Between busy workdays, travel, and erratic meal times, most of us end up reaching for “quick fixes” - chips, biscuits, or coffee. But what your body really needs isn’t more caffeine, it’s iron.
Iron keeps your energy steady, supports focus, and helps your body make hemoglobin - the oxygen carrier that fuels every cell. The problem? Most Indian diets don’t deliver enough of it, and skipping meals or traveling can make it worse.
The solution: snacks that travel well, taste good, and quietly boost your iron levels.
Here are seven easy, homemade, iron-rich, travel-friendly snacks that’ll keep your energy up wherever you go.
Roasted Chana Mix
A crunchy, protein-packed blend you can make in minutes.
Mix roasted chana with pumpkin seeds, flaxseeds, and sesame seeds. Add a pinch of chaat masala or pink salt for flavor.
Add a few drops of lemon before eating for better absorption.
Til-Gur Chikki
Old-school, energy-packed, and rich in iron, calcium, and healthy fats.
Melt jaggery in a pan, add sesame seeds, mix, flatten, and cut into squares.
Why it works: Jaggery adds iron, while sesame seeds add zinc and calcium.
Perfect for travel or mid-afternoon slumps.
Makhana Trail Mix
Light, crunchy, and great for those who prefer non-oily snacks. Pumpkin seeds + raisins help raise iron levels naturally.
Roast makhana till crisp. Mix with almonds, pumpkin seeds, and raisins.
Travel tip: Store in an airtight jar for a week of on-the-go snacking.
Ragi Peanut Ladoo
The perfect blend of taste, tradition, and nutrition.
Roast ragi flour, mix with peanut powder and jaggery, shape into bite-sized balls.
Ideal for pre-workout bites or travel snacks.
Methi Khakra
Your classic Gujarati favorite, only smarter. Methi leaves + sesame = an iron-fiber combo your body loves.Roll multigrain dough with methi, sesame seeds, and a drizzle of olive oil. Roast till crisp.
Snack tip: Pair with curd or pickle when at home; plain when traveling.
Peanut-Raisin Mix
Simple, tasty, and ready in 2 minutes.
Mix dry-roasted peanuts and raisins. Sprinkle a pinch of kala namak and pepper.
Why it works: The salt helps electrolyte balance during long hours or travel.
Ragi Crackers
A healthy swap for store-bought chips.
Mix ragi flour with sesame seeds, olive oil, and water to form dough. Roll thin and bake until crispy.
Travel tip: Store in zip pouches — they stay fresh for up to a week.
Bonus Tip for Better Iron Absorption
Pair your iron-rich snacks with something rich in Vitamin C — like a squeeze of lemon, amla candy, or a fruit like orange or guava.
This small step can double your iron absorption naturally.
Avoid tea or coffee immediately after your snack - caffeine blocks iron uptake.
The Roz Takeaway
But when life gets busier than your snack prep time, Roz’s Liposomal Iron fills the gap. Designed for better absorption and zero side effects, it works gently alongside your diet - perfect for women who are always on the move.
Because good health doesn’t need to pause when you do.
