GF samosa (in rice paper)
I’ve always had a deep love for Indian food (as you can see from all the Indian-inspired recipes shared on my blog), and for the longest time, samosas held the top spot in my heart. I mean—who can resist a golden, crispy, flavor-packed pastry filled with spiced goodness? If you scroll down, you’ll see a photo of me in Jodhpur, India, from July 2019, happily devouring a street samosa during a wedding trip. It was pure joy in a bite.
If you’ve ever bitten into a warm, crispy samosa—golden on the outside, savory and spiced on the inside—you know just how comforting and satisfying they can be. But traditional samosas, made with refined white flour and deep-fried, aren’t always the best fit for gluten-free or anti-inflammatory diets. That’s where this recipe comes in: a lighter, cleaner version that keeps all the flavor and satisfaction, but skips the gluten and heavy oils.
These gluten-free samosas use rice paper wrappers—a genius swap that creates the perfect crunchy shell when lightly fried or baked. Inside, you’ll find a hearty filling of mashed potatoes, peas, and finely chopped cooked meat (think leftover chicken, beef, or lamb), all infused with warming spices like garam masala, cumin, fennel, and ginger-garlic paste. It’s a nod to the classic Indian street food—but designed with your gut, hormones, and long-term health in mind.
Why These Samosas Are a Smarter Choice
No gluten, no compromise: By using rice paper instead of refined flour dough, these samosas are naturally gluten-free and much easier to digest.
Protein and fiber-rich: Thanks to the meat and peas, they offer a satisfying dose of protein and fiber, which support satiety, blood sugar balance, and hormone health.
Anti-inflammatory spices: The blend of ginger, cumin, and garlic isn’t just for flavor—it also brings anti-inflammatory and digestive benefits.
Serving Ideas
Serve these crispy samosas hot with a side of tamarind chutney, fresh coriander sauce, or even your favorite mango chutney. They make a perfect appetizer, light lunch, or flavorful snack. For a full meal, pair them with a fresh cucumber raita (dairy-free if needed) and a simple green salad.
These gluten-free samosas prove that you don’t need to give up tradition to eat in a way that supports your body. They’re crunchy, flavorful, satisfying—and nourishing from the inside out.
RECIPE
Ingredients
1.5 lb boiled potatoes, chopped
12 oz cooked meat (any leftovers or finely chopped ground chicken)
3 oz peas
spices: 2 Tbsp ginger-garlic paste, 1 tsp pink Himalayan salt, 1 tsp cumin seeds, 1 tsp garam masala, 1 tsp chili flakes, 1 tsp coriander powder, 1 tsp fennel seeds
A handful of chopped cilantro
1 Tbsp lemon juice
2 Tbsp avocado oil (or animal fat), plus more for frying
Rice paper sheets, as needed
Instructions
Prepare the filling: Finely chop the cooked meat. Mash the boiled potatoes in a large bowl.
Cook the mixture: Heat 2 tablespoons of oil in a skillet. Add all the spices and toast for 30 seconds until fragrant. Stir in the meat, potatoes, peas, and cook until well combined. Remove from heat and stir in the lemon juice and chopped cilantro. Let the mixture cool slightly.
Assemble the samosas: Soak a sheet of rice paper in warm water for 10 seconds, then lay it flat on a plate. Place about 100g of the filling in the center, shape into a triangle, and fold the rice paper over it to form a sealed triangle-shaped pocket.
Cook: Heat more oil in a skillet. Once hot, add 2–3 samosas at a time and fry for about 30 seconds per side, or until golden and crispy. Repeat until all samosas are done.
Serve: Enjoy hot with tamarind, coriander, or mango chutney (recipe here).
In India, eating a samosa on the streets of Jodhpur
As usual, these are my thoughts and ideas, not medical advice. You are encouraged to create your own recipes or search for some suited to your needs. I am just sharing my recipes, hoping that I can inspire some of you to make healthier food choices.
Please remember that we all have different nutritional needs and that food affects us differently. If you are not sure which foods are best for you, reach out for a free phone consultation.
In good health,
Ioana