Between lunch and dinner, most Indians reach for something crunchy. Biscuits, samosa, or a bag of fried namkeen add calories without much protein. Roasted chana, roasted soyabean, and edamame are the opposite: savory, shelf-stable, and naturally rich in plant protein—without needing a blender.
This guide ranks these snacks by how Indians actually search and shop (chana and soy first, edamame rising), with links to our snack product pages and a protein calculator if you want a daily target.
For branded protein bars and chips, see our roundup: Best Protein Snacks in India (2026), Best Protein Bars (2026), and Protein Chips vs Protein Bar.
Why evening snacking matters for protein
Skipping protein all day and loading dinner only makes it harder to hit muscle-recovery or fat-loss goals. A 20–30g protein anchor at lunch plus a 10–15g savory snack at tea time keeps hunger stable and reduces random sugar hits.
Whole legumes also bring fibre, which whey bars and chips often lack unless fortified.
1. Roasted chana (bhuna desi chickpeas)
Roasted chana is the baseline Indian high-protein snack: whole chickpeas with skin, dry-roasted, lightly salted. No protein isolate required.
Best pick: Mithila Foods Roasted Chana
Mithila Foods Roasted Chana – Bhuna Desi Chickpeas lists about 7g protein per 30g serving in a 500g pack—excellent cost per kg for families.
(Buy on Amazon)
Pros: Whole food, vegan, pairs with chai, stores well in a jar.
Cons: Plain bhuna can feel dry; masala lovers may prefer jor garam below.
Tip: Measure a 30g handful instead of eating from the bag—easy to overeat calorie-dense nuts and legumes.
2. Chana jor garam (beaten, chatpata chana)
Chana jor garam is beaten roasted chana tossed with amchur, cumin, and pepper—the street-style flavour profile without the deep fryer.
Best pick: Omay Foods Roasted Chana Jor Garam
Omay Foods Roasted Chana Jor Garam targets users who want spice over plain bhuna. Protein per serving depends on pack size—check the label on the SKU you order; many list strong protein per 100g.
(Buy on Amazon)
Compare plain chana vs jor garam.
3. Roasted soyabean namkeen
Mature roasted soyabean is denser in protein than chana per 100g and suits vegetarians building muscle on a whole-food budget. Taste is more “soy-forward” than edamame.
Best pick: Omay Foods Roasted Soyabean
Omay Foods Roasted Soyabean Namkeen advertises very high protein per 100g on pack (~46g/100g); a typical 25g serving delivers about 12g protein. Roasted, oil-free, masala-spiced—built for savory evening bowls.
(Buy on Amazon)
Who should skip it: Anyone with soy allergy or strong dislike of soy flavour. Who it suits: Vegetarians who already eat soy in dal/tofu and want a crunchy jar snack.
For shake-format soy, see AS-IT-IS Soy Protein Isolate on our powder catalog—not a snack, but useful if you need 25g+ in liquid form.
4. Edamame (young green soybeans)
Edamame searches are growing in India as shoppers look for “clean” soy snacks with less heaviness than mature soy nuts. Lightly salted roasted edamame fits desk snacking and lunchboxes.
Best pick: Urban Platter Roasted Edamame
Urban Platter Roasted Salted Edamame lists 12g protein per 25g serving in a 150g pouch—higher protein density per bite than chana, in a smaller pack.
(Buy on Amazon)
Pros: Mild flavour, vegan, low sugar.
Cons: Smaller pack than 500g chana bags; price per 100g can run higher.
Quick comparison table
| Snack | Example product | Protein (typical serving) | Vegan | Best for |
|---|---|---|---|---|
| Bhuna chana | Mithila chana | ~7g / 30g | Yes | Budget families |
| Jor garam | Omay jor garam | Check pack | Yes | Spicy cravings |
| Roasted soyabean | Omay soyabean | ~12g / 25g | Yes | Max protein density |
| Edamame | Urban Platter | ~12g / 25g | Yes | Mild soy, portion control |
Chana vs soy vs edamame: how to choose
- Lowest cost, most “Indian kitchen” feel: Roasted chana.
- Highest protein per gram, still whole-food: Roasted soyabean.
- Mildest soy, modern positioning: Edamame.
- Need 10g+ without chewing much: Add a protein bar or protein chips from our snacks filter.
Pairing with branded snacks
Legumes cover natural protein and fibre. Branded snacks help when you need a fixed 10g or 20g hit without measuring:
- 10g bar: RiteBite Daily Choco Berry (Buy on Amazon)
- 16g chips: FitFeast variety pack (Buy on Amazon)
- Flavor-only crunch (low protein): Cornitos Jalapeño Nacho Crisps (~2g/28g)—fine for taste, not for hitting macros
Bottom line
Roasted chana, soyabean, and edamame belong in any Indian high-protein pantry—especially for evening tea. Start with one jar of Mithila chana and one of Omay soyabean or Urban Platter edamame, measure servings, and use our calculator to see how much powder or bars you still need to close the gap.
Browse all options: /products?productType=snacks.
Disclaimer: Affiliate links may earn us a small commission at no extra cost to you.