These Low-Carb Indian Vegetable Samosas are baked instead of fried. These recipe can be part of low-carb, gluten-free, ketogenic, diabetic, Atkins, and Banting diets.
The recipe for Keto Samosas
Vegetable samosas are one of my favorite Indian restaurant dishes. The freshly cooked veggie center folded in a thin-crusted pastry always turns out to be what I expect: delightful. But since the traditional samosa wrapper and potato filling don’t cut it on a low-carb diet, I’ve been experimenting a bit in my kitchen to come up with a rivaling low-carb version.
The result? Pockets of delicate, spicy savories. The dough and filling come together to make a flavorful treat anyone— even those who don’t enjoy cauliflower— will love.
The filling for these Low-Carb Indian Vegetable Samosas is a minced cauliflower and onion base sprinkled with aromas of cumin, garam masala, fresh ginger, and cilantro. I topped it with some red chili flakes for a bit of heat and was satisfied with how cauliflower soaked up the intense flavors.
Don’t worry if you have any leftover filling; there are several ways you can use it. You can have it straight, add it to some eggs for a savory treat, or spread it onto a slice of keto bread and enjoy it as a snack.
The most pleasant way to have it, however, is with this crunchy samosa dough, as you will see below.
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What Is a Samosa?
A samosa (originally sambosa) is an Indian savory typically made with filo pastry using flour, oil, and water. The dough is folded into a triangular pocket that contains a filling made from seasoned potatoes, vegetables, or meat. It’s then deep-fried and served together with tamarind chutney or mint sauce.
Pastry for Low Carb, Keto-Friendly Samosas
The dough is one problem area for carbs. Traditional samosa dough is loaded with carbs, so we needed to use a keto-friendly dough–One that’s reliable and foolproof.
As far as that goes, it was easier than I anticipated, and the samosa dough turned out great. We made it from just mozzarella cheese and almond flour, then lightly seasoned with salt and cumin.
Mozzarella cheese is perfect for this pastry because it bakes to a golden brown with crisp edges. As long as it’s part-skim and not fresh mozzarella, you can get a crunchy samosa that’s not soggy. The dough also didn’t taste too cheesy. It added mild flavor, which was just enough to complement the filling without overpowering it.
Is Indian food keto-friendly?
There are plenty of keto-friendly Indian dishes, such as paneer tikka (grilled cottage cheese) and Baingan Bharta (minced eggplant). But most popular recipes in Indian restaurants feature high carb ingredients such as potatoes with bread, rice, or other carb-intensive components.
One more thing to watch out for is starch. I love curry, but it’s usually thickened with high carb ingredients like starch or flour. If you enjoy it, too, you can take care of curry cravings with our Low-Carb Cauliflower and Kale Curry Soup. Or you can even try this Thai-inspired Low-Carb Curried Butternut Squash Soup for a creamy soup full of warm flavors.
While it may be challenging to find keto-friendly meals on a restaurant menu, keep in mind that it’s easy to make low-carb Indian food at home. You can try plenty of recipes, including this recipe for chicken tikka masala, this lamb vindaloo from The Domestic Man, and this keto butter chicken from Cast Iron Keto.
In place of regular white rice, you can also use this turmeric cauliflower rice from Sweet Peas and Saffron. I sometimes like to spread a bit of garlic butter and sprinkle some cilantro on these low-carb tortillas, then serve them in place of garlic naan. It’s a quick and super-easy way to fulfill the keto diet while maintaining wholesome homemade flavors.
Calories in a Vegetable Samosa
At only 155 calories per serving, these samosas are an excellent low-carb starter. A typical samosa contains 250 to 300 calories and has ten times the amount of carbs in our vegetable samosa. You can use this recipe to replace high-carb appetizers or even to win over keto diet beginners.
How to serve our keto-friendly samosas
Samosas are typically served as appetizers. Their spicy profile and fun shape make them ideal for this. If you like, you can make them smaller so that they become “finger food”.
These samosas can also act as a main course. You can pair them with a higher-calorie salad with a bit of protein to keep you feeling full for longer.
One way to enjoy the leftovers is eating them for breakfast. Their vegetable center is satiating and will pair well with a glass of water with a wedge of lemon. These samosas are a satisfying way to start the day. I like to add a spoonful of low-carb plain Greek yogurt on top.
Whichever way you choose, remember to serve them with a vibrant sauce. For example, a simple mint cilantro sauce will add a creamy texture to accompany the crunchy samosa. Serve them for lunch or dinner and enjoy!
Low-Carb Indian Samosas
For the filling:
- 1 tablespoon butter preferably grass-fed
- 6 ounces cauliflower finely chopped
- 1 medium onion about 4 ounces
- 3/4 teaspoon salt (or to taste)
- 1 tablespoon fresh ginger root minced
- 1/2 teaspoon coriander ground
- 1 teaspoon garam masala ground
- 1 teaspoon cumin ground
- 1/4 teaspoon cumin seeds whole
- 1/8-1/4 teaspoon red chili flakes
- 1/4 cup fresh cilantro chopped
For the filling:
Preheat a large skillet over medium heat. Add butter. When butter has melted and stopped foaming, add the cauliflower and onions.
Sprinkle the salt over the vegetables. Cook, stirring occasionally, until the edges have started to brown and the vegetables are cooked through.
Stir in ginger root, coriander, garam masala, ground cumin, cumin seeds, and chili flakes. Stir for 1-2 minutes to allow the spices to toast. Turn off the heat.
Stir in the cilantro. Taste and adjust seasoning. Add salt to taste.
Preheat oven to 375º Fahrenheit. Have a rolling pin, 2 pieces of parchment, and a baking sheet available.
For the dough:
Set up a double boiler. I use a large sauce pan with about 1 1/2-2 inches of water in it and a medium mixing bowl that fits on top.
Bring the water in the lower part of the double boiler to a simmer over high heat. Once it is simmering, turn heat to low.
Meanwhile, place the almond flour, cumin, salt, and mozzarella in the top part of the double boiler. Stir together.
Place the bowl containing the almond flour mixture over the simmering water. Be careful not to burn yourself with the hot bowl or with steam escaping. I use a silicone mitten to hold the bowl.
Stirring the mixture constantly, heat until the mozzarella cheese melts and the mixture forms a dough.
Turn the dough out onto one of the pieces of parchment and knead a few times to equally distribute the ingredients. Shape the dough into a thick rectangle and cover with the second sheet of parchment. Roll dough into a rectangle about 8 inches wide by 16 inches long.
Cut the dough rectangle in half lengthwise, then in half cross-wise. Then cut each of the four sections in half crosswise to form 8 four inch squares.
Spoon the filling onto the center of each square, dividing it equally among the squares. Fold the squares on the diagonal to form triangles and pinch the edges closed. Place one of the pieces of parchment used to roll out the dough onto a baking sheet, then place the samosas on the sheet.
Make fork holes in each samosa to provide a place for steam to release. Bake for 14-17 minutes or until golden brown.
Serving size: One Samosa
Number of servings: 8
Fat (g): 11
Carbs (g): 5
Fiber (g): 2
Protein (g): 10
Net carbs (g): 3