Getting Healthy from the Inside Out

Baked Samosas

I LOVE Indian food!!! And when thinking of Indian food, it typically starts with Samosas! Unfortunately, they’re quite often deep fried, so not the healthiest! When I found this recipe, it seemed too easy to be true! But there they were… in the Clean Eating Magazine… health(ier) baked, delicious samosas!

Working with the phyllo pastry was a little irritating as it seemed most of the sheets were already broken- they’re very thin, so handling has to be done with care! However, after the first couple, it became easier! As well, the recipe said it makes 12, but I only got 8- despite only using the 1/3 cup filling as the instructions said. That was fine, though, as I was cooking for 4 and that gave us 2 each! They were quite large, so may try making again but fold the sheet in thirds, use less filling, and make smaller samosas.

Served with a sweet mango chutney.



  • 1 1/2 Lbs Sweet Potato, peeled and cut into 1″ Cubes
  • 2 Cups Cauliflower Florets and Stems, cut into 1″ Pieces
  • 1 Tbsp Olive Oil
  • 1 Medium Onion, Finely Chopped
  • 3/8 Tsp Sea Salt, Divided
  • 1 Cup Peas, thawed
  • 3 Tbsp Finely Chopped Cilantro
  • 2 Tsp Curry Powder
  • 2 Tsp Garam Masala
  • 1/4 Tsp Ground Cayenne Pepper
  • 12 Sheets Frozen Whole-Wheat Phyllo dough, thawed
  • Olive Oil Cooking Spray


 1) Pre heat oven to 400’F. Bring a large pot of water to a boil on high heat. Add sweet potatoes and cook for 5 minutes. Add cauliflower and cook for an additional 10 minutes, until vegetables are soft. Drain and set aside.

 2) Meanwhile, in a small pan, heat 1 tsp oil on medium high. Add onion and sprinkle with 1/8 tsp salt. Cook, stirring frequently, for about 5 minutes or until soft and slightly brown. Set aside.

 3)With potato masher, mash potato-cauliflower mixture until smooth. Mix in onion, peas, cilantro, remaining 1/4 tsp salt, curry powder, garam masala, and cayenne.

 4) Assemble samosas: Place 1 phyllo sheet on a cutting board, mist with cooking spray and fold in 1/2 length wise and mist again. Place 1/3 of mixture at one corner. Fold corner over filling to opposite side, making a triangle. Fold triangle up to meet straight side, then across again. Continue folding over triangle until you reach the end of the phyllo sheet.  Repeat steps with remaining mixture and phyllo sheets; working quickly to prevent sheets drying.

 5) Mist baking sheet with cooking spray and place samosas on the sheet, mist tops of samosas; bake for 15 minutes or until tops are golden brown.

 Serving: 2 Samosas

 Nutritional Information Per Serving:

  • Calories 269
  • Fat 5g
  • Carbs 50g
  • Fiber 7g
  • Sugar 7g
  • Protein 6g

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