Why Makhana is India’s Superfood – Benefits & Recipes Roasted in an Air Fryer

Have you ever thought about a snack that is “Desi”, low-calorie, nutritious, light and crunchy? Say hello to Makhana, India’s ‘quiet’ superfood king that is finally receiving the recognition it deserves.

Makhana, or fox nuts, is new to the world but has been a part of Maithil families’ diets in Bihar for years. What was once eaten only during religious observations  is now easily available due to the fitness craze among the youth.

But the best part is that they can be guilt-free snacked on since air frying them makes them crisp, oil-less, and ready in seconds.

In this guide, we'll explain reasons why Makhana should often be referred to as superfood and how adding it to your diet supports a wealth of health benefits, along with easy and tasty air fryer recipes. 

If you are using an Air Fryer, get ready for even more fantastic results.

What is Mithila Makhana? A Legacy from Bihar

Credits: Canva

Mithila Makhana is grown in the Mithilanchal region of Bihar along with the northern regions of Bihar, particularly near the wetlands of Darbhanga, Madhubani, and Saharsa. Harvesting the seeds of Euryale ferox is quite the endeavor as they need to be both roasted and popped by hand, thus making Mithila Makhana one of the most labor intensive superfoods in the world.

This specific product holds huge significance as Mithila Makhana holds a GI (Geographical Indication) tag which certifies that it’s exclusive to and relatively incomparable to that region, similar to how Champagne is to France or Darjeeling is to tea.

Why is Makhana Considered a Superfood?

Credits: Canva

Let’s get into the science behind the snack. Here’s what makes Mithila Makhana stand out:

1. Low Calorie, High Protein

A single handful (about 30g) of roasted makhana contains roughly 100 calories and 3g of protein, making it a perfect mid-day or post-workout snack.

2. Rich in Antioxidants

Makhana contains flavonoids, which are plant-based antioxidants that fight free radicals and reduce inflammation in the body.

3. Supports Weight Loss

Being low in saturated fats and high in fibre, makhana helps you feel full longer. This means fewer cravings and better control over snacking.

4. Good for Heart Health

The magnesium content in makhana helps improve blood circulation and keeps your heart healthy.

5. Boosts Kidney Function

Makhana is a natural detoxifier. Ayurvedic texts mention it for improving renal function and flushing toxins out of the body.

6. Excellent for Diabetics

Thanks to its low glycaemic index, makhana doesn't cause sudden sugar spikes, making it ideal for diabetics.

Benefits of Air Frying Makhana vs Traditional Roasting

Traditional roasting requires oil or ghee in a pan. While delicious, it sometimes leads to uneven roasting or burnt pieces.Air frying, on the other hand, offers the following:

• Even crisping without burning
• No or minimal oil usage
• Faster cooking time
• Mess-free & easy to clean

This is where a smart appliance like the Digital Air Fryer (12L) comes in handy. Its 2000W power and circulating ultra-hot air technology gives you that golden crunch with almost no oil. You get the same satisfying texture as deep frying, minus the calories and cleanup.

How to Roast Makhana in an Air Fryer (Basic Method

Credits: Glen India

Ingredients:

• 2 cups Mithila Makhana
• 1 tsp ghee or olive oil (optional)
• Salt to taste
• Pinch of turmeric or black pepper (optional)

Steps:

1. Preheat your Digital Air Fryer to 180°C for 3 minutes.
2. Add makhana to the mesh basket. Toss with ghee and salt if using.
3. Set the timer for 6–8 minutes.
4. Shake the basket halfway through for even roasting.
5. Let it cool and store in an airtight container.

Pro Tip: Thanks to Glen’s adjustable temperature and time control, you can easily experiment with lower heat settings for a more dehydrated crunch or higher heat for golden perfection.

5 Air Fryer Makhana Recipes You’ll Love

1. Spicy Masala Makhana

Perfect for Netflix nights or when you need a spicy pick-me-up.

