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Low Fat Malpua with Rabri: A Guilt-Free Twist to a
Traditional Indian Dessert
When it comes to traditional Indian sweets, Malpua with Rabri is one of the most loved and
indulgent desserts. Crispy on the edges, soft in the center, and topped with creamy rabri,
this festive delicacy has been a part of Indian celebrations for centuries. However, the
classic version of Malpua is deep-fried and soaked in sugar syrup, while rabri is made by
boiling milk for hours until thick and creamy, making it high in fat and calories.
But in today’s health-conscious era, many people are looking for ways to enjoy their favorite
desserts without guilt. This is where Low Fat Malpua with Rabri comes in—a healthier
version that retains the authentic taste and texture but with significantly reduced fat and
calories. In this detailed guide, we’ll explore what makes Malpua special, the health
challenges of the traditional recipe, and how you can prepare a lighter version that fits into a
balanced diet.
What is Malpua with Rabri?
Malpua is a traditional Indian pancake-style dessert prepared from flour, milk, and sugar,
deep-fried in ghee or oil, and then dipped in sugar syrup. It is often flavored with cardamom,
fennel seeds, and saffron. Rabri, on the other hand, is a rich and creamy accompaniment
made by simmering milk for hours, reducing it to one-third of its volume, and then
sweetening it with sugar, cardamom, and dry fruits.
The combination of crispy malpua and chilled rabri is heavenly. This dessert is especially
popular in North India, Rajasthan, Bihar, Odisha, and Bengal, and is often prepared during
festivals like Holi, Diwali, and Eid.
Why Choose Low Fat Malpua with Rabri?
While the traditional dish is delicious, it comes with a heavy calorie load. A single serving of
Malpua with Rabri can easily cross 400–600 calories, with high amounts of saturated fat
and refined sugar. Overindulgence can lead to weight gain, increased cholesterol, and other
health issues.
A low fat version allows you to enjoy the taste of tradition while making it suitable for
modern-day health goals such as weight management, heart health, and diabetes-friendly
diets. By using smart cooking techniques and healthier ingredients, you can make Malpua
with Rabri a guilt-free indulgence.
Ingredients for Low Fat Malpua with Rabri
Here’s how you can modify the traditional recipe:
For Malpua:
● 1 cup whole wheat flour (instead of refined flour/maida)
● ½ cup semolina (rava/sooji) for crispiness
● ½ cup low-fat milk
● 2 tbsp jaggery or stevia (instead of refined sugar)
● 1 tsp fennel seeds
● A pinch of baking soda
● 1 tsp cardamom powder
● 1 tsp ghee (for flavor, but most frying done with minimal oil or air frying)
For Low Fat Rabri:
● 1 liter low-fat milk (instead of full-cream milk)
● 2–3 tbsp stevia or jaggery powder (for sweetness)
● 1 tbsp cornflour (to thicken quickly without long simmering)
● Few strands of saffron
● 1 tsp cardamom powder
● Chopped almonds and pistachios for garnish
Cooking Method
Low Fat Malpua:
1. In a mixing bowl, combine whole wheat flour, semolina, fennel seeds, cardamom
powder, and jaggery.
2. Add low-fat milk gradually to make a smooth batter (slightly thick but pourable).
3. Heat a non-stick pan and lightly grease with oil spray or a teaspoon of ghee.
4. Pour a ladleful of batter and cook on medium heat until golden brown on both sides.
You can also air fry or shallow fry instead of deep frying to cut fat.
5. Instead of dipping in sugar syrup, lightly drizzle with honey or date syrup.
Low Fat Rabri:
1. Boil low-fat milk and let it reduce slightly.
2. Mix cornflour with 2 tbsp cold milk and add to the boiling milk to thicken quickly.
3. Add saffron, cardamom powder, and jaggery/stevia.
4. Cook until creamy and garnish with chopped nuts.
Nutritional Benefits of Low Fat Malpua with Rabri
1. Reduced Calories – By using low-fat milk and cutting down on deep frying, this
version saves up to 40–50% calories.
2. Heart-Friendly – Less saturated fat makes it suitable for those with cholesterol
concerns.
3. Diabetic-Friendly Option – Using stevia or jaggery instead of refined sugar lowers
glycemic load.
4. Fiber-Rich – Whole wheat flour and semolina add dietary fiber, aiding digestion and
keeping you fuller.
5. Protein & Calcium Boost – Low-fat milk ensures you still get protein and calcium
without extra fat.
Tips to Make Malpua with Rabri Healthier
● Use an air fryer or non-stick tawa instead of deep frying.
● Replace sugar with natural sweeteners like jaggery, stevia, or dates.
● Add dry fruits and seeds like chia, flax, and sunflower seeds for nutrition.
● Serve smaller portions to avoid overindulgence.
● Enjoy occasionally as part of a balanced diet.
The Cultural Essence with a Healthy Twist
Food is not just about taste—it’s about emotions, traditions, and celebrations. Malpua with
Rabri is often associated with family gatherings, temple offerings, and festive joy. By
creating a low fat version, you don’t have to miss out on these cultural experiences. You
can serve it at festivals or family dinners with the assurance that it won’t disrupt your health
goals.
Conclusion
Low Fat Malpua with Rabri is proof that you don’t have to give up on your favorite Indian
sweets in the name of health. With small ingredient swaps and smarter cooking methods,
you can enjoy the same taste with far fewer calories and fats. This dessert is perfect for
those who want to celebrate festivals, satisfy their sweet tooth, and still stay on track with a
healthy lifestyle.