A cup of chai almost asks for something crunchy on the side. Rusk, biscuits, mathri and samosa are the usual choices, and many of them are made with maida. If you want to cut back, you do not need to give up the snack. You just need a few better ideas.
What makes a good chai snack?
- It has crunch. Otherwise, you will still reach for the biscuit tin.
- It uses whole grains, pulses or nuts. These offer more than refined flour.
- It is easy to portion. A small bowl works better than an open pack.
- It is ready fast. Tea time should not become a cooking project.
8 chai-time snacks without maida
1. Roasted jowar
Roasted Jwar is mild, crunchy and easy to like, which makes it a simple swap for chips.
2. Millet cookies
Want something sweet? Millet cookies use millet flour instead of maida. They contain butter and raw sugar, so keep to a small serving. See our guide to millet cookie calories.
3. Roasted ragi poha
Roasted Ragi Poha is ready to eat and has a pleasant nutty crunch. Learn more in our roasted ragi poha guide.
4. Roasted mix millet
Roasted Mix Millet brings ragi, bajra and jowar together in one snack. Eat it plain or make a five-minute millet bhel.
5. Roasted chana
This simple kitchen classic is crunchy and filling. The ICMR-NIN guidelines list roasted or boiled chickpeas among nutritious snack options.
6. Roasted peanuts
A small handful goes a long way. Choose lightly salted peanuts if you can, and skip them if anyone at home has a nut allergy.
7. Roasted makhana
Toss fox nuts in a dry pan with a little ghee, turmeric and black pepper.
8. Sprouts chaat
When you want something fresh, mix sprouts with onion, tomato, lemon and a pinch of chaat masala.
A simple tip for tea and meals
The ICMR-NIN Dietary Guidelines for Indians note that tea can bind iron and make it less available to the body. They advise keeping tea away from meals, especially when you are trying to get more iron. So keep your tea break separate from your main meals. They also suggest limiting between-meal snacks, so treat this as a small, planned break rather than all-day munching.
How to keep chai time light
- Serve your snack in a small bowl.
- Reduce the sugar in your tea little by little.
- Stop at one cup if tea makes you want more snacks.
- Keep fruit nearby for days when you are truly hungry.
Frequently asked questions
What can I eat with chai instead of biscuits?
Try roasted chana, roasted makhana, roasted millets or a homemade sprouts chaat.
Are millet snacks better than rusk?
It depends on the recipe. Compare the ingredient lists and check for maida, sugar, fat and salt.
What is the healthiest snack with tea?
There is no single best snack. Simple foods such as roasted chana, fruit or a small portion of roasted millets are good everyday choices.
Stock your snack shelf
Shop the Komalika range or ask us on WhatsApp which snack suits your family best.