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healthy panipuri

Diet, Low-carb, and Healthy Pani Puri

These yummy pani puris are made from organic cucumber. All you need to do is wash and peel the cucumbers, core them to remove the seeds and stuff them with the pani puri stuffing and they are ready. The pani or the tangy and spicy water for the diabetic pani puri is made from the cucumber pulp, cilantro, mint leaves, ginger and green chili. Unlike the traditional potato stuffing, I have used boiled and smashed chickpeas with a few toppings. Or use the keto stuffing for a full-keto version.
2.67 from 12 votes
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Course: Snacks
Cuisine: Indian
Keyword: diet panipuri, keto chaat, keto pani puri
Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 1 hour 30 minutes
Servings: 4
Calories: 140kcal
Author: Sophie


For the puri and stuffing

  • 2 cucumbers peeled, cut in to 1 inch discs and cored to make each one like a cup
  • 1 cup cooked chickpeas pressure cooked with salt
  • 1 small red onion finely chopped
  • ½ carrot grated
  • 1 small tomato finely chopped
  • 1 tsp chaat masala Add salt in the end as chaat masala has salt in it
  • ½ tsp roasted cumin powder
  • 1 tbsp thin sev
  • ½ tbsp savory bundi

For pani

  • ¼ cup cucumber pulp
  • 1 cup cilantro washed
  • ½ cup mint washed
  • ½ inch ginger washed and peeled
  • 2 green chilis
  • 1 tbsp chaat/pani puri masala
  • 1 tsp black salt
  • 1 lime juice only
  • 1 tbsp tamarind pulp optional
  • 1 glass water

Keto Stuffing

  • 1 cup blanched and riced cauliflower rice
  • ½ cup shelled peanuts - roughly chopped
  • 2 tablespoon chopped red onions
  • 2 tablespoon chopped tomatoes
  • 1 green chili chopped
  • ½ teaspoon chaat masala
  • salt to taste
  • 1 tablespoon hempseeds as topping


  • Wash and peel the cucumber. Cut them into 1-2 inch disks depending on the size of the cucumber. By using a small spoon, core the cucumber disks from one end to create a cup.
  • Be careful while doing it, as we don't need holes in the base of the cucumber cups. In that case, the puris will not be able to hold the pani when you add it.
  • For the stuffing: Smash ⅔ of the boiled and cooked chickpeas finely with a potato masher. Keep the rest to use as a topping. If you want, you can add some black chickpeas or kala channa too, In addition to the white ones.
    Mix all the keto stuffing and prepare the pani puri stuffing.
  • Now mix in the chopped onions, tomatoes, grated carrot, chopped green chili, and the spice powders listed.
  • NOTE: chaat masalas are available in all Indian grocery stores. You can, however, make the roasted cumin powder at home just by dry roasting a spoonful of cumin in a skillet under medium it and then coarsely grinding them to a powder. Now add the thin sev and bundi, and adjust the taste of the stuffing by adding salt or extra spices as per your need.
  • For the pani: Take all the ingredients in a blender and blend them with half a glass of water to make a smooth paste. Now add the rest water to make it to thin and watery juice like consistency.
  • Add some savory bundis to finish. Adjust the taste by adding more salt, sugar(or sugar-free if diabetic) and your pani is ready.
  • Assembling the pani puri: Add a spoonful of the prepared stuffing in each cucumber puri and serve it with the tangy and spicy pani. Enjoy this healthy pani puri recipe on a hot and humid day or any time if you wish.


  1. Use fresh and young cucumbers.
  2. Make the cucumber cups fresh each time for this recipe.
  3. Storing the cups will make them lose water and become soft.
  4. Adding tamarind pulp is always optional. I like my pani very savory and tangy, so I always add it.
Nutrition Fact: With Chickpeas Stuffing
Calories per serving 210 Serving per recipe 2
Calories from Fat 40
Total Fat 4.5g
Saturated Fat 0g
Trans Fat 0g
Cholesterol 0mg
Total Carbohydrate 36g (Carbs from vegetable 25g)
Dietary Fiber 10g
Sugars 12g(no added sugar)
Protein 10g


Calories: 140kcal | Carbohydrates: 11g | Fiber: 6.2g