep Time: 20 min; Cooking Time: 5 min; Total Time: 25 min; Serves: 6

Ingredients
  • 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
How To Prepare

Mix and toss all the ingredients together for a scrumptious chaat/ moong dal salad.

6. Bengal Gram Tangy Chatpata Snack

Oil Free Snack Recipes - Bengal Gram Tangy Chaat Pinit

Image: Instagram

Prep Time: 25 min; Cooking Time: 5 min; Total Time: 30 min; Serves: 3

Ingredients
  • 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
How To Prepare

Toss all ingredients together in a bowl to enjoy a tangy and spicy snack.

7. Oats And Palak Dhokla

Prep Time: 20 min; Cooking Time: 20 min; Total Time: 40 min; Serves: 4

Ingredients
  • 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
How To Prepare
  1. Make a batter with oats, semolina, curd, green chili paste, salt, and water.
  2. Add the spinach and two tablespoons of water for a smooth batter.
  3. Just before steaming, add the fruit salt and mix gently.
  4. Pour the batter into a thali and steam for 7-8 minutes.
  5. Cool and cut into diamond-shaped pieces.

8. Hariyali Paneer Snacks Without Oil (Paneer Tikka)

Hariyali Paneer Snacks Without Oil (Paneer Tikka) Pinit

Shutterstock

Prep Time: 15 min; Cooking Time: 20 min; Total Time: 35 min; Serves: 4

Ingredients
  • 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
How to Prepare
  1. Prepare a fine paste of green chili, coriander, and mint leaves along with lemon juice without adding any water.
  2. In a bowl, add cubed paneer along with the green paste, ginger garlic paste, chaat masala, garam masala powder, turmeric powder, black salt, and thick curd.
  3. Mix well so that each paneer cube is fully covered with the paste. Marinade the cubes for 4-6 hours in the fridge.
  4. Insert each paneer in a bamboo skewer, followed by baked vegetable cubes, and grill on a nonstick tawa or baking tray (180o C for 15-20 min), rotating each side.
  5. Serve with mint yogurt chutney or sweet tamarind chutney.

9. Oil-Free Hummus And Carrot Sticks

Oil Free Snack Recipes - Oil-Free Hummus And Carrot Sticks Pinit

Image: Instagram

Prep Time: 30 min; Cooking Time: 5 min; Total Time: 35 min; Serves: 4

Ingredients
  • 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
How To Prepare
  1. Use a food processor to blend all the ingredients.
  2. Add 2-3 tablespoons of water and blend into a smooth paste.
  3. Serve it with carrot sticks.

10. Chicken Poppers

Oil Free Snack Recipes - Chicken Poppers Pinit

Image: Instagram

Prep Time: 30 min; Cooking Time: 10 min; Total Time: 40 min; Serves: 4

Ingredients
  • 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
How To Prepare
  1. Whisk the eggs with a tablespoon of water.
  2. Mix flour, chili powder, paprika, salt, and dried oregano in a shallow bowl.
  3. Roll the chicken pieces in the flour, dip them into the egg mixture, and roll them in the crushed Rice Krispies.
  4. Place them in the air fryer and cook them at 180o C for 10 minutes.

11. Rainbow Fruit Kebab

Oil Free Snack Recipes - Rainbow Fruit Kebab Pinit

Image: Instagram

Prep Time: 20 min; Cooking Time: 5 min; Total Time: 25 min; Serves: 2

Ingredients
  • 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
How To Prepare
  1. In a bowl, mix yogurt, almond milk, vanilla extract, and chocolate powder.
  2. Skewer the fruits.
  3. Drizzle the yogurt dip on top of the fruit kebab sticks.

12. Steamed Dahi Vada

Oil Free Snack Recipes - Steamed Dahi Vada Pinit

Image: Shutterstock

Prep Time: 4 hrs; Cooking Time: 30 min; Total Time: 4 hrs 30 min; Serves: 4

Ingredients
  • 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
How To Prepare
  1. Use a food processor to grind the urad daal and moong daal.
  2. Transfer the mixture to a bowl and add asafoetida, ginger, Eno, and salt to it. Mix well.
  3. Grease an idli maker with cooking spray.
  4. Take one spoon of the mixture and spread it on one level of the idli stand. Level the mixture with the back of a spoon.
  5. Place the idli stand in a pressure cooker and cook for 10 minutes without the whistle.
  6. Let the vadas cool. Place them in four bowls.
  7. Add two to three teaspoons of yogurt.
  8. Top with coriander chutney and sweet tamarind chutney.
  9. Sprinkle roasted cumin powder on top.
  10. Garnish with coriander leaves.

13. Honey Yogurt Stuffed Raspberries

Oil Free Snack Recipes - Honey Yogurt Stuffed Raspberries Pinit

Image: Shutterstock

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
How To Prepare
  1. Mix yogurt, vanilla extract, honey, and nutmeg in a bowl.
  2. Transfer the yogurt mixture to a piping bag and attach a thin nozzle.
  3. Fill the raspberry pits with yogurt mix and pop them into your mouth.

14. Daal-Based Pandoli

Prep Time: 20 min; Cooking Time: 20 min; Total Time: 40 min; Serves: 2

Ingredients
  • 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
How To Prepare
  1. Grind the soaked dal with a little water to make a smooth paste. Mix in the yogurt and all the spices.
  2. Add fruit salt just before steaming and beat well.
  3. Steam the mixture in idli molds or on a muslin cloth tied over the vessel. Cover this with a lid. Steam this for 5 to 8 minutes.
  4. Serve hot with chutney.

