Healthy Sri Lankan Tea Time Snacks: Delicious Low-Sugar Recipes

Kokis, a crispy treat made from rice flour and coconut milk, is a beloved Avurudu delicacy. However, since it’s deep-fried, it should be enjoyed occasionally. For a healthier crunch, consider air-fried vegetable cutlets or baked chickpea snacks. 

Roasted black chana and steamed parippu cutlets are excellent for weight loss. Their high protein and fibre content helps curb hunger, and they’re low in calories. Pairing these with a cup of unsweetened tea can keep you satisfied between meals. 

Baked vegetable rotis, boiled corn, and sprouted lentil chaat are all nutritious evening snacks. These options provide fibre, vitamins, and minerals without excess oil or sugar, making them ideal for maintaining energy without spiking blood sugar. 

A popular dish in Sri Lanka is maalu paan, which is a soft bun stuffed with spicy fish. This is a typical evening tea bakery snack. Its savory flavor and enticing texture make it a popular choice. 

Made with coconut and fresh greens, gotu kola sambol is incredibly nutritious. It is consumed for lunch or dinner with rice and is high in iron. It also contains antioxidants that support brain and skin health. 

Thala guli (sesame balls) and pol cake with kithul treacle are excellent pairings for tea. These snacks provide natural sweetness, healthy fats, and a satisfying texture, making tea time both enjoyable and nutritious. 

Rice with dal curry, pol sambol, and a fried egg is a simple yet almost everyday Sri Lankan comfort food. It has protein, carbohydrates, and spices, it's quite filling. It is not only simple but also satisfies hunger for a long time and acts as a full meal. 

Opt for red rice, leafy sambols, and curries made with jackfruit or pumpkin. Limit deep-fried foods and sugary drinks, and use minimal oil in cooking. Incorporating more fruits, whole grains, and vegetables into your diet supports better health and helps manage blood sugar. 

Yes! Try pol cake sweetened with dates or kithul treacle, thala guli made with sesame and jaggery, or banana bread using whole wheat flour and minimal added sugar. These desserts satisfy sweet cravings while supporting blood sugar balance. 

Use whole grain flours, bake or air-fry instead of deep-frying, and add more legumes and vegetables to traditional recipes. Natural sweeteners like kithul treacle or ripe bananas can replace refined sugars, preserving taste and tradition while boosting nutrition.