High Protein Baked Rice Paper Samosas

SAVORY— MARCH 5, 2025

High Protein Baked Rice Paper Samosas

PREP TIME: 20 MIN | COOK TIME: 40 MIN | TOTAL TIME: 1HR

I eat these samosas as a main dish rather than a snack. They’re filling, and packed with 30g of protein, veggies, and fiber, and they’re low calorie, low carb, gluten free and dairy free too!

Summers spent in India always featured a visit to the local samosa shop across the street from my grandparents house. On a rainy day I would get a seething hot cup of chai and freshly fried samosas, and people watch, fascinated by the sounds and smells of my homeland. In the South, where I’m from, samosas are usually vegetarian - made with a thick pastry and stuffed with fragrant spiced potatoes and peas. I wanted to make this high protein so I went with a more “Northern” style of samosa, filling it with “keema mutter” - mince meat and peas (which, by the way is so good eaten on it’s own too!). Folding the rice paper into triangles can take some practice but it’s worth it for a crispy crowd pleaser!

PS - Got a sweet tooth? Try out my chewy, moist giant high protein cookie that has 20g of protein with no protein powder!

Tips for making samosas from scratch:

It’s definitely a learning curve when folding pastry or rice paper into samosas, but you quickly get the knack of it.

Here are my best tips to get you started:

• Double up the rice paper. Dip each sheet in water for about 40 seconds to soften it, then layer two together so you get a thicker sheet that will be much easier to handle and fold.

• Fold in half first (half circle or moon shape), then fold the corners in like a flag! Basically, wrap one edge over the filling and press down so it sticks, then fold the other corner over the top - so you get a cone shape.

• Start small. Practice with a smaller amount of filling while the paper is laid flat, and then pick the cone up to fill more filling in and seal the top edge. As you get more confident with folding you can try and use larger amounts of filling from the get go.
  

Step-by-step instructions

And just to take annnnnny guess work out of homemade samosas, let’s break it down step by step to ease any of those samosas from scratch nerves you might have.

Step One: Chop all you ingredients up before you start cooking

• Thins go much quicker when everything you need is chopped, crushed, sliced, measured and to hand.
  

Step Two: Cook the aromatics

• Spray a little coconut oil into a pan on medium heat and fry the onions until medium brown. Add ginger and garlic and fry another minute spraying more oil if needed. Stir in green chilies.

Step Three: Cook the mince

• STurn the heat to high and add lamb mince. Cook for 3-4 minutes until color changes and the water dries up.

Step Four: Add veggies

• Add spices and salt, mix and cook 3-4 minutes until oil separates. Add the peas and mushrooms at this stage.

• Add 1-2 tbsps of water; turn heat to low. cover and cook for 20 minutes till tender. mixing halfway. Uncover and fry until water is all dried up. Sprinkle coriander on top

Step Five: Time to wrap!

• Wet one piece of rice paper lightly by dipping it for a few seconds into water then laying flat on your board. Cut or fold it in half, place 1.5 tbsps approx filling on it and wrap to create the samosa.

Step Five: Time to bake!

• Brush with a little oil and bake at 400 F for 18-20 minutes till crisp.

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High Protein Baked Rice Paper Samosas

Yield: 1

Author: Diya Eggleston

Prep time: 20 MinCook time: 40 MinTotal time: 1 Hour

These samosas have 30g of protein per serve!

Ingredients

Filling

• 120g lean lamb mince (10%) *in India beef isn’t eaten but you can replace this with beef if you desire
• 1/2 cup peas
• 50g mushroom (about 3 mushrooms)
• 40g onion (about 1/4 onion)
• 1 green chili finely chopped
• 1/2 tsp crushed garlic
• 1/2 tsp grated ginger (roughly an inch)
• 1.5 tbsps finely chopped coriander
• 1/8 tsp turmeric powder
• 1/4 tsp red chili powder
• 1/4 tsp coriander powder
• 1/2 tsp garam masala powder
• 1 tsp salt

Wrap & Serve

• 4 sheets rice paper cut into 2 OR 8 sheets folded in half (for 8 samosas)
• Green chutney or sauce of choice

Instructions

1. Spray a little coconut oil into a pan on medium heat and fry the onions until medium brown. Add ginger and garlic and fry another minute spraying more oil if needed. Stir in green chilies.
2. Turn the heat to high and add lamb mince. Cook for 3-4 minutes until color changes and the water dries up.
3. Add spices and salt, mix and cook 3-4 minutes until oil separates. Add the peas and mushrooms at this stage.
4. Add 1-2 tbsps of water; turn heat to low. cover and cook for 20 minutes till tender. mixing halfway. Uncover and fry until water is all dried up. Sprinkle coriander on top
5. Wet one piece of rice paper lightly by dipping it for a few seconds into water then laying flat on your board. Cut or fold it in half, place 1.5 tbsps approx filling on it and wrap to create the samosa. This recipe makes 8 samosas.
6. Brush with a little oil and bake at 400 F for 18-20 minutes till crisp

Nutrition Facts

Calories

442

Fat

2 g

Sat. Fat

0 g

Net carbs

0 g

Sugar

0 g

Protein

30 g

Cholesterol

5 mg

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