15. Apple Crisps Savory

Prep Time: 10 min; Cooking Time: 15 min; Total Time: 25 min; Serves: 2

Ingredients
  • 1 apple, thinly sliced
  • ¼ teaspoon chili powder
  • ½ teaspoon chaat masala
  • A pinch of pink Himalayan salt
How To Prepare
  1. Mix the spices with the apples.
  2. Bake in an oven at 450°F for 10-15 minutes.

16. Air Popped Cilantro Lime Popcorn

Oil Free Snack Recipes - Air Popped Cilantro Lime Popcorn Pinit

Image: Shutterstock

Prep Time: 15 min; Cooking Time: 10 min; Total Time: 25 min; Serves: 2

Ingredients
  • ½ cup popcorn kernels
  • 2 teaspoons fresh lime juice
  • ½ teaspoon cayenne pepper
  • Salt to taste
  • 2 tablespoons chopped cilantro
How To Prepare
  1. Place the popcorn kernels in a pressure cooker and cover it with the lid upside down. You can also use a microwave instead.
  2. Transfer the popped kernels to a large bowl.
  3. Add lime juice, cilantro, salt, and cayenne pepper.
  4. Toss well before eating.

17. Gluten-Free Portobello Mushroom Snack

Oil Free Snack Recipes - Gluten-Free Portobello Mushroom Snack Pinit

Image: Shutterstock

Prep Time: 30 min; Cooking Time: 20 min; Total Time: 50 min; Serves: 4

Ingredients
  • 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
How To Prepare
  1. Preheat the oven to 350o F.
  2. Spray the baking tray with cooking spray.
  3. Add a spoonful of fire roasted tomatoes to the mushroom caps.
  4. Top it with grated cheese, oregano, chili flakes, and a little salt.
  5. Bake for 20 minutes.

18. Potato Crisps

Oil Free Snack Recipes - Potato Crisps Pinit

Image: Shutterstock

Prep Time: 10 min; Cooking Time: 20 min; Total Time: 30 min; Serves: 2

Ingredients
  • 1 thinly sliced potato
  • ½ teaspoon crushed black pepper
  • Salt to taste
How To Prepare
  1. Mix the spices with the potatoes and bake in a microwave in 30-second increments until they are properly cooked.
  2. Cool them. Your crispy snack is ready!

19. Spicy Pineapple

Oil Free Snack Recipes - Spicy Pineapple Pinit

Image: Shutterstock

Prep Time: 15 min; Cooking Time: 3 min; Total Time: 18 min; Serves: 2

Ingredients
  • 1 cup thinly slices juicy pineapple
  • 2 tablespoons lime juice
  • ½ teaspoon black pepper
  • ½ teaspoon pink Himalayan salt
  • ⅙ teaspoon cinnamon powder
How To Prepare

Toss the pineapple slices with lime juice, black pepper, pink Himalayan salt, and cinnamon powder.

20. Oil-Free Vada Pav

Oil Free Snack Recipes - Oil-Free Vada Pav Pinit

Image: Shutterstock

Prep Time: 45 min; Cooking Time: 20 min; Total Time: 65 min; Serves: 2

Ingredients

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
How To Prepare
  1. Combine the ingredients for the vada and make a soft dough-like mix.
  2. Mix all the ingredients for the coating in a shallow bowl.
  3. Roll the vadas in the coating mixture.
  4. Fry them in an air fryer at 180o C for 15 minutes.
  5. Serve it with pavs (bun).

21. Vegan Pumpkin Oatmeal Squares

Oil Free Snack Recipes - Vegan Pumpkin Oatmeal Squares Pinit

Image: Shutterstock

Prep Time: 20 min; Cooking Time: 20 min; Total Time: 40 min; Serves: 6

Ingredients
  • 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
How To Prepare
  1. Preheat the oven to 350o F and line a baking tray with parchment paper.
  2. Beat the pumpkin and sugar together.
  3. Add the vanilla extract and soaked flaxseed powder and mix well.
  4. Add baking soda, cinnamon powder, salt, nutmeg, and ginger. Mix well.
  5. Add oat flour, rolled oats, arrowroot, almond flour, and chopped pecan nuts. Combine the ingredients together.
  6. Spread this mixture onto the baking tray and sprinkle chocolate chips on top.
  7. Bake for 15-18 minutes until it becomes golden brown.
  8. Place the tray on a cooling rack for 10 minutes.
  9. Use a knife to cut square bars and enjoy!

22. Coriander Vadis

Prep Time: 20 min; Cooking Time: 10 min; Total Time: 30 min; Serves: 2

Ingredients
  • 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
How To Prepare
  1. Mix all the ingredients to make a smooth dough.
  2. Shape it into rolls and steam for 5-10 minutes on a steamer.
  3. Cool and cut into slices. Your yummy vadis are ready!

These 22 oil-free recipes will make you go gaga over how tasty food can be without oil. However, do not overeat them as that would again make you gain weight or cause health issues.Practice portion control and enjoy any of these snacks with a cup of your favorite beverage.

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Priyanka Sadhukhan

Priyanka has over 8 years of experience in nutrition and dietetics with a strong research background. She is passionate and obsessed about science and how it can be applied to daily lifestyle. According to her, food is the best medicine and proper nutrition is key to achieving good health. She has also written a book on PCOS and its management for doctors and patients. When she is not working, she loves spending quality time with family and friends. She loves creating innovative, healthy recipes and endorses healthier alternatives to junk foods to promote good health.