Ingredients:

• 2 cups makhana
• ½ tsp chaat masala
• ¼ tsp black salt
• ¼ tsp red chilli powder
• 1 tsp ghee

Air Fryer Setting:

180°C | 8 mins | Rotate halfway

Crispy, spicy, and oh-so-satisfying!

2. Herbed Cheese Makhana

Credits: Canva

A twist your kids will love.

Ingredients:

• 2 cups makhana
• ½ tsp oregano
• ½ tsp garlic powder
• 2 tbsp grated parmesan or cheddar

Air Fryer Setting:

160°C | 7 mins 

Light, cheesy and addictively crunchy. Best part? No oil needed, thanks to the ultra-hot air circulation in the Air fryer.

3. Tangy Pudina Makhana

Refreshing and zingy!

Ingredients:

• 2 cups makhana
• 1 tsp dried mint powder
• ½ tsp amchur (dry mango powder)
• Pinch of salt and black pepper

Air Fryer Setting:

170°C | 6–7 mins

Pro tip: Use the mesh tray accessory included with the Air Fryer for extra even crisping.

4. Sweet Caramel Makhana

Dessert? Snack? Both!

Ingredients:

• 2 cups makhana
• 1 tbsp jaggery syrup
• ½ tsp cardamom powder

Mix jaggery and cardamom, coat makhanas, and air fry.

Air Fryer Setting:

150°C | 5 mins

Toss halfway. Let it cool and enjoy your guilt-free sweet fix.

5. Savoury Trail Mix with Makhana

Great for office snacks or travel munching.

Ingredients:

• Roasted makhana
• Roasted peanuts
• Almonds
• Roasted chickpeas
• Salt, turmeric, and cumin powder

Mix everything post-air frying and store it. Thanks to the 12L capacity of the Air Fryer, you can roast in bulk for the week!

Other Creative Ways to Use Makhana

Credits: Canva

• Makhana Smoothie Bowl – Add soaked fox nuts to your smoothie mix for a creamy texture and fibre boost.
• Makhana Kheer – Simmer roasted makhana in milk, cardamom, and jaggery for a festive dessert.
• Makhana Chaat – Toss roasted makhana with chopped onions, tomatoes, green chutney, and sev for a quick chaat fix.

Why Use Glen India’s Digital Air Fryer?

Cooking healthy doesn’t mean you compromise on taste, or time. The Digital Air Fryer 12L helps you:

• Roast, bake, dehydrate, and grill, all in one appliance.
• Cook for the whole family with its large 12-litre capacity.
• Set precise temperature (80°C to 200°C) and time (up to 90 minutes) for each recipe.
• Get crispy snacks without oil, thanks to its 2000W high-speed hot air circulation.
• Clean up easily with included accessories and non-stick trays.

And if you're experimenting with snacks like Mithila Makhana, its rotating mesh basket and skewers ensure even cooking without needing to stir or monitor constantly.

Final Thoughts: Celebrate Indian Superfoods the Smart Way

Mithila Makhana isn’t just a trending health snack, it’s a legacy ingredient with centuries of benefits behind it. When you air fry it, you unlock its full potential: nutrition, convenience, and taste, all in one go.

And if you’ve got a smart appliance like the Digital Air Fryer, your journey to healthier snacking becomes a lot easier (and tastier). Whether it’s a movie night, a lunchbox filler, or your mid-day munch, air-fried makhana is the desi answer to every craving.

Ready to Fry Smarter, Not Harder?

Credits: Glen India

Bring home the Glen Digital Air Fryer – 12L, and revolutionise your kitchen.

• Air fry, grill, bake or dehydrate
• Large 12L capacity for family-sized meals
• 8 pre-set menus & smart temperature control
• Accessories for every cooking style
• Easy to use, easier to clean

Explore Glen India’s Digital Fryer range here and make superfoods like Mithila Makhana your daily go-to, deliciously healthy, effortlessly made.