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Makhana Breakfast Salad for Weight Loss: 6 High-Protein, Low-Calorie Recipes

4–5 minutes

Why Makhana for Weight Loss?

Makhana (fox nuts) is a nutrient-dense, low-calorie, gluten-free superfood that helps in weight management due to: 

✔ Low calorie (100g = ~350 kcal) but highly satiating

✔ High in protein (9-14g per 100g) – supports muscle retention

✔ Low glycemic index – prevents blood sugar spikes

✔ Rich in fibre – aids digestion and reduces cravings.

✔ Gluten-free & low-fat (ideal for fat loss) 

✔ Packed with magnesium, potassium, and antioxidants – reduces bloating and inflammation.

Here are easy, light, and nutritious makhana breakfast salad recipes ideal for weight loss, digestion, and energy in the morning. Each is vegetarian, high-fibre, low-calorie, and keeps you full for a long time.

6 Easy Makhana Breakfast Salad Recipes for Weight Loss

1. Makhana & Sprouts Power Salad

Ingredients:

½ cup roasted makhana  

½ cup sprouted moong beans (lightly steamed if needed)

1 small cucumber, chopped

1 small tomato, chopped

1 tsp lemon juice  

½ tsp roasted cumin powder  

Salt & pepper to taste  

Method:

1. Dry roast makhana until crispy.  

2. Mix with sprouts, cucumber, tomato and spices.  

3. Drizzle lemon juice and serve fresh.  

Nutrition (per serving):

Calories: 180 kcal | Protein: 10g | Fibre: 6g

2. Makhana & Greek Yoghurt Breakfast Bowl

Ingredients:

½ cup roasted makhana  

½ cup Greek yoghurt  

5 almonds (chopped)

½ apple (chopped)  

½ tsp honey (optional)

Handful of chopped berries

¼ tsp cinnamon

Method:

  1. Crush makhana lightly.
  2. Mix with yoghurt, almonds, berries and cinnamon.
  3. Top with chopped apple. 
  4. Drizzle honey if needed.

Nutrition (per serving):

Calories: 220 kcal | Protein: 12g | Fibre: 8g

3. Makhana & Fruit Antioxidant-Rich Salad

Ingredients:

½ cup roasted makhana  

½ cup pomegranate seeds  

½ apple (chopped)

¼ cup chopped mint 

1 tsp flaxseeds

1 tsp honey (optional)  

1 tsp chaat masala  

Method:

1. Toss all ingredients together.  

2. Enjoy as a refreshing breakfast.  

Nutrition (per serving):

Calories: 190kcal | Protein: 5g | Fibre: 7g

4. Savoury Makhana  & Avocado Salad

Ingredients:

½ cup roasted makhana

½ avocado (diced)

1 tomato (chopped)  

1 tsp olive oil

½ tsp black pepper

Pinch of pink salt

Method:

  1. Lightly mash the avocado and mix it with the makhana.
  2. Drizzle olive oil and season.

Nutrition (per serving):

Calories: 200 kcal | Protein: 6g | Fibre: 7g

5. Makhana Veggie Yoghurt Digestive Salad

Ingredients:

½ cup makhana

½ cup Greek yoghurt

½ small cucumber, chopped

½ small tomato, finely chopped 

2 tbsp grated carrot

½ tsp Rock salt & black pepper

¼ tsp roasted cumin powder

Fresh coriander leaves, chopped

Method:

  1. Dry roast makhana in a pan for 3–4 minutes until crisp. Let them cool slightly.
  2. In a bowl, whisk the curd with salt, pepper, and cumin powder.
  3. Add chopped veggies and mix well.
  4. Top with roasted makhana just before serving to keep them crunchy.
  5. Garnish with coriander.

Nutrition (per serving):

Calories: 220 kcal | Protein: 12g | Fibre: 6g

6. Makhana & Paneer Crunch Salad

Ingredients:

1 cup roasted makhana

50g paneer cubes (lightly sautéed or raw as preferred)

¼ cup chopped capsicum (any colour)

¼ cup chopped onions

Black salt, pepper, roasted cumin powder

Lemon juice

Method:

  1. Mix roasted makhana with paneer cubes, capsicum, and onions.
  2. Add black salt, pepper, cumin powder, and lemon juice.
  3. Toss gently and serve fresh.

Nutrition (per serving):

Calories: 280 kcal | Protein: 9g | Fibre: 10g

🌿 Detoxpri Tips for Makhana Salads

✔️ Always add makhana just before serving to keep them crunchy.
✔️ Pair with protein (curd, sprouts, seeds) to make it more filling.
✔️ Use minimal or no oil — dry roast works best.
✔️ Pair with hydrating foods (cucumber, mint, lemon).  

✔ Avoid sugar & excess salt (use spices like cinnamon/chaat masala). 

Try these recipes for a filling, fat-burning breakfast!? Let me know! 😊

Also Read : Guilt-free Makhana Kheer recipe 

FAQs About Makhana Salad for Weight Loss

Makhana Kheer

1. Can Diabetics Eat Makhana for Weight Loss?

Yes! Makhana has a low glycemic index (GI) – safe for diabetics.
Zero cholesterol & negligible sugar – regulates blood glucose.
High fibre – slows digestion, preventing sugar spikes.

2. Is makhana good for weight loss?

Yes, makhana is low in calories, high in protein and fibre, and contains essential minerals like magnesium and potassium, making it ideal for a weight loss breakfast or snacks.

3. Can I eat makhana daily for weight loss?

Yes, but in moderation (30-50g per day). Since makhana is slightly high in carbs, pair it with protein (Greek yoghurt, paneer) or fibre (sprouts, veggies) to balance blood sugar.

4. How to eat makhana for weight loss? Does roasting makhana increase calories?

Dry roasting (without oil) keeps calories low. If using ghee/oil, limit to 1 tsp per serving to avoid excess fat. Air-frying is another healthy option, sprinkle with rock salt, black pepper, or turmeric for flavour. Avoid fried or sugar-coated varieties for weight loss.

5. What is makhana?

Makhana, also called fox nuts or lotus seeds, are seeds from the lotus flower. They are roasted to make a crunchy, low-calorie snack popular in Indian diets.

6. How many calories are in 1 cup of makhana?

1 cup (approx. 30g) of plain roasted makhana has around 100-110 calories, making it a light yet filling snack for weight watchers.

7. Is makhana high in protein?

Makhana is moderately high in protein compared to other snacks, providing about 3-4g of protein per 30g serving, supporting satiety and metabolism.

8. Is makhana better than popcorn for weight loss?

Both are low-calorie snacks, but makhana Wins! Here’s why:

✔Higher protein (9g vs. 3g per 100g).

✔ Lower calories (350 vs. 375 kcal per 100g).

✔ More fibre – better digestion & satiety.