If you’ve ever found yourself raiding the kitchen at 4 p.m. wondering what you can snack on without derailing your fitness goals, let me introduce you to my absolute go-to Chukde roasted chana. It’s crunchy, satisfying, high in protein, and low in calories. And unlike most “healthy” snacks that either taste like cardboard or leave you hungry again in ten minutes, roasted chana actually holds you over.

I didn’t always appreciate it though. For years, I skipped right past it on store shelves, thinking it was just something my dad munched on with his evening tea. But a couple of years ago, when I was deep into figuring out how to lose weight without giving up snacking, I decided to give it a real try—and I haven’t looked back since.

Let me share why I believe roasted chana is the best low-calorie snack for weight loss, how I use it in my routine, and some lesser-known tips to make it even more enjoyable.

The Nutritional Sweet Spot

Let’s start with the facts. One small handful of roasted chana (about 30 grams) gives you:

120 calories
6-7g of protein
4-5g of fiber
Virtually zero sugar
Almost no fat (if it’s the dry kind)

Compare that to other so-called “healthy” snacks—like granola bars, flavored yogurt, or multigrain chips—and you’ll realize roasted chana punches far above its weight. It keeps you full, supports muscle maintenance (thanks to that protein), and helps curb those sweet or salty cravings.

And if you’re watching your calorie intake, you know how important volume is. Chana feels like a proper snack—you crunch, you chew, you feel like you’ve eaten something substantial.

My First Time Using It as a Snack

I still remember the first time I swapped my usual protein bar with Chukde roasted chana. It was during the lockdown when snacking became my full-time hobby. I tossed a handful of roasted chana into a bowl, added a pinch of kala namak and a squeeze of lime, and it was like discovering a cheat code.

Crunchy. Tangy. Satisfying.

What surprised me most? I wasn’t hungry for the next few hours. That never happened with my granola bar. Plus, I didn’t feel bloated or sluggish afterward, which used to happen often with other snacks.

Now, it’s a staple on my kitchen shelf.

Easy Ways to Enjoy It Without Getting Bored

One of the best things about roasted chana is how versatile it is. Sure, you can eat it plain (and it’s great that way too), but here are a few fun ways I mix it up:

1. Chana Chaat Bowl

Mix roasted chana with chopped onions, tomatoes, coriander, green chilies, lime juice, and a pinch of chaat masala. It’s like bhel—but without the guilt.

2. Trail Mix 2.0

Combine roasted chana with puffed rice, peanuts, and a few raisins or dried cranberries. This one’s perfect for long workdays or road trips.

3. Masala Chana Crunch

Toss plain roasted chana in a bowl with turmeric, chili powder, and salt. Microwave for 30 seconds to warm it up—it brings out the spice and crunch.

4. Yogurt Crunch

Sprinkle some roasted chana over plain curd or Greek yogurt. Add chopped cucumber and a bit of cumin powder. It turns into a filling high-protein snack or even a mini meal.

Why Chukde Roasted Chana Works Best

There are tons of brands out there, but Chukde Roasted Chana has become my favorite for a few reasons:

The chana is evenly roasted—not too hard, not underdone.
It doesn’t have that bitter aftertaste some other brands have.
The crunch stays consistent even after a few days of opening the pack.
And most importantly: you actually feel full with just a small portion.

If you’re trying roasted chana for the first time, start with Chukde—it’s a good benchmark for what properly done roasted chana should taste like.

Real-Life Weight Loss Tips Using Roasted Chana

Here are some tried-and-tested tips I’ve used personally or recommended to friends that work well with roasted chana:

Keep a small container in your bag or car. It stops you from buying junk when you're on the go.
Snack before a big meal. Sounds counterintuitive, but if you’re starving at dinner, you’ll overeat. A handful of chana 30 minutes before helps you stay in control.
Mid-morning fix. If you're not into heavy breakfasts, 10-15 chana with a black coffee or green tea gives enough energy to power through till lunch.
Pre- or post-workout snack. It’s not fancy like protein powder, but roasted chana provides plant-based protein, and it works. Especially if you’re into strength training or walking regularly.

The Surprising Angle No One Talks About: Gut Health

Here’s something I rarely see in most blogs: roasted chana is actually great for your gut. The combo of fiber and resistant starch feeds the good bacteria in your digestive system.

If you’ve been struggling with bloating or irregular digestion while trying new diets, incorporating roasted chana can be a low-effort way to support your gut.

I noticed this myself when I added it regularly—less bloating, more regularity, and a happier stomach overall.

FAQs About Roasted Chana for Weight Loss

1. Can I eat roasted chana every day?

Absolutely! Just keep it to a reasonable portion (30–50 grams). It’s a smart daily habit that doesn’t add empty calories.

2. Is roasted chana better than boiled chana?

For snacking, yes. Boiled chana is great in salads or curries, but roasted chana is more portable, lasts longer, and doesn’t need refrigeration.

3. Is it okay to eat roasted chana at night?

Yes—but keep it light. A small portion can actually help stabilize blood sugar if you tend to get hungry before bed.

4. How should I store it?

An airtight jar in a cool place works best. You can even portion it into small ziplock bags for easy grab-and-go snacking.

5. Is masala roasted chana good for weight loss too?

Depends on how it’s made. If it’s just dry spices, it’s great. But if it's fried or coated in oil, check the ingredients and keep the portion small.

Final Thoughts

Roasted chana isn’t just a snack—it’s a strategy. It’s the kind of food that quietly does the heavy lifting in your weight loss journey. It fills you up, fuels your muscles, supports your digestion, and satisfies cravings—all without asking for much in return.

If you’re someone who doesn’t want to compromise on flavor or feeling full, roasted chana is one of the best choices you can make. I’ve seen it work not just for myself, but for countless friends and clients who were stuck in the cycle of overeating or grabbing quick junk.

Start with a handful. Experiment with flavors. Keep it simple.

And if you’re not sure where to begin, try Chukde Roasted Chana. It’s where my roasted chana journey really took off—and it might be the start of yours too.

Why Roasted Chana is the Best Low-Calorie Snack for Weight Loss