chicken samosa
Global • non_veg
How to Make Vegetarian Chicken Samosa (Traditional & Healthy Version)
Chicken samosa is a beloved Indian snack that has found its way onto global menus, adored for its flaky pastry and flavorful, spiced filling. Traditionally, samosas are deep-fried and often packed with rich meats, but our healthy, vegetarian 'chicken' samosa recipe uses high-protein plant-based chicken, making it perfect for those seeking the classic taste with a lighter twist. With origins tracing back to Central Asia and the Middle East, samosas were introduced to India centuries ago and have since become an essential part of Indian street food culture, especially during festive occasions and evening tea times. The taste is unmistakably Indian—earthy, mildly spicy, and aromatic, thanks to a blend of garam masala, coriander, and green chili. The crispy whole wheat (atta) pastry encasing the juicy, savory filling offers a delightful contrast in textures. Samosas are not just a treat for the taste buds but also a symbol of celebration and togetherness in Indian households. This recipe delivers all the traditional flavors, with a focus on balanced nutrition, making it a guilt-free snack option for health-conscious food lovers.
Ingredients(for 2 medium samosas)
- 1 cup Whole wheat flour (atta) (for dough)
- 1/2 cup Plant-based chicken or soya granules (protein-rich meat substitute)
- 1 small, finely chopped Onion
- 1, finely chopped Green chili (adjust to taste)
- 1 tsp Ginger-garlic paste
- 1/4 cup Boiled green peas
- 1/2 tsp Garam masala
- 1/2 tsp Coriander powder
- 2 tbsp, chopped Fresh coriander leaves
- to taste Salt
- 2 tsp Oil (for dough and brushing)
- 1 tsp Lemon juice (optional, for freshness) - optional
Instructions
- 1
Prepare the dough by mixing whole wheat flour, a pinch of salt, 1 tsp oil, and enough water to make a firm dough. Cover and let it rest for 10 minutes.
10 minutes
Resting dough makes the samosa crust flakier.
- 2
Meanwhile, soak plant-based chicken or soya granules in hot water for 5 minutes, then drain and squeeze out excess water.
5 minutes
Soaking soya improves texture and flavor absorption.
- 3
Heat 1 tsp oil in a kadhai. Add onion and sauté till translucent, then add ginger-garlic paste and green chili; cook till aromatic.
3 minutes
Cook on medium flame to avoid burning spices.
- 4
Add the soaked plant-based chicken, boiled peas, garam masala, coriander powder, and salt. Cook for 3-4 minutes, stirring well. Finish with lemon juice and fresh coriander leaves.
4 minutes
Cool the filling before shaping samosas to prevent soggy pastry.
Why This Dish is Healthy
Unlike traditional deep-fried samosas, this recipe is baked and uses whole wheat flour for the crust, boosting dietary fiber and reducing unhealthy fats. Plant-based protein keeps you full for longer and supports muscle health. By incorporating more vegetables and using minimal oil, this samosa becomes a wholesome, guilt-free snack that aligns with weight loss and diabetic-friendly meal plans.
This vegetarian chicken samosa is high in plant-based protein, thanks to soya granules or mock chicken, and uses whole wheat atta for added fiber and complex carbohydrates. The filling includes peas and onions, which provide vitamins A, C, and B-complex, along with minerals like iron and potassium. Baking or air-frying instead of deep frying significantly reduces overall fat and calorie content, making it suitable for calorie counters and those seeking a balanced Indian snack.
Pro Tips
- 💡Tip 1: Rest your dough for at least 10 minutes for a flakier crust
- 💡Tip 2: Seal samosa edges tightly to prevent filling leakage
- 💡Tip 3: Use an air fryer for an ultra-crispy, low-oil finish
- 💡Tip 4: Cool the filling before stuffing to avoid soggy pastry
Storage & Serving
Keeps for 6-8 hours at room temperature. Refrigerate for up to 2 days.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 250.0 kcal |
| Protein | 7.5 g |
| Carbohydrates | 22.0 g |
| Total Fat | 9.0 g |
| Fiber | 1.8 g |
| Sugars | 1.2 g |
| Iron | 1.5 mg |
| Calcium | 22.0 mg |
| Sodium | 340.0 mg |
| Potassium | 180.0 mg |
| Cholesterol | 22.0 mg |
| Vitamin A | 80.0 IU |
| Vitamin C | 2.0 mg |
| Magnesium | 18.0 mg |
| Zinc | 0.7 mg |
| Phosphorus | 65.0 mg |
| Vitamin D | 0.2 IU |
| Vitamin B1 (Thiamine) | 0.1 mg |
| Vitamin B2 (Riboflavin) | 0.1 mg |
| Vitamin B3 (Niacin) | 2.1 mg |
| Vitamin B6 | 0.1 mg |
| Vitamin B12 | 0.2 µg |
| Folate | 18.0 µg |
