It’s Raining Non-Fried Treats This Monsoon

Monsoon brings its own magic, the damp earth, the cool breeze, and the showers that stir cravings. While pakoras remain favourites, one can also enjoy non-fried snacks that deliver warmth and comfort without the heaviness.

Healthier snacks keep the monsoon ritual intact, cosy, flavorful, and nourishing. Chefs and bloggers are reinventing rainy-day comfort with wellness in mind. Oil-free bites bring crunch and freshness, letting you savour the drizzle while staying guilt-free.

Crunch Without Oil

Crispy snacks don’t always need a deep fryer; oil-light techniques keep the crunch alive. “Air-frying turns sweet potatoes, banana chips, and lotus stem into guilt-free crisps, while roasting spices up makhana, chana, and peanuts. Baking delivers golden whole-wheat khakhra, methi crackers, and multigrain mathri, and grilling transforms corn on the cob with chilli-lime zest. Even fermented batters like appe, paniyaram, and handvo crisp up naturally with minimal oil. Together, they prove that crunch can be crafted smartly, without compromise,” says Neha Deepak Shah, chef-content creator and MasterChef India Season 4 runner-up.

During the monsoon, people look for warm, flavourful dishes that are not greasy. “Grilling retains the natural taste and texture of ingredients while using little oil. Steaming preserves nutrients and creates light dishes. Roasting enhances natural sweetness and adds depth of flavour. Wok tossing over high heat keeps vegetables crisp, and full of flavour with minimal oil,” says Bharat V Sharma, Executive Chef, Sufiaana By Cherish.

Home-Grilled Treats

Home grilling has redefined healthy cooking, making it easy, quick, and perfect for monsoon snacking. “By enhancing natural flavours, adding smoky textures, and using minimal fat, it turns comfort food into guilt-free indulgence. Think Tandoori Paneer Tikka with charred edges, Grilled Mushroom Skewers dripping with spice, or Corn on the cob with chaat masala. Add in herb-grilled Fish, whole-wheat stuffed sandwiches, or sweet potato chaat. For a sweet twist, there’s barbecue pineapple with cinnamon, while seasonal vegetable skewers keep it colourful and nourishing,” states Chef, Nutritionist and author Poonam Kauur Bindra, who shares her recipes on Instagram @chefpoonambindra.

Regional Bites

Across India, the monsoon brings with it a heartening spread of hot snacks, each region adding its own twist of herbs and spices. In Gujarat, methi muthia, khichu and Surati locho bring light, steamed comfort. The Northeast leans on momos with chutney and warming thukpa. Down south, sundal, tempered legumes with coconut and curry leaves keep it nourishing, while steamed corn chaat adds tangy crunch everywhere,” adds Neha.

Crunchy, Not Oily

Global cuisines have encouraged Indian chefs to think beyond traditional fried snacks. “Japanese cuisine brings clean simplicity, Mexican cooking layers bold spice with

wholesome bases, and Middle Eastern traditions spotlight legumes, herbs, and dips. Together, these influences inspire chefs to fuse local staples with international techniques, creating snacks that are nourishing and flavour-rich,” says Bharat.

Lighter comfort food thrives on vegetables, legumes, nuts, and grains paired with high-heat cooking. Toasted seeds, roasted peanuts, herbs, citrus, and bold seasoning add layers of flavour, making dishes satisfying without excess oil.

Chutney Magic

Monsoon indulgence finds its spark in chutney, each one a burst of accent that elevates simple snacks. “Garlic-red chilli fires it up, coriander-mint stays classic, raw mango-mint adds tang, and roasted tomato-garlic deepens comfort. Regional picks like peanut-coconut and sesame-coriander bring nutty richness, while yoghurt-mint cools. For chaats, the date-tamarind sweet-sour punch reigns. Proof chutneys are the true soul of rainy indulgence,” says Neha.

Healing Brews

With the arrival of the monsoon season, we crave drinks that provide warmth and comfort. “Monsoon wellness flows through spice-laced brews. Turmeric-ginger, tulsi-cinnamon, lemongrass, and saffron-cardamom blends soothe, strengthen, and indulge. Even simple lemon-ginger, masala milk, or spiced kokum drinks are beneficial,” says Poonam.

Monsoon Bites

Pakoras and samosas are fine in moderation, but the smarter indulgence is homemade with fresh ingredients and good oil. “Street food during the rains can risk hygiene, and overeating deep-fried snacks often leads to acidity and empty calories. Balance is key: Pair occasional fried treats with a nutrient-rich diet and plenty of hydration,” says Zamurrud Patel, Chief Dietitian, Gleneagles Hospital, Parel.

Roasted makhana, soups, steamed corn, sprouts or sweet potato, roasted chana, dhokla and idli keep indulgence light, nutritious, and satisfying through the rains. Spices are an excellent addition for monsoon wellness. “Ginger, turmeric, black pepper, cinnamon, and cumin aid digestion, warming the body, and boost immunity,” concludes Patel.

Delicious oil-free delights

Savour the joy of monsoon with these non-fried snack recipes:

Tandoori Mushroom Skewers (Courtesy: Poonam Kauur Bindra, Chef and Nutritionist, who shares recipes on @chefpoonambindra)

• 200 g button mushrooms

• 2 tbsp hung curd

• 1 tsp tandoori masala

• ½ tsp ginger-garlic paste

• Salt

• 1 tsp mustard/ olive oil

Method

1. Mix curd, tandoori masala, ginger-garlic paste, salt, and oil. Toss mushrooms and marinate for 20 minutes.

2. Skewer and grill for 10 mins till charred.

3. Serve with mint yoghurt dip (hung curd, mint, cumin, salt).

Steamed Chilli Garlic Khichu (Courtesy: Neha Deepak Shah, chef and content creator)

Ingredients

• 1 cup rice flour

• 2½ cups water

• ¼ tsp papad khar

• 5– garlic cloves, grated

• 2 green chillies, chopped

• ½ tsp cumin seeds

• Salt to taste

• 1 tsp oil

For topping

• 1 tsp homemade chilli oil

• Red chilli powder

• Chopped coriander

• Lemon wedges

Method

1. Boil water, stir in salt, cumin seeds, ajwain, garlic, green chillies, oil, and papad khar until dissolved. Lower the heat, add rice flour and mix briskly.

2. Cover and cook for 2 minutes. Uncover, beat vigorously with a wooden spoon until lump-free, glossy, and stretchy.

3. Steam for 8 minutes. Serve hot with chilli oil, red chilli powder, lemon wedges and coriander.

Wok-Tossed Edamame (Courtesy: Bharat V Sharma, Executive Chef Sufiaana By Cherish)

• 250 g boiled edamame (in pods or shelled)

• 1 tsp sesame oil

• 1 tsp garlic

• 1 tsp grated ginger

• 1 tsp soy sauce

• ½ tsp red chilli flakes

• ½ tsp toasted sesame seeds

• Salt

• Spring onions (for garnish)

• A squeeze of fresh lime juice