9 Nutritious & Familiar Indian Snacks Every Senior Will Love
As our loved ones age, their diet needs to be both gentle on the stomach and rich in nutrients. Thankfully, Indian kitchens are full of traditional snacks that are not only easy to make but also packed with health benefits.
Here are 9 easy-to-make, wholesome Indian snacks that seniors already enjoy—and now you’ll know just why they’re good for them too.
1. Besan Cheela (Gram Flour Pancakes)
Why it works: High in protein and fiber, easy to digest.
Ingredients: Besan (gram flour), ajwain (carom seeds), grated bottle gourd (lauki), turmeric, and salt.
How to make: Mix all ingredients with water into a smooth batter. Cook like a dosa on a non-stick tawa with minimal oil.
Health Tip: Add grated veggies for fiber. Ajwain aids digestion.
2. Poha with Veggies
Why it works: Light on the stomach, rich in iron and B vitamins.
Ingredients: Flattened rice (poha), mustard seeds, green peas, carrots, turmeric, curry leaves.
How to make: Rinse poha. Sauté veggies in minimal oil, add poha, and steam for 2–3 minutes.
Health Tip: Squeeze lemon juice before serving—it helps iron absorption.
3. Ragi Laddoos
Why it works: Rich in calcium and fiber, perfect for bone health.
Ingredients: Ragi flour, jaggery, ghee, dry fruits.
How to make: Roast ragi, add melted jaggery and nuts, and shape into small balls.
Health Tip: Use dates or raisins instead of extra jaggery for natural sweetness.
4. Stuffed Bajra Paratha (Pearl Millet Flatbread)
Why it works: Excellent for diabetic and heart patients—low glycemic index.
Ingredients: Bajra flour, mashed green peas or methi (fenugreek), jeera, ginger.
How to make: Knead dough, stuff, roll gently, and cook with ghee or oil spray.
Health Tip: Serve with low-fat curd for probiotics.
5. Moong Dal Khichdi
Why it works: A complete protein meal—light, soothing, and filling.
Ingredients: Yellow moong dal, rice, turmeric, jeera, ginger.
How to make: Pressure-cook dal and rice with mild spices until soft.
Health Tip: Add grated carrots or spinach to increase fiber and iron.
6. Steamed Dhokla
Why it works: Fermented and steamed—great for gut health and easy to chew.
Ingredients: Besan, curd, ginger paste, Eno.
How to make: Whisk the batter, ferment for 30 minutes, and steam till fluffy.
Health Tip: Pair with mint-coriander chutney for a digestive boost.
7. Chana Sundal (Steamed Bengal Gram Snack)
Why it works: Protein-rich, especially good for vegetarians.
Ingredients: Boiled black chana, coconut, mustard seeds, curry leaves.
How to make: Temper spices, add chana and coconut, and toss lightly.
Health Tip: Add grated beetroot or carrots for variety and nutrition.
8. Cucumber & Peanut Chat
Why it works: Hydrating, crunchy, and packed with healthy fats.
Ingredients: Chopped cucumber, roasted peanuts, lemon juice, coriander, rock salt.
How to make: Mix everything fresh and serve chilled.
Health Tip: Great for hot afternoons or post-walk refreshments.
9. Til-Gud (Sesame-Jaggery Bites)
Why it works: Boosts energy and warms the body—perfect for cooler weather.
Ingredients: Roasted sesame seeds, jaggery.
How to make: Melt jaggery, mix in til, and shape quickly into balls.
Health Tip: Natural calcium and iron source for bone and blood health.
Serving & Storage Tips:
- Portion control: Use katoris or small bowls to keep snack sizes senior-friendly.
- Batch prep: Many snacks (laddoos, khichdi, sundal) can be made in advance and stored in the fridge for 2–3 days.
- Hydration pairing: Always serve snacks with a glass of water, nimbu paani, or light herbal tea to aid digestion.
Final Word
Healthy doesn’t have to mean bland or unfamiliar. These snacks bring together nutrition, nostalgia, and comfort, making snack time something your parents can look forward to—every single day.
Looking for personalized meal planning or home-delivered eldercare services?
Let Senior Care Joy connect you with trusted nutritionists, tiffin providers, and caregivers who understand what seniors need.
